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NASFKAB Posts: 398,775
10/27/20 10:35 A

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10/27/20 10:32 A

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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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10/27/20 10:31 A

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




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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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10/26/20 4:40 P

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Snoring can be a symptom of sleep apnea.
True emoticon
Although snoring may be harmless for most people, it can be a symptom of a sleep apnea (especially if it is accompanied by severe daytime sleepiness). Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. Snoring on a frequent or regular basis has also been directly associated with high blood pressure.



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10/26/20 4:17 P

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Which of the following statements about sugar alcohols is FALSE?
They contain 1/8 the calories that sugar does 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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10/26/20 3:59 P

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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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10/26/20 3:47 P

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10/26/20 3:37 P

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Vegans need to take supplemental vitamin B-12.
True emoticon
Vegans, also known as strict vegetarians, omit all meat and animal products (eggs, dairy, etc.) from their diets. Because vitamin B-12 only occurs naturally in animal foods like meat, dairy and eggs, vegans must supplement their B-12 intake with pill supplements or foods that have been fortified with vitamin B-12.




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10/25/20 8:36 P

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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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10/25/20 8:25 P

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How many colds does the average adult catch each year?
2 - 4 emoticon
Adults usually catch a cold 2-4 times each year, but children can get sick more often, with about 6-10 colds per year.



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10/25/20 8:21 P

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Catching up on sleep can trigger migraines.
True emoticon
Lounging in bed until well after the sun rises—especially if you usually get up early—may help you catch up on some much needed sleep. However, alternating high-stress days with stress-free "veg" sessions can trigger changes in the amount of stress hormones in your bloodstream. As these hormone levels change, your blood vessels constrict (narrow) and dilate (widen), which can trigger a headache—especially if the shift is sudden.



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10/24/20 10:58 P

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What is Acai?
A berry from Brazil emoticon
Acai (pronounced ah-sigh-EE) is a berry from Brazil that's been widely touted in the United States for its health-enhancing powers. In addition to removing toxins and increasing energy, the alleged benefits include burning fat, reducing food cravings, and boosting metabolism. Typically the berry is sold in the form of juice (for as much as $40 a bottle), capsules, or powder. What supposedly makes acai berries so beneficial is their high levels of antioxidants, which help fight harmful free radicals.



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10/24/20 10:53 P

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Taking (or eating) extra vitamin B-12 can boost your energy levels.
False emoticon
A lack of vitamin B-12 may lead to fatigue, but taking extra B-12 does not boost energy levels. A water-soluble vitamin, your body excretes excess vitamin B-12.



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10/24/20 10:35 P

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You will absorb more nutrients from your veggies by eating them with a fat (such as a vinaigrette dressing).
True emoticon
Your body can't make use of certain vitamins and antioxidants found in vegetables(beta-carotene, vitamin D, and vitamin E in particular) without a bit of fat to help process them. Ditch the fat-free salad dressing and dip your fork into a dressing made with olive oil for heightened meal satisfaction and nutrient absorption,



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10/22/20 8:51 A

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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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10/22/20 8:43 A

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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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10/22/20 8:42 A

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If you feel thirsty, you could already be dehydrated.
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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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10/20/20 10:43 P

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In the phrase ''SMART Goals,'' what does the acronym ''SMART'' stand for?
Specific, Measurable, Attainable, Relevant, Timely emoticon
The best way to set yourself up for success is to make sure that your goals are SMART: Specific, Measurable, Attainable, Relevant, and Timely. Using these guidelines is a proven way to create goals that you can stick with for the long haul.




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10/20/20 10:34 P

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If people only ate healthy foods like fruits and vegetables they would never gain weight.
False emoticon
Even healthy foods can result in weight gain. Although better for you than processed foods in a lot of ways, too much of anything--even fruits and vegetables--can result in weight gain. It's all about calories in vs. calories out. That said, the calories you do eat should come from the healthiest, most nutritious choices possible



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10/20/20 10:30 P

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What does the 'glycemic index' rank?
Carbohydrate-containing foods emoticon
The Glycemic Index ranks carbohydrate-containing foods (on a scale from 0 to 100) based on their effects on blood sugar levels in the body.



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10/18/20 12:53 A

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How many different nutrients does your body need each day?
45 emoticon
Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten.



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10/18/20 12:52 A

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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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Everything you eat after 7 p.m. is more likely to be stored as fat.
False emoticon
It's a myth that eating late will make you gain weight. Your body doesn't know what time it is when you eat, and it metabolizes all calories the same way, regardless of the time of day they are eaten. There is no real concern with eating late or close to bedtime, unless you find it disrupts your sleep or makes you feel a sick when you lie down to go to bed.



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10/15/20 1:18 P

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Fresh juice is a good source of fiber.
False emoticon
Drinking the juice of fruits and vegetables means consuming their water and much of their vitamin and mineral content; however, the pulp, or fiber, which also has many health benefits, is removed.



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10/15/20 1:13 P

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To lose body fat, it doesn’t matter what you eat as long as you stay within your calorie range.
False emoticon
Your body has many complex processes that determine when energy gets put into and taken out of storage (fat cells). These processes are directly affected by what, when and how much you eat. Eating a healthy, balanced diet will make it easier for your body to burn fat and prevent the food you eat from being stored as fat. Whole, minimally processed foods and nutritionally-balanced meals are better than meals that are high in refined sugars, sodium, and/or processed grains. It's much harder for your body to turn lean protein, fruits, veggies and whole grains into fat than it is to turn sugar and refined foods into fat, for example. And more research is showing that a diet of whole foods is metabolized more efficiently than modern-day's processed food products, which may slow metabolism and lead to weight gain.



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10/15/20 1:07 P

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By adding exercise to your weight loss program, you'll be able to eat more calories and still lose weight.
True emoticon
Remember, to lose weight, you need to create a caloric deficit. You can do this by cutting calories from your diet, by exercising more, or by combining both diet and exercise. Because you need to give you body a proper amount of fuel for energy, nutrients, and to ensure weight loss, it can be hard to cut a large amount of calories by dieting alone. By adding exercise, however, you'll be able to eat more and still meet your goals. Just make sure that you account for all the exercise you do when you set-up your SparkPeople program. This way, you'll get an accurate calorie recommendation for you to lose weight at a healthy rate. To learn how your calorie recommendations are determined—and how exercise fits into that equation—check out Calorie Calculations 101.



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10/14/20 11:25 P

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Strength training builds stronger muscles, but what else does it help strengthen?
Tendons, ligaments, bones, joints (all of the above). emoticon
Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain.



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10/14/20 11:23 P

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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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10/14/20 11:22 P

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Your body needs both major minerals and trace minerals each day.
True emoticon
Minerals can be divided into two main categories, based on the amount that is needed by the body. Major minerals (or macrominerals) are present in relatively large amounts in the body and are required in fairly large amounts in the diet--more that 250 milligrams daily. Trace minerals (or trace elements) are needed in much smaller quantities--less than 20 milligrams daily.



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10/14/20 12:58 A

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In order for exercise to improve your cholesterol levels, it must be
None of the above emoticon
Exercise can increase your HDL (good) levels while lowering your LDL (bad) cholesterol. You'll be happy to know that you don't need to spend countless hours in the gym to achieve the heart-health benefits of getting active. The American Heart Association recommends 30 minutes of exercise on most days of the week.

Even moderate activity, if done daily, can make a difference. Research shows cholesterol improvements are related to the amount of activity and not to the intensity of the exercise. Even if you lose little weight, exercise can help you improve your cholesterol levels. Heart-healthy changes can occur inside your body before any benefits are seen on the outside.

Although everyone should consult their health care provider before starting an exercise program, in most cases, you won't need medical supervision to exercise safely and effectively.



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10/14/20 12:50 A

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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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10/14/20 12:47 A

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Which Girl Scout cookie gives you the most cookies for your calories?
Shortbread
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10/13/20 12:44 A

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Insulin resistance occurs in the early stages of type 2 diabetes. What does insulin resistance mean?
The body's cells don't use insulin properly emoticon
In the early stages of type 2 diabetes, the pancreas is still manufacturing insulin, but for some reason the cells of the body are not using it properly--a condition known as insulin resistance. In response, the pancreas produces more and more insulin, wearing itself out and eventually losing its ability to produce insulin to keep blood glucose levels in the normal range.



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10/13/20 12:42 A

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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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10/13/20 12:41 A

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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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10/11/20 4:42 P

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Simply walking for 15 minutes per day (without changing your diet) can prevent weight gain. False emoticon
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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10/11/20 4:36 P

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How often should a healthy person get his or her blood pressure checked?
Every time you see a doctor emoticon
Healthy individuals should get their blood pressure tested by a medical professional every time they see the doctor, or at least once every two years. People with hypertension should do this more frequently, in accordance with their doctor's instructions. Read What is Blood Pressure? to learn more.



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10/11/20 4:28 P

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Pollen counts are HIGHEST between 10 a.m. and 3 p.m.
False emoticon
Pollen counts are highest between 5 a.m. and 10 a.m. If you have allergies to pollen, you should avoid going outdoors during this time frame.



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10/10/20 9:23 P

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All types of chocolate provide health benefits?
False emoticon
Research suggests that the consumption of chocolate may help prevent high blood pressure, improve heart health, and provide a bounty of antioxidants. But all chocolate is not created equal, and not all types of chocolate offer these health benefits.



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10/10/20 9:21 P

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



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10/10/20 9:19 P

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Cooking veggies in water can decrease the amount of nutrients in them.
True emoticon
Most veggies retain their shape and texture even after cooking. But overcooking them (or cooking them the wrong way) can sap their nutrients. Heating veggies until mushy--especially in water--is more than unpalatable; it's a surefire way to decrease the nutrients available in the vegetables. Cook your veggies lightly and quickly to help retain water-soluble nutrients like vitamin C and many B vitamins.



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10/8/20 3:06 A

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Eating a diet high in sugar can cause type 2 diabetes.
False emoticon
There are many ways to prevent this form of 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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10/8/20 2:59 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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The morning after an intense workout, you start feeling quite sore. You notice that you feel this way up to 72 hours after your workout, but then you feel as good as new. Which type of muscle soreness are you experiencing?
Delayed Onset Muscle Soreness emoticon
Delayed Onset Muscle Soreness, called DOMS for short, is the soreness you're probably most familiar with. It's what you feel when you get out of bed the next morning after a tough workout. This type of muscle soreness begins 24 to 48 hours after your workout and actually indicates a natural adaptive process that the body uses after an intense exercise session. When you do a new or particularly challenging workout, your muscle fibers tear on a microscopic level. If you still feel pain well past the 72-hour mark you may be experiencing Long-Term Muscle Soreness. If the pain lingers for longer than 5 days, consult your doctor.



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It's important to maintain a regular sleep and wake schedule each day, including weekends.
True emoticon
Your sleep-wake cycle is regulated by a "circadian clock" in your brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake time, even on the weekends when there is the temptation to sleep in.



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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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10/5/20 10:41 P

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Untreated depression can lead to a weakened immune system.
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 a weakened immune system, resulting in more and longer-lasting illnesses.



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10/4/20 3:48 P

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A Body Mass Index (BMI) under ___ is considered underweight?
18.5 emoticon
A BMI of 18.5 or less is considered underweight. Calculate your BMI using SparkPeople's online calculator.



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Cholesterol doesn't play a significant role in your body; it's just bad for you.
Fales emoticon
Cholesterol is a building block of body cells and hormones. It makes up 50 percent of your nervous system, and is necessary for metabolism. In moderate amounts, it is essential to good health. But the dangers of high cholesterol, including artery blockage and heart disease, are well-documented. Other studies suggest that very low cholesterol levels can also be harmful and dangerous. The key seems to be making sure your body has enough--but not too much. Read What is Cholesterol? to learn more



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Depression is caused by a chemical imbalance in the brain.
False emoticon
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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10/3/20 12:28 A

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What type of stretching should always be avoided?
Ballistic stretching emoticon
Avoid ballistic stretching and other high-force, short-duration stretches that use rapid bouncing motions or momentum. You have far less control during this type of stretch and therefore a greater potential risk of injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.



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10/3/20 12:28 A

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You can "cheat" on the amount of sleep you get.
False emoticon
Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.




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Soluble and insoluble fiber have the same functions and benefits.
False emoticon
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.

Insoluble fiber 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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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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Your resting heart rate is a good indicator of what?
emoticon Your fitness level
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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The frozen dessert known as 'Italian ice' contains milk, just like ice cream does.
False emoticon
Italian ice (also called Granita) is a mix of juice (or other liquid like coffee), water and sugar, usually in a 4:1 ratio of liquid to sugar. The ices are stirred frequently during freezing to give it a flaky texture. These are almost always fat-free, contain minimal additives and are the lowest in calories of all frozen desserts.



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9/30/20 11:38 P

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Which of the following "menu words" signals the lightest menu item?
Poached emoticon
n 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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Appetite and hunger are one in the same.
False emoticon
Appetite is not the same thing as hunger; it actually refers to an interest in food. It's often said that someone's appetite can override their hunger and fullness. When some people feel stressed, they could lose their appetite and choose to ignore feelings of hunger. (Others respond the opposite way, eating in response to stress or negative emotions despite a lack of hunger or strong feelings of fullness.) And how many times have you sat down to a delicious meal and continued eating even though you were experiencing sensations of fullness? That, too, is an example of appetite overriding the signals from your body. As you start becoming more aware of hunger signals, do not confuse appetite with physical signs of hunger.



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Which of the following vitamins is water-soluble?
Vitamin B-12 emoticon
Water-soluble vitamins dissolve in water. They include the B-complex vitamins and vitamin C. They are carried in your bloodstream and are not stored in the body in significant amounts. Your body uses the amount that is needed, and then the extra is excreted in the urine. Since your body does not store water-soluble vitamins, regular intake is necessary. Water-soluble vitamins are also destroyed more easily during food storage, processing and preparation.



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The same two bacteria cultures are used to make all yogurts.
True emoticon
Two such bacteria cultures, Lactobacillus bulgaricus and Streptococcus thermophilus are used to make all yogurts.



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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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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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9/29/20 12:34 A

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Cold and flu season is in full swing! To stop germs from spreading, how long should you wash your hands at each session?
20 seconds emoticon
The number one way to defend yourself during cold and flu season is to wash your hands, including under the nails and in between fingers for at least 20 seconds with warm, soapy water—and to do so frequently.



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Snoring can be a symptom of sleep apnea.
True emoticon
Although snoring may be harmless for most people, it can be a symptom of a sleep apnea (especially if it is accompanied by severe daytime sleepiness). Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. Snoring on a frequent or regular basis has also been directly associated with high blood pressure.



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9/29/20 12:19 A

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How many nutrients are lost when whole grains are refined into white flour?
17 emoticon
When grains are processed and refined, the bran and germ are removed, leaving behind the white endosperm. During this process, grains become less nutritious, losing 25% of their original protein content and 17 other essential nutrients. While manufacturers then "enrich" the flour with some vitamins and minerals, a naturally whole grain is still a healthier choice. Compared to refined grains (white bread, white rice, white flour), whole grains pack more protein, fiber, vitamins (B vitamins and vitamin E), and minerals (magnesium and iron), as well as some antioxidants not found in other foods.



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9/26/20 3:35 P

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Women need more calcium than men do.
False emoticon
The calcium needs of men and women are the same: 1,000 milligrams daily for adults up to age 50. Older adults, both men and women, need more.



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Women should lift light weights for more repetitions to avoid bulking up.
False emoticon
While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer. No matter how many repetitions you do, you should be lifting a challenging weight and feel muscle fatigue by the end of each set. Learn how to Add Strength Training for Lean Muscles.



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Which of the following people is most likely to develop high blood pressure?
A 75-year-old woman 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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9/25/20 9:22 P

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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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9/25/20 9:14 P

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Which of the following high-fat foods is a source of heart-healthy fats?
Peanut butter emoticon
Natural peanut butter (made without added oils or sweeteners) contains monounsaturated fats, which are the healthiest fats for your heart. They decrease your total blood cholesterol but maintain your HDL (good) cholesterol. Ideally, most of the fat in your diet should come from this group, which includes: almonds, avocados, cashews, canola oil, hazelnuts, macadamia nuts, olive oil, olives, pecans, peanuts, peanut oil, pistachios, sesame oil, sesame seeds, and tahini paste. Read SparkPeople's Fat & Oil Reference Guide to learn more about healthy and unhealthy fats.



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9/25/20 9:04 P

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The key to developing muscle strength is to create tension within a muscle.
True emoticon
The key to developing strength is creating tension within a muscle (or group of muscles). This is known as the tension principle. Tension is created by resistance. Resistance can come from weights (like dumbbells), specially-designed strength training machines, resistance bands, or the weight of your own body.



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9/22/20 8:37 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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'Whole grain' is the same thing as 'whole wheat.'
False emoticon
The term "whole grain" is used in lots of food ads, and on the front of food packages, from bread to crackers to cereals. But whole grain is NOT the same thing as whole wheat.



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How long do you need to fast before getting a lipid profile test done?
9 - 12 hours emoticon
A simple blood cholesterol test (also known as a lipid profile), performed after fasting for 9-12 hours, can determine your triglyceride level.



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9/21/20 12:49 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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9/21/20 12:41 A

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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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9/21/20 12:31 A

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By dieting alone (not exercising), how much of your weight loss could be muscle and lean tissue?
25% emoticon
According to a University of Michigan research study, at least 25% to 30% of weight lost by dieting alone is not fat at all, but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.



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9/20/20 12:38 A

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Herb-seasoned roasted potatoes contain less than half the calories of mashed potatoes (made with butter and whole milk).
True emoticon
Roasted potatoes, made without added oil, contain about 57 calories and 0 grams of fat per 1/2-cup serving. Mashed potatoes contain twice the calories (120) and 4 grams of fat for the same portion.



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9/20/20 12:07 A

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According to a survey of SparkPeople members, involved in the Community lost about the same amount of weight as members who did not use Community features.
False emoticon
Our research has shown that people who use the Community (Message Boards, SparkTeams, etc.) tend to lose more weight on average than those who do not. So what are you waiting for? Start posting and get your weight loss going.



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9/18/20 5:59 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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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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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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9/17/20 12:33 P

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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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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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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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9/15/20 4:11 P

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Which of the following vegetables is in season during the winter?
2 and 4 (Kale and leeks) emoticon
Kale and leeks are both in season during the winter. Porcini mushrooms and zucchini are in season during the summer.



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How many calories does a single gram of protein provide?
4 calories emoticon
One gram of protein contains 4 calories.



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To build strength, your muscles must work ___ than they are used to.
Harder emoticon
In order to build strength, your muscles must work harder than they are accustomed to. This overload will result in increased strength as the body adapts to the stress placed upon it.



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9/13/20 6:53 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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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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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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9/12/20 7:09 P

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Which of the following foods may help reduce your risk of osteoarthritis?
A, B, C and D only emoticon
A diet low in omega-3 fatty acids (the good-for-you fats, from foods like flaxseeds, pumpkin seeds, hempseeds, and salmon) and high in unhealthy fats (corn, safflower and cottonseed oils, fatty meats, high-fat dairy products, saturated fat and trans fats) may contribute to your risk of developing osteoarthritis. Healthy omega-3's reduce joint inflammation while unhealthy fats can increase it. Read Foods that Fight Osteoarthritis for more information.



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What does hypertension mean?
High blood pressure emoticon
Hypertension means high blood pressure.



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