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9/18/20 11:14 P

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Which of the following can increase the risk of getting a migraine while exercising?
All of the Above emoticon
Regular exercise can help prevent chronic illness, boost your mood and lengthen your lifespan, among a host of other benefits. But while consistent sweat sessions are great for you, they can also trigger head pain if you've increased your workout intensity quickly, worked very intensely or become dehydrated. Overall, regular exercise has been shown to help diminish recurrent headaches, so don't limit your trips to the gym. Instead, keep an eye on your fluid intake, especially when increasing the length or intensity of your sessions.



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9/18/20 11:12 P

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Iron found in animal products is called.
Heme iron emoticon 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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9/18/20 11:10 P

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A person with a chronic condition should always get clearance from a doctor before starting an exercise program.
True emoticon
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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9/18/20 12:20 A

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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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9/18/20 12:19 A

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Coronary artery disease (CAD) is the leading cause of death in the United States for both men and women.
True emoticon
Nearly 70% of Americans don't get enough exercise, yet inactivity is a major risk factor for developing coronary artery disease (CAD). CAD is caused by deposits of fatty substances, cholesterol, calcium and other substances in the inner lining of the arteries that supply blood to the heart muscle. This build-up makes the arteries narrowed or blocked, and when oxygen-rich blood can't reach the heart, the result is chest pain or a heart attack. Over time, CAD can weaken the heart muscle and lead to heart failure.

While CAD is the most common type of heart disease and the leading cause of death in the United States for both men and women, the good news is that lifestyle changes—like exercise!—can help prevent or treat CAD in most people.



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9/18/20 12:18 A

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Wearing a heart rate monitor is the best way a person with high blood pressure can measure their exercise intensity.
False emoticon
Measuring heart rate is NOT a safe or effective way to measure exercise intensity if you have high blood pressure. For more detail and safety precautions, read Exercising with High Blood Pressure.



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9/16/20 10:25 P

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Cooking food in cast iron cookware can add iron to your food.
emoticon True
It's true! Cooking in cast iron adds a significant level of iron to the foods you cook, especially acidic foods such as tomato sauce.



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9/16/20 10:18 P

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Flaxseeds contain more Omega-3 fatty acids per weight than salmon.
True emoticon
Fifty grams of flaxseed has about the same amount of omega-3's as three pounds of salmon!



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9/16/20 9:07 P

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Line up these 5 homemade pies in order of most to least calories per slice (highest to lowest calories).
Pecan pie, cherry pie, apple pie, pumpkin pie, sweet potato pie emoticon
Here's the fat and calorie breakdown for homemade pies:
Pecan pie 503 calories, 27 grams fat
Cherry pie 486 calories, 22 grams fat
Apple pie 411 calories, 19 grams fat
Pumpkin pie 316 calories, 14 grams fat
Sweet potato pie 250 calories, 12 grams fat



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9/15/20 12:54 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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9/15/20 12:53 A

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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. While hormone replacement therapy can help relieve hot flashes, it isn't routinely recommended for menopause symptoms since it does carry other risks; talk to your doctor about its pros and cons to decide if it's right for you.



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9/15/20 12:52 A

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How many minutes of sunlight are generally needed per day to stimulate the body's vitamin D production?
15 minutes emoticon
Fifteen minutes of sunshine a day, preferably before noon or after 3 p.m., could be enough to stimulate your body’s vitamin D production.



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9/14/20 11:02 P

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How many minutes of sunlight are generally needed per day to stimulate the body's vitamin D production?
15 minutes emoticon
Fifteen minutes of sunshine a day, preferably before noon or after 3 p.m., could be enough to stimulate your body’s vitamin D production.



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9/14/20 10:57 P

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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. While hormone replacement therapy can help relieve hot flashes, it isn't routinely recommended for menopause symptoms since it does carry other risks; talk to your doctor about its pros and cons to decide if it's right for you.



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9/14/20 10:50 P

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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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9/13/20 10:52 P

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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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9/13/20 10:51 P

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Eggs can absorb flavors and smells from your fridge.
True emoticon
Eggshells have more than 17,000 pores. Keeping them in open air in the fridge next to last night’s salmon may yield a fishy-tasting omelet the next morning. Storing your eggs in the carton can help keep them fresh and tasty. It’s safest to keep eggs on the middle or bottom shelf of the fridge, not in the door, where temperatures often rise above the recommended 37 degrees Fahrenheit.



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9/13/20 10:50 P

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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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9/11/20 8:56 A

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Sweating during exercise causes acne
False emoticon
Sweat in itself neither fights acne nor causes it; but the increased blood flow, unclogging of pores from sweating, and stress reduction that result from exercise may all benefit the acne sufferer, says the Children’s Hospital of Colorado (CHC




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Exercise can be just as effective in treating depression as antidepressant medications are.
True emoticon
There are many effective treatments for depression, and antidepressant medications are just one of them. Because depression is so different among individuals, the methods used to treat depression also vary in effectiveness from person to person. For example, some studies show that exercise is just as effective as antidepressants in treating depression in some cases. For other people, talk therapy alone is enough to put depression at bay. Your doctor will work with you to find the best treatment plan for you, based on your symptoms



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9/11/20 8:39 A

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The hormonal changes of menopause help protect women against cardiovascular disease.
False emoticon
Before menopause, women have lower rates of cardiovascular disease than men, in part because of their higher levels of estrogen. After menopause, however, the rate of heart disease in women continues to rise. Women who are 65 and older will experience heart disease equally as often as men of their same age. Get the facts about heart disease in women.



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9/9/20 7:20 P

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Which types of nutrients provide energy for the body?
A, B, and C only emoticon
Only carbohydrates, fats and proteins provide energy, in the form of calories, to the body.



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9/9/20 7:17 P

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Beans, peas, lentils and oats are good sources of which kind of fiber?
Soluble fiber emoticon
Soluble fiber is found in beans, peas, lentils, oats, and barley. Some fruits and vegetables also have soluble fiber, such as apples, carrots, plums and squash. Eating foods with soluble fiber may help to lower blood cholesterol and decrease your risk of heart disease. These foods may also help lower blood sugar levels, which is important if you have diabetes.



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9/9/20 7:13 P

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According to research studies, which of the following strategies could help you burn more calories than the other?
Running before strength training emoticon
Research shows that you should do cardio first. Published in the Journal of Strength and Conditioning Research, one study examined how many calories exercisers burned doing one of four workout combinations: running only, strength training only, running followed by strength training, and strength training followed by running. The run-strength training group came out on top with the highest exercise after burn of all.



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9/8/20 11:22 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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9/8/20 11:13 P

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How many calories does a single gram of carbohydrate provide?
4 emoticon
One gram of carbohydrate provides 4 calories.



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9/8/20 11:04 P

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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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9/8/20 12:25 A

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Removing the skin from a butter-basted turkey will reduce your caloric intake by about 80 calories.
False emoticon
Turkey (or poultry) with skin has more fat, but removing the skin will save you only 40 calories and 3 grams of fat per serving



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9/8/20 12:21 A

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Which nutrient is known as the sunshine vitamin?
Vitamin D emoticon
Vitamin D is known as the "sunshine vitamin" because it is made in your skin when the ultraviolet light hits your skin. If you eat a balanced diet and get outside in the sunshine at least 1 ½ to 2 hours a week, you should be getting all the vitamin D you need.



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9/8/20 12:10 A

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The main fatty acid found in coconut oil is:
Lauric acid emoticon
Caprylic acid and capric acid make up only 10%-15% of coconut oil. Coconut oil’s main fatty acid is lauric acid.



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9/7/20 12:12 A

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Who is more likely to develop high blood pressure?
It depends on the person's age. 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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9/7/20 12:05 A

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By skipping 4 oz. of sweet potato casserole and choosing 1/2 cup of baked sweet potato instead, how many calories will you save?
154 emoticon
Four ounces of traditional sweet potato casserole contains 244 calories and 6 grams fat, but a plain baked sweet potato (1/2 cup) provides a low 90 calories and virtually 0 fat grams. "Sweeten" yours with a sprinkle of calorie-free cinnamon for added flavor.



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9/6/20 11:55 P

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Which of the following supplements can help prevent colds and the flu?
None of the above emoticon
Although each of these substances have been linked to cold prevention in some studies, but the jury's still out on the best role for herbal and vitamin supplements. According to respected organizations (such as the National Institutes of Health and the National Lung Association), there is no conclusive evidence that supports the notion that taking large doses of vitamin C, zinc, or Echinacea will prevent colds. However, these nutrients may reduce the severity or duration of some symptoms. Always talk to your doctor before taking any supplements.



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9/4/20 11:35 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.

Edited by: SUNSET09 at: 9/5/2020 (00:17)

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9/4/20 11:33 P

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Depression can be life-threatening.
True emoticon
Left untreated, depression can last for weeks, months or even years and increase the risk of other health problems and even death. Untreated depression can lead to the following:
- A weakened immune system, resulting in more and longer-lasting illnesses
- Insomnia, which leads to fatigue, reduced mental clarity, and trouble concentrating
- A higher risk of death in the event of a heart attack or stroke
- Alcohol and drug use, abuse, and dependence
- Suicidal thoughts and/or attempts



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9/4/20 10:16 P

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According to the USDA, how much of your plate should you fill with fruits and veggies at every meal?
½ of your plate emoticon
The USDA recommends filling half of your plate with fruits and veggies at every meal.



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9/3/20 5:25 P

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Heart disease is the result of a combination of uncontrollable and controllable risk factors.
True emoticon
Many people understand that there is a connection between poor diet, lack of exercise and the development of heart disease. But your risk of developing cardiovascular disease is the result of a combination of many risk factors. There are two main categories of risks that contribute to heart disease--those that you can't change (uncontrollable risks), and those that you can (controllable risks).



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9/3/20 5:20 P

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Cooking food in cast iron cookware can add iron to your food.
True emoticon
It's true! Cooking in cast iron adds a significant level of iron to the foods you cook, especially acidic foods such as tomato sauce.



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9/3/20 5:07 P

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BMI is the most accurate way to determine a person's degree of obesity.
False emoticon
BMI is a quick and easy way to determine if your weight is appropriate for your height. It's just a general measure (and isn’t always accurate for everyone).



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9/1/20 11:09 P

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To become a better runner, you must run every day.
False emoticon
Running every day is not a good idea. Without proper rest and recovery, your muscles will not repair adequately and you will increase your risk of injury, which could sideline you for days, weeks or even years. It is during the rest and recovery phase that your body adapts to running. This does not mean you can't do other cross-training activities on your non-running days, however.



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A middle-aged (or older) person who has never exercised before should get a doctor's clearance before starting a fitness program.
True emoticon
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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8/29/20 10:34 P

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Men need more vitamin K each day than women do.
True emoticon
The recommended daily vitamin-K intake for adult males is 120 micrograms; women need 90 micrograms daily.




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8/29/20 10:33 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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On average, how many minutes does it take for your stomach to signal to your brain that it's full?
20 minutes emoticon
It takes the stomach about 20 minutes to realize that it is full, which is why experts recommend that we eat slowly. Put your fork down between bites to avoid overeating.



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8/25/20 6:48 P

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Depression can be life-threatening
True emoticon
Left untreated, depression can last for weeks, months or even years and increase the risk of other health problems and even death. Untreated depression can lead to the following:




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8/25/20 6:32 P

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People who skip breakfast tend to LOSE MORE weight than people who eat breakfast.
False emoticon
A 2002 study by the National Weight Control Registry, a group of more than 3,000 people who have lost at least 30 pounds and kept it off for at least a year, found that breakfast eaters were more successful at maintaining their weight loss. Another study found that women who skipped breakfast made up for it by eating more throughout the day.
.




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8/25/20 6:27 P

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What is the role of insulin in the body?
All of the Above emoticon
Under normal circumstances, the glucose (sugar) levels in your blood rise after you eat. In response, the body produces a hormone called insulin, which helps the body convert the glucose in your bloodstream into usable energy.



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8/24/20 7:49 P

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With each step you take, how much force do your knees and hips experience?
2-4 times your body weight emoticon
Every time you take a step, the force on your knees and hips equals two to three times your body weight! Climbing down steps will increase the pressure on your knees and hips by six-fold—that's 900 pounds of pressure for a person who weights just 150 pounds. Your risk of developing osteoarthritis generally increases with the amount of weight that your joints have to bear. Once osteoarthritis has developed, being overweight exacerbates the condition. Your SparkDiet can help you lose the extra pounds safely and permanently.



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8/24/20 7:46 P

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Wheat bran, whole grains, fruits and vegetables are good sources of which type of fiber? Insoluble 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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8/24/20 7:10 P

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



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8/23/20 10:41 P

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Health problems such as obesity, diabetes, hypertension and depression are UNRELATED to the amount and quality of a person's sleep?
False emoticon
Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle. However, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease. For more details and information about insomnia and sleep problems, visit SparkPeople's Insomnia Health Condition Center.



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8/23/20 10:31 P

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Besides foods fortified with calcium, you can only get calcium from dairy foods like milk and yogurt.
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You can find calcium in many dairy-free foods, from almonds to tofu. Collard greens, black-eyed peas, blackstrap molasses, kale and oranges are a few more plant-based sources of calcium.




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8/23/20 10:21 P

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How many pounds of calcium are in the average adult body?
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Calcium is present in the body in greater amounts that any other mineral. Calcium builds strong bones in both length and density and is vital to the formation of teeth. There is about 2 - 3 pounds of calcium in the body, mostly concentrated in the bones and teeth.



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8/22/20 10:22 P

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What type of rhythmic exercise uses large muscle groups continuously?
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Aerobic exercise goes by a few other names, including cardiovascular exercise, cardio, and cardiorespiratory exercise. The word aerobic means "with oxygen". Regular aerobic exercise, such as walking, jogging, running, dancing, skiing, rollerblading, cycling, swimming, aerobics classes (both land and water), rowing, stair climbing, and more, can strengthen your lungs and heart, improving your health and helping you maintain a healthy weight. Read The Keys to Aerobic Exercise to learn more.



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