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9/25/16 4:24 A

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What does the word 'aerobic' mean?
With oxygen'
he word "aerobic" means "with oxygen." Aerobic and cardiovascular exercises usually refer to the same thing, but the words themselves do not have the same meaning.


Trev, Medway Towns, Kent Southeast UK

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9/25/16 4:24 A

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True or False: Only overweight people have cellulite.
False
Thin people, fit individuals, and even those who are at a healthy weight (and healthy body fat percentage) can have cellulite, just as some unfit and overweight people may not have it. Most women will have cellulite to some degree. Whether or not you develop cellulite depends on factors like genetics, gender and hormonal levels.


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9/25/16 4:24 A

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Which of the following vegetables is in season during the winter?
Answers 2 and 4
Kale and leeks are both in season during the winter. Porcini mushrooms and zucchini are in season during the summer.



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9/25/16 2:17 A

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Research shows that both green AND black teas contain heart-protecting antioxidants.
True emoticon

According to a 1999 study of tea by the American Health Foundation, both green and black teas contain antioxidants that can help to decrease the risk of heart disease by lowering cholesterol.

 
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9/25/16 2:14 A

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Choosing white turkey meat instead of dark will save you how many fat grams per 4-oz. serving?
4 grams emoticon

Four ounces of dark turkey meat without skin contains a reasonable 183 calories and 5 grams fat. Skinless turkey breast is leaner at 153 calories and 1 gram of fat per serving.


 
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9/25/16 2:11 A

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Chronic stress can literally make you sick.
True emoticon

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 to the curb!


 
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9/24/16 6:26 A

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If people only ate healthful foods like fruits and vegetables they would never gain weight.
False emoticon

Even healthful foods can result in weight gain. Although better for you than processed foods in numerous ways, too much of anything--even fruits and vegetables--can result in weight gain. It's all about calories in vs. calories out. That said, the calories you eat should come from the healthiest, most nutritious sources possible.

 
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9/24/16 6:24 A

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What percentage of a cucumber is made of water?
96% emoticon

Made up of 96% water, cucumber is your best friend in hot weather! At 8 measly calories per serving, it's also a great source of fiber and vitamin K, and may help reduce inflammation in the body.

 
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9/24/16 6:18 A

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Eating soup before your meal can help you consume fewer total calories during your meal.
True emoticon

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!

 
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9/24/16 4:41 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 day
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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9/24/16 4:40 A

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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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9/24/16 4:40 A

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For best results, how long should you hold a stretch?
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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9/23/16 4:37 A

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True or False: Catching up on sleep can trigger migraines.
True
Lounging in bed until well after the sun rises—especially if you usually get up early—may help you catch up on some much needed sleep. However, alternating high-stress days with stress-free "veg" sessions can trigger changes in the amount of stress hormones in your bloodstream. As these hormone levels change, your blood vessels constrict (narrow) and dilate (widen), which can trigger a headache—especially if the shift is sudden.


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9/23/16 4:37 A

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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
Recovery is the time your body uses to adapt to the stresses you've put on it, as well as repair tissues that were damaged during your workouts. If you avoid rest days and don't give your muscles and joints a chance to recover, you'll continue to break the body down instead of making it stronger. A good rule of thumb is to allow for 1-2 rest days per week. This doesn't mean you have to sit on the couch all day and do nothing. It's OK to do some light activity, like go for a walk or do an easy yoga session. But your activity shouldn't be intense or challenging. Your body needs the time to rest and repair


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9/23/16 4:37 A

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Combining frozen fruit and sugar will give you what frozen dessert?
Sorbet
Sorbet is usually fruit and sugar that has been frozen. Sherbet has a fruit juice base but often contains some milk, egg whites or gelatin to thicken and richen it. It's a creamy version of sorbet

Trev, Medway Towns, Kent Southeast UK

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True or False: Catching up on sleep can trigger migraines.
True
Lounging in bed until well after the sun rises—especially if you usually get up early—may help you catch up on some much needed sleep. However, alternating high-stress days with stress-free "veg" sessions can trigger changes in the amount of stress hormones in your bloodstream. As these hormone levels change, your blood vessels constrict (narrow) and dilate (widen), which can trigger a headache—especially if the shift is sudden.

Trev, Medway Towns, Kent Southeast UK

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9/23/16 2:42 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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9/23/16 2:26 A

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Increased thirst and urination, coupled with fatigue and weight loss could be symptoms of what condition?
Type 2 diabetes emoticon

Some people with type 2 diabetes won't show any symptoms. But for others, symptoms appear gradually. Common symptoms include increased thirst, increased urination, weight loss, blurred vision and fatigue. Other signs include frequent infections and slow-healing wounds.

 
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9/23/16 2:23 A

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Which burger is lower in fat?
Wendy's Jr. Hamburger emoticon

Wendy's Jr. Hamburger makes a smart choice. Enjoy this burger for 280 calories and 9 grams of fat (3.5 grams saturated fat) and both your taste buds and your waistline will be happy. Hardee's Slammer is a bit lower in calories (240), but higher in fat (12 grams) and saturated fat (5 grams), which you should try to avoid if you're watching your cholesterol levels. Both of these are the lowest-cal burger options at their respective locations. If you want cheese, factor in about 40 more calories, and always say no to the high-fat special sauces and mayo.

 
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9/22/16 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.



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9/22/16 4:16 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!


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9/22/16 4:16 A

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True or False: Exercising regularly can increase the size of the hippocampus region of the brain.
True
A study published in Proceedings of the National Academy of Sciences found that regular sweat sessions can increase the size of a region of the brain called the hippocampus--a part of the brain that begins to decline around age 30 in most adults. The hippocampus is tucked deep in the brain and plays an important role in learning and memory. According to researchers, a larger hippocampus is associated with better performance on spatial reasoning and other cognitive tasks.

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9/22/16 3:39 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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9/22/16 3:35 A

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

A 2001 study published in Medicine & Science in Sports and Exercise found that sedentary women with high blood pressure reduced their systolic blood pressure and body mass by walking 9,700 steps per day at a self-selected pace for 24 weeks.

 
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9/22/16 3:10 A

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

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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9/21/16 4:30 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
All of these abnormal changes in menstruation could indicate a problem, so check with your doctor.



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9/21/16 4:30 A

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What is systolic blood pressure?
Both A and 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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9/21/16 4:29 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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9/21/16 3:10 A

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What percentage of lung capacity does the average person use while at rest?
15% emoticon

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.

 
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How many cups of popcorn does a large tub from a movie theatre usually contain?
20 cups emoticon

On average, a large popcorn (which contains 20 cups) boasts a mind-boggling 100 grams of fat-the equivalent of more than six fast food hamburgers. With about 1,300 calories, that large popcorn packs almost a full day's supply of calories for the average dieter.

 
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9/21/16 2:52 A

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Which of the following foods contain fiber?
F, G and H only emoticon

Fiber is ONLY found in plant-based foods. Animal products do not contain any fiber

 
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9/20/16 6:01 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.


Edited by: SUNSET09 at: 9/20/2016 (06:06)
 
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9/20/16 5:56 A

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After age 60, people who don't strength train lose how many pounds of muscle per year (on average)?
1 pound emoticon

Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost

 
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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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9/19/16 11:11 P

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True or False: You should exercise in the 'fat burning zone' (low intensity, long duration) to lose the most weight.
False
The "fat burning zone" business is very misleading. It’s true that low intensity exercise uses more fat as fuel and that moderate intensity exercise (that you can maintain for 20 minutes or more) burns both fat and glucose. But, you're better off exercising in the aerobic zone as much as you can, because exercising at this higher intensity burns more total calories. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat. The relative percentage of fat burned has nothing to do with weight loss—it's the total amount calories burned that counts

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9/19/16 11:10 P

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Which of the following can help reduce the length and severity of colds and flu?
A, B, and C only
There is no cure for the common cold or flu. But vitamin-rich fruits and veggies (dark green, red and yellow ones) can boost your body's resistance. So can adequate rest and plenty of fluids—especially water, which moistens mucous membranes and helps them fight off intruding viruses. Taking hot baths can be relaxing and soothe those flu aches, but it's not a good idea when you have a fever. Wondering about whether or not you can exercise when you're sick? Click here to find out.



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True or False: Soybeans can contain more Omega-3's than certain types of fish.
True
One serving of cooked soybeans contains more omega-3s (in the form of ALA) than some coldwater fish. Tofu, which is made from soybeans, contains Omega-3's, too, but only about one-third as much as the whole cooked beans do.


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9/19/16 2:02 A

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Where does most of the fuel you burn during exercise come from?
Stored carbohydrates and fat emoticon

Most of the fuel you use during exercise doesn’t come from the food you've recently eaten! It actually comes from the carbohydrates (called "glycogen") and fat that's stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise

 
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9/19/16 1:59 A

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Minerals cannot be destroyed by light, water, or heat.

True emoticon emoticon emoticon

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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When exercising with high blood pressure, what is the best advice to follow?
All of the above emoticon

When you have high blood pressure, listening to your body is important. Always talk to your doctor first. Your top priority is to neutralize the threat of blood pressure before you push yourself toward more dramatic exercise goals. Frequency (number of exercise sessions per week) is more important than intensity.

 
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9/18/16 10:03 P

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Which of the following is responsible for the sweetness in some candies?
Corn syrup
Although all of these ingredients can be found in candy, corn syrup is the most common sweetening agent. Artificial flavors provide the flavor, but not the sweetness. Modified corn starch is a thickening agent, and yellow 5 is a food coloring.

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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.



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Bran is removed from wheat kernels to make white flour. What nutrients does this bran contain?
All of the above
Bran makes up the outer layers of the grain. It contains B-vitamins, trace minerals and dietary fiber. It’s removed when wheat flour is processed (refined and/or bleached) into white flour

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On average, potassium intake among American adults is...
Lower than recommendations
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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True or False: Some medications can affect your heart rate during exercise.
True
Some medications (such as beta-blockers) can affect your heart rate during exercise. An exerciser taking beta-blockers may be working at a high intensity but might never reach her target heart rate. Therefore, people on medications that affect heart rate should not measure workout intensity by counting their heart rate.


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Which chronic condition is mostly commonly called the 'silent killer' because it often presents with no symptoms?
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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9/18/16 2:42 A

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To lose body fat, it doesn’t matter what you eat as long as you stay within your calorie range
False emoticon

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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9/18/16 2:40 A

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What are the 4 fat-soluble vitamins?
Vitamins A, D, E, and K emoticon

Four vitamins are fat-soluble: A, D, E, and K. Fat-soluble vitamins dissolve in fat. To be carried in your bloodstream and throughout your body, they must be attached to body chemicals made of lipids or fat. Your body is able to store these fat-soluble vitamins in body fat. Getting a new supply each day is not essential. Harmful, toxic levels of the fat-soluble vitamins can occur when excess amounts are consumed on a regular basis, usually from supplements


 
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9/18/16 2:35 A

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GRAMS of sugar listed on a nutrition label is equal to 1 teaspoon of sugar.
4 emoticon

Next time you're reading a nutrition facts label, do this math to find out just how much added sugar that food really contains! Every 4 grams of "sugars" listed on a food label equals one teaspoon of sugar.

 
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9/17/16 7:25 A

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People with type 2 diabetes are dependent on insulin.

False emoticon

Type 2 diabetics are "non-insulin-dependent," whereas type 1 diabetics are "insulin-dependent."

 
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Appetite and hunger are one in the same

False emoticon

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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Soybeans can contain more Omega-3's than certain types of fish.

True emoticon

(One serving of cooked soybeans contains more omega-3s (in the form of ALA) than some coldwater fish. Tofu, which is made from soybeans, contains Omega-3's, too, but only about one-third as much as the whole cooked beans do.)


 
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True or False: The key to developing muscle strength is to create tension within a muscle.
True
The key to developing strength is creating tension within a muscle (or group of muscles). This is known as the tension principle. Tension is created by resistance. Resistance can come from weights (like dumbbells), specially-designed strength training machines, resistance bands, or the weight of your own body.



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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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In Tabata training, what percentage of your maximum heart rate should you shoot for to reap the most physical benefits?
75%
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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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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If your friend becomes obese, your chance of becoming obese, too, increases by how much?
57%
Research published in a July 2007 edition of the New England Journal of Medicine found that when one individual becomes obese, the chance that his or her friend will become obese increases by 57 percent--even if their friend lives far away, and especially if their friend is of the same sex--71 percent in that case.



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True or False: Snoring can be a symptom of sleep apnea
True
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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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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