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8/5/20 3:56 A

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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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Combining frozen fruit and sugar will give you what frozen dessert?
Sorbet emoticon
Sorbet is usually fruit and sugar that has been frozen. Sherbet has a fruit juice base but often contains some milk, egg whites or gelatin to thicken and richen it. It's a creamy version of sorbet.



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8/5/20 3:46 A

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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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8/5/20 12:41 A

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How big is ONE serving of COOKED grains (oats, rice, pasta, etc.)?
½ cup emoticon
A single serving of cooked grains is 1/2 cup. If you're eyeballing it, that's about the size of a billiard ball.



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8/5/20 12:30 A

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Darker colored honey is...
Richer in antioxidants emoticon
Generally, the highest levels of antioxidants come from the darkest colored honey.




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8/4/20 11:05 P

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Your body needs cholesterol to be healthy.
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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.

Edited by: SUNSET09 at: 8/5/2020 (00:33)

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8/2/20 6:06 P

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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.
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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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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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What is the leading cause of death in the United States?
Heart disease emoticon
Heart disease is the #1 killer in the U.S. 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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8/1/20 12:00 A

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Which of the following "menu words" signals the lightest menu item?
Poached emoticon
In general, the following menu words tend to describe unhealthy or high-calorie fare: buttery, breaded, buttered, fried, pan-fried, creamed, scalloped, au gratin, a la mode. Grilled, baked, steamed, broiled, stir-fried, roasted, blackened, and yes, poached are healthier preparation methods.



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7/31/20 11:59 P

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Which of the following foods contain all 9 essential amino acids?
All of the above emoticon
Meat, fish, poultry, eggs, milk, cheese, yogurt and soybeans provide all nine essential amino acids. For this reason, they are considered high quality or COMPLETE proteins.



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7/31/20 11:39 P

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What percentage of a cucumber is made of water?
96 emoticon
Made up of 96% water, cucumber is your best friend in hot weather! At 8 measly calories per serving, it's also a great source of fiber and vitamin K, and may help reduce inflammation in the body



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7/28/20 6:33 P

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When exercising with high blood pressure, what is the best advice to follow?
All of the above emoticon
When you have high blood pressure, listening to your body is important. Always talk to your doctor first. Your top priority is to neutralize the threat of blood pressure before you push yourself toward more dramatic exercise goals. Frequency (number of exercise sessions per week) is more important than intensity. For more detail and safety precautions, read Exercising with High Blood Pressure before you get started.



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7/28/20 6:21 P

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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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7/28/20 6:16 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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7/27/20 10:45 P

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How high should you elevate your heart rate during an aerobic (cardio) workout?
Between 60% and 85% emoticon
The recommended heart rate range for aerobic exercise is 60-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. This range is ideal for the general health benefits that come with exercise, and for weight loss. You can use your THR, the "Talk Test" or Perceived Exertion to make sure you're working out in a good intensity level (not too easy, not too hard). For more information on measuring your exercising intensity using the methods above, read our Reference Guide to Exercise Intensity.



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7/27/20 10:44 P

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Which essential nutrients help regulate cellular fluid and transmit nerve impulses?
Minerals emoticon
Electrolytes are special minerals that help regulate cellular fluid and transmit nerve impulses.



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7/27/20 10:06 P

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Simply walking for 15 minutes per day (without changing your diet) can prevent weight gain.
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Walking alone might not be enough to prevent weight gain. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center say that simply walking for 15 minutes (or about 2,000 steps) and eating a couple fewer bites of food can help you prevent future weight gain.



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7/26/20 2:31 P

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What is blood pressure?
How much force blood creates against artery walls emoticon
Blood pressure, the force of blood against artery walls, is measured in millimeters of mercury.



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7/26/20 2:26 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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7/26/20 2:22 P

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How much dietary cholesterol should you consume from foods each day?
Less than 300 mil 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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7/24/20 4:50 P

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Alcohol is metabolized DIFFERENTLY than other foods and beverages.
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Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins that need to be slowly digested in the stomach—but not when alcohol is present. When alcohol is consumed, it gets special privileges and needs no digestion. The alcohol molecules diffuse through the stomach wall as soon as they arrive and can reach the brain and liver in minutes. This reaction is slightly slowed when there is also food in your system, but as soon as the mixed contents enter the small intestine, the alcohol grabs first place and is absorbed quickly. The alcohol then arrives at the liver for processing. The liver places all of its attention on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are just changed into body fat, waiting to be carried away for permanent fat storage in the body.



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7/24/20 4:31 P

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If you feel thirsty, you could already be dehydrated.
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The first signs of dehydration include thirst, dry lips and tongue, fatigue, lack of energy, and feeling overheated. If you wait to drink water until you "feel" thirsty, especially on hot days or during workouts, dehydration has already started.



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7/24/20 3:53 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.
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Measuring heart rate is NOT a safe or effective way to measure exercise intensity if you have high blood pressure. For more detail and safety precautions, read Exercising with High Blood Pressure.



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7/22/20 9:06 P

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Your body needs sodium.
True emoticon
Sodium is found mainly in blood plasma and in the fluids outside the body cells. It helps regulate the movement of body fluids in and out of the body cells. Sodium helps your muscles and heart to relax. It is involved in the transmission of nerve impulses and helps to regulate blood pressure.



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7/22/20 8:59 P

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Your body needs an adequate amount of carbohydrates to be able to burn fat.
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For fat to be metabolized properly, carbohydrates must be present. The basic message is simple when it comes to selecting the amount and type of carbohydrate foods. Carbohydrates should make up 45% - 65% of the total daily calories in a healthy diet. At least 130 grams of carbohydrate should be included in the diet to prevent ketosis. Whenever possible, replace highly processed/refined grains, cereals, and sugars with minimally processed whole-grain products. For optimal energy and nutrition, learn The Truth about Carbohydrates.




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7/22/20 8:45 P

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



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7/20/20 3:36 P

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



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7/20/20 3:26 P

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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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7/20/20 3:24 P

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Which 3-oz.box of candy from a movie theatre contains the fewest total calories?
Sno Caps emoticon
In ascending order according to calories, here's how these candies rank: Sno Caps (300 calories), Mike & Ike (320 calories), Junior Mints (360 calories), and Milk Duds (370calories). Get more movie theatre snack facts here.



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7/19/20 11:16 P

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



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7/19/20 11:15 P

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What does BMI stand for?
Body Mass Index emoticon
BMI stands for body mass index.



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7/19/20 11:14 P

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Depression is a normal part of life
False emoticon
Although it's normal to feel sad or experience "the blues" in response to certain life events, such as the death of a loved one, clinical depression is a medical condition that persists for weeks, months or even years and is not a normal reaction to life events. To find out if you are experiencing the blues or real depression, click here.



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7/18/20 1:33 P

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How many calories per gram does alcohol contain?
7 calories per gram emoticon
[Alcohol] is high in calories, second only to fat in calories per gram (fat has 9 calories per gram; alcohol has 7). If you drink alcoholic beverages regularly, they can contribute a lot of calories to your diet, which can slow or stop weight loss, and promote weight gain. To limit the effect of alcohol on your weight, drink alcohol in moderation (defined above) or only on occasion.

Edited by: SUNSET09 at: 7/18/2020 (21:15)

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7/18/20 1:29 P

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Cellulite is a special type of fat.
False emoticon
Fat is fat, whether it’s on your thighs or on your arms. Cellulite occurs when subcutaneous fat (found directly under the skin) gets pushed up through the layer of mesh-like connective tissue, resulting in a lumpy and bumpy appearance.



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7/18/20 1:11 P

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What does 'isometric' mean?
Same length emoticon
Isometric means "same length." This is a high-intensity contraction of the muscle with no change in the length of the muscle. In other words, your muscles are working hard but the muscle itself remains static. Isometric exercises are good for variety and some strength maintenance, but they don’t challenge your body enough to build much strength.



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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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7/17/20 5:48 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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7/17/20 5:37 P

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BMI estimates your body fat percentage.
False emoticon
BMI is a quick and easy way to determine if your weight is appropriate for your height. It is NOT an estimate of body fat percentage. It's just a general measure (and isn't always accurate for everyone).



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7/17/20 5:21 P

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With proper treatment, osteoarthritis is curable
False emoticon
Osteoarthritis is a long-lasting condition that usually gets worse slowly over time. However, treatment plans and lifestyle changes can help reduce pain and discomfort and maintain joint function. Learn more about treatment options in our A-Z Guide to Osteoarthritis.



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7/17/20 12:38 A

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Strength training helps reduce the risk of diabetes.
True emoticon
Regular strength training at a moderate intensity helps prevent diabetes in a number of ways. First and foremost, lifting weights helps improve the way the body processes sugar. Researchers have also found that weight lifting helps to improve insulin sensitivity and blood glucose control. Additionally, as stated above, resistance training improves heart health by controlling cholesterol and blood pressure, both of which play a role in diabetes management.



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7/17/20 12:33 A

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Which of the following foods may help reduce your risk of osteoarthritis?
A B C 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. Read Foods that Fight Osteoarthritis for more information.



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



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7/13/20 11:41 P

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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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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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You logged extra time on the treadmill this morning and weighed yourself after. The scale dropped 2 pounds. Why?
You lost 2 pounds of water from sweating emoticon
Weight loss isn't immediate. If you weigh less directly after a workout it's because you've lost some water weight through sweating--not because you instantly lost fat.




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7/9/20 2:07 P

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What causes the common cold?
Exposure to a virus emoticon
Specifically, the common cold is caused by one of 200 viruses. It is true that a weakened physical condition, which might be worsened by cold weather, can hurt your body's attempt to combat a virus, but cold weather doesn't cause colds.



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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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7/9/20 1:45 P

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Which type of food can be stored as body fat?
All of the above emoticon
Put simply, too much of any type of food can result in weight gain.



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7/6/20 10:19 P

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What percentage of lung capacity does the average person use while at rest?
15% emoticon
Few people use their lungs to their full capacity. It has been reported that at rest, people use just 10%-15% of their actual lung capacity, usually a result of quick, shallow breaths that make the chest rise and fall.



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7/6/20 10:09 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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You can develop osteoarthritis by being physically inactive or physically overactive
True emoticon
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. Read Managing Arthritis with Exercise to get started.



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7/3/20 10:14 P

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How soon after working out should you eat?
Within 30 minutes to 2 hours emoticon
The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next workout. But if your appetite or schedule doesn’t allow you to eat a meal right after your exercise session, don't panic. Your body can still replace your muscle fuel over the next 24 hours, as long as you're eating enough food to support your activity level.



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7/3/20 10:00 P

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Which of the following nutrients can be found in flaxseed?
All of the above (Lignanas, Omega-3 fatty acids, Fiber, and Protein). 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 its cancer-fighting potential.



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7/3/20 9:48 P

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Wheat bran, whole grains, fruits and vegetables are good sources of which type of fiber? Insoluble fiber emoticon
Insoluble fiber is found in foods like wheat bran, whole grains and all vegetables and fruits. It is often called roughage or bulk because it keeps the digestive system running smoothly. This helps with constipation, hemorrhoids, and other digestive problems. It may help to prevent some types of cancer.



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7/1/20 6:07 P

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Which of the following statements about sugar alcohols is FALSE?
They contain 1/8 the calories that sugar does 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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7/1/20 5:54 P

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Daytime sleepiness always means a person isn’t getting enough sleep.
False emoticon
An individual has excessive daytime sleepiness when she feels very drowsy during the day and has an urge to fall asleep when she should be fully alert and awake. The condition, which can occur even after getting enough nighttime sleep, can be a sign of an underlying medical condition or sleep disorder such as narcolepsy or sleep apnea. These problems can often be treated, and you should discuss your symptoms with a physician.



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7/1/20 5:31 P

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Eggs are a lower-quality protein than poultry, beef, fish, and beans.
False emoticon
Eggs are exceptionally high-quality protein. In fact, the only source of protein higher in quality than eggs is a mother’s breast milk. Amino acids are the building blocks for proteins in our body, and eggs contain all nine of the essential amino acids—the ones our bodies cannot produce.



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6/30/20 9:32 P

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



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6/30/20 9:16 P

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What common food source is usually fortified with vitamin D?
Milk emoticon
Milk is fortified with vitamin D. If you do not drink milk, ask your health care professional about supplementation. Note: Most cheese and yogurt products are NOT made with fortified milk



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6/30/20 9:06 P

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If you take time off or stop strength training, how quickly will your muscles begin to lose strength?
Within 2 Weeks emoticon
After consistent strength training stops, you will eventually lose the strength that you built up. Without overload or maintenance, muscles will weaken in two weeks or less! This is the basis behind why individuals lose muscle mass as they age—because they are detraining by exercising less frequently



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6/29/20 10:59 P

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The majority of runners strike the ground with
Their 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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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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6/29/20 9:48 P

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If you consume a late-night meal and then go to bed without exercising, what happens to the food you eat?
It is metabolized the same way as if you ate it earlier in the day emoticon
Your body doesn't know what time it is when you eat, so it doesn't metabolize food any differently at night than it does in the morning.



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6/28/20 8:37 P

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A single serving of bread is equal to:
1 oz emoticon
A single serving of bread is equal to 1 ounce. That's about the size of one small slice, 1/2 a bagel or 1/2 a bun.



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6/28/20 8:32 P

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Which vitamin is BEST known for helping promote good vision and eye health.
Vitamin A emoticon
Vitamin A is needed for night vision and helps the eyes adjust to lower levels of light. Lack of vitamin A may lead to night blindness, dry eyes, and eye infections, to name a few.



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6/28/20 8:23 P

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If people only ate healthful foods like fruits and vegetables they would never gain weight
False emoticon
Even healthful foods can result in weight gain. Although better for you than processed foods in numerous ways, too much of anything--even fruits and vegetables--can result in weight gain. It's all about calories in vs. calories out. That said, the calories you eat should come from the healthiest, most nutritious sources possible



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6/28/20 12:06 A

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How big is ONE serving of COOKED grains (oats, rice, pasta, etc.)?
½ cup emoticon
A single serving of cooked grains is 1/2 cup. If you're eyeballing it, that's about the size of a billiard ball.



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