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A women who is breastfeeding should get clearance from her doctor before starting an exercise program.
True emoticon
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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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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People with type 2 diabetes are dependent on insulin.
False emoticon
Type 2 diabetics are "non-insulin-dependent," whereas type 1 diabetics are "insulin-dependent."

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6/15/19 9:30 P

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True or False: Your body needs cholesterol to be healthy.
True


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


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


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True or False: Vitamin C is only found in fruits.
False


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True or False: Daytime sleepiness always means a person isn’t getting enough sleep.
False


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True or False: Depression is caused by a chemical imbalance in the brain.
False


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6/14/19 2:32 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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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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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 10:36 P

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True or False: Cold and flu viruses can live on surfaces like doorknobs.
True


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True or False: HDL cholesterol is the healthy kind.
True


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True or False: It's best to start your strength-training workouts with exercises for larger muscles and then work on your smaller muscles.
True



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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
True emoticon
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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Quitting smoking can make you irritable due to a drop in serotonin levels.
True emoticon
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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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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True or False: Quitting smoking can make you irritable due to a drop in serotonin levels.
True


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How accurate are 'skinfold' body fat tests that use callipers?
98% accurate



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Which of the following high-fat foods is a source of heart-healthy fats?
Peanut butter



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Your resting heart rate is a good indicator of what?
Your Fitness Level emoticon
Your resting heart rate (RHR) is a good indicator of your state of fitness. Fit people tend to have lower resting heart rates than unfit people because their hearts are stronger and more efficient, which means they can beat more slowly when at rest.


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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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Taking (or eating) extra vitamin B-12 can boost your energy levels.
False emoticon
A lack of vitamin B-12 may lead to fatigue, but taking extra B-12 does not boost energy levels. A water-soluble vitamin, your body excretes excess vitamin B-12.

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True or False: Strength training elevates your metabolism immediately following a workout.

Explanation: True! Johns Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end.

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True or False: The only symptom of insomnia is difficulty falling asleep.
False



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How many calories does a single gram of fat provide?
9 calories


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True or False: Eventually, depression will go away by itself.
False


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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.
False emoticon
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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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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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.

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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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Eating soup before your meal can help you consume fewer total calories during your meal.
True emoticon
Soup may curb your appetite. Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!

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


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Which of the following foods contains the most calcium per serving?
Collards, frozen, chopped, cooked, boiled, drained, without salt (1 cup)


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What is the "golden rule" for weight loss?
Calories out must exceed calories in


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True or False: Eating food that was cooked in aluminum cookware can lead to Alzheimer's disease.
False


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An HDL ("good" cholesterol) level of __________has been linked to lower disease risks and protection against heart disease for both men and women.
60 mg/dL


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True or False: Men need more vitamin K each day than women do.
True

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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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Beans, peas, lentils and oats are good sources of which kind of fiber?
Soluble fiber emoticon
Soluble fiber is found in beans, peas, lentils, oats, and barley. Some fruits and vegetables also have soluble fiber, such as apples, carrots, plums and squash. 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.

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If left uncontrolled, diabetes can lead to:
All of the Above emoticon
Diabetes is a disease that can be prevented in most cases and treated successfully in the rest. But improper management of this disease can cause serious complications in many different areas of the body. If you have diabetes or are at risk for developing it, here is a head-to-toe list of its potential complications, and suggestions to prevent them from happening to you.

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Which of the following is an appropriate warm up?
B and C only


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Which vitamin is BEST known for helping promote good vision and eye health?
Vitamin A



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Which of the following ground beef products tends to be the LEANEST?
Ground round

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Brown eggs and white eggs have the same nutritional value.
True emoticon
The breed of chicken determines the color of the eggshell but not the nutrients. Brown eggs tend to cost more because it takes more feed for the chickens to produce the slightly larger eggs.


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___ is the painful sensation or state of weakness caused by the need of food.
Hunger emoticon
By definition, hunger is "the painful sensation or state of weakness caused by the need of food." Simply put, hunger is a signal from your body that it needs food for energy. When you're truly hungry, your stomach, brain, or both will give you cues to tell you to eat. Signals from your stomach may be growling, an empty, hollow feeling, or hunger pangs. Your brain may send signals such as a headache, trouble concentrating, irritability or fogginess. Some people even experience physical fatigue when they are hungry. Hunger does not go away over time--it only gets worse. And any food will satisfy your hunger and take the hunger signals away


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Which of the following foods contain cholesterol?
A, B, C, D and E only emoticon
Dietary cholesterol is found only in foods of animal origin, such as meat, poultry, fish, eggs, and dairy products. It is not found in plant foods like grains, fruits and vegetables. In moderate amounts, it is essential to good health.


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True or False: Britain's Earl of the Sandwich invented the sandwich.
True


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True or False: BMI estimates your body fat percentage.
False


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What BMI (body mass index) range is considered healthy?What BMI (body mass index) range is considered healthy?
18.5-24.9


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6/7/19 4:20 P

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Heart disease is the leading cause of death in the United States.
True emoticon
Here are the facts:
*Nearly 1 million Americans died of heart disease in 2002, making it the leading cause of death.
*52 million Americans have high cholesterol, a leading cause of heart disease.
*67 percent of Americans are overweight or obese, the top contributor to high cholesterol.

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6/7/19 4:16 P

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A thiamin (vitamin B-1) deficiency can lead to
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In the United States, a deficiency of thiamin is rare because refined grains are enriched with this nutrient. Before refined grain products were enriched, a thiamin deficiency could result in a disease called beriberi. Signs of beriberi include loss of appetite, constipation, muscle weakness, pain or tingling in the arms and legs, swelling of the feet, mental depression, memory problems, shortness of breath, and fast heartbeat. Thiamin deficiency does occur in alcoholics because of impaired absorption.

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6/7/19 4:15 P

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The ''Freshman 15'' is a myth.
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A 2011 study published in Social Science Quarterly showed that the typical weight gain during the first year of college is just 2.5 to 3.5 pounds and has little to do with higher learning and more to do with becoming a young adult. The not so good news: About 10 percent of freshmen will gain 15 pounds or more during their first year. And that's just the first year. Experts aren't as concerned about these actual pounds as they are about the rate at which students put them on. A 2008 study found that college students gain weight six times faster than the general population. And according to researchers, young adults continue to gain weight (1.5 pounds per year on average) during the four years after they graduate, too. Not all of this can be chalked up to "growing up," though. If left unchecked, the weight gain many experience as young adults can become a serious problem.


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6/7/19 3:16 A

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True or False: Everything you eat after 7 p.m. is more likely to be stored as fat.
False


Trev, Medway Towns, Kent Southeast UK

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6/7/19 3:16 A

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True or False: Research shows that you are more likely to receive accurate weight loss advice on high-activity message boards like SparkPeople's.
True


Trev, Medway Towns, Kent Southeast UK

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6/7/19 3:16 A

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True or False: Very slow weight loss is not beneficial in the long run.
False


Trev, Medway Towns, Kent Southeast UK

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6/7/19 12:42 A

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A green-colored ring around the yolk of a hard-boiled egg is caused by....
Both A and C emoticon
Both overcooking and using water with a lot of iron will leave you with a greenish-colored yolk. Although still safe to eat, it sometimes looks less than appetizing. To achieve perfectly hard-boiled eggs, place your eggs in a 2-3 quart pot full of cold water. Heat your eggs to a rolling boil. Remove from heat and let them stand, covered, for 12 minutes. Immediately drain the eggs and place them in your refrigerator. Don’t forget to mark them so everyone knows they’ve been boiled!

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6/7/19 12:14 A

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You can develop osteoarthritis by being physically inactive or physically overactive.
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You are more likely to develop osteoarthritis if you are physically inactive or physically overactive. A lack of exercise weakens muscles and bones, decreasing flexibility and support at the joints, which eventually leads to pain and stiffness. At the same time, over-exercising can also be harmful to the joints. Stick with moderate exercise to strengthen the joints, decrease pain and improve range of motion.

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6/6/19 11:09 P

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Besides building strong bones, what else does calcium do?
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Small amounts of calcium circulate in the blood stream and help with muscle and heart contractions, nerve functions, and blood clotting.


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6/6/19 2:44 A

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True or False: When participating in regular exercise, you should always take 1-2 rest days per week to repair your muscles
True


Trev, Medway Towns, Kent Southeast UK

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6/6/19 2:44 A

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True or False: Frozen vegetables have fewer nutrients than fresh vegetables
False


Trev, Medway Towns, Kent Southeast UK

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6/6/19 2:44 A

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What does hypertension mean?
High blood pressure


Trev, Medway Towns, Kent Southeast UK

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6/6/19 12:43 A

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If you exercise regularly, it's possible to reduce your cholesterol even if you don't lose weight.
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Several studies show widespread improvements in cholesterol levels are related to the amount of activity and not the intensity of exercise. The more minutes you exercise per week, the more your cholesterol levels will improve, even if accompanied by a minimal weight change.


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6/6/19 12:21 A

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

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6/5/19 11:15 P

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If one or both of your parents had high blood pressure, your risk of developing it...
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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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6/5/19 7:38 P

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emoticon To build greater muscle strength, you should do ___ repetitions of each exercise.

A - 8-10
B - 12-15
C - 18-20
D - fewer
E - more
All of the above
Both A and D; or
Both C and E

Explanation: A & D! 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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6/5/19 3:25 A

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True or False: Even if you eat healthy and exercise regularly, your cholesterol levels are more likely to be elevated if you are overweight.
True


Trev, Medway Towns, Kent Southeast UK

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