Sleep
Research has shown that less than _____ hours of sleep causes a spike in the stress hormone cortisol, signaling body to conserve energy and lower metabolism.
7 hours
How many stages are in the trans-theoretical model of change?
5 stages. Precontemplation, contemplation, preparation, action, maintenance
Low to moderate intensity cardio that uses oxygen to fuel and can be sustained over long periods is ______ exercise.
Aerobic exercise
Studies show regular exercise can treat mild to moderate _________ as effectively as medication.
Depression
Fruits and vegetables should make up _____ of your plate
1/2
More than ____ of Americans are not getting enough sleep on a regular basis
1/3
The stage of change that has no conscience intention of making change either due to lack of awareness or information.
Precontemplation stage
HIIT (high intensity interval training) and heavy weightlifting can only be sustained for short times are forms of __________ exercise
Anaerobic exercise
Exercise fights depression by promoting neural growth, reducing inflammation, create new patterns and release ___________.
Endorphins
National weight control registry (NWCR) allows anyone who has lost ___ lbs and kept it off for ______
30 lbs and 1 year
During research, dieters cut back on sleep for 14 days and the amount of weight they lost from ____ dropped by 55% even though calories consumed stayed equal.
Fat
In this stage it is important to anticipate possible obstacles to change and strategies to overcome them.
Preparation stage
When you crave more calories after sustained exercise or burn fewer calories after dieting (calorie restriction), this is called ____________.
metabolic adaptation
Exercise can release the brain chemicals dopamine, norepinephrine and serotonin. These improve ______ and attention, working similar to ADD/ADHD medications.
Focus
For health benefits do at least _____ minutes of moderate intensity physical activity per week
150 minutes
Limit screen time for 1 hour ahead of bed time to limit __________ exposure.
Blue Light
In this stage focus shifts from implementing and integrating changes to prevent relapses into old behavior patterns.
Maintenance stage
Cardio, strength, _________, and flexibility are the four types of exercise.
Balance
Memory, mental clarity and regular sleep are benefits of regular __________.
Exercise
Sitting reduces resting metabolic rate to __ calorie per minute due to muscle inacTiVo the.
1 calorie
Sleep loss dulls activity in the __________ of the brain which is the center of decision making and impulse control.
Frontal lobe
In this stage you have begun to face challenges of life without old behavior patterns and practicing the alternatives you identified in the preparation stage.
Action stage
Exercising as you age is important to increase strength, improve balance, maintain posture and decreased risk of ___________.
Bone fracture/ osteoporosis
Harvard study shows running for 15 min/day or walking for ___/day reduced risk of major depression by 26%.
1 hour
The _________ system is responsible for removing waste from the bloodstream and requires muscular movement to move.
Lymphatic