Sleep
How many hours of sleep should a 12-year-old get each night?
8 - 10 hours
How many minutes of physical activity should children and teenagers get each day?
At least 60 minutes
Which food group should make up the largest portion of your plate at each meal?
Vegetables
Drinking water is just as important as eating healthy foods for maintaining a balanced diet.
True
What is the term for the natural sleep-wake cycle that regulates when we feel sleepy and awake?
Circadian rhythm
Name a type of exercise that improves cardiovascular health.
Running, swimming, cycling (any aerobic exercise)
What is the recommended daily intake of fruits and vegetables?
At least 5 servings per day
What is one benefit of getting regular exercise on mental health?
Reduces stress, improves mood, boosts self-esteem
Name two activities that should be avoided before bedtime to ensure better sleep.
Using electronic devices, drinking caffeine
Which type of exercise helps to increase flexibility?
Stretching, yoga
Which nutrient is essential for building and repairing muscles?
Protein
Name a habit that can improve both sleep quality and overall health.
Regular exercise, eating a balanced diet, maintaining a consistent sleep schedule
What hormone is responsible for making you feel sleepy at night?
Melatonin
What does "BMI" stand for, and what does it measure?
Body Mass Index, a measure of body fat based on height and weight
Name three sources of healthy fats.
Avocados, nuts, olive oil
What is the impact of sugary drinks on your energy levels throughout the day?
They cause a quick spike in energy followed by a crash, leading to low energy levels.
What is sleep apnea, and why is it harmful?
A sleep disorder where breathing repeatedly stops and starts, leading to poor sleep and other health issues.
Why is it important to warm up before exercising?
To gradually increase heart rate and blood flow, reducing the risk of injury.
What is the difference between simple and complex carbohydrates?
Simple carbohydrates are quickly digested and provide a rapid energy boost, while complex carbohydrates take longer to digest and provide sustained energy.
How do sleep, diet, and exercise work together to keep your immune system strong?
Adequate sleep allows the body to repair and strengthen the immune system, a balanced diet provides essential nutrients, and regular exercise improves circulation and overall immune function.