TQL Biggest Loser Health And Wellness IQ

1. What 1 item should you remove from a sandwich if you want to reduce your overall calorie intake?

Onion

Tomato

Cheese

Lettuce

Pickle

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Explanation

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2. If you're hungry prior to going to bed at night, what is the best choice if you want to gain muscle and lose fat?

Grilled Skinless Chicken Breast

Bowl of Pasta

Cheeseburger

Candy Bar

Slice of Pizza

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Explanation

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3. The main building blocks of lean muscle are?

Carbohydrates

Fiber

Protein

Fat

Sugar

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Explanation

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4. Abdominal exercises will flatten your stomach.

True

False

Crunches and other ab exercises can help you strengthen your abs and improve your posture and abdominal muscle tone. But muscle is muscle and fat is fat. If you have excess abdominal fat, you won't be able to see your ab muscles, no matter how many crunches you do. To lose the fat — and show off those toned abs — you need to burn more calories than you consume.

Explanation

Crunches and other ab exercises can help you strengthen your abs and improve your posture and abdominal muscle tone. But muscle is muscle and fat is fat. If you have excess abdominal fat, you won't be able to see your ab muscles, no matter how many crunches you do. To lose the fat — and show off those toned abs — you need to burn more calories than you consume.

5.

The best way to tell if you've had a good strength training workout is:

If I'm sore the next day.

If my muscles feel shaky after my workout.

If I've lifted enough weight to make my last repetition very difficult, but not impossible.

If my muscles look bigger after my workout.

Muscle soreness is not an indication of success. It's normal to be sore after you begin lifting weights or when you significantly change your routine. If you're sore on a regular basis, you need to back off. To make sure you're challenging your muscles, use enough weight that you can ONLY complete the desired number of repetitions (usually between 8 and 16). If you can do more reps, you need to add more weight.

Explanation

Muscle soreness is not an indication of success. It's normal to be sore after you begin lifting weights or when you significantly change your routine. If you're sore on a regular basis, you need to back off. To make sure you're challenging your muscles, use enough weight that you can ONLY complete the desired number of repetitions (usually between 8 and 16). If you can do more reps, you need to add more weight.

6. Which foods below are good soluble fiber sources and can help maintain healthy cholesterol levels when part of a heart healthy diet?

Oat bran, oatmeal, apples, citrus fruit, soybeans.

Wheat bran, whole wheat, broccoli, green peppers.

Oat bran, oatmeal, apples, citrus fruit, and soybeans are good sources of soluble fiber. Soluble fiber helps to reduce cholesterol levels by binding to cholesterol in the digestive system and preventing its absorption into the bloodstream. Wheat bran, whole wheat, broccoli, and green peppers are not mentioned as sources of soluble fiber in the given options.

Explanation

Oat bran, oatmeal, apples, citrus fruit, and soybeans are good sources of soluble fiber. Soluble fiber helps to reduce cholesterol levels by binding to cholesterol in the digestive system and preventing its absorption into the bloodstream. Wheat bran, whole wheat, broccoli, and green peppers are not mentioned as sources of soluble fiber in the given options.

7. Ideally, you want to have as high as possible level in your blood of:

Low-density lipoproteins (LDL).

High-density lipoproteins (HDL).

Apolipoprotein B100.

Low density lipoprotein (LDL) is the "bad" cholesterol that attaches to the walls of the blood vessels and contributes to the development of a thick, waxy plaque. High density lipoprotein is the "good" cholesterol that helps to prevent plaque build-up. You want to have your LDL level as low as possible and your HDL level as high as possible.

Explanation

Low density lipoprotein (LDL) is the "bad" cholesterol that attaches to the walls of the blood vessels and contributes to the development of a thick, waxy plaque. High density lipoprotein is the "good" cholesterol that helps to prevent plaque build-up. You want to have your LDL level as low as possible and your HDL level as high as possible.

8. The best time of day to exercise is?

There is no best time.

Morning - you burn more fat on an empty stomach.

Evening - your energy is high.

Mid-day - working out before lunch will curb your appetite.

The only 'best' time to exercise is the time you WILL exercise. There's no proof that prove that you burn more fat in the morning or that evening exercise is better because you're more awake. Fit exercise into your schedule and your own body clock and you'll be better able to stick with it.

Explanation

The only 'best' time to exercise is the time you WILL exercise. There's no proof that prove that you burn more fat in the morning or that evening exercise is better because you're more awake. Fit exercise into your schedule and your own body clock and you'll be better able to stick with it.

9. Which is the best source of vitamin E?

Beans

Almonds

Broccoli

Olive Oil

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Explanation

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10. How many calories do you need to burn to lose one pound of fat?

500

1250

2000

3500

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Explanation

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11. All exercise is equally heart healthy if done for more than 30 minutes 4 or more times per week?

True

False

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Explanation

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12. Which cardiovascular exercise burns the most calories in 1 hour?

Stair stepper

Stationary Bike

Swimming

Jogging (12 minute/mile pace)

Jumping Rope

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Explanation

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13. Vitamin A, important for vision and healthy skin, is found and fish and seafood.

True

False

False. Colorful plants, such as broccoli, sweet potatoes, asparagus, carrots, apricots, butternut squash, and cantaloupe, are the best sources of beta carotene - the precursor for Vitamin A.

Explanation

False. Colorful plants, such as broccoli, sweet potatoes, asparagus, carrots, apricots, butternut squash, and cantaloupe, are the best sources of beta carotene - the precursor for Vitamin A.

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