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4/24/11 7:56 A

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FALSE = For best results, you should increase the amount of weight you lift every time you workout.

Explanation:
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.

### Fathin SN###
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4/20/11 12:45 A

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True = Exercising regularly can increase the size of the hippocampus region of the brain.

Explanation:
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.

### Fathin SN###
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4/17/11 8:30 A

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Inactive adults who don't strength train regularly can lose how many pounds of muscle mass per year?
= 1/2lbs

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

(rather lose 1/4lbs fat than 1/2lbs muscle!)

### Fathin SN###
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Lead of Jump Rope Challenge Team


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4/16/11 8:08 A

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

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

An individual who always does the same exercises will usually plateau sooner than someone who continually makes changes. If you donít feel comfortable doing a different workout each time you hit the gym, try to change your exercise routine at least every 6-8 weeks. (I changed mine every 3 weeks, I don't see myself to commit to one routine more than that, hehe)

### Fathin SN###
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4/13/11 12:13 A

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FALSE = True or False: If people only ate healthful foods like fruits and vegetables they would never gain weight.

Explanation:
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

### Fathin SN###
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4/11/11 1:04 A

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TRUE = Skipping the cool down at the end of your workout can lead to dizziness and/or faintness.

Explanation:
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. (I sometimes experience "the world spinning around and I'm not even drunk" when after a long, hard workout I didn't do proper cool down, sometimes even want to puke, haha)

### Fathin SN###
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4/9/11 12:29 A

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What type of rhythmic exercise uses large muscle groups continuously?
- Aerobic exercise & Cardiovascular exercise

Explanation:
Aerobic exercise goes by a few other names, including cardiovascular exercise, cardio, and cardiorespiratory exercise. The word aerobic means "with oxygen". Regular aerobic exercise, such as walking, jogging, running, dancing, skiing, rollerblading, cycling, swimming, aerobics classes (both land and water), rowing, stair climbing, and more, can strengthen your lungs and heart, improving your health and helping you maintain a healthy weight.

### Fathin SN###
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4/6/11 8:20 P

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TRUE = Your body needs an adequate amount of carbohydrates to be able to burn fat.

Explanation
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.
(So, don't forget to get your carbs intake!)

### Fathin SN###
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4/6/11 1:27 A

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TRUE = It's best to start your strength-training workouts with exercises for larger muscles and then work on your smaller muscles.

Explanation:
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.

### Fathin SN###
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4/4/11 12:57 A

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TRUE = Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too.

Explanation:
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.

(It always happens whenever I'm with my brother, maybe it's also because we try to compete to get the best food!)

### Fathin SN###
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4/1/11 12:13 A

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FALSE = Everything you eat after 7 p.m. is more likely to be stored as fat.

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.

### Fathin SN###
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3/28/11 9:49 P

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FALSE = People who skip breakfast tend to LOSE MORE weight than people who eat breakfast.

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.

(so, don't miss your breakfast, also means don't overslept, haha)

### Fathin SN###
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3/24/11 3:13 A

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

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

### Fathin SN###
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Lead of Jump Rope Challenge Team


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3/17/11 1:05 A

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For optimum health, you want your HDL cholesterol to be...
= High (greater than 60 mg/dL)

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 ( www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=703
) to learn about other important cholesterol numbers, like LDL and triglycerides.
(from SP Trivia)

### Fathin SN###
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3/16/11 10:37 A

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Find a combination of activities, intensity levels, and workout durations that you can stick with for the long haul while staying will fit and healthy.
(SP Quiz: Will You Win at the Numbers Game?)

### Fathin SN###
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3/16/11 12:57 A

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FALSE = Women should lift light weights for more repetitions to avoid bulking up.

While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Womenís testosterone levels are much lower than menís, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.

No matter how many repetitions you do, you should be lifting a challenging weight and feel muscle fatigue by the end of each set.

Learn how to: Add Strength Training For Lean Muscles
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=69


### Fathin SN###
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