Test out your health knowledge with this mini trivia challenge! Don't ruin the fun and open a tab in google, test your brain! Answers and information for each question can be found at the end of the quiz.
Nice job! Here are your answers:
3,500, 48%, Rhomboids, Vitamin A, [Avocados, Berries, Coconut, Black Beans, Quinoa], Power Cleans, Resting metabolic rate
1. 500 Extra Calories a day = a pound of weight gain per week
This is where that magic number of 3,500 calories comes from (500kcal x 7 days in the week). To better put this into perspective, if you were meeting your calorie needs for the day from food (which you should be), but added in a couple extra drinks (a beer or glass of wine averages between 120-160kcal) and an extra snack or sweet to go with them, you would easily be meeting your 500 extra calories in one sitting. However, this could also come from not moving enough in the day to match what feels like a normal day of eating. Ever feel a little "heavier" (not literally, weight gain doesn't occur that quickly) come Sunday evening if you've taken a weekend of rest from activity? Those are the extra calories your body is starting to store away to be used as energy when you so choose.
2. 48% of schools do not fund Physical Education.
A few weeks ago I wrote an article on "Should the Government Pay for your Gym Membership?" where I talked about PHIT America, an organization dedicated to addressing and working to make opportunities for activity more accessible to people who need it. The shocking statistic about unfunded schools is directly from the research they've done. I encourage you to take a gander at their website and the bill they are trying to pass in Congress that could make gym memberships and youth activity fees more affordable through government funding.
3. Rhomboids, Your Angel Wings
The next time you hop on the rower machine or go for a couple pull ups, pay attention to the muscles that sit between your shoulders blades, these are your rhomboids! They are very important for any type of pulling motions we do like picking something up from the ground, pulling ourselves up when climbing, etc.
4. You Beta off seeing with Vitamin A
Along with the Beta-Carotene (which is actually converted to Vitamin A anyway) found in carrots, vitamin A is responsible for protecting the surface of the eye and keeping our eyes lubricated. It is estimated that approximately 250,000 to 500,000 malnourished children worldwide who live in developing countries will become blind each year due to vitamin A deficiency. In developed countries this is very rare, as it's quite easy to get enough vitamin A from your diet. Rich sources of vitamin A are our orange foods such as pumpkin, sweet potato, cantaloupe, and as previously mentioned, carrots. (Heiting, n.d.)
5. Fiber-Packed Foods
Thanks to my awesome, soon to be R.D. roommate from last year (hi, Erin!), I now think of Metamucil every time I hear fiber. However, there are heaps of ways to add fiber into your diet from food (bet you didn't realize some of the foods on the quiz would make that list!). First off, you should know that you need your fiber to keep it moving in your digestive system, aka not only does it keep you from getting constipated, but helps maintain good gut health in general. Now, for a good list of the 20 ultimate high fiber foods, check out this site.
6. POWER CLEANS TRUE TO THEIR NAME
While all the exercises on that list (Front Squats, Split Lunges, and Depth Jumps) are all beneficial for improving explosiveness in athletes, Power Cleans reign supreme because they a) involve moving weight, as opposed to just body weight as in the lunges and jumps and, b) involve moving that weight at a high speed, as opposed to the consistent speed of a front squat. Furthermore, the Power Clean is a very technical lift and needs to be executed properly to avoid injury. To watch a full video breakdown, check out the Advanced Exercise Library in the Family section on site.
7. WHAT IS YOUR RMR AND HOW DO YOU BURN MORE CALORIES WITH IT?
Your resting metabolic rate is the amount of energy (calories) needed to maintain normal body functions like breathing, circulation, digestion, renal processing (pee formation), etc. It accounts for 65-70% of our daily energy expenditure and is higher after exercise and in people with a greater proportion of lean muscle to fat tissue. It is also influenced by age, nutrition status, genetics, and endocrine functioning (such as hypothyroidism). This helps explain why weight loss and maintenance can be more difficult for some than others, because we all have different factors influencing our metabolism and the rate in which we burn calories on a resting basis. (Baechle, Earle, 2008)
Heiting, O. G. (n.d.). Vitamin A and Beta-Carotene: Eye Benefits. Retrieved September 27, 2017, from http://www.allaboutvision.com/nutrition/vitamin_a.htm
McCoy, K. (2017, September 06). 20 Ultimate High Fiber Foods. Retrieved September 27, 2017, from https://draxe.com/high-fiber-foods/
Baechle, T. & Earle, R. (2008). Essentials of Strength Training and Conditioning, 3rd Edition. National Strength and Conditioning Association.