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8/10/20 7:59 P

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True or False: It's important to maintain a regular sleep and wake schedule each day, including weekends.
True


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True or False: Taking allergy medications regularly will cure allergies.
False


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How many calories per gram does alcohol contain?
7 calories per gram


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You should exercise in the 'fat burning zone' (low intensity, long duration) to lose the most weight.
False emoticon
The "fat burning zone" business is very misleading. It’s true that low intensity exercise uses more fat as fuel and that moderate intensity exercise (that you can maintain for 20 minutes or more) burns both fat and glucose. But, you're better off exercising in the aerobic zone as much as you can, because exercising at this higher intensity burns more total calories. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat. The relative percentage of fat burned has nothing to do with weight loss—it's the total amount calories burned that counts.

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To achieve minimum health and fitness benefits, adults should aim for how many aerobic exercise sessions per week?
3 emoticon
Aim for a minimum of 3 days of cardio (aerobic exercise) per week with no more than 2 days off between sessions. Gradually work your way up to 5 or 6 days per week.

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8/10/20 7:03 P

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Choosing white turkey meat instead of dark will save you how many fat grams per 4-oz. serving?
4 grams emoticon
Four ounces of dark turkey meat without skin contains a reasonable 183 calories and 5 grams fat. Skinless turkey breast is leaner at 153 calories and 1 gram of fat per serving.

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True or False: To lose body fat, it doesn’t matter what you eat as long as you stay within your calorie range.
False


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True or False: Alcohol is metabolized DIFFERENTLY than other foods and beverages.

True


Edited by: TCANNO at: 8/9/2020 (22:02)
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What BMI (body mass index) range is considered healthy?
18.5-24.9


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For optimum health, you want your HDL cholesterol to be …
High (greater than 60 mg/dL) 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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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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Iron found in animal products is called
Heme iron emoticon
Iron is available from foods of both animal (heme iron) and plant (non-heme iron) origin. It is better absorbed from heme iron sources.


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The blood pressure-lowering benefits of exercise can be observed how soon after starting a workout program?
Within hours


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True or False: Women need more calcium than men do.
False missed


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The majority of runners strike the ground with:
The heels


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


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Inactive adults who don't strength train regularly can lose how many pounds of muscle mass per year?
1/2 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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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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8/8/20 7:26 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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True or False: The elderly are more likely to be depressed than any other age group.
False


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What symptoms might indicate you have the flu as opposed to a cold?
All of the above



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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

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Increased thirst and urination, coupled with fatigue and weight loss could be symptoms of what condition?
Type 2 diabetes emoticon
Some people with type 2 diabetes won't show any symptoms. But for others, symptoms appear gradually. Common symptoms include increased thirst, increased urination, weight loss, blurred vision and fatigue. Other signs include frequent infections and slow-healing wounds.

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If your friend becomes obese, your chance of becoming obese, too, increases by how much?
57% emoticon
Research published in a July 2007 edition of the New England Journal of Medicine found that when one individual becomes obese, the chance that his or her friend will become obese increases by 57 percent--even if their friend lives far away, and especially if their friend is of the same sex--71 percent in that case.

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A vitamin E deficiency is common in the U.S.
False emoticon
Because it is abundant in many foods, a deficiency of vitamin E is rare. Vitamin E is found in a variety of foods. The best sources include wheat germ and wheat germ oil, soybean, corn, safflower and cottonseed oil. Good sources include margarine, mayonnaise, salad dressings, nuts, seeds, peanuts, and peanut butter. Fair sources include whole grains, corn, beef liver, leafy-green vegetables, fish and eggs

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True or False: Even a person who is mildly overweight should get a doctor's clearance before starting a new fitness program.
True


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True or False: Eating soup before your meal can help you consume fewer total calories during your meal.
True


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


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Heart disease is the leading cause of death in the United States.
True emoticon
*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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To help relieve some of the discomfort of hot flashes, a woman can:
B and D only emoticon
Hot flashes are common in most women during perimenopause, menopause, and even the post-menopausal years. More than three cups of coffee or caffeinated beverages per day, or less if you are particularly sensitive, can aggravate hot flashes. Wearing layers of clothing is recommended to help you cool off quickly during a hot flash and warm up if you get chilled after one. Layering blankets on your bed may help if you are experiencing hot flashes at night. Hormone replacement therapy isn't routinely recommended for menopause symptoms these days because it carries other risks, so talk to your doctor about its pros and cons. To learn more about the management and treatment of hot flashes,

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What kind of resistance do dumbbells provide?
Fixed resistance emoticon
Fixed resistance provides a constant amount of resistance throughout the full range of motion (ROM) of a strength training exercise. This means that the amount of resistance/weight you are lifting does not change during the movement. For example, during a 10-pound curl, you are lifting 10 pounds throughout the motion. Fixed resistance helps to strengthen all the major muscle groups in the body. Dumbbells provide fixed resistance.

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True or False: If you exercise regularly, it's possible to reduce your cholesterol even if you don't lose weight.
True


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A thiamin (vitamin B-1) deficiency can lead to
Beriberi


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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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"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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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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True or False: "Natural" is synonymous with "organic" when it comes to food.
False


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True or False: As long as you're working hard, you don't need to change your workout routine.
False


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True or False: Sweating during exercise causes acne
False


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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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Your body needs cholesterol to be healthy.
True 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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Darker colored honey is...
Richer in antioxidants emoticon
Generally, the highest levels of antioxidants come from the darkest colored honey.

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BMI is the most accurate way to determine a person's degree of obesity.
False




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Which of the following relaxation techniques will NOT help you get a better night's sleep?
Watching TV


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True or False: "Stretching" and "warming up" are the same thing.
False


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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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Stretching can cause injury.
True emoticon
Flexibility training is broadly accepted as a way to increase joint mobility. The goal of stretching is to optimize joint mobility while maintaining joint stability. Although research has shown that different stretching methods will improve joint flexibility, it should be noted that inappropriate stretching can cause injury.

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


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True or False: Eggs are a lower-quality protein than poultry, beef, fish, and beans.
False


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8/3/20 2:12 A

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What blood pressure reading is considered optimal?
120/80


Trev, Medway Towns, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.

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8/2/20 6:09 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.
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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8/2/20 6:03 P

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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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8/2/20 5:58 P

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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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8/2/20 2:30 A

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True or False: Your body needs an adequate amount of carbohydrates to be able to burn fat.
True


Trev, Medway Towns, Kent Southeast UK

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8/2/20 2:30 A

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True or False: Caffeine is found in certain headache medications.
True


Trev, Medway Towns, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.

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8/2/20 2:29 A

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True or False: People can have type 2 diabetes and show no symptoms.
True


Trev, Medway Towns, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.

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8/1/20 3:01 P

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All of the following statements about perimenopause are true EXCEPT which one?
A woman is usually infertile during this time emoticon
Perimenopause occurs before menopause and lasts about three to five years. Although a woman can experience many different menopausal symptoms during this time, that doesn’t necessarily mean she is infertile. Every woman is considered "fertile" until she has experienced a year or more of absent periods, and confirmed this with her doctor. Visit SparkPeople’s Menopause Condition Center to learn more.

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8/1/20 2:49 P

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What is the most accurate method of measuring body fat percentage?
Underwater weighing emoticon
Hydrostatic (underwater) weighing immerses a person in a large tank of water to calculate their body composition. Hydrostatic weighing is currently considered the "Gold Standard" of body composition analysis. It is the most accurate way to measure one’s body fat.

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People who eat chocolate live longer than people who abstain from it.
True emoticon
Researchers at Harvard University believe chocolate may help people live longer! A study tracking older men found that those who ate chocolate lived almost a year longer than those who didn't.

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8/1/20 2:27 A

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How many calories does a single gram of alcohol contain?
7 calories


Trev, Medway Towns, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
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