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5/26/16 5:20 A

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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.

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5/26/16 5:16 A

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Obesity may prevent the immune system from functioning properly.

True emoticon

Research performed by scientists at the University of North Carolina at Chapel Hill School of Medicine has shown that obesity prevents the immune system from functioning properly, increasing its vulnerability to infection. In the study, obese mice were 50 percent less capable of killing the flu virus, compared to lean mice. The researchers believe that the same holds true in humans.

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5/26/16 5:14 A

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It's normal for people to become depressed as they get older.

False emoticon

Depression is not a natural part of aging. While you may think that the risk of developing depression increases with age, that's not always the case. In fact, studies show that the elderly are more likely to be happy and content with their lives than their younger counterparts. Depression can occur at any age (even in children), but it is most common in people between the ages of 24 and 44.

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5/26/16 4:18 A

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Which of the following contributes to good heart health?
All of the above


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5/26/16 4:18 A

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What are the 4 fat-soluble vitamins?
Vitamins A, D, E and K
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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5/26/16 4:18 A

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Garlic is a good source of:
Vitamin C, selenium, and magnesium
Garlic has been shown to moderately reduce cholesterol, and its sulfur compounds have been shown to reduce blood pressure. It's also low in calories (4 calories per clove) and high in vitamin C, selenium and magnesium.



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5/26/16 3:28 A

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BMI is the most accurate way to determine a person's degree of obesity.

False emoticon

BMI is a quick and easy way to determine if your weight is appropriate for your height. It's just a general measure (and isnít always accurate for everyone).

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5/25/16 4:15 A

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Vitamins A, D, E, and K are:
Fat-soluble vitamins
Vitamins A, D, E, and K are fat-soluble, meaning that dietary fat must be available for your body to absorb those nutrients. So if you're eating raspberries, spinach and carrots, great! However, to get the most out of foods rich in these fat-soluble vitamins, eat a little heart-healthy fat at the same time.



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5/25/16 4:15 A

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True or False: Pollen counts are HIGHEST between 10 a.m. and 3 p.m.
False
Pollen counts are highest between 5 a.m. and 10 a.m. If you have allergies to pollen, you should avoid going outdoors during this time frame.



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5/25/16 4:15 A

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True or False: Too much iron can be toxic.
True
Iron can build up to dangerously high levels in the body, especially in people with the genetic problem called hemochromatosis. Over supplementation of iron can also occur. This is especially dangerous in children who may take adult vitamin/mineral supplements. Immediate medical attention should be obtained. The Tolerable Upper Intake Level is 45 milligrams daily for both adult males and females.



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5/25/16 1:25 A

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How many minutes of sunlight are generally needed per day to stimulate the body's vitamin D production?

15 minutes emoticon

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


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5/25/16 1:21 A

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Dietary fiber, starches, and sugars are all digested in the same way?

False emoticon

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).

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5/25/16 1:18 A

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Depression can occur when other areas of your life are going well.

True emoticon

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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5/24/16 2:07 A

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Frozen vegetables have fewer nutrients than fresh vegetables

False emoticon

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

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5/24/16 2:06 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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5/24/16 2:01 A

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The main fatty acid found in coconut oil is:

Lauric Acid emoticon

Caprylic acid and capric acid make up only 10%-15% of coconut oil. Coconut oilís main fatty acid is lauric acid.


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5/24/16 1:54 A

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True or False: It's best to start your strength-training workouts with exercises for larger muscles and then work on your smaller muscles.
True
If you work out the smaller muscles first, they'll be too tired to help out when you're lifting heavier weights to train your larger muscles. So do the "heavy lifting" first, and finish off with the smaller muscles.



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5/24/16 1:54 A

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Wheat bran, whole grains, fruits and vegetables are good sources of which type of fiber?
Insoluble fiber
Insoluble fiber is found in foods like wheat bran, whole grains and all vegetables and fruits. It 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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5/24/16 1:53 A

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True or False: Vitamins contain calories.
False
Vitamins actually function primarily as catalysts, regulating chemical reactions within the body. They are also essential for the release of energy from food. But they do not provide calories or energy themselves.

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5/23/16 4:19 A

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How much scientific evidence is there to suggest that dairy aids in weight loss?
Weak Evidence


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5/23/16 4:19 A

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True or False: Exercising will prevent cellulite.
False



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5/23/16 4:19 A

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True or False: People can have type 2 diabetes and show no symptoms.
True Missed


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5/23/16 4:19 A

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Which of the following relaxation techniques will NOT help you get a better night's sleep?
Watching TV


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5/23/16 1:21 A

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Darker colored honey is...

Richer in antioxidants emoticon

Generally, the highest levels of antioxidants come from the darkest colored honey.

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5/23/16 1:19 A

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What is epigallocatechin gallate (EGCG)?

An antioxidant emoticon

Green tea contains an antioxidant known as epigallocatechin gallate (EGCG), which has been shown in lab studies to boost metabolism and fat burning.


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5/23/16 1:17 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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5/22/16 1:42 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 doesnít 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. Thatís enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

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5/22/16 1:41 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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5/22/16 1:39 A

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What is the "golden rule" for weight loss?

Calories out must exceed calories in. emoticon

"Calories in vs. calories out" is the golden rule for effective weight loss. To lose weight, a person must eat fewer calories than he or she burns

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5/21/16 4:03 A

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



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5/21/16 4:03 A

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How much water should you drink during a workout?
8 ounces every 15-20 minutes
During one hour of vigorous exercise, the average person loses one quart (32 ounces) of water through sweat! However, drinking water before and after exercise is just as important. Read more about Drinking Water During Workouts.


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5/21/16 4:03 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
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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5/21/16 1:41 A

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Electronic bathroom scales that measure body fat are 100% accurate.

False emoticon

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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5/21/16 1:41 A

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What does the 'glycemic index' rank?

Carbohydrate-containing foods emoticon

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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5/21/16 1:31 A

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Women need more folic acid than men do.

False emoticon

The recommended intake of folic acid for adult males and females is 400 micrograms daily.


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5/20/16 3:04 A

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Sunscreen blocks your body's ability to make vitamin D when exposed to sunlight.

True emoticon

Vitamin D is known as the "sunshine vitamin" because it is made in your skin when the ultraviolet light hits your skin. However, sunscreen can inhibit the body's ability to make vitamin D. If you eat a balanced diet and get outside in the sunshine at least 1.5 to 2 hours a week, you should be getting all the vitamin D you need.

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5/20/16 3:01 A

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Which nutrient is known as the sunshine vitamin?

Vitamin D emoticon

Vitamin D is known as the "sunshine vitamin" because it is made in your skin when the ultraviolet light hits your skin. If you eat a balanced diet and get outside in the sunshine at least 1 Ĺ to 2 hours a week, you should be getting all the vitamin D you need.

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5/20/16 3:00 A

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

Body aches emoticon

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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5/19/16 10:07 P

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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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5/19/16 10:06 P

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True or False: Antibiotics can treat a cold or the flu.
False
When you come down with a cold or the flu, the last thing you should do is take an antibiotic. Most antibiotics only work against infections caused by bacteria, so they won't work against illnesses (like the cold or the flu) that are caused by viruses. Currently, no licensed antibiotics exist for fighting the common cold. Some prescription antibiotics (known as antiviral medications) are available and effective against the flu, but only if they're taken very early in the illness.


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5/19/16 10:06 P

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When exercising with high blood pressure, what is the best advice to follow?
All of the above
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. For more detail and safety precautions, read Exercising with High Blood Pressure before you get started.


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5/19/16 4:22 A

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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
Alcohol can interfere with your blood glucose control, both raising and lowering blood sugar. Once in your system, alcohol initially lowers blood sugar, which can lead to hypoglycemia (low blood sugar). Some alcoholic beverages can raise your blood sugar because of their high carbohydrate content. To prevent your blood sugar from going too high, avoid sweet wines, liqueurs, and sweetened drinks like daiquiris, margaritas, pina coladas, etc. and choose lower-carb drinks





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True or False: The majority of the fat found in an egg is saturated fat.
False
Approximately 64% of the 5 to 6 grams of fat in one large egg is unsaturated fat. Most of this fat is found in the yolk, leaving the egg white virtually fat free. Just one whole egg will give you almost 1 gram of heart-healthy linoleic acid.



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According to the glycemic index, people should eat more foods that have...
A low glycemic index
One system for classifying carbohydrates is the glycemic index. The glycemic index ranks foods on how they affect blood sugar level by measuring how much the blood sugar increases after one eats. For example, white bread is digested quickly into glucose, causing blood sugar to spike quickly. Therefore white bread has a high glycemic index number. In contrast, brown rice is digested more slowly, causing a lower, more gentle change in blood sugar. It therefore has a lower glycemic index number.


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5/19/16 2:37 A

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If your friend becomes obese, your chance of becoming obese, too, increases by how much?

57% emoticon

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

Edited by: SUNSET09 at: 5/19/2016 (02:38)
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A thiamin (vitamin B-1) deficiency can lead to

Beriberi emoticon

In the United States, a deficiency of thiamin is rare because refined grains are enriched with this nutrient. Before refined grain products were enriched, a thiamin deficiency could result in a disease called beriberi. Signs of beriberi include loss of appetite, constipation, muscle weakness, pain or tingling in the arms and legs, swelling of the feet, mental depression, memory problems, shortness of breath, and fast heartbeat. Thiamin deficiency does occur in alcoholics because of impaired absorption.


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The same two bacteria cultures are used to make all yogurts.

True emoticon

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

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5/18/16 4:13 A

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Which types of nutrients provide energy for the body?

A, B and C only emoticon

Only carbohydrates, fats and proteins provide energy, in the form of calories, to the body

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Osteoarthritis most often affects the wrists and elbows.

False emoticon

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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The U.S. imports more cocoa beans than any other country.

False emoticon

The Netherlands is the top importer of cocoa beans, importing about 20% of the world's cocoa per year

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True or False: Depression can be life-threatening.
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 the following:
- A weakened immune system, resulting in more and longer-lasting illnesses
- Insomnia, which leads to fatigue, reduced mental clarity, and trouble concentrating
- A higher risk of death in the event of a heart attack or stroke
- Alcohol and drug use, abuse, and dependence
- Suicidal thoughts and/or attempts


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True or False: Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too.
True
Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too. Researcher Brian Wansink (author of "Mindless Eating") found that we mirror (to a point) the amount that our company consumes. We consciously and/or unconsciously follow the "consumption norm" of those we dine with by emulating how much they eat in order to achieve acceptance. Dr. Wansink's studies reflected this behavior, and it's important to be aware and attempt to make a conscious decision about how much you eat when eating among others.


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Which burger is lower in fat?
Wendy's Jr. Hamburger
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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5/17/16 5:55 A

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

An incentive program emoticon

Because the inherent benefits of nutritious eating and exercise arenít always noticeable to the naked eye, it helps to program in external incentives for acting in healthy ways. Hold off on seeing that blockbuster movie, buying that new song for your iPod or having that fancy dinner out: You can use those favorite items and activities as incentives for working on your wellness throughout the week. That is why reward systems work so well when creating health, fitness or weight-loss goals


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5/17/16 5:51 A

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What is Acai?

A berry from Brazil emoticon

Acai (pronounced ah-sigh-EE) is a berry from Brazil that's been widely touted in the United States for its health-enhancing powers. In addition to removing toxins and increasing energy, the alleged benefits include burning fat, reducing food cravings, and boosting metabolism. Typically the berry is sold in the form of juice (for as much as $40 a bottle), capsules, or powder. What supposedly makes acai berries so beneficial is their high levels of antioxidants, which help fight harmful free radicals.

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5/17/16 5:46 A

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Potatoes, sweet potatoes and yams all come from the same plant family.

False emoticon

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

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Which of the following ground beef products tends to be the LEANEST?
Ground round
Ground beef products (in order of most to least fat): ground beef, ground chuck, ground round. Eye of round and roasts are leaner, while steaks and ribs have more fat.

Sounds like a witches brew


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What is the most accurate method of measuring body fat percentage?
Underwater weighing
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 oneís body fat.



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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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Very large doses of vitamin C can cause what problem?
Diarrhea
Vitamin C is water-soluble, so the body excretes any excess consumed. However, very large doses may cause kidney stones and diarrhea. The Tolerable Upper Intake Level is 2,000 milligrams for both adult males and females.


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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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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.


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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.

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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 emoticon

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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A person with a chronic condition should always get clearance from a doctor before starting an exercise program.

True emoticon

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.

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5/15/16 1:29 P

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By dieting alone (not exercising), how much of your weight loss could be muscle and lean tissue?
25%
According to a University of Michigan research study, at least 25% to 30% of weight lost by dieting alone is not fat at all, but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.


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Strength training builds stronger muscles, but what else does it help strengthen?
All of the above



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On average, how many minutes does it take for your stomach to signal to your brain that it's full?
20 minutes
It takes the stomach about 20 minutes to realize that it is full, which is why experts recommend that we eat slowly. Put your fork down between bites to avoid overeating.


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5/14/16 9:27 A

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emoticon for all the emoticon Trivia. emoticon

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True or False: For a muscle to get stronger, it has to get bigger.
False
The amount of force a muscle can generate depends not just on the size of the muscle fibers but also on the number of fibers that can be activated and used. Each time you challenge your muscles to do more than they usually do, they learn to use more of your existing muscle fibers. Muscle fibers won't start getting bigger until after you reach the point where you're activating most of them--and you can gain a lot of strength before you get to that point


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