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11/21/19 12:56 A

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For optimum health, you want your HDL cholesterol to be …
High (greater than 60 mg/dL) emoticon
DL (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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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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There are 5 components of fitness. Which of the following isn't one of them?
Warm up emoticon
These five components of fitness should be included in your own fitness program. To be considered fit, you need to meet certain standards in each of these five areas, which include 1- body composition (your weight, fat mass, lean muscle mass, and fat distribution), 2- aerobic fitness (ability to sustain moderate-intensity activity for extended periods of time), 3- flexibility (the range of motion of several joints), 4- muscular strength (maximum amount of force you can perform with a single contraction), and 5- muscular endurance (ability to repeat high-intensity muscle contractions). While warm-ups aren't part of the 5 components of fitness, they should be part of your workouts. You should warm-up before aerobic, strength, and flexibility exercises. To learn more about all five components of fitness, check out Fitness Resource Center.



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11/19/19 2:05 P

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How many of the calories in a healthy diet should come from carbohydrates, according to reputable nutrition experts?
45-65% emoticon
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 each day.



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Which of the following can help reduce the length and severity of colds and flu?
A, B and C only emoticon
There is no cure for the common cold or flu. But vitamin-rich fruits and veggies (dark green, red and yellow ones) can boost your body's resistance. So can adequate rest and plenty of fluids—especially water, which moistens mucous membranes and helps them fight off intruding viruses. Taking hot baths can be relaxing and soothe those flu aches, but it's not a good idea when you have a fever. Wondering about whether or not you can exercise when you're sick? Click here to find out.



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Minerals cannot be destroyed by light, water, or heat.
True emoticon
Minerals are very stable. They cannot be destroyed by light, water, heat or food handling processes. In fact, the little bit of ash that remains when a food is completely burned is its mineral content!



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11/19/19 12:17 A

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The only way your body can store energy from food is in the form of body fat.
False emoticon
Your body can store energy from food for future use in two ways: 1) as fat and 2) as muscle fuel (called glycogen). Its first priority is to fill its glycogen tanks, because glycogen is the body's primary source of energy for physical activity. Once your glycogen stores are filled and the rest of the body's energy needs are covered, all the extra energy from your food will be stored as body fat.



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11/19/19 12:12 A

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Exercising will prevent cellulite.
False emoticon
Even the most hard-core female athletes can have cellulite because of the nature of her fibrous connective tissue. Exercise will reduce the overall amount of fat you have overall, thereby minimizing the amount of cellulite you have. Tone, firm muscles will also make the cellulite you do have less noticeable.



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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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11/17/19 4:28 P

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Cooking veggies in water can decrease the amount of nutrients in them.
True emoticon
Most veggies retain their shape and texture even after cooking. But overcooking them (or cooking them the wrong way) can sap their nutrients. Heating veggies until mushy--especially in water--is more than unpalatable; it's a surefire way to decrease the nutrients available in the vegetables. Cook your veggies lightly and quickly to help retain water-soluble nutrients like vitamin C and many B vitamins



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11/17/19 4:23 P

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



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Eggs contain all of the following vitamins EXCEPT:
Vitamin C emoticon
Eggs provide some of every vitamin above with the exception of vitamin C. They are one of the few dietary sources of vitamin D and are an excellent source of B vitamins. You'll also get several of the minerals your body needs to function, including calcium and phosphorus for bone health.



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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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11/17/19 12:47 A

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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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11/17/19 12:44 A

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Everything you eat after 7 p.m. is more likely to be stored as fat
False emoticon
It's a myth that eating late will make you gain weight. Your body doesn't know what time it is when you eat, and it metabolizes all calories the same way, regardless of the time of day they are eaten. There is no real concern with eating late or close to bedtime, unless you find it disrupts your sleep or makes you feel a sick when you lie down to go to bed.



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11/14/19 11:31 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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11/14/19 11:26 A

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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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11/14/19 11:24 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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11/10/19 11:57 P

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According to the glycemic index, people should eat more foods that have...
Low Glycemic Index emoticon
One system for classifying carbohydrates is the glycemic index. The glycemic index ranks foods on how they affect blood sugar level by measuring how much the blood sugar increases after one eats. For example, white bread is digested quickly into glucose, causing blood sugar to spike quickly. Therefore white bread has a high glycemic index number. In contrast, brown rice is digested more slowly, causing a lower, more gentle change in blood sugar. It therefore has a lower glycemic index number.



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11/10/19 11:04 P

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Chronic stress can literally make you sick.
True emoticon
According to the National Institutes of Health, hormones (like cortisol) that hang around during chronic stress can put us at risk for obesity, heart disease, cancer, and a variety of other illnesses. Take time out of your day to do a relaxing activity you enjoy, like journaling, meditating, going for a jog, or talking to a friend on the phone. Return refreshed and kick your stressors to the curb!



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11/10/19 10:52 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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11/9/19 11:48 P

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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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11/6/19 2:07 A

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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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11/6/19 2:05 A

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In the U.S., how far does the average food item travel before it reaches your table?
Over 1,000 miles emoticon
Our existing system of food transportation and distribution requires enormous amounts of energy and resources. Before reaching your table, the average food item in the United States will travel 1,300 miles! This is one of many reasons that environmentalists and nutritionists alike recommend eating locally grown food as much as possible.



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11/6/19 1:25 A

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A potassium deficiency can lead to...
High blood pressure emoticon
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. Also, with prolonged diarrhea, vomiting, or laxative use, a potassium deficiency may occur. Kidney problems may also cause severe loss. A deficiency will result in the following symptoms: weakness, appetite loss, nausea, and fatigue



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11/6/19 1:23 A

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How many calories does a single gram of protein provide?
4 emoticon
One gram of protein contains 4 calories.



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Britain's Earl of the Sandwich invented the sandwich.
True emoticon
Years ago, Britain's Earl of the Sandwich, John Montague, couldn't be bothered wasting time at lengthy meals. Meals took too much time away from his passion for gambling. So, he asked for his meat to be brought between two slices of bread for a quick and easy meal that could be eaten while playing cards. The Earl was so proud of his discovery that he named it after himself. And thus, the sandwich was born.



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11/5/19 11:27 P

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Garlic is a good source of:

Vitamins A, E, and B12
Vitamin D and potassium
emoticon Vitamin C, B6 and manganese
Vitamin K, copper, and zinc
None of the above

Explanation
Garlic has been shown to moderately reduce cholesterol, and its sulfur compounds have been shown to reduce blood pressure. It's also low in calories (4 calories per clove) and high in vitamin C, vitamin B6 and manganese.





How Much Better Off Would We All Be If We Took Fewer Pills and More Walks?


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Depression is caused by a chemical imbalance in the brain.
False emoticon
The causes of depression are complex and overlapping. In fact, one true cause is not known. Low serotonin levels are a symptom of depression, but there is no proof that low levels of serotonin actually cause depression. Click here to learn more about the possible causes of depression.



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



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11/3/19 2:05 A

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Very large doses of vitamin C can cause what problem?
Diarrhea emoticon
Vitamin C is water-soluble, so the body excretes any excess consumed. However, very large doses may cause kidney stones and diarrhea. The Tolerable Upper Intake Level is 2,000 milligrams for both adult males and females.




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Which of the following "menu words" signals the lighest 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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11/3/19 12:59 A

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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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10/31/19 11:39 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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Simply walking for 15 minutes per day (without changing your diet) can prevent weight gain. False emoticon
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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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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10/30/19 1:06 A

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What symptoms might indicate you have the flu as opposed to a cold?
All of the Above emoticon
Sometimes it's hard to tell whether the symptoms you're exhibiting indicate a cold or the flu. But in general, all of the characteristics above indicate the flu. Colds are characterized by nasal congestion, coughing, sneezing and sometimes a low-grade fever (under 100 degrees Fahrenheit). While a cold comes on gradually and mildly, the flu arises suddenly. The flu can cause cold-like symptoms like nasal and chest congestion, but it also results headaches, overall body aches, a high, persistent fever (102-104 degrees F), and exhaustion. It can take several weeks to recover from the flu. For more information, visit SparkPeople's Cold & Flu Survival Guide



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Which of the following measures can be taken to help prevent or delay the onset menopause None of the Above emoticon
Menopause is a natural event and cannot be stalled or prevented. However, medications, diet and exercise can prevent or eliminate some symptoms of menopause and enhance a woman's quality of life as she grows older. Learn how certain diet and fitness habits can help ward off symptoms.



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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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10/23/19 12:56 A

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



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10/23/19 12:45 A

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What does the word 'aerobic' mean?
With oxygen
emoticon
The word "aerobic" means "with oxygen." Aerobic and cardiovascular exercises usually refer to the same thing, but the words themselves do not have the same meaning.



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10/22/19 11:55 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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10/21/19 12:03 A

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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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10/20/19 11:57 P

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How long do you need to fast before getting a lipid profile test done?
9 - 12 hours emoticon
A simple blood cholesterol test (also known as a lipid profile), performed after fasting for 9-12 hours, can determine your triglyceride level.



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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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10/19/19 11:16 P

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Sunset09,

Thank you for posting the trivia Qs & As. Too bad they get buried so far down on the pages here.

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Even if you are at a healthy weight, your risk for developing hypertension is greater if you do not exercise regularly.
True emoticon
Sedentary individuals have a higher risk for hypertension than individuals who are active. Regular exercise can lower both systolic and diastolic blood pressure. However, if you are overweight, your risk of developing high blood pressure is two to six times higher.



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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. Learn how to Cool Down properly.



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10/19/19 3:09 P

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How many of the calories in a healthy diet should come from carbohydrates, according to reputable nutrition experts.
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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 each day.



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