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7/17/19 12:58 A

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The US Department of Agriculture estimates that Americans eat what percentage of their meals away from home.
29% emoticon
The US Department of Agriculture estimates that we eat 29% of our meals away from home. And the National Restaurant Association says that these meals take up 44% of our food budgets. This could grow to 53% in the next few years!



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Which food naturally contains vitamin D?
Fish emoticon
Vitamin D is found naturally in fish and fish-liver oils. However it is also found in vitamin D fortified milk.





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7/17/19 12:56 A

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High-impact exercises help reduce the risk of osteoporosis.
True emoticon
Because high-impact exercises put more stress on the joints and skeletal system, they actually help strengthen bones, reducing the risk of osteoporosis.



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7/15/19 12:36 P

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




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7/15/19 12:32 P

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If you feel any discomfort whatsoever during exercise, you should stop.
False emoticon
A certain amount of discomfort during exercise is normal and inevitable. After all, you are challenging your body to do more than it is accustomed to. But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you: Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm; feel dizzy or sick; break out in a cold sweat; have muscle cramps; feel sharp pain in your joints, feet, ankles, or bones; or notice that your heart starts racing or beating irregularly.



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7/15/19 12:26 P

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Heart disease is the result of a combination of uncontrollable and controllable risk factors.
True emoticon
Many people understand that there is a connection between poor diet, lack of exercise and the development of heart disease. But your risk of developing cardiovascular disease is the result of a combination of many risk factors. There are two main categories of risks that contribute to heart disease--those that you can't change (uncontrollable risks), and those that you can (controllable risks).



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7/15/19 12:03 A

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Which type of produce has the most vitamin C per serving?
Red bell peppers emoticon
One serving of red bell pepper delivers a whopping 190 mg of vitamin C! Broccoli contains 132 mg, kiwi boasts 137 mg, and oranges come in last with 83 mg. According to the National Institutes of Health, the daily recommended value for vitamin C is 90 mg for men and 75 mg for women, so one serving of red bell pepper will more than cover your needs.



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7/14/19 11:51 P

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Approximately how many varieties of tea are there?
3,000 emoticon
There are four basic types of tea: Black tea is produced by allowing tea leaves to completely ferment before heating. Oolong tea is only partially fermented. Green tea is produced by steaming freshly-picked leaves before heat-drying. And white tea is only withered and dried by steaming. There are over 3,000 varieties of tea, each with its own unique character and name--which comes from the district in which it was cultivated.



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7/14/19 11:43 P

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If you don't have allergies by the time you're 30, you won't develop them later in life.
False emoticon
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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7/14/19 1:01 A

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To become a better runner, you must run every day.
False emoticon
Running every day is not a good idea. Without proper rest and recovery, your muscles will not repair adequately and you will increase your risk of injury, which could sideline you for days, weeks or even years. It is during the rest and recovery phase that your body adapts to running. This does not mean you can't do other cross-training activities on your non-running days, however.



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7/14/19 1:01 A

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What type of aerobic exercise involves sustaining one exercise intensity for several minutes?
Continuous Training emoticon
Continuous training is the most common method of aerobic exercise. It involves sustaining one exercise intensity for several minutes 20-60 minutes (or more for long-distance training) at a time.



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7/14/19 1:00 A

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Breastfeeding longer than six months increases a child's risk of developing allergies.
False emoticon
Exclusively breastfeeding your baby for at least six months can greatly reduce her risk of developing food allergies later in life.



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7/12/19 6:28 P

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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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7/12/19 6:21 P

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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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7/12/19 6:14 P

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Rewarding yourself for completing certain goals each week is an example of:
An incentive system emoticon
Because the inherent benefits of nutritious eating and exercise aren’t 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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7/8/19 2:20 A

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



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7/8/19 2:14 A

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To build greater muscle strength, you should do ___ repetitions of each exercise
Both A & D emoticon
If your goal is to build strength and muscle size, then aim for fewer reps (such as 8-10). Because you are doing fewer reps, you will need a heavier weight to reach muscle exhaustion in each set, so that's where the phrase "heavy weight, low reps" come from.



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7/8/19 2:06 A

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Which of the following best characterizes the 'valsalva maneuver'?
A breathing issue emoticon
Many people have a tendency to hold their breath during strenuous activity like weight lifting--a big mistake. Known as the valsalva maneuver, this breathing issue, which involves exhaling forcibly without any air actually exiting the body, can limit oxygen delivery to the brain and cause dizziness, fainting, a spike in blood pressure and other complications.



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7/7/19 8:45 A

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On average, women in the United States experience menopause at what age?
51 emoticon
Most women in the United States go through menopause around the age of 51, although a small number will experience menopause as early as age 40 or in their late 50’s. Menopause rarely occurs after age 60. Menopause that is diagnosed before age 40 is considered to be abnormal or "premature menopause."



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7/7/19 8:34 A

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Depression can be life-threatening
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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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7/7/19 8:28 A

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The elderly are more likely to be depressed than any other age group.
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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7/6/19 11:03 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 ½ to 2 hours a week, you should be getting all the vitamin D you need.



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7/6/19 10:57 A

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Iron is only found in red meat.
False emoticon
The best sources of iron include liver and other organ meats, oysters, and black strap molasses. Good food sources include spinach, beans, and peas. Fair sources include lean meats, other shellfish, egg yolks, nuts, dried fruit, other green leafy vegetables, whole grains, poultry, and fish.



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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 isn’t always accurate for everyone.



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7/5/19 11:20 P

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Men need more vitamin K each day than women do.
True emoticon
The recommended daily vitamin-K intake for adult males is 120 micrograms; women need 90 micrograms daily.



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7/5/19 11:20 P

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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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7/5/19 11:19 P

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For the healthy adult, glucose is the preferred source of energy for the brain.
True emoticon
Glucose (typically made from carbohydrates) is necessary for the regulation of nerve tissue and is the preferred source of energy for the brain.



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6/30/19 7:25 P

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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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6/30/19 7:14 P

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Vitamin D and calcium work hand in hand to fight the osteoporosis often associated with aging. How much vitamin D do most adults need each day?
400-800 IU emoticon
Just a few minutes of sunlight a day can provide your body with ample amounts of vitamin D, but many of us spend most of our time indoors, especially during the winter months. A daily supplement providing 400-800 IU (international unites) of vitamin D can help to ensure you’re meeting your body’s needs.




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6/30/19 7:08 P

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What does the word 'aerobic' mean?
With oxygen emoticon
The 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.



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6/29/19 2:28 P

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Which of the following statements best describe the method for measuring your resting heart rate?
All of the above emoticon
To accurately measure your resting heart rate: Count your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse)--prior to getting out of bed in the morning. Count the number of beats, starting with zero, for one full minute. For accuracy, take your resting heart rate three mornings in a row and average the heart rates.



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6/29/19 2:26 P

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Minerals cannot be destroyed by light, water, or heat.
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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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6/29/19 1:22 P

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Which habit has NOT been shown to prevent Type 2 Diabetes?
Consuming Less Sugar emoticon
There are many ways to prevent Type 2 Diabetes. Contrary to popular belief eating too much Sugar does not cause Type 2 Diabetes.



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6/29/19 12:55 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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6/29/19 12:44 A

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The average American family throws away _______________ worth of food per year.
$1300 - 2300 emoticon
According to The Natural Resources Defense Council, "American families throw out approximately 25 percent of the food and beverages they buy. The cost estimate for the average family of four is $1,365 to $2,275 annually."



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6/29/19 12:34 A

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Removing the skin from your butter-basted turkey will reduce your calorie intake by about 80 calories:
False emoticon
Turkey (or poultry) with skin has more fat, but removing the skin will save you only 40 calories and 3 grams of fat per serving.



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6/27/19 10:58 P

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The food ingredients erythritol, maltitol, and sorbitol are all examples of what? Sugar alcohols emoticon
Sugar alcohols get their name from their unique chemical structure, which resembles both sugar and alcohol. But they're neither sugars nor alcohols. In fact, sugar alcohols are a type of carbohydrate that sweetens foods, but with half the calories of sugar. There are several specific types of sugar alcohols (usually ending with the letters "-ol"): erythritol, hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, mannitol, sorbitol and xylitol.



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6/27/19 1:22 A

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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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6/27/19 1:13 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 emoticon
Four ounces of traditional sweet potato casserole contains 244 calories and 6 grams fat, but a plain baked sweet potato (1/2 cup) provides a low 90 calories and virtually 0 fat grams. "Sweeten" yours with a sprinkle of calorie-free cinnamon for added flavor.



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6/24/19 10:07 A

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



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6/24/19 10:01 A

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Of adults with arthritis, how many take part in a regular exercise program?
2/3 emoticon
According to a study published in the American Journal of Preventive Medicine, adults with arthritis aren't exercising enough. According to researchers, more than one-third of adults with arthritis do NOT exercise at all (meaning approximately 2/3 do), and people with arthritis are less likely than people without arthritis to meet recommended levels of physical activity (30 minutes of moderate activity most days of the week). Exercise is an important part of an arthritis management program.



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6/24/19 9:57 A

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The best way to get rid of belly fat is by doing more abdominal exercises like crunches.
False emoticon
There is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off. The midsection is a common "problem" area for many people. The best way to lose fat is through cardiovascular exercise. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition.



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6/21/19 5:42 P

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HDL cholesterol is the healthy kind.
True emoticon
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



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6/21/19 5:39 P

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Which of the following is an appropriate warm up?
B & C only emoticon
Contrary to popular belief, stretching is not the same thing as warning up. A warm up can be a lower intensity version of the workout you are about to do, or it can be a completely different exercise. As long as it increases your heart and breathing rates, involves the muscles you are about to use, and lasts for 5-10 minutes it is considered a proper warm up.



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6/21/19 5:35 P

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Related to exercise, what does the term "blood pooling" refer to?
The collection of blood in the extremities emoticon
A proper cool-down prevents the sudden pooling of blood (collection of blood in one place, usually the working muscles) and re-circulates the blood back to the heart, skeletal muscles and brain.



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6/20/19 10:52 A

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About ____% of the calories you consume post-workout should come from carbohydrates. 60% emoticon
Roughly 60% of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session.



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6/20/19 10:47 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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6/20/19 10:44 A

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Research has proven that detox diets help remove toxins from the body.
False emoticon
There is no medical evidence that detox diets actually remove any toxins from the body



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6/19/19 2:30 P

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For a muscle to get stronger, it has to get bigger.
False emoticon
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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6/19/19 2:26 P

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How many calories does a single gram of carbohydrate provide?
4 emoticon
One gram of carbohydrate provides 4 calories.



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6/19/19 2:22 P

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If you made chocolate chip cookies with half the chips called for in the recipe, how many calories would you save per cookie?
22 emoticon
Use miniature chocolate chips in your cookies and reduce the amount by half. Though mini chips and regular size chips have the same nutritional content, by reducing the amount, you'll get more, smaller chips throughout the cookies. You'll save 1,050 calories per cup of chips you eliminate, or about 22 calories per cookie




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6/17/19 3:03 P

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The nutrient content of an egg depends mostly on whether or not the eggs come from free range chickens.
False emoticon
The terms "free-range," "vegetarian-fed" and "organic" are all on egg cartons these days. While free-range does mean the chicken is not caged, it does not necessarily mean that the chicken roams outdoors (it only has access to open space at some point each day). A chicken's feed is what affects the nutritional quality of its eggs. The label "vegetarian-fed" ensure no animal by-products are fed to the chickens laying the eggs, and "organic" means the chicken's feed is organic.



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Some medications can affect your heart rate during exercise.
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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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6/17/19 2:34 P

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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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6/16/19 1:24 A

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A women who is breastfeeding should get clearance from her doctor before starting an exercise program.
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Pregnant and nursing women should get clearance before starting a workout program. 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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6/16/19 1:17 A

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Vitamins A, D, E, and K are:
Fat-soluble vitamins emoticon
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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6/16/19 1:09 A

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



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6/15/19 10:40 A

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6/15/19 10:39 A

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6/14/19 2:31 P

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A woman is said to be in menopause when she:
Has gone for one full year without periods. emoticon
Hot flashes and irregular periods begin to occur during perimenopause (the time before menopause). After one full year without periods, a woman is considered to be menopausal, or "in menopause." Symptoms like irritability and depression may occur in some women during this time, but aren’t necessarily caused by menopause.




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6/14/19 2:27 P

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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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6/14/19 2:23 P

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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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6/13/19 1:41 P

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Research shows that you are more likely to receive accurate Weight Loss Advice on High Activity Message Boards like SPARKPEOPLE.com
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When it comes to Weight Loss Advice, a study published in the American Journal of Medicine (July 2007) says that Internet Users tend to receive accurate answers when they ask Questions in High Volume On-Line Forums.



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6/13/19 1:21 P

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Quitting smoking can make you irritable due to a drop in serotonin levels.
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It's true! Nicotine increases serotonin, the neurotransmitter that leads to relaxed and calm feelings. When the levels of serotonin decrease, we end up feeling irritable, cranky and stressed. To complicate matters, carbohydrates increase our serotonin levels, which explains the cravings for starchy or sweet foods.



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6/13/19 1:15 P

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Wearing a heart rate monitor is the best way a person with high blood pressure can measure their exercise intensity.
False emoticon
Measuring heart rate is NOT a safe or effective way to measure exercise intensity if you have high blood pressure.



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6/11/19 9:51 P

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Garlic is a good source of:
Vitamin C, selenium, and magnesium emoticon
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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6/11/19 9:44 P

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



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6/11/19 9:38 P

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



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6/11/19 12:37 A

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How much scientific evidence is there to suggest that dairy aids in weight loss?
Weak evidence emoticon
Some observational studies had found that people who consumed more calcium—whether through supplements or dairy products—tended to be thinner than those who got less. Also, several small, short- term studies showed that subjects put on a high-dairy, reduced-calorie diet lost more weight and fat than low-dairy dieters. All were conducted by a dairy-funded researcher at the University of Tennessee who had patented the dairy weight-loss claim and sold licensing rights to the dairy industry. After other scientists expressed skepticism and consumer activists cried foul with the Federal Trade Commission, the dairy industry decided to suspend its campaign "until further research provides stronger, more conclusive evidence of an association between dairy consumption and weight loss." Well, there's now further research, including several clinical trials, and overall it shows no greater weight or fat loss among subjects on high-dairy diets.

Edited by: SUNSET09 at: 6/11/2019 (00:52)

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



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