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4/29/16 6:54 A

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Which of the following statements about HDL is FALSE?
It's the unhealthy cholesterol
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. Click here to learn about other important cholesterol numbers, like LDL and triglycerides

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Which of the following high-fat foods is a source of heart-healthy fats?
Peanut butter
Natural peanut butter (made without added oils or sweeteners) contains monounsaturated fats, which are the healthiest fats for your heart. They decrease your total blood cholesterol but maintain your HDL (good) cholesterol. Ideally, most of the fat in your diet should come from this group, which includes: almonds, avocados, cashews, canola oil, hazelnuts, macadamia nuts, olive oil, olives, pecans, peanuts, peanut oil, pistachios, sesame oil, sesame seeds, and tahini paste. Read SparkPeople's Fat & Oil Reference Guide to learn more about healthy and unhealthy fats.

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About ____% of the calories you consume post-workout should come from protein.
25%
While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that's about 10-15 grams for most people.



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4/27/16 10:50 P

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What kind of resistance do dumbbells provide?
Fixed resistance
Fixed resistance provides a constant amount of resistance throughout the full range of motion (ROM) of a strength training exercise. This means that the amount of resistance/weight you are lifting does not change during the movement. For example, during a 10-pound curl, you are lifting 10 pounds throughout the motion. Fixed resistance helps to strengthen all the major muscle groups in the body. Dumbbells provide fixed resistance.


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True or False: Your body needs cholesterol to be healthy.
True
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. Read "What is Cholesterol?" to learn more.


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True or False: You should always avoid exercise when you have a cold.
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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4/27/16 4:21 A

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True or False: People with type 2 diabetes are dependent on insulin.
False
Type 2 diabetics are "non-insulin-dependent," whereas type 1 diabetics are "insulin-dependent."


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True or False: There are many precautions you can take as an adult to prevent allergies from developing.
False
There are no controllable risk factors for adults who wish to decrease their risk of developing allergies, because allergy development isn't related to lifestyle habits. Intervention needs to occur early--during infancy and childhood

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4/27/16 4:21 A

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True or False: All grains and grain-based foods contain gluten.
False
Wheat (all types, including durum, einkorn, faro, kamut, semolina and spelt), barley, rye and certain processed oats all contain a protein called gluten, and all foods made from these grains (most flours, cereals, breads, pastas, crackers and cookies) contain gluten, too. Not all grains contain gluten, however. Amaranth, arrowroot, buckwheat, cassava (manioc), corn, flax, indian rice grass (montina), Job's tears, millet, finger millet (ragi), potatoes, quinoa, rice, sago, sorghum, soy, tapioca, tef (teff), wild rice and yucca are naturally gluten-free.


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4/26/16 4:27 A

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Which type of fat is solid at room temperature?
Saturated fat
Saturated fat (butter is one example) is packed with hydrogen atoms, making it solid at room temperature. Unsaturated fat (like olive oil) contains fewer hydrogen atoms, so it is liquid at room temperature. Monounsaturated, polyunsaturated, Omega-3 and Omega-6 fats are types of unsaturated fats.

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4/26/16 4:27 A

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One 5-Hour Energy drink contains 157 milligrams of caffeine. What is the recommended daily limit for adult caffeine intake?
No more than 400 milligrams per da
For a healthy adult, one 5-Hour Energy Drink per day doesn’t 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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4/26/16 4:26 A

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Wearing ankle or wrist weights is a safe way to add intensity to your walks.
False
Avoid wearing ankle and wrist weights. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.

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4/25/16 4:20 A

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True or False: Heart disease is the leading cause of death in the United States.
True
Here are the facts:
*Nearly 1 million Americans died of heart disease in 2002, making it the leading cause of death.
*52 million Americans have high cholesterol, a leading cause of heart disease.
*67 percent of Americans are overweight or obese, the top contributor to high cholesterol.



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4/25/16 4:20 A

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True or False: If you feel thirsty, you could already be dehydrated.
True
The first signs of dehydration include thirst, dry lips and tongue, fatigue, lack of energy, and feeling overheated. If you wait to drink water until you "feel" thirsty, especially on hot days or during workouts, dehydration has already started.

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4/25/16 4:20 A

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True or False: When you get sick, you should 'feed a cold and starve a fever' to recover sooner.
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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4/24/16 1:05 P

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True or False: Depression is caused by a chemical imbalance in the brain.
False
The causes of depression are complex and overlapping. In fact, one true cause is not known. Low serotonin levels are a symptom of depression, but there is no proof that low levels of serotonin actually cause depression. Click here to learn more about the possible causes of depression


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4/24/16 1:04 P

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True or False: "Natural" is synonymous with "organic" when it comes to food.
False
The word "natural" is not regulated by the FDA and therefore is very misleading. Sure "natural" brings to mind thoughts of fresh, minimally processed and healthy food, but it means nothing about a food's nutritional content, ingredients, processing, safety, or health effects. Organic, on the other hand, is a regulated term referring to the way a food was grown or raised--without synthetic fertilizers, hormones or antibiotics, for example.


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4/24/16 1:04 P

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What is the name of the condition of an UNDERACTIVE thyroid?
Hypothyroid
Hypothyroidism, the chronic condition of an under-active thyroid, affects millions of Americans. It's most commonly caused by chronic autoimmune thyroiditis or Hashimoto's disease, and can result in a variety of symptoms, including: weight gain (caused by a reduction in metabolism), water retention, depression, muscle pain, increased cholesterol, fatigue, mental "fog" and more.



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4/23/16 4:44 A

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How often should a healthy person get his or her blood pressure checked?
Every time you see the doctor
Healthy individuals should get their blood pressure tested by a medical professional every time they see the doctor, or at least once every two years. People with hypertension should do this more frequently, in accordance with their doctor's instructions. Read What is Blood Pressure? to learn more.



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4/23/16 4:44 A

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What common food source is usually fortified with vitamin D?
Milk
Milk is fortified with vitamin D. If you do not drink milk, ask your health care professional about supplementation. Note: Most cheese and yogurt products are NOT made with fortified mil

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4/23/16 4:43 A

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True or False: Your body needs sodium
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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4/22/16 4:29 A

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True or False: For best results, you should increase the amount of weight you lift every time you workout.
False
Progressively overloading your muscles is the key to effective strength training. But increasing the weight you use too rapidly can lead to burnout, chronic soreness, and overuse injuries. A better approach for most people is to increase the weight (by about 10%) when you can reliably do the higher number of reps each time in good form. These are the 4 Signs You Need to Lift More Weight.



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4/22/16 4:28 A

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How soon after working out should you eat?
Within 30 minutes to 2 hours
The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next workout. But if your appetite or schedule doesn’t allow you to eat a meal right after your exercise session, don't panic. Your body can still replace your muscle fuel over the next 24 hours, as long as you're eating enough food to support your activity level.



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4/22/16 4:28 A

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True or False: For best results, you should increase the amount of weight you lift every time you workout.
False
Progressively overloading your muscles is the key to effective strength training. But increasing the weight you use too rapidly can lead to burnout, chronic soreness, and overuse injuries. A better approach for most people is to increase the weight (by about 10%) when you can reliably do the higher number of reps each time in good form. These are the 4 Signs You Need to Lift More Weight.


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4/21/16 5:50 A

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Which of the following is NOT a symptom of seasonal allergies?
Body aches
Body aches are never a symptom of seasonal allergies. If you experience body aches plus other allergy symptoms such as sneezing, stuffy nose and congestion, you most likely have a cold and should consult your doctor to find the best treatment option for you



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4/21/16 5:50 A

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True or False: Osteoarthritis most often affects the wrists and elbows.
False
The joints of the fingers, spine, hips and knees, are most often affected by osteoarthritis, but symptoms (pain, stiffness, swelling and tenderness) can also occur in the shoulders, elbows, wrists and ankles.


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4/21/16 5:49 A

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Which of the following is NOT a symptom of seasonal allergies?
Body aches
Body aches are never a symptom of seasonal allergies. If you experience body aches plus other allergy symptoms such as sneezing, stuffy nose and congestion, you most likely have a cold and should consult your doctor to find the best treatment option for you


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4/20/16 4:56 A

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How many of the calories in a healthy diet should come from carbohydrates, according to reputable nutrition experts?
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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4/20/16 4:55 A

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True or False: To lose body fat, it doesn’t matter what you eat as long as you stay within your calorie range.
False
Your body has many complex processes that determine when energy gets put into and taken out of storage (fat cells). These processes are directly affected by what, when and how much you eat. Eating a healthy, balanced diet will make it easier for your body to burn fat and prevent the food you eat from being stored as fat. Whole, minimally processed foods and nutritionally-balanced meals are better than meals that are high in refined sugars, sodium, and/or processed grains. It's much harder for your body to turn lean protein, fruits, veggies and whole grains into fat than it is to turn sugar and refined foods into fat, for example. And more research is showing that a diet of whole foods is metabolized more efficiently than modern-day's processed food products, which may slow metabolism and lead to weight gain.

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4/20/16 4:54 A

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Roughly how many calories do people burn by cleaning their houses each year?
50,000
A 2005 study published in the British Journal of Nutrition showed that Brits burn more than 50,000 calories a year--nearly 15 pounds of fat--just by cleaning their homes.



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4/19/16 4:08 A

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Riboflavin is another name for which vitamin?
Vitamin B-2
Riboflavin (vitamin B-2) is involved in several vital metabolic processes in the body. It is necessary for normal cell and tissue function. Riboflavin is needed for normal protein and energy metabolism



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True or False: People who skip breakfast tend to LOSE MORE weight than people who eat breakfast.
False
A 2002 study by the National Weight Control Registry, a group of more than 3,000 people who have lost at least 30 pounds and kept it off for at least a year, found that breakfast eaters were more successful at maintaining their weight loss. Another study found that women who skipped breakfast made up for it by eating more throughout the day.



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True or False: Chronic stress can literally make you sick.
True
According to the National Institutes of Health, hormones (like cortisol) that hang around during chronic stress can put us at risk for obesity, heart disease, cancer, and a variety of other illnesses. Take time out of your day to do a relaxing activity you enjoy, like journaling, meditating, going for a jog, or talking to a friend on the phone. Return refreshed and kick your stressors

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4/18/16 3:50 A

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When is the best time to stretch?
After you workout
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. Don’t treat your muscles like a cold rubber band! If you want to improve your flexibility but aren't sure where to start, check out our Reference Guide to Stretching.


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4/18/16 3:50 A

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According to research studies, which of the following strategies could help you burn more calories than the other?
Running before strength training
Research shows that you should do cardio first. Published in the Journal of Strength and Conditioning Research, one study examined how many calories exercisers burned doing one of four workout combinations: running only, strength training only, running followed by strength training, and strength training followed by running. The run-strength training group came out on top with the highest exercise after burn of all.


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4/18/16 3:49 A

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True or False: Walking provides enough impact to strengthen bones and decrease one's risk of osteoporosis.
True
A review of 24 studies on aerobic exercise and bone mineral density in women suggests that walking just 30 minutes per day a few times a week is enough to increase bone density by a moderate amount (about two percent) compared to non-exercisers. Walking was the preferred form of exercise by most participants.



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4/17/16 4:04 A

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True or False: Depression can occur when other areas of your life are going well.
True
People can experience depression even when life is going well. While depression can be triggered by unfortunate life events, that is not always the case.


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4/17/16 4:04 A

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In the U.S., how far does the average food item travel before it reaches your table?
Over 1,000 miles ( some of ours in the UK comes from South Africa)
Our existing system of food transportation and distribution requires enormous amounts of energy and resources. Before reaching your table, the average food item in the United States will travel 1,300 miles! This is one of many reasons that environmentalists and nutritionists alike recommend eating locally grown food as much as possible.



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True or False: Sensitivities to specific allergens (such as pollen) are inherited.
False
Sensitivities to specific allergens are not inherited, but the tendency to develop allergies can be traced back to your parents. If your mother was allergic to dust mites for example, you might also develop allergies--but not necessarily to the same substance. If one of your parents had allergies, you have a one in three chance of also developing an allergy. This risk jumps as high as 75% if both of your parents had allergies.


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4/16/16 4:53 A

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True or False: strength training helps reduce the risk of diabetes.
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 managemen


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The formula 220 - age measures what?
MHR
220 - age is a common formula to find your maximum heart rate (MHR) for aerobic exercise.



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True or False: HDL cholesterol is the healthy kind.
True
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. Click here to learn about other important cholesterol numbers, like LDL and triglycerides.



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4/15/16 4:38 A

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True or False: Britain's Earl of the Sandwich invented the sandwich.
True
Years ago, Britain's Earl of the Sandwich, John Montague, couldn't be bothered wasting time at lengthy meals. Meals took too much time away from his passion for gambling. So, he asked for his meat to be brought between two slices of bread for a quick and easy meal that could be eaten while playing cards. The Earl was so proud of his discovery that he named it after himself. And thus, the sandwich was born.


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4/15/16 4:37 A

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True or False: Your body needs an adequate amount of carbohydrates to be able to burn fat.
True
For fat to be metabolized properly, carbohydrates must be present. The basic message is simple when it comes to selecting the amount and type of carbohydrate foods. 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 to prevent ketosis. Whenever possible, replace highly processed/refined grains, cereals, and sugars with minimally processed whole-grain products. For optimal energy and nutrition, learn The Truth about Carbohydrates.



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True or False: Britain's Earl of the Sandwich invented the sandwich.
True
Years ago, Britain's Earl of the Sandwich, John Montague, couldn't be bothered wasting time at lengthy meals. Meals took too much time away from his passion for gambling. So, he asked for his meat to be brought between two slices of bread for a quick and easy meal that could be eaten while playing cards. The Earl was so proud of his discovery that he named it after himself. And thus, the sandwich was born.


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4/14/16 4:50 A

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True or False: With proper treatment, osteoarthritis is curable
False
Osteoarthritis is a long-lasting condition that usually gets worse slowly over time. However, treatment plans and lifestyle changes can help reduce pain and discomfort and maintain joint function. Learn more about treatment options in our A-Z Guide to Osteoarthritis.



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True or False: Simply walking for 15 minutes per day (without changing your diet) can prevent weight gain.
False
Walking alone might not be enough to prevent weight gain. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center say that simply walking for 15 minutes (or about 2,000 steps) and eating a couple fewer bites of food can help you prevent future weight gain.



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4/14/16 4:49 A

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A potassium deficiency can lead to...
High blood pressure
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. Also, with prolonged diarrhea, vomiting, or laxative use, a potassium deficiency may occur. Kidney problems may also cause severe loss. A deficiency will result in the following symptoms: weakness, appetite loss, nausea, and fatigue.



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4/13/16 10:05 A

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That's very good to know! Thanks for the info.

Sept 20, 14=260
Sept 20, 15=254
Dec 25, 15=250
Jan, 1, 16=248
Feb 17, 16=246
Feb 23, 16=236
Mar 1, 16= 243
March 7= 234
March 14=235
April 4 = 232
April 11 = 236

God's Blessings are amazing!



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4/13/16 5:39 A

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If you take time off or stop strength training, how quickly will your muscles begin to lose strength?
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 age—because they are detraining by exercising less frequently.


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Most exercisers lose how many cups of fluid (sweat) per hour of moderate exercise?
4 cups
Most moderate exercisers will lose about one quart (4 cups) of fluid per hour of exercise, so try to drink about 16-20 ounces of water shortly after your workout to aid the recovery process.



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4/13/16 5:39 A

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What equation determines whether your weight is appropriate for your height?
BMI
BMI (body mass index) is a quick and easy way to determine if your weight is appropriate for your height


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4/12/16 3:47 A

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True or False: Most people with diabetes suffer from type 2 diabetes.
True
Between 90% and 95% of diabetes cases are type 2. Learn The Causes Type 2 Diabetes.


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4/12/16 3:47 A

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What does the 'glycemic index' rank?
Carbohydrate-containing foods
The Glycemic Index ranks carbohydrate-containing foods (on a scale from 0 to 100) based on their effects on blood sugar levels in the body.

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4/12/16 3:46 A

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True or False: Everything you eat after 7 p.m. is more likely to be stored as fat.
False
It's a myth that eating late will make you gain weight. Your body doesn't know what time it is when you eat, and it metabolizes all calories the same way, regardless of the time of day they are eaten. There is no real concern with eating late or close to bedtime, unless you find it disrupts your sleep or makes you feel a sick when you lie down to go to bed.



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4/11/16 4:33 A

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Which of the following foods may help reduce your risk of osteoarthritis?
A, B, C and D only
A diet low in omega-3 fatty acids (the good-for-you fats, from foods like flaxseeds, pumpkin seeds, hempseeds, and salmon) and high in unhealthy fats (corn, safflower and cottonseed oils, fatty meats, high-fat dairy products, saturated fat and trans fats) may contribute to your risk of developing osteoarthritis. Healthy omega-3's reduce joint inflammation while unhealthy fats can increase it. Read Foods that Fight Osteoarthritis for more information.


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4/11/16 4:32 A

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About ____% of the calories you consume post-workout should come from carbohydrates.
60%
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

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People who smoke need twice as much of what vitamin?
Vitamin C
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.


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4/10/16 4:57 A

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Compared to regular ice cream, gelato has...
less air
This Italian ice cream doesn't have as much air as traditional ice cream, so it has a much denser texture.


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4/10/16 4:56 A

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How many aerobic (cardio) exercise sessions should you aim for each week?
At least 3
When it comes to cardio, aim for a minimum of 3 days per week with no more than 2 days between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn. But don't forget the importance of rest and recovery. Give yourself at least 1 to 2 days off each week. SparkPeople's Reference Guide to Aerobic Exercise explains everything you need to know about cardio.



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True or False: Pilates only works your core.
False
While Pilates does build core strength, Mr. Pilates always emphasized that his exercises were for the whole body. He believed the more muscles you use to perform a movement, the more efficient the movement would be. This creates a system of functional strength that applies to all movements. The Pilates system teaches a balance of strength and flexibility, or, "the uniform development of our bodies as a whole," Pilates often said

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4/9/16 5:30 A

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True or False: All frozen yogurts are made with real yogurt that contains probiotics (live and active cultures).
False
While lower in calories and fat than ice cream, not all frozen yogurt is made with live and active cultures the way that standard yogurt is. To make sure that a frozen yogurt contains "yogurt" and a significant amount of live and active cultures, look for the National Yogurt Association (NYA) Live & Active Cultures seal. Without that seal, frozen yogurt does not contain any probiotics

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True or False: Appetite and hunger are one in the same
False
Appetite is not the same thing as hunger; it actually refers to an interest in food. It's often said that someone's appetite can override their hunger and fullness. When some people feel stressed, they could lose their appetite and choose to ignore feelings of hunger. (Others respond the opposite way, eating in response to stress or negative emotions despite a lack of hunger or strong feelings of fullness.) And how many times have you sat down to a delicious meal and continued eating even though you were experiencing sensations of fullness? That, too, is an example of appetite overriding the signals from your body. As you start becoming more aware of hunger signals, do not confuse appetite with physical signs of hunger.

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Individuals who get under _______ hours of sleep per night are more at risk for heart disease, obesity, stroke, and other health conditions.
6
Individuals who get less than six hours of sleep a night may be at an increased risk for viral infections, heart disease, obesity and stroke, with an associated decline in mental functioning to boot.




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4/8/16 8:11 A

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True or Fals3 Besides foods fortified with calcium, you can only get calcium from dairy foods like milk and yogurt.
False
You can find calcium in many dairy-free foods, from almonds to tofu. Collard greens, black-eyed peas, blackstrap molasses, kale and oranges are a few more plant-based sources of calcium.


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4/8/16 8:10 A

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According to the Nurses' Health Study, just 3 hours of brisk walking per week can lower a woman's risk of heart disease by how much?
30%
According to the long-term Nurses' Health Study, which follows the habits and health of 72,000 female nurses, three hours of brisk walking each week (that's just 30 minutes per day) can lower a woman's risk of heart disease by 30% to 40%.


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Which essential nutrients help regulate cellular fluid and transmit nerve impulses?
Minerals
Electrolytes are special minerals that help regulate cellular fluid and transmit nerve impulses.




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4/7/16 5:04 A

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How many servings of ice cream are in a single pint?
4
A pint of ice cream is not a single serving; it's FOUR servings. If you eat an entire pint, you have to multiply the number of calories, fat grams, etc. listed on the label by four. Stick to portions the size of half a tennis ball, and always scoop your ice cream into a small bowl instead of eating it directly from the container to prevent overeating.


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4/7/16 5:04 A

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Which of the following foods is highest in antioxidants?
Raspberries
Scientists have discovered that berries have some of the highest antioxidant levels of any fresh fruits. Raspberries, for example, contain an especially high level of antioxidants--three times more than kiwis and 10 times more than tomatoes

Trev, Kent Southeast UK

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True or False: Health problems such as obesity, diabetes, hypertension and depression are UNRELATED to the amount and quality of a person's sleep.
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. For more details and information about insomnia and sleep problems, visit SparkPeople's Insomnia Health Condition Center.



Trev, Kent Southeast UK

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4/6/16 4:40 A

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What does 'isometric' mean?
Same length
Isometric means "same length." This is a high-intensity contraction of the muscle with no change in the length of the muscle. In other words, your muscles are working hard but the muscle itself remains static. Isometric exercises are good for variety and some strength maintenance, but they don’t challenge your body enough to build much strength


Trev, Kent Southeast UK

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Which of the following vitamins is water-soluble?
Vitamin B-12
Water-soluble vitamins dissolve in water. They include the B-complex vitamins and vitamin C. They are carried in your bloodstream and are not stored in the body in significant amounts. Your body uses the amount that is needed, and then the extra is excreted in the urine. Since your body does not store water-soluble vitamins, regular intake is necessary. Water-soluble vitamins are also destroyed more easily during food storage, processing and preparation.


Trev, Kent Southeast UK

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4/6/16 4:39 A

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True or False: Bed rest is the best treatment for back pain.
False
Bed rest is not a good treatment for back pain. When you are in bed for extended periods of time, you can lose muscle strength which is actually bad for your back. Bed rest should not be used for more than two days if you can help it. Want to relieve back pain easily? Just get moving! Normal daily activity can actually help relieve back pain in most cases. Remember to always consult with your doctor to find out which options are best for you. Learn more about back pain by watching this short video.




Trev, Kent Southeast UK

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4/5/16 5:31 A

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

Insoluble fiber is often called roughage or bulk because it keeps the digestive system running smoothly. This helps with constipation, hemorrhoids, and other digestive problems. It may help to prevent some types of cancer.


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he blood pressure-lowering benefits of exercise can be observed how soon after starting a workout program?
Within hours
According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout! This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program.


Trev, Kent Southeast UK

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4/5/16 5:30 A

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Which of the following "menu words" signals the lighest menu item
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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4/4/16 5:12 A

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True or False: Aerobic exercise decreases HDL cholesterol.
False
HDL cholesterol is the "good" cholesterol. Aerobic exercise increases HDL (good) cholesterol and decreases LDL (bad) cholesterol

Trev, Kent Southeast UK

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4/4/16 5:11 A

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True or False: Caffeine is found to improve performance in short-duration, high-intensity physical activity.
False
Low to moderate doses of caffeine (200-300 mg) have been shown to improve athletic performance in well-trained athletes, especially in endurance events like running. However, in sports that require short bursts of movement like weight lifting or sprints, caffeine is less effective.



Trev, Kent Southeast UK

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4/4/16 5:11 A

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True or False: Eating soup before your meal can help you consume fewer total calories during your meal.
True

Soup may curb your appetite. Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!


Trev, Kent Southeast UK

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4/3/16 4:34 A

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True or False: Dietary fiber, starches, and sugars are all digested in the same way
False
Although it is considered a carbohydrate, dietary fiber is not digested the same way the other two types of carbohydrates (starches and sugars) are. While starches and sugars are broken down into glucose (blood sugar), fiber isn't treated the same way. The fiber you eat passes through the body undigested and helps add bulk to your stool (among other benefits).



Trev, Kent Southeast UK

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4/3/16 4:33 A

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Vegans need to take supplemental vitamin B-12.
True
Vegans, also known as strict vegetarians, omit all meat and animal products (eggs, dairy, etc.) from their diets. Because vitamin B-12 only occurs naturally in animal foods like meat, dairy and eggs, vegans must supplement their B-12 intake with pill supplements or foods that have been fortified with vitamin B-12.



Trev, Kent Southeast UK

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4/3/16 4:33 A

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Which types of nutrients provide energy for the body?
A, B, and C only
Only carbohydrates, fats and proteins provide energy, in the form of calories, to the body.




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4/2/16 5:15 A

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How high should you elevate your heart rate during an aerobic (cardio) workout?
Between 60% and 85%
The recommended heart rate range for aerobic exercise is 60-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. This range is ideal for the general health benefits that come with exercise, and for weight loss. You can use your THR, the "Talk Test" or Perceived Exertion to make sure you're working out in a good intensity level (not too easy, not too hard). For more information on measuring your exercising intensity using the methods above, read our Reference Guide to Exercise Intensity.


Trev, Kent Southeast UK

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4/2/16 5:14 A

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How much dietary cholesterol should you consume from foods each day?
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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4/2/16 5:14 A

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True or False: If you smoke, you should check with your doctor before starting a new fitness program.
True
A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program. You can get one here.


Trev, Kent Southeast UK

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4/1/16 5:57 A

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Which of the following nutrients should you LIMIT if you want to improve your cholesterol levels?
A, B, and C only
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.



Trev, Kent Southeast UK

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4/1/16 5:56 A

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What BMI (body mass index) range is considered healthy?
18.5-24.9
A BMI between 18.5 and 24.9 is considered healthy. Calculate your BMI using SparkPeople's online calculator.



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With each step you take, how much force do your knees and hips experience?
2-4 times your body weight
Every time you take a step, the force on your knees and hips equals two to three times your body weight! Climbing down steps will increase the pressure on your knees and hips by six-fold—that's 900 pounds of pressure for a person who weights just 150 pounds. Your risk of developing osteoarthritis generally increases with the amount of weight that your joints have to bear. Once osteoarthritis has developed, being overweight exacerbates the condition. Your SparkDiet can help you lose the extra pound



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3/31/16 4:17 A

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True or False: If you don't have allergies by the time you're 30, you won't develop them later in life.
False
Because repeated exposure to substances can prompt an allergic reaction, you are more likely to develop allergies as you get older.


Trev, Kent Southeast UK

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True or False: Untreated depression can lead to a weakened immune system.
True
Left untreated, depression can last for weeks, months or even years and increase the risk of other health problems and even death. Untreated depression can lead to a weakened immune system, resulting in more and longer-lasting illnesses.



Trev, Kent Southeast UK

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3/31/16 4:17 A

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What percentage of lung capacity does the average person use while at rest?
15%
Few people use their lungs to their full capacity. It has been reported that at rest, people use just 10%-15% of their actual lung capacity, usually a result of quick, shallow breaths that make the chest rise and fall.


Trev, Kent Southeast UK

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3/30/16 4:58 A

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If one or both of your parents had high blood pressure, your risk of developing it...
Doubles
Family history is a risk factor for high blood pressure. Your risk doubles if one or both of your parents had hypertension.



Trev, Kent Southeast UK

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


Trev, Kent Southeast UK

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True or False: You can develop osteoarthritis by being physically inactive or physically overactive.
True
You are more likely to develop osteoarthritis if you are physically inactive or physically overactive. A lack of exercise weakens muscles and bones, decreasing flexibility and support at the joints, which eventually leads to pain and stiffness. At the same time, over-exercising can also be harmful to the joints. Stick with moderate exercise to strengthen the joints, decrease pain and improve range of motion. Read Managing Arthritis with Exercise to get started.



Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
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3/29/16 4:39 A

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True or False: If you're not active or exercising after eating a meal or snack, the food you eat will turn into body fat.
False (this question did make me laugh)
Your body is constantly burning calories to perform physiological functions that keep your body alive and healthy (digestion, respiration, brain activity, etc.), so your body needs fuel from food and uses it all day long, even if you're not physically active. This is called your Resting Metabolic Rate, and it "runs" even when you're asleep.


Trev, Kent Southeast UK

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True or False: Electronic bathroom scales that measure body fat are 100% accurate.
False
Special scales that use bioelectrical impedance (weak electrical signals) can estimate your body fat percentage. These scales can have a large margin of error (around 10% or more according to some studies). Plus, digital scales only measure fat levels in the lower body (the signal travels up one leg and down the other), so they don't provide a full picture of the fat level of your entire body.


Trev, Kent Southeast UK

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3/29/16 4:38 A

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How many calories does a single gram of fat provide?
9 calories
One gram of fat contains 9 calories



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