Quiz Questions
Activity
Calcium
Fiber
Fruit
Heart Rate
Strength Training
Veggie
Water
Activity Facts
1. How much physical activity do the CDC and ACSM recommend for adults? Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week.
2. How much physical activity do the CDC and ACSM recommend for children and adolescents? Children and adolescents can choose any type of moderate or higher intensity physical activity, such as brisk walking, playing tag, jumping rope, or swimming, as long as it is adds up to at least one hour a day.
3. What are some of the benefits of regular physical activity? Regular physical activity helps us to maintain a healthy weight, increase muscular strength, improve cardio respiratory fitness, increase bone mass, reduce stress and anxiety and encourage self-esteem.
4. 10,000 steps a day is about how many miles? 10,000 steps is about 5 miles.
5. How many steps per day does the average American adult take? 3,000-5,000 steps on average per day
6. How many additional Calories per week does someone burn who walks 10,000 steps a day? A person who walks 10,000 steps a day will burn between 2,000 and 3,500 extra Calories per week.
7. If your goal is to lose weight, how many steps should you walk each day? In order to lose weight, you should walk 12,000-15,000 steps per day.
8. Is it better to be physically active and accumulate steps throughout the day or to engage in a 30-minute block of moderate-intensity exercise? One is not necessarily better than the other -- someone who is sedentary most of the day but who jogs over the lunch hour may expend as much cumulative energy as someone who is active the entire day.
9. Name one way you can increase your physical activity at work? Take the stairs instead of the elevator. Replace your coffee break with a walking break.
10. Name one way you can increase your physical activity at home? Mow your yard using a push mower. Hide your remote and change channels the old-fashioned way. Put on upbeat music while you clean your house.
Calcium Fact
1. Who is at the highest risk for osteoporosis and why? Women because their skeletons are smaller to start with and menopause causes accelerated bone loss.
2. What vitamin should be taken with calcium supplements to increase the absorption of calcium? Vitamin D
3. Other than dairy products, where can you find sources of calcium in your diet? In Chinese cabbage, almonds and broccoli and in calcium-fortified food products like tofu, breads, fruit drinks, fruit juices and cereals.
4. How much calcium should adults ages 19 to 50 years have each day? 1000 mg/day of calcium. Over 50 years old, adults need more calcium (1200 mg/day) because calcium absorption declines with age.
5. How much calcium should children ages 4-8 have each day? 800 mg/day or three servings of high calcium foods
6. How much calcium should children and teens ages 9-18 have each day? 1300 mg/day or four servings of high calcium foods
7. Why do pregnant women not need to increase their intake of calcium? Because intestinal calcium absorption increases during pregnancy, the recommended 1000 mg/day is sufficient.
8. What is osteoporosis? A disorder characterized by fragile, porous bones
9. What is osteopenia? Low bone mass
10. How can we boost our bone mass? By getting enough calcium and vitamin D in our diet and participating in weight-bearing exercise like running, walking, tennis, basketball and weight-lifting.
Fiber Facts
1. Which contains more fiber – an orange or a glass of orange juice? An orange
2. What are the two types of fiber? Soluble and insoluble fiber
3. In which foods do you find insoluble fiber? Whole grains, cereals and breads
4. What are the benefits of eating foods with insoluble fiber? They promote regularity and lower the risk of colon and rectal cancer.
5. In which foods do you find soluble fiber? Beans, peas, barley, apples and oats.
6. What are the benefits of eating foods with soluble fiber? They help to normalize blood glucose and insulin levels and prevent heart disease.
7. Is it better to get fiber from supplements or from food? It is better to get fiber from food because along with the fiber content in food comes other important nutrients.
8. How can you reduce the gas-inducing effects of beans? Soak dry beans at least eight hours and change the water several times. Drain off the liquid and rinse canned beans well before cooking.
9. What’s an easy way to start your day with fiber? Choose a high-fiber cereal with more than 3 grams of dietary fiber per serving that you enjoy.
10. Name 3 fiber-full alternatives to the foods we normally eat. Brown rice, whole-wheat pasta, popcorn, bran cereal, whole wheat flour, baked potato with skin, whole-grain bread and fresh fruit and vegetables with skins.
Fruit Facts
1. How many servings of fruit should you eat a day? 5
2. What kind of fat do avocados contain? Monounsaturated fat
3. What is the definition of a fruit? The edible part of the plant that contains the seeds.
4. Approximately how many apples does the average American consume each year? 120
5. Name 3 apple varieties. Gala, Golden Delicious, Red Delicious, Fuji, Granny Smith, McIntosh, Jonathan – just to name a few!
6. Cantaloupe is also known by what name? Muskmelon
7. If you shake a cantaloupe and hear the seeds rattling inside, what does this mean? The cantaloupe is ripe and extra-juicy
8. When does strawberry season start? In April
9. Why is watermelon so refreshing on a hot summer day? It is 92% water!
10. Watermelon is actually a vegetable and is related to which two other vegetables? Cucumbers and squash
Heart Rate Facts
1. When is the best time to take your resting heart rate? Before you get out of bed in the morning.
2. Where are the best locations to take your heart rate? At the wrist, at the inside of the elbow or at the neck.
3. If you are not exercising within your target heart rate, are you getting any benefit from the physical activity? Absolutely! Any physical activity is beneficial whether it is done within your target heart rate or not. Those individuals training for athletic competitions can use their target heart rate to maximize the benefits of their training workout.
4. How do you use the Talk Test to judge the intensity of physical activity? Using the Talk Test, a person who is active at a light intensity level should be able to sing while doing the activity. One who is active at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity. If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.
5. How do you calculate your maximum heart rate? Your predicted maximum heart rate is calculated as 220 minus your age.
6. Name 3 moderate-intensity activities. Walking briskly, recreational swimming, raking leaves, gardening, shooting hoops, tennis (doubles), weight lifting, line dancing, scrubbing floors, washing windows, hiking, in-line skating and snowshoeing.
7. Name 3 vigorous-intensity activities. Race-walking, jogging or running, swimming laps, tennis (singles), soccer, hockey, speed skating, bicycling more than 10 mph, high-impact aerobics, step aerobics, fast dancing, cross-country skiing, rope jumping and boxing.
8. What percentage of your maximum heart rate is considered your target heart rate for moderate-intensity activity? 50-75%
9. What percentage of your maximum heart rate is considered your target heart rate for vigorous-intensity activity? 70-85%
10. When you take your heart rate and start counting heartbeats, with which number do you start counting? Zero
Strength Training Facts
1. Are strength training, resistance training, weight lifting, bodybuilding and power lifting all the same thing? No, strength training and resistance training both refer to a specialized form of physical conditioning in which an individual performs a planned program of exercises with the goal of increasing the individual’s ability to exert or resist force. Weight lifting, bodybuilding and power lifting are competitive sports in which athletes develop mega-muscles.
2. What is the main benefit of strength training for women? Strength training is bone-building which helps to prevent osteoporosis and osteopenia.
3. When is it safe to start strength training exercises with children? When they are mature enough to follow directions in order to perform the exercises properly – around the age of 7-9/
4. For children, what should be the focus of strength training? The focus should be on proper form and endurance – not on how much weight can be lifted.
5. How much strength training is recommended for children? For children, one to three sets of 6 to 15 repetitions each is recommended no more than 2 or 3 days a week on non-consecutive days.
6. Can women over-develop their muscles with strength training – making the muscles big and bulky? No, due to their hormonal composition, women can significantly increase their present level of muscular strength with a conventional strength training program with little fear of developing bulging or overdeveloped muscles.
7. How should you breathe when strength training? It is recommended that you exhale during the most strenuous part of the movement—when you are exerting the most energy to displace the heavy load. Inhale during the less strenuous phase.
8. How can you help to prevent delayed-onset muscle soreness? Warm up thoroughly before your workout and cool down afterward with stretching. Also, give your muscles time to adapt to the new activity.
9. Name a benefit of using free-weights. Free weights allow movement in all three planes.
10. Name a benefit of using weight machines. Weight machines do not require spotters and are designed with simple ways to change resistance settings, possibly allowing individuals to complete weight exercises in a shorter period of time.
Veggie
1. Can you name 3 “superfoods?” Beans, broccoli, blueberries, oranges, pumpkin, soy, spinach and tomatoes.
2. What is the name for nonnutritive plant chemicals that contain protective, disease-preventing compounds? Phytochemicals
3. How big is one serving size of raw or cooked vegetables? ½ cup
4. What is an indication that corn has been over matured and may be tough? If the kernels at the tip of each ear are as big at the tip as they are at the base.
5. Why should corn be refrigerated? To prevent the ears from becoming less sweet, as heat converts the sugar content in corn into starch.
6. Which plant is the artichoke’s closest relative? The thistle
7. How do you choose a good artichoke? Choose one that is compact with tight leaves that squeak when you squeeze them.
8. What is considered to be the best part of the artichoke to eat? The heart.
9. Are red bell peppers a different variety than green bell peppers? No, red bell peppers are just mature green bell peppers.
10. Which parts of the bell pepper are indigestible? The stem and the seeds
Water
1. How much water should you drink each day to stay well hydrated? 8 to 12 cups
2. What are 3 situations/conditions in which you should drink even more water? If you exercise or engage in activity that makes you perspire, if it is hot, if you live at a high altitude, if you are pregnant or breast-feeding or if you are sick with fever, diarrhea and vomiting.
3. What is an easy way to tell if you are well-hydrated? Your urine should be colorless to slightly yellow in color.
4. Who regulates the production and sets the standards of bottled water? The Food and Drug Administration (FDA).
5. What is hyponatremia? A condition in which the excess water in your system can alter the normal amount of sodium in your blood.
6. Who is susceptible to hyponatremia? Distance athletes running marathons or competing in triathlons can drink too much water and can potentially overwhelm their kidneys, leading to hyponatremia.
7. What do distance athletes consume to prevent hyponatremia? Sports drinks that contain sodium along with their water.
8. Who regulates the standards for tap water? The U.S. Environmental Protection Agency (EPA).
9. What percentage of the human body is water? 60%
10. I know that I am supposed to drink around 8 cups of water a day. If I drink a cup of coffee, two sodas and two glasses of wine, will they count towards my 8 cups? Caffeinated beverages and alcohol have dehydrating effects, so they won’t count and you will need to drink more water to stay hydrated.