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8/22/20 10:17 P

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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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8/22/20 10:13 P

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Of adults with arthritis, how many take part in a regular exercise program?
2/3 emoticon
According to a study published in the American Journal of Preventive Medicine, adults with arthritis aren't exercising enough. According to researchers, more than one-third of adults with arthritis do NOT exercise at all (meaning approximately 2/3 do), and people with arthritis are less likely than people without arthritis to meet recommended levels of physical activity (30 minutes of moderate activity most days of the week). Exercise is an important part of an arthritis management program. To learn more, read Managing Arthritis with Exercise



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8/19/20 5:55 P

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For a muscle to get stronger, it has to get bigger.
False emoticon
The amount of force a muscle can generate depends not just on the size of the muscle fibers but also on the number of fibers that can be activated and used. Each time you challenge your muscles to do more than they usually do, they learn to use more of your existing muscle fibers. Muscle fibers won't start getting bigger until after you reach the point where you're activating most of them--and you can gain a lot of strength before you get to that point.


Edited by: SUNSET09 at: 8/25/2020 (18:30)

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Exercising on an empty stomach, such as first thing in the morning, will help your body burn more fat.
False emoticon
In the morning, your body has gone 8+ hours since eating or drinking anything. Your blood sugar levels are lower at this point, and your body doesn't have adequate fuel to workout optimally. Usually, experts recommend eating something—even if it's just a small snack—within 2 hours before working out. When your body doesn’t have proper fuel in it, many problems can result, the lesser being that your workout performance suffers, and the greater being something like passing out during exercise. Some people say that it will burn fat stores, but overall, the number of calories your burn during a workout (regardless of where they come from) is much more important. Plus, fat burns in the carbohydrate flame. This means if you exercise without eating (such as after "fasting" during sleep) your body does not burn fat efficiently, or sometimes at all.



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8/19/20 5:49 P

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What might happen if you don't properly cool down after exercise?
All of the above emoticon
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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8/19/20 5:48 P

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What blood pressure reading is considered optimal?
120/80 emoticon
Blood pressure, the force of blood against artery walls, is measured in millimeters of mercury (mm HG) and recorded as two numbers: systolic (pressure on the arterial walls as the heart contracts) over diastolic (pressure on the arterial walls as the heart relaxes between beats). Both numbers are important. Click here to see a chart that will help you recognize the differences between optimal and high (hypertensive) blood pressure for adults (measured in mm Hg).



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8/17/20 6:30 P

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




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8/17/20 6:23 P

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Eating chicken soup can help you recover from a cold.
True emoticon
There is a grain of truth to this practice. Chicken soup won't "cure" your cold, but research shows that it can help loosen nasal mucus and clear up congestion so you breathe a little easier. You can help yourself feel better in no time by following these Self-Care Tips for Sick Days.



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8/17/20 6:16 P

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How many types of carbohydrates are there?
Three emoticon
There are three types of carbohydrates: starches, sugars and fiber. All three types of carbs are added up and listed as Total Carbohydrates on the Nutrition Facts label of a food product.



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8/16/20 2:05 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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8/16/20 1:40 P

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Sunscreen blocks your body's ability to make vitamin D when exposed to sunlight.
True emoticon
Vitamin D is known as the "sunshine vitamin" because it is made in your skin when the ultraviolet light hits your skin. However, sunscreen can inhibit the body's ability to make vitamin D. If you eat a balanced diet and get outside in the sunshine at least 1.5 to 2 hours a week, you should be getting all the vitamin D you need.



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8/16/20 1:08 A

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Which of the following foods contain choles
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. Individuals should limit their intake of dietary cholesterol to less than 300 milligrams daily.



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8/16/20 1:01 A

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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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8/16/20 12:35 A

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The best way to get rid of belly fat is by doing more abdominal exercises like crunches.
False emoticon
There is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off. The midsection is a common "problem" area for many people. The best way to lose fat is through cardiovascular exercise. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition.



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8/14/20 9:54 P

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The ''Freshman 15'' is a myth?
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A 2011 study published in Social Science Quarterly showed that the typical weight gain during the first year of college is just 2.5 to 3.5 pounds and has little to do with higher learning and more to do with becoming a young adult. The not so good news: About 10 percent of freshmen will gain 15 pounds or more during their first year. And that's just the first year. Experts aren't as concerned about these actual pounds as they are about the rate at which students put them on. A 2008 study found that college students gain weight six times faster than the general population. And according to researchers, young adults continue to gain weight (1.5 pounds per year on average) during the four years after they graduate, too. Not all of this can be chalked up to "growing up," though. If left unchecked, the weight gain many experience as young adults can become a serious problem



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8/14/20 9:53 P

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




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8/14/20 9:52 P

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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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8/14/20 12:13 A

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Of adults with arthritis, how many take part in a regular exercise program?
2/3 emoticon
According to a study published in the American Journal of Preventive Medicine, adults with arthritis aren't exercising enough. According to researchers, more than one-third of adults with arthritis do NOT exercise at all (meaning approximately 2/3 do), and people with arthritis are less likely than people without arthritis to meet recommended levels of physical activity (30 minutes of moderate activity most days of the week). Exercise is an important part of an arthritis management program.




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8/14/20 12:04 A

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Although menopause usually does not require extra medical care, a woman should see her doctor if:
All of the above emoticon
All of these abnormal changes in menstruation could indicate a problem, so check with your doctor.



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8/13/20 11:54 P

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Which of the following foods is highest in antioxidants?
Raspberries emoticon
Scientists have discovered that berries have some of the highest antioxidant levels of any fresh fruits. Raspberries, for example, contain an especially high level of antioxidants--three times more than kiwis and 10 times more than tomatoes



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8/11/20 9:43 P

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Strength training elevates your metabolism immediately following a workout.
True emoticon
Johns Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end.



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8/11/20 9:39 P

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The food ingredients erythritol, maltitol, and sorbitol are all examples of what?
Sugar alcohols emoticon
Sugar alcohols get their name from their unique chemical structure, which resembles both sugar and alcohol. But they're neither sugars nor alcohols. In fact, sugar alcohols are a type of carbohydrate that sweetens foods, but with half the calories of sugar. There are several specific types of sugar alcohols (usually ending with the letters "-ol"): erythritol, hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, mannitol, sorbitol and xylitol.



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8/11/20 9:26 P

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On average, potassium intake among American adults is...
Lower than recommendations emoticon
The recommended intake of potassium for adult males and females is 4.7 grams each day. Most adults receive only 2.1 to 3.2 grams daily. 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.



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8/10/20 7:25 P

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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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8/10/20 7:19 P

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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 7:04 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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8/9/20 4:12 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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8/9/20 4:05 P

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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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8/9/20 3:54 P

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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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8/7/20 12:25 P

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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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8/7/20 12:21 P

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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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8/7/20 12:14 P

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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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8/5/20 3:56 A

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"Stretching" and "warming up" are the same thing.
False emoticon
Contrary to popular belief, stretching is not the same thing as warning up. A warm up can be a lower intensity version of the workout you are about to do, or it can be a completely different exercise. As long as it increases your heart and breathing rates, involves the muscles you are about to use, and lasts for 5-10 minutes it is considered a proper warm up. So why is a warm up so important? Read Common Fitness Blunders to find out.



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8/5/20 3:52 A

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



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8/5/20 3:46 A

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Hemp seeds contain healthy Omega-3 fatty acids
True emoticon
Hemp seeds are highly nutritious, containing essential fatty acids, amino acids, and minerals. About a third of the weight of the seed is made up of oil, and most of that oil is the healthy variety: ALA (alpha-linoleic acid, a type of Omega-3 fat) and linoleic acid. These essential fatty acids (EFA's for short) can benefit your health in many ways.



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8/5/20 12:41 A

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



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8/5/20 12:30 A

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




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8/4/20 11:05 P

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Your body needs cholesterol to be healthy.
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.

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

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8/2/20 6:06 P

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Even if you eat healthy and exercise regularly, your cholesterol levels are more likely to be elevated if you are overweight.
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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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 5:46 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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8/1/20 12:00 A

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



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7/31/20 11:59 P

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



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7/31/20 11:39 P

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



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7/28/20 6:33 P

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



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7/28/20 6:21 P

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If one or both of your parents had high blood pressure, your risk of developing it...
Doubles emoticon
Family history is a risk factor for high blood pressure. Your risk doubles if one or both of your parents had hypertension.



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7/28/20 6:16 P

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What level of serum (blood) cholesterol is considered healthy ?
Below 200 mg/dl emoticon
Serum (blood) cholesterol flows through the bloodstream. Your body manufactures most of its blood cholesterol, but it absorbs some from the foods you eat. A total blood cholesterol level of less than 200 mg/dL is a healthy goal. The amount of cholesterol you have in your blood is partly genetic (some people tend to have high levels, while other people tend to have low levels). But your habits (smoking, diet, exercise, etc.) affect the level of cholesterol in your blood too.



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7/27/20 10:45 P

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



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7/27/20 10:44 P

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



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



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