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LJCANNON's Photo LJCANNON SparkPoints: (246,784)
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9/21/14 6:19 P

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People who smoke need twice as much of what vitamin?


emoticon Vitamin C
Vitamin A
Vitamin B-6
Vitamin D
Vitamin E


Adult males need 90 milligrams of vitamin C daily and adult females need 75 milligrams daily. People who smoke need about twice as much vitamin C daily.

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


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LJCANNON's Photo LJCANNON SparkPoints: (246,784)
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9/21/14 6:02 P

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TCANNO, I have noticed the re-wording and "Trick" Answers/Wording , too. It is a tad frustrating!

What percentage of women have cellulite?


40%
50%
70%
80%
100%
emoticon 90%




Explanation
Overall, over 90% of women have cellulite


Edited by: LJCANNON at: 9/21/2014 (18:03)
Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 148.0 
 
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LJCANNON's Photo LJCANNON SparkPoints: (246,784)
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9/21/14 5:42 P

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You logged extra time on the treadmill this morning and weighed yourself after. The scale dropped 2 pounds. Why?


emoticon You lost 2 pounds of Water from sweating
You burned 2 pound of fat during your workout
Either of the above could be correct



Explanation
Weight loss isn't immediate. If you weigh less directly after a workout it's because you've lost some water weight through sweating--not because you instantly lost fat.

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 148.0 
 
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MOMMA48's Photo MOMMA48 Posts: 543,797
9/21/14 12:29 P

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emoticon True or False: Lifting weights can also help strengthen your bones.

Answer: True!

Explanation: Strength training builds strength in your muscles and bones, making it a great form of exercise to help prevent osteoporosis.

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TCANNO's Photo TCANNO SparkPoints: (100,732)
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9/21/14 10:08 A

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LJCANNON

Your answer is correct but there is the same question (I had it the other day) where they say true. It state you can see a weight lose of water.

Some of the answers do confuse as they sometime change a word or even move the goal posts.


How can you know that you can't unless you have tried and failed.

Join the 10 minute challenge and get exercising.

See what you are made of by joining the 100 day challenge.

Links on my Spark page.

Don't forget to make your workout fun so as not to get bored with it.

look for Trevc




www.flickr.com


 
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LJCANNON's Photo LJCANNON SparkPoints: (246,784)
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9/20/14 1:42 P

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In order for exercise to improve your cholesterol levels, it must be:


Intense
Long-lasting (at least 30 minutes per session)
Accompanied by a reduction in weight
Supervised by a medical professional
emoticon None of the above





emoticon Exercise can increase your HDL (good) levels while lowering your LDL (bad) cholesterol. You'll be happy to know that you don't need to spend countless hours in the gym to achieve the heart-health benefits of getting active. The American Heart Association recommends 30 minutes of exercise on most days of the week.

Even moderate activity, if done daily, can make a difference. Research shows cholesterol improvements are related to the amount of activity and not to the intensity of the exercise. Even if you lose little weight, exercise can help you improve your cholesterol levels. Heart-healthy changes can occur inside your body before any benefits are seen on the outside.

Although everyone should consult their health care provider before starting an exercise program, in most cases, you won't need medical supervision to exercise safely and effectively.

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 148.0 
 
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131.25
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LJCANNON's Photo LJCANNON SparkPoints: (246,784)
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9/20/14 1:41 P

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After a hard workout, you should see weight loss almost immediately.



emoticon False


Cutting calories today (through diet and exercise) will not necessarily show up on the scale at the end of the day or even by tomorrow. Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet and exercise program. Much of this fluctuation is due to water and food intake. While your scale may show changes throughout the day, fluctuations that could be due to food & water alone are not permanent weight losses or gains. Weighing yourself immediately after wearing a "sweat" suit, getting into a sauna, or finishing an intense workout might (or might not) show a loss on the scale. But that is temporary water loss that will come back after you re-hydrate yourself by drinking. Rememberóyouíre trying to lose fat, not simply "weight" or water weight.

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 148.0 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (246,784)
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9/20/14 1:39 P

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If you take time off or stop strength training, how quickly will your muscles begin to lose strength?


Within hours
Within 1 day
Within 2 days
Within 1 week
Within 1 month
Within 2 months
Within 1 year
emoticon Within 2 Weeks


After consistent strength training stops, you will eventually lose the strength that you built up. Without overload or maintenance, muscles will weaken in two weeks or less! This is the basis behind why individuals lose muscle mass as they ageóbecause they are detraining by exercising less frequently.



Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 148.0 
 
0
43.75
87.5
131.25
175
MOMMA48's Photo MOMMA48 Posts: 543,797
9/20/14 12:43 P

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emoticon True or False: The same two bacteria cultures are used to make all yogurts.

Answer: TRUE!

Explanation: emoticon Two such bacteria cultures, Lactobacillus bulgaricus and Streptococcus thermophilus are used to make all yogurts.

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LJCANNON's Photo LJCANNON SparkPoints: (246,784)
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9/19/14 3:14 P

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emoticon Women should lift Light Weights for More Repetitions to avoid " Bulking Up "?


emoticon FALSE! !


emoticon While on a Weight Lifting Program, the right hormones ( Testosterone ) are necessary in order to " Bulk Up." Women's Testosterone Levels are much lower than Men's, so in most cases, they are not capable of building large muscles. In fact, since Muscle takes up less room than Fat, Women tend to lose inches when they Strength Train. So, in addition to the Physical Benefits ( Increased Metabolism, Decreased Risk of Osteoporosis, Increased Strength ), Strength Training will help you Slim Down, too! !

emoticon Women, in fact, are more likely to tone up from Strength Training than to "Bulk Up" Research shows that Women can add up to 30 % Lean Muscle and end up Looking Thinner, Feeling Stronger, and Being Firmer. No matter how many Repetitions you do, you should be Lifting a Challenging Weight and feel Muscle Fatigue by the end of each set.


emoticon You can learn more about Women and Strength Training in the SparkPeople Article " Add Strength Training For Lean Muscle " written by Zach Van Hart


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 148.0 
 
0
43.75
87.5
131.25
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MOMMA48's Photo MOMMA48 Posts: 543,797
4/6/13 1:18 P

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emoticon Besides building strong bones, what else does calcium do?
A-Helps the muscles contract
B-Helps your heart beat
C-Plays a role in nerve function
D-Helps blood to clot
E-All of the above

Answer & Explanation: E! Small amounts of calcium circulate in the blood stream and help with muscle and heart contractions, nerve functions, and blood clotting.

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MOMMA48's Photo MOMMA48 Posts: 543,797
4/4/13 2:51 P

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emoticon When is the best time to stretch?
A-Before you workout
B-After you workout
C-Any time of day

Answer & Explanation: B. Always warm up before doing any stretching exercises. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. It's easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it. Donít treat your muscles like a cold rubber band!

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MOMMA48's Photo MOMMA48 Posts: 543,797
1/1/13 6:49 P

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emoticon On average, potassium intake among American adults is...
-Lower than recommendations
-Higher than recommendations
-Just right

Answer & Explanation: LOWER! The recommended intake of potassium for adult males and females is 4.7 grams each day. Most adults receive only 2.1 to 3.2 grams daily. On average, the potassium intake in the United States is well below the recommended intake level. This may be a contributing factor in high blood pressure.

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MOMMA48's Photo MOMMA48 Posts: 543,797
12/31/12 8:32 A

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emoticon True or False: Removing the skin from a butter-basted turkey will reduce your caloric intake by about 80 calories.

Answer & Explanation: FALSE! Turkey (or poultry) with skin has more fat, but removing the skin will save you only 40 calories and 3 grams of fat per serving.

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12/30/12 8:28 A

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emoticon If one or both of your parents had high blood pressure, your risk of developing it...
-Doubles
-Triples
-Quadruples
-Does not change

Answer & Explanation: DOUBLES! Family history is a risk factor for high blood pressure. Your risk doubles if one or both of your parents had hypertension.

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12/23/12 8:49 A

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emoticon How many minutes of sunlight are generally needed per day to stimulate the body's vitamin D production?
-0 minutes
-15 minutes
-30 minutes
-60 minutes

Answer & Explanation: 15 minutes! Fifteen minutes of sunshine a day, preferably before noon or after 3 p.m., could be enough to stimulate your bodyís vitamin D production.

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MOMMA48's Photo MOMMA48 Posts: 543,797
12/18/12 8:03 A

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emoticon True or False: Stretching can cause injury.

Answer & Explanation: TRUE! Flexibility training is broadly accepted as a way to increase joint mobility. The goal of stretching is to optimize joint mobility while maintaining joint stability. Although research has shown that different stretching methods will improve joint flexibility, it should be noted that inappropriate stretching can cause injury.

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12/16/12 7:12 A

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emoticon How big is ONE serving of COOKED grains (oats, rice, pasta, etc.)?
-1/4 cup
-1/2 cup
-1 cup

Answer & Explanation: A single serving of cooked grains is 1/2 cup. If you're eyeballing it, that's about the size of a billiard ball.

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12/14/12 5:09 P

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emoticon True or False: Potatoes, sweet potatoes and yams all come from the same plant family.

Answer & Explanation: False! Let's clear up the confusion about potatoes, sweet potatoes and yams: They're all members of distinct plant families, unrelated to one another. The only thing these three have in common is their growing habit: All are edible tuberous roots supported by above-ground flowering plants.

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12/11/12 10:05 A

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emoticon Which of the following relaxation techniques will NOT help you get a better night's sleep?
-Journaling
-Reading a book
-Watching TV
-Taking a bath
-Listening to relaxing music

Answer & Explanation: WATCHING TV! Reading a book, listening to some soft music, journaling, or writing a letter are all great ways to shut down your mind at night. Don't watch television or use the computer, as the bright screens will actually stimulate your brain more, causing you to stay alert.

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12/10/12 7:52 A

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emoticon After an intense workout, what nutrient does your body need most?
-Carbohydrates
-Protein
-Fat
-Vitamins
-Antioxidants

Answer & Explanation: Carbohydrates! Roughly 60% of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need moreóaround 50-60 grams for each hour they exercised.

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emoticon How much water should you drink during a workout?
-Drink when you feel thirsty
-It depends on how much you sweat
-8 ounces every 15-20 minutes
-16 ounces every 15-20 minutes

Answer & Explanation! 8 ounches every 15-20 minutes! During one hour of vigorous exercise, the average person loses one quart (32 ounces) of water through sweat! However, drinking water before and after exercise is just as important.

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12/3/12 7:53 A

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emoticon True or False: Cooking veggies in water can decrease the amount of nutrients in them.

Answer & Explanation: Most veggies retain their shape and texture even after cooking. But overcooking them (or cooking them the wrong way) can sap their nutrients. Heating veggies until mushy--especially in water--is more than unpalatable; it's a surefire way to decrease the nutrients available in the vegetables. Cook your veggies lightly and quickly to help retain water-soluble nutrients like vitamin C and many B vitamins.

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12/2/12 9:03 A

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emoticon True or False: Minerals cannot be destroyed by light, water, or heat.

Answer & Explanation: True! Minerals are very stable. They cannot be destroyed by light, water, heat or food handling processes. In fact, the little bit of ash that remains when a food is completely burned is its mineral content!

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11/30/12 4:11 P

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emoticon Americans get ___ of their daily calories from beverages.
-11%
-21%
-31%

Answer & Explanation: 21%! In the 1970s, Americans got 6-8% of their daily calories from drinks, but today, 21% of their daily calories from beverages. Not counting whatís in that glass, cup, can or mug may be a major cause of the alarming increase in obesity.

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11/28/12 5:54 P

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emoticon True or False: You should always avoid exercise when you have a cold.

Answer & Explanation: FALSE! If the cold is primarily in your head, it's okay to exercise, just at a lower intensity (provided you feel okay and have enough energy). Once you are feeling 100% again, then you can slowly increase your activity back to your pre-illness level. If your cold is below the neck (in your chest), try to refrain from activity until it clears up. The best thing you can do for your body when it's trying to fight a bug is to give it rest.

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True or False: If you exercise regularly, it's possible to reduce your cholesterol even if you don't lose weight.

Answer & Explanation: True! Several studies show widespread improvements in cholesterol levels are related to the amount of activity and not the intensity of exercise. The more minutes you exercise per week, the more your cholesterol levels will improve, even if accompanied by a minimal weight change.

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11/26/12 3:27 P

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emoticon On average, potassium intake among American adults is...
-Lower than recommendations
-Higher than recommendations
-Just right

Answer & Explanation: LOWER! The recommended intake of potassium for adult males and females is 4.7 grams each day. Most adults receive only 2.1 to 3.2 grams daily. On average, the potassium intake in the United States is well below the recommended intake level. This may be a contributing factor in high blood pressure.

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11/25/12 8:51 A

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emoticon True or False: Women need more calcium than men do.

Answer & Explanation: FALSE! The calcium needs of men and women are the same: 1,000 milligrams daily for adults up to age 50. Older adults, both men and women, need more.

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11/22/12 7:08 A

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emoticon For best results, how long should you hold a stretch?
-5 seconds
-10 seconds
-15-30 seconds
-60-90 seconds
-2 minutes

Answer & Explanation: 15-30 Seconds! Ideally, most experts recommend that people stretch for 10-15 minutes per day. Hold each stretch for 15-30 seconds, repeating one or two more times, depending on how you feel.

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11/19/12 7:50 A

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emoticon True or False: Even if you are at a healthy weight, your risk for developing hypertension is greater if you do not exercise regularly.

Answer & Explanation: TRUE! Sedentary individuals have a higher risk for hypertension than individuals who are active. Regular exercise can lower both systolic and diastolic blood pressure. However, if you are overweight, your risk of developing high blood pressure is two to six times higher.

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11/18/12 7:40 A

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emoticon How much dietary cholesterol should you consume from foods each day?
-25 milligrams
-10% of your calories
-Less than 300 milligrams
-Dietary cholesterol does not affect your body's cholesterol levels.

Answer & Explanation: LESS THAN 300 MILLIGRAMS! Dietary cholesterol is found only in foods of animal origin, such as meat, poultry, fish, eggs, and dairy products. It is not found in plant foods like grains, fruits and vegetables. Individuals should limit their intake of dietary cholesterol to less than 300 milligrams daily.

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11/17/12 6:13 P

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emoticon True or False: Eventually, depression will go away by itself.

Answer & Explanation: FALSE! For some people, depression might go away without intervention, but that's not the case for most people who suffer from depression. There is no way of knowing how long depression might last, and it can greatly increase your risk of other complications if left untreated. There are several types of treatment that can quickly and effectively decrease the severity of depression.

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11/15/12 4:02 P

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emoticon True or False: Cooking food in cast iron cookware can add iron to your food.

Answer & Explanation: TRUE! It's true! Cooking in cast iron adds a significant level of iron to the foods you cook, especially acidic foods such as tomato sauce.

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11/13/12 7:35 A

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emoticon True or False: Hemp seeds contain healthy Omega-3 fatty acids.

Explanation: True! Hemp seeds are highly nutritious, containing essential fatty acids, amino acids, and minerals. About a third of the weight of the seed is made up of oil, and most of that oil is the healthy variety: ALA (alpha-linoleic acid, a type of Omega-3 fat) and linoleic acid. These essential fatty acids (EFA's for short) can benefit your health in many ways.

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11/12/12 7:07 A

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emoticon What type of aerobic exercise involves sustaining one exercise intensity for several minutes?

-Ongoing training
-Steady training
-Continuous training
-Interval training
-Cross training
-Extended training

Answer & Explanation: CONTINUOUS TRAINING! Continuous training is the most common method of aerobic exercise. It involves sustaining one exercise intensity for several minutes 20-60 minutes (or more for long-distance training) at a time.

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11/11/12 9:48 A

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emoticon True or False: Soluble and insoluble fiber have the same functions and benefits.

Answer & Explanation: FALSE! Eating foods with soluble fiber may help to lower blood cholesterol and decrease your risk of heart disease. These foods may also help lower blood sugar levels, which is important if you have diabetes.

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11/9/12 7:41 A

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emoticon The morning after an intense workout, you start feeling quite sore. You notice that you feel this way up to 72 hours after your workout, but then you feel as good as new. Which type of muscle soreness are you experiencing?
-Long-Term Muscle Soreness
-Delayed Onset Muscle Soreness
-None of the Above

Answer & Explanation: Delayed Onset Muscle Soreness, called DOMS for short, is the soreness you're probably most familiar with. It's what you feel when you get out of bed the next morning after a tough workout. This type of muscle soreness begins 24 to 48 hours after your workout and actually indicates a natural adaptive process that the body uses after an intense exercise session. When you do a new or particularly challenging workout, your muscle fibers tear on a microscopic level. If you still feel pain well past the 72-hour mark you may be experiencing Long-Term Muscle Soreness. If the pain lingers for longer than 5 days, consult your doctor.

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11/8/12 6:01 P

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emoticon True or False: Your body needs both major minerals and trace minerals each day.

Answer & Explanation: TRUE! Minerals can be divided into two main categories, based on the amount that is needed by the body. Major minerals (or macrominerals) are present in relatively large amounts in the body and are required in fairly large amounts in the diet--more that 250 milligrams daily. Trace minerals (or trace elements) are needed in much smaller quantities--less than 20 milligrams daily.

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11/7/12 7:36 A

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How many types of carbohydrates are there?
-1
-2
-3
-4

Answer & Explanation: 3! There are three types of carbohydrates: starches, sugars and fiber. All three types of carbs are added up and listed as Total Carbohydrates on the Nutrition Facts label of a food product.

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11/6/12 8:05 A

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emoticon Resistance training can lower blood pressure as much as:
-50%
-70%
-20%
-10%
-90%

Answer & Explanation: 20% Research conducted in the College of Health Sciencesí Department of Health, Leisure and Exercise Science at Appalachian State University has shown that resistance training can lower blood pressure by as much as 20%. Researchers say that the healthy heart benefits come from the increased blood flow to the muscles, heart and body.

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11/5/12 7:47 A

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emoticon A single serving of bread is equal to:
A-1 oz
B-2 oz
C-3 oz
D-4 oz

Answer & Explanation: 1 ounce! A single serving of bread is equal to 1 ounce. That's about the size of one small slice, 1/2 a bagel or 1/2 a bun.

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11/4/12 12:32 A

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emoticon Which of the following statements about monounsaturated fatty acids is true?
A - They are liquid at room temperature
B - They increase your cholesterol
C - They're found in coconut oil

Answer & Explanation: A! Monounsaturated fatty acids are liquid at room temperature; decrease total blood cholesterol but maintain your HDL (healthy) cholesterol. Sources include: certain oils and margarines (canola, olive, peanut, sesame), avocado, nuts (almonds, cashews, hazelnuts, macadamia, pecans, peanuts, pistachios), peanut butter, olives, sesame seeds, tahini paste.

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11/3/12 12:49 A

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emoticon Which of the following foods contain all 9 essential amino acids?
A-Meat
B-Eggs
C-Fish
D-Poultry
E-Milk
F-Cheese
G-Soybeans
-All of the above
-A, B, C, D, E and F only

Answer & Explanation: ALL OF THE ABOVE! Meat, fish, poultry, eggs, milk, cheese, yogurt and soybeans provide all nine essential amino acids. For this reason, they are considered high quality or COMPLETE proteins.

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11/2/12 7:24 A

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emoticon Eggs contain all of the following vitamins EXCEPT:
-Thiamine (vitamin B1)
-Vitamin C
-Vitamin D
-Folate (vitamin B9)

Answer & Explanation: Vitamin C! Eggs provide some of every vitamin above with the exception of vitamin C. They are one of the few dietary sources of vitamin D and are an excellent source of B vitamins. You'll also get several of the minerals your body needs to function, including calcium and phosphorus for bone health.


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11/1/12 8:41 A

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emoticon Garlic is a good source of:
-Vitamins A, E, and B12
-Vitamin D and potassium
-Vitamin C, selenium, and magnesium
-Vitamin K, copper, and zinc
-None of the above

Answer & Explanation: Vitamin C, Selenium & Magnesium! Garlic has been shown to moderately reduce cholesterol, and its sulfur compounds have been shown to reduce blood pressure. It's also low in calories (4 calories per clove) and high in vitamin C, selenium and magnesium.

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10/31/12 8:50 A

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Which of the following nutrients should you LIMIT if you want to improve your cholesterol levels?
A - Trans fats
B - Saturated fats
C - Cholesterol
D - Polyunsaturated fats
-All of the above
-A, B, and C only

Answer & Explanation: A, B and C! Trans fat is the unhealthiest fat you can eat! It increases your total cholesterol and your LDL (bad) cholesterol while lowering your HDL (good) cholesterol. Saturated fat is unhealthy because it increases both your total blood cholesterol and your LDL (bad) cholesterol as well. Cholesterol should be limited to less than 300 mg daily. Polyunsaturated fats are somewhat healthy since they decrease your LDL (bad) cholesterol, but also decrease your HDL (good) cholesterol.

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10/30/12 8:11 A

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emoticon True or False: Eating healthier and exercising more are the only ways to lower your cholesterol without taking medication.

Answer & Explanation: False! Losing weight (if you are overweight), exercising regularly, eating a heart-healthy diet, and quitting smoking all work to improve your cholesterol levels.

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10/29/12 8:36 A

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emoticon True or False: Cholesterol doesn't play a significant role in your body; it's just bad for you.

Answer & Explanation: False! Cholesterol is a building block of body cells and hormones. It makes up 50 percent of your nervous system, and is necessary for metabolism. In moderate amounts, it is essential to good health. But the dangers of high cholesterol, including artery blockage and heart disease, are well-documented. Other studies suggest that very low cholesterol levels can also be harmful and dangerous. The key seems to be making sure your body has enough--but not too much.

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10/28/12 9:29 A

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emoticon You can "cheat" on the amount of sleep you get.

Answer & Explanation: False! Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we donít get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.

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10/27/12 9:05 A

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emoticon How is blood pressure measured?
-mg/dL
-mm HG
-% DV
-mg/min

Answer & Explanation: mm HG! Blood pressure, the force of blood against artery walls, is measured in millimeters of mercury (mm HG).


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10/26/12 9:41 A

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emoticon Which of the following "menu words" signals the lighest menu item?
-pan-fried
-scalloped
-a la mode
-poached
-homemade

emoticon Answer & Explanation: Poached! In general, the following menu words tend to describe unhealthy or high-calorie fare: buttery, breaded, buttered, fried, pan-fried, creamed, scalloped, au gratin, a la mode. Grilled, baked, steamed, broiled, stir-fried, roasted, blackened, and yes, poached are healthier preparation methods.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/25/12 9:01 A

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emoticon True or False: When you get sick, you should 'feed a cold and starve a fever' to recover sooner.

Answer & Explanation: False! Many people say they can never remember whether to starve the cold or the fever. The answer: neither! The best advice is simply to listen to your appetite because being neither hungry nor stuffed will get rid of a cold, flu, or fever any faster. "Starving" an illness is particularly a bad idea. Intentionally restricting calories only makes it harder to recover from an illness.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/24/12 8:18 A

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emoticon True or False: Health problems such as obesity, diabetes, hypertension and depression are UNRELATED to the amount and quality of a person's sleep.

Answer & Explanation: FALSE! Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases.

Blood pressure usually falls during the sleep cycle. However, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient
sleep and disease.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/23/12 8:39 A

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emoticon True or False: Taking (or eating) extra vitamin B-12 can boost your energy levels.

Answer & Explanation: FALSE! A lack of vitamin B-12 may lead to fatigue, but taking extra B-12 does not boost energy levels. A water-soluble vitamin, your body excretes excess vitamin B-12.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/22/12 8:23 A

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emoticon How many nutrients are lost when whole grains are refined into white flour?
-3
-9
-13
-17
-25

Answer & Explanation: 17! When grains are processed and refined, the bran and germ are removed, leaving behind the white endosperm. During this process, grains become less nutritious, losing 25% of their original protein content and 17 other essential nutrients. While manufacturers then "enrich" the flour with some vitamins and minerals, a naturally whole grain is still a healthier choice. Compared to refined grains (white bread, white rice, white flour), whole grains pack more protein, fiber, vitamins (B vitamins and vitamin E), and minerals (magnesium and iron), as well as some antioxidants not found in other foods.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/21/12 8:55 A

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emoticon What percentage of antioxidants does olive oil lose after 6 months of storage?
20%
40%
60%
80%

Answer & Explanation: 40%. A study from the Journal of Food Science found that olive oil loses 40% of its antioxidants after 6 months of storage. For the maximum nutrient benefit, many foods, including olive oil, must be used within a relatively short amount of time. The moment a food is picked and/or processed it begins to change chemically, altering the flavor, texture, color and even the nutrient content.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/20/12 7:31 P

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emoticon You pack a lunch that contains a turkey and cheese sandwich. How soon must you put your lunch in the refrigerator so that it remains safe to eat?
-30 minutes
-1 hour
-2 hours
-4 hours

Answer & Explanation: 2 hours! If you pack a lunch that includes perishable food items--meat and cheese sandwiches, leftovers, salads, or dairy foods--don't let more than two hours pass from the time you make your lunch at home to the time you put it in the office refrigerator. The same rule applies if you go out for lunch and bring back fast food, carry out, or doggy bag.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/19/12 7:42 A

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emoticon True or False: The best way to get rid of belly fat is by doing more abdominal exercises like crunches.

Answer & Explanation: False! There is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off. The midsection is a common "problem" area for many people. The best way to lose fat is through cardiovascular exercise. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/18/12 9:07 A

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emoticon True or False: Frozen vegetables have fewer nutrients than fresh vegetables.

Answer & Explanation: False! Frozen veggies sometimes have a bad reputation, but they actually have just as many nutrients as the fresh stuff. In fact, frozen vegetables hold onto nutrients longer than fresh produce since freezing can lock in nutrients more efficiently than canning or refrigeration methods.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/17/12 8:49 A

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emoticon How many of the calories in a healthy diet should come from carbohydrates, according to reputable nutrition experts?
-Less than 40%
-45-65%
-70%
-100%

Answer & Explanation: 45-65%! Carbohydrates should make up 45%-65% of the total daily calories in a healthy diet. At least 130 grams of carbohydrate should be included in the diet each day.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/16/12 8:46 A

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emoticon True or False: Eating food that was cooked in aluminum cookware can lead to Alzheimer's disease.

Answer & Explanation: False! Claims have been made linking aluminum to Alzheimerís disease and other health problems, but these claims have been unsubstantiated by scientific research. In fact, according to the FDA, taking one antacid or aspirin tablet provides the body with far more aluminum than cooking and storing an entire dayís meals in aluminum.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/15/12 8:40 A

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emoticon Inactive adults who don't strength train regularly can lose how many pounds of muscle mass per year?
-0 pounds
-1/4 pound
-1/2 pound
-1 pound
-2 pounds

Answer & Explanation: 1/2 pound! Without consistent strength training, muscle size and strength decline with age. An inactive person loses 1/2 pound of muscle per year after age 20. After age 60, this rate of loss doubles. But, muscle loss is not inevitable. With regular strength training, muscle mass can be preserved throughout the lifespan, and the muscle lost can be rebuilt.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/14/12 8:40 A

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emoticon Vitamin D and calcium work hand in hand to fight the osteoporosis often associated with aging. How much vitamin D do most adults need each day?

-25-50 IU
-100-200 IU
-400-800 IU
-As much as possible

Answer & Explanation: 400-800 IU! Just a few minutes of sunlight a day can provide your body with ample amounts of vitamin D, but many of us spend most of our time indoors, especially during the winter months. A daily supplement providing 400-800 IU (international unites) of vitamin D can help to ensure youíre meeting your bodyís needs.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/13/12 9:17 A

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emoticon Which chronic condition is mostly commonly called the 'silent killer' because it often presents with no symptoms?
-Diabetes
-Heart disease
-Hypothyroidism
-High blood pressure
-Sleep apnea
-Gout

Answer & Explanation: High Blood Pressure! You may have high blood pressure and not even know it. While 50 million Americans suffer from this affliction, 33 percent don't even know they have it, and 70 percent don't have it under control. High blood pressure is a condition without signs or symptoms, which is why it is often referred to as the "silent killer." The only way to know where you stand is to have your blood pressure checked by a qualified professional.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/12/12 9:56 A

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emoticon True or False: Your body needs sodium!

Answer & Explanation: True! Sodium is found mainly in blood plasma and in the fluids outside the body cells. It helps regulate the movement of body fluids in and out of the body cells. Sodium helps your muscles and heart to relax. It is involved in the transmission of nerve impulses and helps to regulate blood pressure.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/11/12 12:11 P

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emoticon True or False: Strength training helps reduce the risk of diabetes?

Answer & Explanation: True! Regular strength training at a moderate intensity helps prevent diabetes in a number of ways. First and foremost, lifting weights helps improve the way the body processes sugar. Researchers have also found that weight lifting helps to improve insulin sensitivity and blood glucose control. Additionally, as stated above, resistance training improves heart health by controlling cholesterol and blood pressure, both of which play a role in diabetes management.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/10/12 7:32 A

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emoticon Which types of nutrients provide energy for the body?
A - Carbohydrates
B - Fats
C - Proteins
D - Vitamins
E - Minerals
All of the above
A, B, and C only

Answer & Explanation: (ABC Only) Only carbohydrates, fats and proteins provide energy, in the form of calories, to the body.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/9/12 8:41 A

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emoticon Which of the following best characterizes the 'valsalva maneuver'?
-A yoga pose
-A heart attack
-A broken valve
-A mixed martial arts hold
-A breathing issue

Answer & Explanation: A breathing issue! Many people have a tendency to hold their breath during strenuous activity like weight lifting--a big mistake. Known as the valsalva maneuver, this breathing issue, which involves exhaling forcibly without any air actually exiting the body, can limit oxygen delivery to the brain and cause dizziness, fainting, a spike in blood pressure and other complications.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/8/12 8:28 A

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emoticon Which of the following best describes calisthenics?
-Ballet exercises
-Women's exercises
-80's exercises
-Body weight exercises
-Stretching exercises
-Aerobic exercises

Answer & Explanation: Body Weight Exercises! Calisthenics are exercises that use your own body weight in lieu of outside or added resistance. You can use the weight of your own body to develop muscle, but using body weight alone is less effective for developing larger muscles and greater strength. However, calisthenics adequately improve general muscular fitness and are sufficient to improve muscle tone and maintain oneís current level of muscular strength. Examples include: pushups, crunches, dips, pull ups, lunges, and squats, just to name a few.

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10/7/12 8:39 A

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emoticon What is systolic blood pressure?
A - Pressure created when the heart contracts
B - Pressure created when the heart relaxes
C - The top number in a blood pressure reading
D - The bottom number in a blood pressure reading
Both A and C
Both B and D
Both A and D
Both B and C

Answer & Explanation: A & C! Blood pressure, the force of blood against artery walls, is measured in millimeters of mercury (mm Hg) and recorded as two numbers: systolic (pressure on the arterial walls as the heart contracts) over diastolic (pressure on the arterial walls as the heart relaxes between beats). Both numbers are important.

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10/6/12 9:11 A

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emoticon Who is more likely to develop high blood pressure?
-Men
-Women
-It depends on the person's age

Answer & Explanation: It depends on the person's age! Your risk of developing high blood pressure increases as you age. Men over 45 and women over 55 are more likely to have high blood pressure than their younger counterparts. Up to age 55, men are more prone to high blood pressure than women, but after menopause, a woman's risk increases. By age 75, high blood pressure is more prevalent among women than men.

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10/5/12 8:07 A

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emoticon Which of the following statements about HDL is FALSE?
-It stands for high density lipoprotein
-It's the unhealthy cholesterol
-High levels of HDL are healthier than low levels of HDL

Answer and Explanation: HDL (High Density Lipoprotein) is the good, healthy cholesterol. HDL picks up and carries excess cholesterol away from artery walls and brings it back to the liver for processing and removal. You want this number to be high (at least 60 mg/dL)to protect your heart. Levels too low (less than 40 mg/dL) are bad for your health, increasing your risk for heart disease.

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10/4/12 7:25 A

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True or False: As long as you're working hard, you don't need to change your workout routine.

Answer & Explanation: False! Incorporate variation into each workout. Variety is critical because your muscles become very efficient at the exercises they are accustomed to doing. Switching things up or doing something radically different during each workout session is more challenging to your muscles. This concept should be applied to both aerobic exercise and strength training.

An individual who always does the same exercises will usually plateau sooner than someone who continually makes changes. If you donít feel comfortable doing a different workout each time you hit the gym, try to change your exercise routine at least every 6-8 weeks. For more information, check out Plateau Busters: Add Variety to Your Workouts.

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10/3/12 7:47 A

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emoticon One 5-Hour Energy drink contains 157 milligrams of caffeine. What is the recommended daily limit for adult caffeine intake?

Answer & Explanation: No more than 400 milligrams per day!
For a healthy adult, one 5-Hour Energy Drink per day doesnít present any major potential health risk. The drink provides about 157 milligrams of caffeine, based on a Forbes-commissioned lab test. Remember that the recommendation for caffeine intake for the healthy adult is no more than 400 milligrams daily. Now, if you are downing several 5-Hour Energy Drinks, along with cups of coffee and cans of soda, you could be easily exceeding the recommendation, which may result in an overstimulated heart and body.

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MOMMA48's Photo MOMMA48 Posts: 543,797
10/2/12 7:59 A

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emoticon True or False: You should always avoid exercise when you have a cold.

Answer & Explanation: False. If the cold is primarily in your head, it's okay to exercise, just at a lower intensity (provided you feel okay and have enough energy). Once you are feeling 100% again, then you can slowly increase your activity back to your pre-illness level. If your cold is below the neck (in your chest), try to refrain from activity until it clears up. The best thing you can do for your body when it's trying to fight a bug is to give it rest.

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10/1/12 8:19 A

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emoticon True or False: Even if you are at a healthy weight, your risk for developing hypertension is greater if you do not exercise regularly.

True! Sedentary individuals have a higher risk for hypertension than individuals who are active. Regular exercise can lower both systolic and diastolic blood pressure. However, if you are overweight, your risk of developing high blood pressure is two to six times higher.

Edited by: MOMMA48 at: 10/16/2012 (08:47)
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