Answer the questions below and give yourself four points for each correct response. All these topics are covered in the articles and vidoes published in the September 2008 eZine.
MOVE:
What are the three basic components of physical exercise? (Total points: 12)
____________________ training
____________________ training
____________________ training
How many days per week and for how many minutes each day should you engage in moderately intense exercise that elevates your heart rate? (Total points: 8)
____________ days per week
____________ minutes each day
How many days each week should you engage in exercise that improves your muscular strength and endurance? (Total points: 4)
____________ days per week
How often should you work on increasing your range of motion and balance? (Total points: 4)
____________ days per week
FUEL:
Refer to the following ice cream label to answer questions 5-9. (Source: The Newest Vital Sign, A Health Literacy Tool, www.clearhealthcommunication.org)
If you eat the entire container of ice cream, how many calories will you eat? (Total points: 4)
____________ calories
If you are allowed to eat 60 grams of carbohydrates as a snack, how much ice cream can you have? (Total points: 4)
_______________________
Your doctor advises you to reduce the amount of saturated fat in your diet. You usually have 42 g of saturated fat each day, which includes one serving of ice cream. If you stop eating ice cream, how many grams of saturated fat would you be consuming each day? (Total points: 4)
____________ grams
If you usually eat 2,500 calories in a day, what percentage of your daily value of calories will you be eating if you eat one serving? (Total points: 4)
____________ percent
Pretend you are allergic to the following substances: penicillin, peanuts, latex gloves, and bee stings. Is it safe for you to eat this ice cream? If not, why not? (Total points: 8)
_______________________
_______________________
What should you use to clean fresh produce properly? (Total points: 8)
_______________________
_______________________
From the time fruits and vegetables are picked to the time they reach our plates, their nutrient content remains the same. True or False (circle one - total points: 4)
RELAX:
Sleep deprivation can lead to: (Total points: 4)
Heart disease
Weight gain
A weakened immune system
All of the above
If you get 7 to 9 hours of sleep each night but still wake up every morning feeling tired, you just need to sleep longer. True or False (circle one - total points: 4)
MAINTAIN:
The range for a normal blood pressure would be: (Total points: 8)
____________ systolic (top number)
____________ diastolic (bottom number)
Symptoms of high blood pressure include: (Total points: 4)
Rapid heartbeat
Dizziness
Both a and b
Neither a or b
Name two lifestyle changes that can help you control mild hypertension (high blood pressure): (Total points: 8)
_______________________
_______________________
CONNECT:
According to medical research, which of these things has a positive impact on your health and longevity: (Total points: 4)
Healthy relationships with loved ones and friends
A grateful attitude
Taking a vacation
All of the above
Actively following your religious faith has no impact on your physical health. True or False (circle one - total points: 4)
Answers: 1. Cardiovascular training, strength training, flexibility and balance training. 2. 5 days per week, 30 minutes per day. 3. 2 days per week 4. Every day 5. 1,000 calories 6. 1 cup (also correct: 2 servings, half the container) 7. 33 grams 8. 10 percent 9. No, because it has peanut oil. 10. Clean water and clean hands. 11. False. The nutrient content of fruits and vegetables diminishes with time. 12. d. All of the above. 13. False. Adults of all ages should get 7 to 9 hours of sleep each night—no less and no more! If you are getting enough sleep routinely but never feel rested, you should discuss the problem with your primary care physician. You may have a sleep disorder or medical condition that is decreasing the quality of your sleep. 14. Less than 120 systolic; less than 80 diastolic. 15. d. Neither a or b. High blood pressure usually has no symptoms. You can have it for years without knowing it, during which time it can cause serious damage to your heart, blood vessels, kidneys, and other parts of your body. The only way to find out if you have high blood pressure is to be screened for it by your healthcare provider. 16. Therapy for high blood pressure includes controlling weight, restricting sodium intake, moderating consumption of alcoholic beverages (fewer than two drinks a day for men, less than one drink a day for women), regular aerobic exercise, and stopping all tobacco use. 17. d. All of the above. 18. False. According to research conducted at Duke University and the University of California at Los Angeles, religiously active people tend to live longer, healthier lives. The study also found that religion can improve a person’s immune system and blood pressure.
