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5/27/17 2:32 A

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In Tabata training, what percentage of your maximum heart rate should you shoot for to reap the most physical benefits?
75% emoticon
While you don't have to have a heart rate monitor to do a Tabata-training workout, it certainly can come in handy. "Maximum effort" is by definition about 90%-95% of your maximum heart rate (calculate your max heart rate here), but working out this hard is generally reserved for only advanced exercisers and athletes. For Tabata training workouts, aim for 75% or more of your maximum heart rate to reap the most benefit.

 
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5/27/17 2:30 A

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BMI estimates your body fat percentage.
False emoticon
BMI is a quick and easy way to determine if your weight is appropriate for your height. It is NOT an estimate of body fat percentage. It's just a general measure (and isn't always accurate for everyone).

 
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5/27/17 2:25 A

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Beans, peas, lentils and oats are good sources of which kind of fiber?
Soluble Fiber emoticon
Soluble fiber is found in beans, peas, lentils, oats, and barley. Some fruits and vegetables also have soluble fiber, such as apples, carrots, plums and squash. 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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5/27/17 12:35 A

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

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What does the 'glycemic index' rank?
Carbohydrate-containing foods


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How many calories per gram does alcohol contain?
7 calories per gram


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5/26/17 10:05 P

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Eggs can absorb flavors and smells from your fridge.
True emoticon
Eggshells have more than 17,000 pores. Keeping them in open air in the fridge next to last night’s salmon may yield a fishy-tasting omelet the next morning. Storing your eggs in the carton can help keep them fresh and tasty. It’s safest to keep eggs on the middle or bottom shelf of the fridge, not in the door, where temperatures often rise above the recommended 37 degrees Fahrenheit.

 
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5/26/17 10:02 P

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What would happen if you ate two peanut butter cookies instead of two (plain) sugar cookies? emoticon
You'd consume fewer calories
Peanut butter may be notorious for its high fat content, but traditional peanut butter cookies are usually lower in calories than most other choices.
Sugar cookies: 170 calories, 9 grams fat
Peanut butter cookies: 121 calories, 7 grams fat

 
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5/26/17 9:59 P

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Can food labels that list "0" trans fats actual contain some trans fats?
Yes emoticon
Any food that lists "hydrogenated oil" on the ingredients list does contain trans fats, even if the label says zero. A labeling loophole allows any food that contains fewer than 0.5 grams of trans fat per serving to list "0" grams of trans fat on the label, so always check the ingredients list!

 
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5/26/17 3:31 A

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By skipping 4 oz. of sweet potato casserole and choosing 1/2 cup of baked sweet potato instead, how many calories will you save?
154


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True or False: Fish that live in warm, sunny waters contain more Omega-3's
False


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Which of the following is responsible for the sweetness in some candies?
Corn syrup


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5/25/17 3:31 A

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Snoring can be a symptom of sleep apnea.
True emoticon
Although snoring may be harmless for most people, it can be a symptom of a sleep apnea (especially if it is accompanied by severe daytime sleepiness). Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. Snoring on a frequent or regular basis has also been directly associated with high blood pressure.

 
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5/25/17 3:29 A

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Which Girl Scout cookie gives you the most cookies for your calories?
Shortbread emoticon


 
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5/25/17 3:28 A

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Strength training helps reduce the risk of diabetes.
True emoticon
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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Eggs contain all of the following vitamins EXCEPT:
Vitamin C


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Which Girl Scout cookie gives you the most cookies for your calories?
Shortbread emoticon

 
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What is the leading cause of death in the United States?
Heart disease


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5/25/17 3:27 A

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Which of the following is NOT a symptom of seasonal allergies?
Body aches


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Strength training helps reduce the risk of diabetes.
True emoticon
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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5/24/17 3:56 A

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Which food naturally contains vitamin D?
Fish

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5/24/17 3:56 A

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How much calcium do adults between the ages of 19 and 50 need each day?
1,000 mg


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5/24/17 3:56 A

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The US Department of Agriculture estimates that Americans eat what percentage of their meals away from home.
29%


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5/24/17 2:05 A

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All of the following statements about perimenopause are true EXCEPT which one?
A woman is usually infertile during this time emoticon
Perimenopause occurs before menopause and lasts about three to five years. Although a woman can experience many different menopausal symptoms during this time, that doesn’t necessarily mean she is infertile. Every woman is considered "fertile" until she has experienced a year or more of absent periods, and confirmed this with her doctor.

 
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5/24/17 2:00 A

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It's important to maintain a regular sleep and wake schedule each day, including weekends.
True emoticon
Your sleep-wake cycle is regulated by a "circadian clock" in your brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake time, even on the weekends when there is the temptation to sleep in.

 
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Bed rest is the best treatment for back pain.
False emoticon
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

 
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5/23/17 4:09 A

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True or False: Stretching can cause injury.
True


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5/23/17 4:08 A

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Combining frozen fruit and sugar will give you what frozen dessert?
Sorbet

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


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5/23/17 2:39 A

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How many different nutrients does your body need each day?
45 emoticon
Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten.


 
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5/23/17 2:36 A

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What is the most accurate method of measuring body fat percentage?
Underwater Weighing emoticon
Hydrostatic (underwater) weighing immerses a person in a large tank of water to calculate their body composition. Hydrostatic weighing is currently considered the "Gold Standard" of body composition analysis. It is the most accurate way to measure one’s body fat.

 
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5/23/17 2:32 A

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

 
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5/22/17 4:56 A

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Which of the following foods contain cholesterol?
A, B, C, D and E only emoticon
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. In moderate amounts, it is essential to good health.

 
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True or False: Osteoarthritis most often affects the wrists and elbows.
False

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For optimum health, adults should consume fewer than ___ mg of cholesterol each day.
300


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5/22/17 4:07 A

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True or False: Caffeine has been found to aid significantly in weight loss.
False


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You can "cheat" on the amount of sleep you get.
False emoticon
Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don’t 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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5/21/17 7:17 A

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Which of the following supplements can help prevent colds and the flu?
None of the above emoticon
Although each of these substances have been linked to cold prevention in some studies, but the jury's still out on the best role for herbal and vitamin supplements. According to respected organizations (such as the National Institutes of Health and the National Lung Association), there is no conclusive evidence that supports the notion that taking large doses of vitamin C, zinc, or Echinacea will prevent colds. However, these nutrients may reduce the severity or duration of some symptoms. Always talk to your doctor before taking any supplements.

 
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5/21/17 7:14 A

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Fresh juice is a good source of fiber.
False emoticon
Drinking the juice of fruits and vegetables means consuming their water and much of their vitamin and mineral content; however, the pulp, or fiber, which also has many health benefits, is removed.

 
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Compared to regular ice cream, gelato has...
Less Air emoticon
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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Which types of nutrients provide energy for the body?
A, B, and C only

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


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How many calories does a single gram of alcohol contain?
7 calories

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5/20/17 3:30 A

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Your resting heart rate is a good indicator of what?
Your fitness level

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A potassium deficiency can lead to..
High blood pressure

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5/20/17 3:29 A

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True or False: Appetite and hunger are one in the same.
False


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5/20/17 2:37 A

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Caffeine is found to improve performance in short-duration, high-intensity physical activity.
False emoticon
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.

Edited by: SUNSET09 at: 5/20/2017 (02:40)
 
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How many of the calories in a healthy diet should come from carbohydrates, according to reputable nutrition experts?
-45-65% emoticon
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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If left uncontrolled, diabetes can lead to:
All of the above emoticon
Diabetes is a disease that can be prevented in most cases and treated successfully in the rest. But improper management of this disease can cause serious complications in many different areas of the body. If you have diabetes or are at risk for developing it, here is a head-to-toe list of its potential complications, and suggestions to prevent them from happening to you.

 
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Exercising will prevent cellulite.
False emoticon
Even the most hard-core female athletes can have cellulite because of the nature of her fibrous connective tissue. Exercise will reduce the overall amount of fat you have overall, thereby minimizing the amount of cellulite you have. Tone, firm muscles will also make the cellulite you do have less noticeable.

 
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True or False: Brown eggs and white eggs have the same nutritional value.
True


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True or False: "Natural" is synonymous with "organic" when it comes to food.
False


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True or False: Only overweight people have cellulite.
False


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People who eat chocolate live longer than people who abstain from it.
True emoticon
Researchers at Harvard University believe chocolate may help people live longer! A study tracking older men found that those who ate chocolate lived almost a year longer than those who didn't.

 
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Cold and flu season is in full swing! To stop germs from spreading, how long should you wash your hands at each session?
20 seconds emoticon
The number one way to defend yourself during cold and flu season is to wash your hands, including under the nails and in between fingers for at least 20 seconds with warm, soapy water—and to do so frequently.


 
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With each step you take, how much force do your knees and hips experience?
2-3 times your body weight emoticon
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.

 
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How many calories are equal to one pound of body fat?
3500

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How much water should you drink during a workout?
8 ounces every 15-20 minutes


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True or False: Regularly walking about 10,000 steps per day can help lower blood pressure.
True


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5/18/17 1:45 A

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Although menopause usually does not require extra medical care, a woman should see her doctor if:
All of the above emoticon
All of these abnormal changes in menstruation could indicate a problem, so check with your doctor.

 
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How many types of carbohydrates are there?
3 emoticon
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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When is the best time to stretch?
After you workout emoticon
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!

 
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True or False: When participating in regular exercise, you should always take 1-2 rest days per week to repair your muscles
True

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True or False: Wearing a heart rate monitor is the best way a person with high blood pressure can measure their exercise intensity.
False


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Which conventionally grown fruit tends to be HIGHEST in pesticide residue?
Strawberries (a double answer)


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Which of the following statements about alcohol's effects on blood sugar is correct?
Alcohol can both raise and lower blood sugar


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One tablespoon of coconut oil contains
12 grams of saturated fat emoticon
For a SparkPeople member following a diet of 1,200-1,550 calories per day, their upper limit of saturated fat is 17 grams daily. A single tablespoon of coconut oil contains about 12 grams of saturated fat (and 117 calories).

 
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Americans eat more ice cream per year than any other country.
False emoticon
The average American licks her way through almost 5 gallons of the ice cream each year, according to the Canadian Dairy Info Centre, but New Zealanders, at 6 gallons a year, eat more!

 
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Skipping the cool down at the end of your workout can lead to dizziness and/or faintness.
True emoticon
The purpose of the cool down is to slowly decrease the heart rate and the overall metabolism previously elevated during exercise. When exercise ends abruptly, your blood pressure drops and can cause dizziness or fainting. A proper cool-down prevents the sudden pooling of blood (collection of blood in one place) and re-circulates the blood back to the heart, skeletal muscles and brain. This 10-15 minute phase of your workout helps prevent muscle stiffness or soreness.

 
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Beans, peas, lentils and oats are good sources of which kind of fiber?
Soluble fiber



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Rewarding yourself for completing certain goals each week is an example of:
an incentive system


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


Trev, Medway Towns, Kent Southeast UK

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5/16/17 3:11 A

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Which type of fat is solid at room temperature?
Saturated Fat emoticon
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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What kind of resistance do dumbbells provide?
Fixed resistance emoticon
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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