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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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About ____% of the calories you consume post-workout should come from protein.
25% emoticon
While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that's about 10-15 grams for most people.

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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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True or False: Residents of developed countries (like the U.S.) are MORE likely to experience allergies than people in developing areas of the world.
True

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True or False: Obesity may prevent the immune system from functioning properly.
True


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Beta-carotene is a form of which vitamin?
Vitamin A


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6/21/21 4:49 P

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The average American family throws away _______________ worth of food per year?.
$1,300-2,300 emoticon
According to The Natural Resources Defense Council, "American families throw out approximately 25 percent of the food and beverages they buy. The cost estimate for the average family of four is $1,365 to $2,275 annually."

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6/21/21 3:09 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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Sensitivities to specific allergens (such as pollen) are inherited.
False emoticon
Sensitivities to specific allergens are not inherited, but the tendency to develop allergies can be traced back to your parents. If your mother was allergic to dust mites for example, you might also develop allergies--but not necessarily to the same substance. If one of your parents had allergies, you have a one in three chance of also developing an allergy. This risk jumps as high as 75% if both of your parents had allergies.

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Which of the following things can trigger a flare up of IBS?
All of the above

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True or False: You will absorb more nutrients from your veggies by eating them with a fat (such as a vinaigrette dressing).
True


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True or False: Lifting weights can also help strengthen your bones.
True


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6/20/21 5:26 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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__ GRAMS of sugar listed on a nutrition label is equal to 1 teaspoon of sugar.
4 emoticon
Next time you're reading a nutrition facts label, do this math to find out just how much added sugar that food really contains! Every 4 grams of "sugars" listed on a food label equals one teaspoon of sugar.

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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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On average, women in the United States experience menopause at what age?
51


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How many minutes of sunlight are generally needed per day to stimulate the body's vitamin D production?
15 minutes


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Beans, peas, lentils and oats are good sources of which kind of fiber?
Soluble fiber


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6/19/21 10:14 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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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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6/19/21 9:49 A

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Eating food that was cooked in aluminum cookware can lead to Alzheimer's disease.
False emoticon
Claims have been made linking aluminum to Alzheimer’s disease and other health problems, but these claims have been unsubstantiated by scientific research. In fact, according to the FDA, taking one antacid or aspirin tablet provides the body with far more aluminum than cooking and storing an entire day’s meals in aluminum.

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6/19/21 2:28 A

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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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Which of the following statements about sugar alcohols is FALSE?
They contain 1/8 the calories that sugar does


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


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6/18/21 6:40 P

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Which habit has NOT been proven to prevent type 2 diabetes?
Consuming less sugar emoticon
There are many ways to prevent type 2 diabetes. Eating a healthy diet and getting sensible amounts of physical activity to achieve and maintain a healthy weight can help prevent it. Contrary to popular belief, eating too much sugar does not cause type 2 diabetes. Read more about Pre-Diabetes and preventing type 2 diabetes.

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What might happen if you don't properly cool down after exercise?
All of the Above 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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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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6/18/21 12:16 A

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True or False: Hemp seeds contain healthy Omega-3 fatty acids.
True


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Which of the following ingredients is a sign that a food product is made with 100% whole wheat?
None of the above


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True or False: Vitamins contain calories.
False


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Too much iron can be toxic.
True emoticon
Iron can build up to dangerously high levels in the body, especially in people with the genetic problem called hemochromatosis. Over supplementation of iron can also occur. This is especially dangerous in children who may take adult vitamin/mineral supplements. Immediate medical attention should be obtained. The Tolerable Upper Intake Level is 45 milligrams daily for both adult males and females.

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

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Your body needs an adequate amount of carbohydrates to be able to burn fat.
True emoticon
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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Which of the following high-fat foods is a source of heart-healthy fats?
Peanut butter

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True or False: Cellulite is a special type of fat.
False


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Which types of nutrients provide energy for the body?
A, B, and C only


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High blood pressure is usually asymptomatic.
True emoticon
You may have high blood pressure and not even know it. While 50 million Americans suffer from this affliction, 33 percent don't even know they have it, and 70 percent don't have it under control. High blood pressure is often referred to as the "silent killer." In general, it does not directly cause symptoms. When blood pressure is very high, it may cause symptoms such as headaches, dizziness, fatigue and ringing in the ears. However, it often causes no symptoms. The only way to know where you stand is to have your blood pressure checked by a qualified professional.

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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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Which of the following nutrients c an be found in flaxseeds?
All of the Above emoticon
Flaxseeds contain all of these nutrients. In case you don't know, "lignans" are a type of phytoestrogen that may protect against certain types of cancer, including breast cancer and prostate cancer. Even the National Cancer Institute has identified its cancer-fighting potential.

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True or False: People who skip breakfast tend to LOSE MORE weight than people who eat breakfast.
False

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How many nutrients are lost when whole grains are refined into white flour?
17


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True or False: The only way your body can store energy from food is in the form of body fat.
False



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Fish that live in warm, sunny waters contain more Omega-3's.
False emoticon
Fish that live in dark, cold waters naturally contain higher levels of Omega-3's.

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Which of the following nutrients should you LIMIT if you want to improve your cholesterol levels?
A, B and C only emoticon
Trans fat is the unhealthiest fat you can eat! It increases your total cholesterol and your LDL (bad) cholesterol while lowering your HDL (good) cholesterol. Saturated fat is unhealthy because it increases both your total blood cholesterol and your LDL (bad) cholesterol as well. Cholesterol should be limited to less than 300 mg daily. Polyunsaturated fats are somewhat healthy since they decrease your LDL (bad) cholesterol, but also decrease your HDL (good) cholesterol.

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Vitamin C is only found in fruits.
False emoticon
The best sources of vitamin C include citrus fruits (oranges, grapefruits, tangerines), strawberries, peppers, kiwi, and cantaloupe. Good sources include some green-leafy vegetables, cauliflower, tomatoes, potatoes, and pineapple.

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Approximately how many varieties of tea are there?
3,000


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True or False: Aerobic exercise decreases HDL cholesterol.
False


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True or False: Most people with diabetes suffer from type 2 diabetes.
True


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Your risk of developing high blood pressure increases as you age.
True emoticon
Your risk of developing high blood pressure increases as you age. Men over 45 and women over 55 are more likely to have high blood pressure than their younger counterparts. Up to age 55, men are more prone to high blood pressure than women, but after menopause, a woman's risk increases. By age 75, high blood pressure is more prevalent among women than men.

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Eating healthier and exercising more are the only ways to lower your cholesterol without taking medication.
False emoticon
Losing weight (if you are overweight), exercising regularly, eating a heart-healthy diet, and quitting smoking all work to improve your cholesterol levels.

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If you don't have allergies by the time you're 30, you won't develop them later in life.
False emoticon
Because repeated exposure to substances can prompt an allergic reaction, you are more likely to develop allergies as you get older.

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

Answer - False

Explanation
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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170
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6/13/21 9:49 P

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True or False: Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too.
True


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True or False: Walking provides enough impact to strengthen bones and decrease one's risk of osteoporosis.
True


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True or False: Antidepressants are the only effective treatment for depression.
False


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6/13/21 5:12 P

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Some medications can affect your heart rate during exercise.
True emoticon
Some medications (such as beta-blockers) can affect your heart rate during exercise. An exerciser taking beta-blockers may be working at a high intensity but might never reach her target heart rate. Therefore, people on medications that affect heart rate should not measure workout intensity by counting their heart rate.

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6/13/21 5:07 P

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Which of the following factors affect your flexibility level?
All of the Above emoticon
All of these factors affect your ability to stretch: Muscle connective tissues have a natural tendency to shorten with aging, resulting in tighter muscles. Several studies have shown that females tend to be more flexible than males. Active people tend to be more flexible than inactive people. An increase in muscle temperature results in a decrease of muscular resistance, which enhances your ability to stretch. Learn more from our Reference Guide to Stretching.

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6/13/21 4:44 P

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You pack a lunch that contains a turkey and cheese sandwich. How soon must you put your lunch in the refrigerator so that it remains safe to eat?
2 hours emoticon
If you pack a lunch that includes perishable food items--meat and cheese sandwiches, leftovers, salads, or dairy foods--don't let more than two hours pass from the time you make your lunch at home to the time you put it in the office refrigerator. The same rule applies if you go out for lunch and bring back fast food, carry out, or doggy bag.

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6/13/21 12:47 A

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What does hypertension mean?
High blood pressure


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What is the most accurate method of measuring body fat percentage?
Underwater weighing



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What type of aerobic exercise involves sustaining one exercise intensity for several minutes?
Continuous training


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6/12/21 2:14 P

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After age 60, people who don't strength train lose how many pounds of muscle per year (on average)?
1 pound emoticon
Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost.

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6/12/21 1:55 P

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The formula 220 - age measures what?
MHR emoticon
220 - age is a common formula to find your maximum heart rate (MHR) for aerobic exercise.

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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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6/12/21 2:30 A

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True or False: Sweating during exercise causes acne
False


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True or False: Starches, sugar and fiber are all types of carbohydrates.
True


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6/12/21 2:29 A

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What does BMI stand for?
Body mass index


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6/11/21 7:09 P

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Which of the following contributes to good heart health?
All of the Above emoticon
All of the above can help you improve your heart health.

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6/11/21 7:00 P

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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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6/11/21 6:43 P

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Research shows that you are more likely to receive accurate weight loss advice on high-activity message boards like SparkPeople's.
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 online forums. The study also recommends that health professionals refer their patients to high-volume forums, like SparkPeople.com's Message Boards for weight loss advice. Read more about this study here.

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6/10/21 9:05 P

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


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How many aerobic (cardio) exercise sessions should you aim for each week?
At least 3


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6/10/21 9:03 P

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True or False: Health problems such as obesity, diabetes, hypertension and depression are UNRELATED to the amount and quality of a person's sleep.
False


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6/10/21 6:08 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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6/10/21 5:59 P

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How many cups of popcorn does a large tub from a movie theatre usually contain?
20 cups emoticon
On average, a large popcorn (which contains 20 cups) boasts a mind-boggling 100 grams of fat—the equivalent of more than six fast food hamburgers. With about 1,300 calories, that large popcorn packs almost a full day’s supply of calories for the average dieter.

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6/10/21 5:56 P

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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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6/10/21 2:16 A

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


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True or False: strength training helps reduce the risk of diabetes.
True


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True or False: If you smoke, you should check with your doctor before starting a new fitness program.
True


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6/9/21 2:53 P

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The U.S. imports more cocoa beans than any other country.
False emoticon
The Netherlands is the top importer of cocoa beans, importing about 20% of the world's cocoa per year!

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