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5/24/20 2:47 P

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What level of serum (blood) cholesterol is considered healthy ?
Below 200 mg/dl emoticon
Serum (blood) cholesterol flows through the bloodstream. Your body manufactures most of its blood cholesterol, but it absorbs some from the foods you eat. A total blood cholesterol level of less than 200 mg/dL is a healthy goal. The amount of cholesterol you have in your blood is partly genetic (some people tend to have high levels, while other people tend to have low levels). But your habits (smoking, diet, exercise, etc.) affect the level of cholesterol in your blood too.



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5/24/20 2:41 P

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For optimum health, adults should consume fewer than ___ mg of cholesterol each day.
300 emoticon
Cholesterol is a fat-like substance found in animal foods and in the body’s blood, brain and nervous systems. It is essential to the structure of every cell in the body. The dietary goal for adults is to limit intake to fewer than 300 milligrams of cholesterol each day.



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5/24/20 2:38 P

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Resistance training can lower your blood pressure by how much?
20% emoticon
Research conducted in the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University has shown that resistance training can lower blood pressure by as much as 20%. Researchers say that the healthy heart benefits come from the increased blood flow to the muscles, heart and body.



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5/21/20 11:42 P

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Cholesterol doesn't play a significant role in your body; it's just bad for you.
False emoticon
Cholesterol is a building block of body cells and hormones. It makes up 50 percent of your nervous system, and is necessary for metabolism. In moderate amounts, it is essential to good health. But the dangers of high cholesterol, including artery blockage and heart disease, are well-documented. Other studies suggest that very low cholesterol levels can also be harmful and dangerous. The key seems to be making sure your body has enough--but not too much. Read What is Cholesterol? to learn more.



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5/21/20 11:35 P

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Related to exercise, what does the term 'blood pooling' refer to
The collection of blood in the extremeties 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. Learn how to Cool Down properly.




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5/21/20 11:20 P

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Bran is removed from wheat kernels to make white flour. What nutrients does this bran contain?
All of the above emoticon
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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5/20/20 10:18 P

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What are the 4 fat-soluble vitamins?
Vitamins A, D, E, and K are fat-soluble vitamins 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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5/20/20 10:05 P

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Which of the following dietary habits does NOT contribute to high blood pressure?
A high intake of calcium emoticon
A diet high in sodium, saturated fat, and cholesterol, and low in fiber, whole foods, and minerals (potassium, magnesium, calcium) can increase blood pressure. Eating a low-sodium, low-fat diet that is rich in whole foods, fiber and minerals like calcium can help. This eating plan, known as the DASH Diet, has been proven to lower blood pressure. Moderate to heavy drinking (more than 1-2 drinks daily) can dramatically increase blood pressure and other health risks. Health experts recommend no more than one drink a day for women, and no more than two drinks per day for men.



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5/18/20 10:50 P

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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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5/18/20 10:33 P

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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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5/18/20 10:23 P

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



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5/17/20 1:40 P

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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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5/17/20 1:31 P

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How many colds does the average adult catch each year?
2-4 emoticon
Adults usually catch a cold 2-4 times each year, but children can get sick more often, with about 6-10 colds per year.



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5/17/20 1:25 P

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How often should you strength train with each major muscle group?
2-3 times a week emoticon
Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but it will not be enough to build muscle. It is important to rest 1-2 days in between working out the same muscle(s). Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger. Check out SparkPeople's Reference Guide to Strength Training for more.



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5/17/20 12:59 A

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Inactive adults who don't strength train regularly can lose how many pounds of muscle mass per year?
½ emoticon
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. Learn Why Strength Training is a Must for Everyone.



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5/17/20 12:56 A

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



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5/17/20 12:54 A

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Bed rest is the best treatment for back pain.
False emoticon
Bed rest is not a good treatment for back pain. When you are in bed for extended periods of time, you can lose muscle strength which is actually bad for your back. Bed rest should not be used for more than two days if you can help it. Want to relieve back pain easily? Just get moving! Normal daily activity can actually help relieve back pain in most cases. Remember to always consult with your doctor to find out which options are best for you. Learn more about back pain by watching this short video.



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5/14/20 5:53 P

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Your body needs both major minerals and trace minerals each day.
True emoticon
Minerals can be divided into two main categories, based on the amount that is needed by the body. Major minerals (or macrominerals) are present in relatively large amounts in the body and are required in fairly large amounts in the diet--more that 250 milligrams daily. Trace minerals (or trace elements) are needed in much smaller quantities--less than 20 milligrams daily.



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5/14/20 5:51 P

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On average, potassium intake among American adults is...
Lower than recommendations emoticon
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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5/14/20 5:49 P

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To build strength, your muscles must work ___ than they are used to.
Harder emoticon
In order to build strength, your muscles must work harder than they are accustomed to. This overload will result in increased strength as the body adapts to the stress placed upon it.



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5/10/20 4:57 P

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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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Vitamins A, D, E, and K are
Fat-soluable 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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5/10/20 4:48 P

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By dieting alone (not exercising), how much of your weight loss could be muscle and lean tissue?
25% emoticon
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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5/9/20 9:00 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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5/9/20 8:45 P

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After a hard workout, you should see weight loss almost immediately.
False emoticon
Cutting calories today (through diet and exercise) will not necessarily show up on the scale at the end of the day or even by tomorrow. Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet and exercise program. Much of this fluctuation is due to water and food intake. While your scale may show changes throughout the day, fluctuations that could be due to food & water alone are not permanent weight losses or gains. Weighing yourself immediately after wearing a "sweat" suit, getting into a sauna, or finishing an intense workout might (or might not) show a loss on the scale. But that is temporary water loss that will come back after you re-hydrate yourself by drinking. Remember—you’re trying to lose fat, not simply "weight" or water weight.



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5/9/20 8:38 P

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Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too.
True emoticon
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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5/8/20 11:06 P

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Which of the following nutrients can be found in flaxseeds?
Lignans, Omega 3's, Fiber, Protein (Answer is All of the above) emoticon
Flaxseeds contain all of these nutrients. In case you don't know Lignans are a type of phytoestrogen that may protect against certain types of cancer including breast cancer and prostate cancer. Even the National Cancer Institute has identified it 's cancer fighting potential.



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5/8/20 10:24 P

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How much water should you drink during a workout?
8 Ounces Every 15 - 20 Minutes emoticon
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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5/8/20 10:16 P

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Vitamins contain calories.
False emoticon
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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5/6/20 8:11 P

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Eating a diet high in sugar can cause type 2 diabetes.
False emoticon
There are many ways to prevent this form of diabetes. Eating a healthy diet and getting sensible amounts of physical activity to achieve and maintain a healthy weight can help prevent it. Contrary to popular belief, eating too much sugar does not cause type 2 diabetes. Read more about Pre-Diabetes and preventing type 2 diabetes.



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5/6/20 8:03 P

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Caffeine is found to improve performance in short-duration, high-intensity physical activity. False emoticon
Low to moderate doses of caffeine (200-300 mg) have been shown to improve athletic performance in well-trained athletes, especially in endurance events like running. However, in sports that require short bursts of movement like weight lifting or sprints, caffeine is less effective.



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5/6/20 7:46 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 IUs 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. Learn more about eating to prevent osteoporosis.



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5/5/20 1:47 P

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You should always avoid exercise when you have a cold.
False emoticon
If the cold is primarily in your head, it's okay to exercise, just at a lower intensity (provided you feel okay and have enough energy). Once you are feeling 100% again, then you can slowly increase your activity back to your pre-illness level. If your cold is below the neck (in your chest), try to refrain from activity until it clears up. The best thing you can do for your body when it's trying to fight a bug is to give it rest. .



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The blood pressure-lowering benefits of exercise can be observed how soon after starting a workout program?
Within hours emoticon
According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout! This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program.



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Most people with diabetes suffer from type 2 diabetes.
True emoticon
Between 90% and 95% of diabetes cases are type 2. Learn The Causes Type 2 Diabetes.



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5/4/20 10:30 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. Click here to learn about other important cholesterol numbers, like LDL and triglycerides.



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5/4/20 10:14 P

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Your workouts don't have to be continuous. You can break them up throughout the day into smaller segments (at least 10 minutes each) and achieve the same benefits.
True emoticon
Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts. Learn more about how Small Bits of Fitness Add Up.



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



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5/3/20 3:25 P

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Compared to regular ice cream, gelato has
Less air emoticon
This Italian ice cream doesn't have as much air as traditional ice cream, so it has a much denser texture.



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5/3/20 3:13 P

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"Stretching" and "warming up" are the same thing.
False 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. So why is a warm up so important? Read Common Fitness Blunders to find out.



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A woman is said to be in menopause when:
She has gone for one full year without experiencing a menstrual period 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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5/2/20 12:48 A

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The key to developing muscle strength is to create tension within a muscle.
True emoticon
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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5/2/20 12:45 A

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According to the USDA, which chocolate product contains the highest concentration of healthy compounds?
Unsweetened cocoa powder emoticon
A 2005 USDA study found that unsweetened cocoa powder contained the highest concentration of beneficial compounds of all chocolate products.



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5/2/20 12:37 A

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To lose 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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4/30/20 11:10 P

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What do all three types of diabetes (type 1, type 2, gestational) have in common?
They result in high levels of glucose in the bloodstream emoticon
If insulin isn’t available, or if the body isn’t using it correctly, a person's blood glucose will remain elevated. The latter describes diabetes mellitus, a serious health condition that affects millions of people. There are actually three variations of this disease, but all are characterized by abnormally high levels of glucose in the bloodstream. Learn more about the similarities and differences between all three Types of Diabetes.



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Cooking food in cast iron cookware can add iron to your food.
True emoticon
It's true! Cooking in cast iron adds a significant level of iron to the foods you cook, especially acidic foods such as tomato sauce.



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The majority of runners strike the ground with:
The Heels emoticon
A 2010 study in the journal Nature found that the majority of runners wearing shoes strike their heels, which causes a large and sudden collision force that happens (on average) 960 times for every mile ran. The authors concluded that this makes runners prone to repetitive stress injuries. People who run barefoot tend to land with a step toward the middle or front of the foot, causing less impact force to the foot.



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Adults over age 50 need more calcium than their younger counterparts.
True emoticon
The recommended amount of calcium for male and female adults, ages 19-50, is 1,000 milligrams daily. The amount increases to 1,200 milligrams daily for those over age 51.




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4/29/20 10:52 P

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Hemp seeds contain healthy Omega-3 fatty acids
True emoticon
Hemp seeds are highly nutritious, containing essential fatty acids, amino acids, and minerals. About a third of the weight of the seed is made up of oil, and most of that oil is the healthy variety: ALA (alpha-linoleic acid, a type of Omega-3 fat) and linoleic acid. These essential fatty acids (EFA's for short) can benefit your health in many ways.



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4/28/20 1:01 A

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Which of the following relaxation techniques will NOT help you get a better night's sleep?
Watching TV emoticon
Reading a book, listening to some soft music, journaling, or writing a letter are all great ways to shut down your mind at night. Don't watch television or use the computer, as the bright screens will actually stimulate your brain more, causing you to stay alert.



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Soluble and insoluble fiber have the same functions and benefits.
False emoticon
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.

Edited by: SUNSET09 at: 4/28/2020 (01:00)

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Regularly walking about 10,000 steps per day can help lower blood pressure.
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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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Even if you eat healthy and exercise regularly, your cholesterol levels are more likely to be elevated if you are overweight.
True emoticon
Being overweight increases your blood cholesterol levels since your body stores the extra calories you eat as triglycerides. When these triglyceride levels are high, HDL (good) cholesterol levels tend to be low, a combination that is associated with an increased risk for heart disease. Losing just 10% of your body weight (25 pounds for someone who weights 250 pounds), can improve your cholesterol levels.



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How much dietary cholesterol should you consume from foods each day?
Less than 300 milligrams 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. Individuals should limit their intake of dietary cholesterol to less than 300 milligrams daily.



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4/26/20 7:54 P

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Very slow weight loss is not beneficial in the long run.
False emoticon
The SparkPeople program is set up to help you safely lose between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back, while those who lost weight slowly are more likely to keep it off long term. So if you’ve lost a few pounds this month—excellent! Don’t discount that because you see someone on T.V. losing 15 pounds in two weeks.



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



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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. For more details and information about insomnia and sleep problems, visit SparkPeople's Insomnia Health Condition Center.



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4/25/20 7:44 P

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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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4/21/20 11:30 P

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Which of the following can increase the risk of getting a migraine while exercising?
All of the above emoticon
Regular exercise can help prevent chronic illness, boost your mood and lengthen your lifespan, among a host of other benefits. But while consistent sweat sessions are great for you, they can also trigger head pain if you've increased your workout intensity quickly, worked very intensely or become dehydrated. Overall, regular exercise has been shown to help diminish recurrent headaches, so don't limit your trips to the gym. Instead, keep an eye on your fluid intake, especially when increasing the length or intensity of your sessions.

Edited by: SUNSET09 at: 4/21/2020 (23:38)

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Osteoporosis (bone loss) is a common concern for aging women who can help prevent it by:
All of the Above emoticon
Osteoporosis is a potentially debilitating, yet preventable condition. Calcium and Vitamin D intake and regular, weight-bearing exercise are just a few of the ways you can prevent it. Get 31 more tips to strengthen your bones.



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Cooking food in cast iron cookware can add iron to your food.
True emoticon
It's true! Cooking in cast iron adds a significant level of iron to the foods you cook, especially acidic foods such as tomato sauce.



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4/21/20 11:12 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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4/21/20 1:02 A

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Up to ______% of the U.S. population is sensitive to dust mites.
10 % emoticon
Dust mites are microscopic, eight-legged insects that are mainly found in bedding, curtains and carpeting. Dust mites are a significant cause of indoor allergies—up to 10% of the U.S. population is sensitive to these tiny organisms. An allergic reaction to dust mites can include itchy eyes, a runny or chronically-stuffy nose and other symptoms that often worsen during the night.



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Which of the following foods may help reduce your risk of osteoarthritis?
A, B, C and D only emoticon
A diet low in omega-3 fatty acids (the good-for-you fats, from foods like flaxseeds, pumpkin seeds, hempseeds, and salmon) and high in unhealthy fats (corn, safflower and cottonseed oils, fatty meats, high-fat dairy products, saturated fat and trans fats) may contribute to your risk of developing osteoarthritis. Healthy omega-3's reduce joint inflammation while unhealthy fats can increase it.



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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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4/19/20 10:44 P

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Taking allergy medications regularly will cure allergies.
False emoticon
Medications like antihistamines only relieve allergy symptoms, not cure them. The only known treatment that can cure allergies is immunotherapy (allergy shots). Nearly 80 percent of people who use these treatments correctly for one to three years will successfully cure their allergies. Talk to your doctor to find out if immunotherapy treatment is right for you.

Visit SparkPeople's Seasonal Allergies Condition Center for more information from Harvard doctors and SparkPeople experts.



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4/19/20 10:36 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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4/19/20 10:23 P

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When participating in regular exercise, you should always take 1-2 rest days per week to repair your muscles.
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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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4/18/20 8:41 P

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Which of the following best describes calisthenics?
Body weight exercises emoticon
Calisthenics are exercises that use your own body weight in lieu of outside or added resistance. You can use the weight of your own body to develop muscle, but using body weight alone is less effective for developing larger muscles and greater strength. However, calisthenics adequately improve general muscular fitness and are sufficient to improve muscle tone and maintain one’s current level of muscular strength. Examples include: pushups, crunches, dips, pull ups, lunges, and squats, just to name a few.



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4/18/20 8:40 P

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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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4/18/20 8:39 P

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Americans get ___ of their daily calories from beverages.
21% emoticon
In the 1970s, Americans got 6-8% of their daily calories from drinks, but today, 21% of their daily calories from beverages. Not counting what’s in that glass, cup, can or mug may be a major cause of the alarming increase in obesity.




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4/17/20 11:20 A

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



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4/17/20 11:11 A

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When is the best time to stretch?
After you workout emoticon
Always warm up before doing any stretching exercises. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. It's easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it. Don’t treat your muscles like a cold rubber band! If you want to improve your flexibility but aren't sure where to start, check out our Reference Guide to Stretching.



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4/17/20 11:07 A

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What BMI (body mass index) range is considered overweight?
25 - 29.9 emoticon
A BMI between 25 and 29.9 is considered overweight. Calculate your BMI using SparkPeople's online calculator.




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4/16/20 11:22 P

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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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4/16/20 11:17 P

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Pollen counts are HIGHEST between 10 a.m. and 3 p.m.
False emoticon
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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Research shows that you are more likely to receive accurate weight loss advice on high-activity message boards like SparkPeople's.
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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 online forums. The study also recommends that health professionals refer their patients to high-volume forums, like SparkPeople.com's Message Boards for weight loss advice. Read more about this study here.



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4/15/20 10:56 P

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Aerobic exercise decreases HDL cholesterol.
False emoticon
HDL cholesterol is the "good" cholesterol. Aerobic exercise increases HDL (good) cholesterol and decreases LDL (bad) cholesterol.



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4/15/20 10:44 P

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All grains and grain based foods contain gluten.
False. emoticon
Wheat (all types, including durum, einkorn, faro, kamut, semolina and spelt), barley, rye and certain processed oats all contain a protein called gluten, and all foods made from these grains (most flours, cereals, breads, pastas, crackers and cookies) contain gluten, too. Not all grains contain gluten, however. Amaranth, arrowroot, buckwheat, cassava (manioc), corn, flax, indian rice grass (montina), Job's tears, millet, finger millet (ragi), potatoes, quinoa, rice, sago, sorghum, soy, tapioca, tef (teff), wild rice and yucca are naturally gluten-free.



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4/15/20 10:41 P

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Which of the following dietary habits does NOT contribute to high blood pressure?
A high intake of calcium emoticon
A diet high in sodium, saturated fat, and cholesterol, and low in fiber, whole foods, and minerals (potassium, magnesium, calcium) can increase blood pressure. Eating a low-sodium, low-fat diet that is rich in whole foods, fiber and minerals like calcium can help. This eating plan, known as The DASH Diet, has been proven to lower blood pressure.

Moderate to heavy drinking (more than 1-2 drinks daily) can dramatically increase blood pressure and other health risks. Health experts recommend no more than one drink a day for women, and no more than two drinks per day for men.



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4/15/20 12:29 A

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How often should a healthy person get his or her blood pressure checked?
Every time you see the doctor emoticon
Healthy individuals should get their blood pressure tested by a medical professional every time they see the doctor, or at least once every two years. People with hypertension should do this more frequently, in accordance with their doctor's instructions. Read What is Blood Pressure? to learn more.



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4/15/20 12:25 A

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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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4/15/20 12:22 A

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The hormonal changes of menopause help protect women against cardiovascular disease.
False emoticon
Before menopause, women have lower rates of cardiovascular disease than men, in part because of their higher levels of estrogen. After menopause, however, the rate of heart disease in women continues to rise. Women who are 65 and older will experience heart disease equally as often as men of their same age. Get the facts about heart disease in women.



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4/13/20 11:46 P

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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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How is blood pressure measured?
mm HG emoticon
Blood pressure, the force of blood against artery walls, is measured in millimeters of mercury (mm HG).



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What blood pressure reading is considered optimal?
120/80 emoticon
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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4/12/20 10:04 P

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Antidepressants are the only effective treatment for depression.
False emoticon
There are many effective treatments for depression, and antidepressant medications are just one of them. Because depression is so different among individuals, the methods used to treat depression also vary in effectiveness from person to person. For example, some studies show that exercise is just as effective as antidepressants in treating certain cases of depression. For other people, talk therapy alone is enough to put depression at bay. Your doctor will work with you to find the best treatment plan for your needs.



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