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4/2/20 10:41 P

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You can develop osteoarthritis by being physically inactive or physically overactive.
True emoticon
You are more likely to develop osteoarthritis if you are physically inactive or physically overactive. A lack of exercise weakens muscles and bones, decreasing flexibility and support at the joints, which eventually leads to pain and stiffness. At the same time, over-exercising can also be harmful to the joints. Stick with moderate exercise to strengthen the joints, decrease pain and improve range of motion. Read Managing Arthritis with Exercise to get started.

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4/2/20 10:21 P

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Exercise can help slow brain shrinkage in people with early Alzheimer's disease.
True emoticon
A study in the journal Neurology showed that exercise may help slow brain shrinkage in people with early Alzheimer's disease. In the study, adults diagnosed with early Alzheimer's who were less physically fit had four times more brain shrinkage than normal older adults.

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Caffeine has been found to aid significantly in weight loss.
False emoticon
Because caffeine is a stimulant, it does speed up metabolism, but the effect is only minimal and very short term. Clinical research does not show a significant weight loss with the use of caffeine-containing supplements. Therefore, save your money and leave those supplements (which can contain up to 300 mg of caffeine per dose) on the store shelf.

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4/2/20 9:47 P

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How much scientific evidence is there to suggest that dairy aids in weight loss?
Weak Evidence


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People who smoke need twice as much of what vitamin?
Vitamin C


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True or False: Depression can occur when other areas of your life are going well.
True


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4/2/20 9:19 P

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Which of the following foods contain fiber?
F, G and H only emoticon
Fiber is ONLY found in plant-based foods. Animal products do not contain any fiber.

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4/2/20 3:04 A

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True or False: Eventually, depression will go away by itself.
False


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True or False: Everything you eat after 7 p.m. is more likely to be stored as fat.
False


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4/1/20 4:04 P

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About ____% of the calories you consume post-workout should come from fat.
15% emoticon
Fat doesn't play a big role in post-workout recovery, and eating too much fat after a workout won't help your weight control or fitness endeavors. Only 15% (or less) of your post-workout calories should come from fat—that's less than 10 grams.

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4/1/20 3:35 P

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What type of rhythmic exercise uses large muscle groups continuously?
B and C only: emoticon
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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4/1/20 3:23 P

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How many teaspoons of sugar does a 12-oz can of soda contain?
10 emoticon
Four grams of sugar equals one teaspoon. A 12-oz can of pop contains 40 grams of sugar, which is equal to 10 teaspoons of sugar and 160 empty calories.

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4/1/20 3:02 A

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Besides building strong bones, what else does calcium do?
All of the above


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3/31/20 10:24 P

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How many calories per gram does alcohol contain?
7 emoticon
Explanation
[Alcohol] is high in calories, second only to fat in calories per gram (fat has 9 calories per gram; alcohol has 7). If you drink alcoholic beverages regularly, they can contribute a lot of calories to your diet, which can slow or stop weight loss, and promote weight gain. To limit the effect of alcohol on your weight, drink alcohol in moderation (defined above) or only on occasion.

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3/31/20 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
˝ of your plate emoticon
The USDA recommends filling half of your plate with fruits and veggies at every meal.

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3/31/20 9:50 P

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Pilates only works your core.
False emoticon
While Pilates does build core strength, Mr. Pilates always emphasized that his exercises were for the whole body. He believed the more muscles you use to perform a movement, the more efficient the movement would be. This creates a system of functional strength that applies to all movements. The Pilates system teaches a balance of strength and flexibility, or, "the uniform development of our bodies as a whole," Pilates often said.

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3/31/20 2:59 A

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Where does most of the fuel you burn during exercise come from?
Stored carbohydrates and fat


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True or False: By adding exercise to your weight loss program, you'll be able to eat more calories and still lose weight.
True


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An HDL ("good" cholesterol) level of __________has been linked to lower disease risks and protection against heart disease for both men and women.
60 mg/dL


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3/31/20 12:01 A

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If you feel thirsty, you could already be dehydrated.
True emoticon
The first signs of dehydration include thirst, dry lips and tongue, fatigue, lack of energy, and feeling overheated. If you wait to drink water until you "feel" thirsty, especially on hot days or during workouts, dehydration has already started.

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3/30/20 11:50 P

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Residents of developed countries (like the U.S.) are more likely to experience allergies than people in developing areas of the world.
True emoticon
Generally speaking, developed countries have much higher incidences of allergies than developing areas of the world. Scientists believe that the clean and sanitized homes of the industrialized world are actually detrimental to the immune system, and that exposure to illness-causing bacteria is necessary for the immune system to function optimally. When your immune system is not challenged by natural foes, it malfunctions and becomes supersensitive to seemingly harmless substances.

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Men who exercise for 1 hour, 5 times per week can reduce their risk of stroke by how much?
Half emoticon
Harvard researchers looked at 11,000 men and determined that one hour of regular, moderate exercise (equivalent to brisk walking), done five days a week, may cut a man's risk of stroke in half.

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3/30/20 2:55 A

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True or False: Even if you are at a healthy weight, your risk for developing hypertension is greater if you do not exercise regularly.
True


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What is the best way to prevent the flu?
Get a flu shot


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3/29/20 3:07 A

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True or False: Skipping the cool down at the end of your workout can lead to dizziness and/or faintness.
True



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True or False: Vitamins contain calories.
False



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Riboflavin is another name for which vitamin?
Vitamin B-2


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3/29/20 3:05 A

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How accurate are 'skinfold' body fat tests that use callipers?
98% emoticon
The American College of Sports Medicine states that skinfold measurements, when performed by a trained, skilled tester, are up to 98% accurate. Because of the consistency in results, the high success rate, and the low margin of error, this is generally accepted as the best field test, outside of clinical testing, such as hydrostatic weighing.

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3/29/20 2:59 A

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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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3/29/20 2:26 A

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Which of the following statements about alcohol's effects on blood sugar is correct.
It can both raise and lower blood sugar emoticon
Alcohol can interfere with your blood glucose control, both raising and lowering blood sugar. Once in your system, alcohol initially lowers blood sugar, which can lead to hypoglycemia (low blood sugar). Some alcoholic beverages can raise your blood sugar because of their high carbohydrate content. To prevent your blood sugar from going too high, avoid sweet wines, liqueurs, and sweetened drinks like daiquiris, margaritas, pina coladas, etc. and choose lower-carb drinks

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3/28/20 2:03 P

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To build greater muscle strength, you should do ___ repetitions of each exercise?
Both A & D emoticon
If your goal is to build strength and muscle size, then aim for fewer reps (such as 8-10). Because you are doing fewer reps, you will need a heavier weight to reach muscle exhaustion in each set, so that's where the phrase "heavy weight, low reps" come from.

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3/28/20 1:48 P

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

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3/28/20 12:45 P

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Potatoes, Sweet Potatoes, and fams all come from the same plant Family
False emoticon
They are all members of distinct Plant Families, unrelated to each other. The only thing they all have in common is their growing habit: All Of Them Are Edible Tuberous Roots, supported by above ground flowering plants

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3/28/20 12:22 A

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Wearing ankle or wrist weights is a safe way to add intensity to your walks.
False emoticon
Avoid wearing ankle and wrist weights. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.

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3/28/20 12:18 A

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Which of the following ground beef products tends to be the LEANEST?
Ground round emoticon
Ground beef products (in order of most to least fat): ground beef, ground chuck, ground round. Eye of round and roasts are leaner, while steaks and ribs have more fat.

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3/27/20 11:46 P

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Soybeans can contain more Omega-3's than certain types of fish.
True emoticon
(One serving of cooked soybeans contains more omega-3s (in the form of ALA) than some coldwater fish. Tofu, which is made from soybeans, contains Omega-3's, too, but only about one-third as much as the whole cooked beans do.)

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3/27/20 11:33 P

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What kind of resistance do dumbbells provide?
Fixed resistance


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True or False: Your body needs sodium.
True



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Which of the following statements about alcohol's effects on blood sugar is correct?
Alcohol can both raise and lower blood suga


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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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3/26/20 11:57 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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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.


Edited by: SUNSET09 at: 3/27/2020 (00:19)
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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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3/26/20 11:38 P

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What does BMI stand for?
Body mass index


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True or False: Exercise can be just as effective in treating depression as antidepressant medications are.
True


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True or False: Quitting smoking can make you irritable due to a drop in serotonin levels.
True


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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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True or False: Cholesterol doesn't play a significant role in your body; it's just bad for you.
False



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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: Cooking food in cast iron cookware can add iron to your food.
True


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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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Antibiotics can treat a cold or the flu.
False emoticon
When you come down with a cold or the flu, the last thing you should do is take an antibiotic. Most antibiotics only work against infections caused by bacteria, so they won't work against illnesses (like the cold or the flu) that are caused by viruses. Currently, no licensed antibiotics exist for fighting the common cold. Some prescription antibiotics (known as antiviral medications) are available and effective against the flu, but only if they're taken very early in the illness.

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Individuals who get under _______ hours of sleep per night are more at risk for heart disease, obesity, stroke, and other health conditions.
6 emoticon
Individuals who get less than six hours of sleep a night may be at an increased risk for viral infections, heart disease, obesity and stroke, with an associated decline in mental functioning to boot.

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What do all three types of diabetes (type 1, type 2, gestational) have in common?
They result in high levels of glucose in the bloodstream emoticon
If insulin isn’t available, or if the body isn’t using it correctly, a person's blood glucose will remain elevated. The latter describes diabetes mellitus, a serious health condition that affects millions of people. There are actually three variations of this disease, but all are characterized by abnormally high levels of glucose in the bloodstream. Learn more about the similarities and differences between all three Types of Diabetes.

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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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All frozen yogurts are made with real yogurt that contains probiotics (live and active cultures)
False emoticon
While lower in calories and fat than ice cream, not all frozen yogurt is made with live and active cultures the way that standard yogurt is. To make sure that a frozen yogurt contains "yogurt" and a significant amount of live and active cultures, look for the National Yogurt Association (NYA) Live & Active Cultures seal. Without that seal, frozen yogurt does not contain any probiotics

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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: Antibiotics can treat a cold or the flu.
False


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If you consume a late-night meal and then go to bed without exercising, what happens to the food you eat?
It is metabolized the same way as if you ate it earlier in the da

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True or False: A women who is breastfeeding should get clearance from her doctor before starting an exercise program.
True


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True or False: Regularly walking about 10,000 steps per day can help lower blood pressure.
True


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Vegans need to take supplemental vitamin B-12.
True


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Vitamin D and calcium work hand in hand to fight the osteoporosis often associated with aging. How much vitamin D do most adults need each day?
400-800 IU emoticon
Just a few minutes of sunlight a day can provide your body with ample amounts of vitamin D, but many of us spend most of our time indoors, especially during the winter months. A daily supplement providing 400-800 IU (international unites) of vitamin D can help to ensure you’re meeting your body’s needs. Learn more about eating to prevent osteoporosis.

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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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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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How many calories are equal to one pound of body fat?
3,500


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


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True or False: Too much calcium intake can lead to problems.
True


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Regularly walking about 10,000 steps per day can help lower blood pressure.
True emoticon
A 2001 study published in Medicine & Science in Sports and Exercise found that sedentary women with high blood pressure reduced their systolic blood pressure and body mass by walking 9,700 steps per day at a self-selected pace for 24 weeks.

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The elderly are more likely to be depressed than any other age group.
False emoticon
Depression is not a natural part of aging. While you may think that the risk of developing depression increases with age, that's not always the case. In fact, studies show that the elderly are more likely to be happy and content with their lives than their younger counterparts. Depression can occur at any age (even in children), but it is most common in people between the ages of 24 and 44.

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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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What is the name of the condition of an UNDERACTIVE thyroid?
Hypothyroid


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True or False: The nutrient content of an egg depends mostly on whether or not the eggs come from free range chickens.
False


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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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Which type of food can be stored as body fat?
All of the above emoticon
Put simply, too much of any type of food can result in weight gain.

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The blood pressure-lowering benefits of exercise can be observed how soon after starting a workout program?
Within hours emoticon
According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout! This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program.

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Choosing white turkey meat instead of dark will save you how many fat grams per 4-oz. serving? emoticon
4 grams (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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How long do you need to fast before getting a lipid profile test done?
9-12 hours


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True or False: Sweating during exercise causes acne
False


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About ____% of the calories you consume post-workout should come from fat.
15%


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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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How many minutes of Sunlight are generally needed per day to stimulate the body's Vitamin D production?
15 emoticon
15 Minutes of Sunshine, preferably before Noon or after 3 P.M. could be enough to stimulate the body's Vitamin D production.

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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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True or False: Bed rest is the best treatment for back pain.
False


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True or False: Even if you eat healthy and exercise regularly, your cholesterol levels are more likely to be elevated if you are overweight.

True


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Where is most of the body's serotonin located?

In the gastrointestinal tract


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How many of the calories in a healthy diet should come from carbohydrates, according to reputable nutrition experts?
45-65 % emoticon
Carbohydrates should make up 45% - 65% of the total daily calories in a healthy diet. At least 130 grams of carbohydrate should be included in the diet each day.

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How much water should you drink during a workout?
8 ounces every 15-20 minutes emoticon
During one hour of vigorous exercise, the average person loses one quart (32 ounces) of water through sweat! However, drinking water before and after exercise is just as important. Read more about Drinking Water During Workouts.

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Which of the following is NOT a symptom of seasonal allergies?
Body aches emoticon
Body aches are never a symptom of seasonal allergies. If you experience body aches plus other allergy symptoms such as sneezing, stuffy nose and congestion, you most likely have a cold and should consult your doctor to find the best treatment option for you.

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True or False: Appetite and hunger are one in the same.
False


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What percentage of a cucumber is made of water?
96%


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There are 5 components of fitness. Which of the following isn't one of them?
Warm up


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