COUNTING SHEEP
FITNESS FANATICS
RAGING RED BULLS
NUTTY NUTRITION
STRESS BUSTERS
100
Teens need 8 hours of sleep each night. True or False
False. Teens need 9-10 HOURS of sleep each night. This is more sleep than was needed as a child and more than will be needed as an adult. If you only sleep 6 hours a night every week, by Friday you will have a 15 hour sleep deficit!
100
Youth aged 12-17 years should accumulate at least 30 minutes of moderate to vigorous physical activity daily for health benefits. True or False
False. For health benefits, youth aged 12-17 years should accumulate at least 60 MINUTES of moderate to vigorous –intensity physical activity daily.
100
What is the difference between an Energy Drink such as Red Bull and Pop?
An Energy Drink is carbonated like pop, has sugar like pop but has more than DOUBLE the amount of caffeine per serving than pop.
100
I provide calories/energy to all the cells in your body. I am the fuel for your muscles and brain to function. I am also a source of fibre. Your body turns me into glucose and carries me in your bloodstream to every cell of your body for energy. If you take in too much of me, I get stored as fat. Who am I?
Carbohydrates. Carbohydrates are the GO nutrient. They can be simple or complex. Simple carbs are absorbed quickly into your blood stream to provide quick energy. They are found in found in foods such as apples, bananas, grapes, oranges and pears. Complex carbohydrates are the slowpokes of the group. They take longer to be digested and released into your blood as glucose. You can count on them to provide you with energy that lasts into the 9th inning or the 4th quarter. They are found in foods such as breads, cereals, pasta, oatmeal, bagels and many vegetables – corn, potatoes and sweet potatoes.
100
You are experiencing symptoms of Stress when you feel: A. A Pounding Heart, Shortness of Breath B. Overwhelmed/Memory Blanks C. Butterflies in Your Stomach/Insomnia D. Muscle Tension, Headaches E. All of the Above
E. All of the above. Too much stress for too long can lead to stress related illness.
200
Sleep debt results in which of the following? A. Increased concentration B. Decreased concentration C. Better performance on tests
B. Decreased concentration
200
How do AEROBIC exercise and ANAEROBIC exercise differ?
AEROBIC exercises such as running and biking are long in duration and of relatively low intensity. They increase your breathing and heart rate for an extended period of time. In contrast, ANAEROBIC exercises such as lifting weights or doing push ups, involve short bursts of intense effort. Because they are performed at different levels of intensity, your body responds differently to them.
200
Sports Drinks such as Gatorade and Energy Drinks such as Red Bull are very different. Describe 2 differences between them.
1.Sports Drinks hydrate our body. Energy Drinks are not designed for hydration. 2.Sports Drinks do not contain caffeine. Energy Drinks contain large amounts of caffeine. 3.Sports Drinks contain added electrolytes (sodium/salt and potassium) to help you recover after intense activities. Energy Drinks contain ingredients which may not be tested or approved by Health Canada. 4.Sports Drinks are formulated with several types of sugar to help reduce the risk of stomach cramps. Energy Drinks may cause stomach upset during activity.
200
I am a combination of 20 building blocks called amino acids. My job is to build, maintain and replace tissues. I make up your muscles, organs, antibodies that fight infections and even hemoglobin which carries oxygen to every part of your body. Who am I?
Protein Protein is the GROW nutrient. It is a secondary source of energy and should constitute 15% of your daily caloric intake. Meat, fish, nuts, lentils, peas, beans and dairy products are good sources of protein.
200
Stress is a fact of life but it needn’t be a way of life. Some of the ways that we can manage it are: A. Positive self talk and awareness B. Regular exercise and sleep C. Eating a healthy diet D. Learning to relax E. All of the above
E. All of the above Positive self talk replaces negative thoughts with statements such as “I can do this”. Regular exercise releases endorphins, as does laughter. Learning to relax can include deep breathing, imagery or activities which you find enjoyable such as listening to music.
300
Which of the following statements is INCORRECT? A.Sleep deprivation cripples memory and inhibits creativity and learning. B.Adequate sleep does not contribute to a healthy immune system. C.Sleeping in more than 2 or 3 hours on weekends can disrupt your biological clock making it harder to get up on weekdays.
B. Adequate sleep is necessary for a healthy immune system.
300
Which of the following is true of aerobic exercise? A. It strengthens your heart and increases your lung capacity. B. It helps to reduce LDL--bad – cholesterol and regulates your blood pressure. C. It helps you maintain a healthy weight. D. It improves the quality of your sleep. E. All of the above
All are true. Strengthening your cardiovascular system is one of the most important benefits of exercise. Exercise increases your heart rate and your breathing rate. This strengthens your heart muscles and lungs. This increase in strength makes it easier for your heart and lungs to work during times of both exercise and rest. With stronger lungs you can take in more oxygen. Because oxygen is important for creating energy within cells, your body functions more efficiently.
300
In Canada Energy Drinks are marketed as a Natural Health Product instead of a food product. Why does this matter?
Natural Health Products include mouthwash, vitamins, herbal and traditional remedies. Unless these products are assigned a Natural Health Product Number, they have not been tested for quality or safety with Health Canada. Their long term safety is unknown.
300
We are a nutrient which has a bad rep but we are actually a good source of energy and provide insulation to the body. We are also important in brain development. It is recommended that we should provide 30% of your daily caloric intake. Sadly, most Canadians obtain about 40% of their daily caloric intake from us. Who are we?
Fat is a concentrated source of energy with twice as many calories/energy as the same amount of protein or carbohydrate. Not all fats are created equal. We need some fat in our diets. The fats to avoid are saturated and trans fats. These fats undergo a process of partial hydrogenation and are solid at room temperature. Diets which are high in saturated and trans fats are associated with heart disease, diabetes, and many cancers. Sources of saturated and trans fats – processed, fried and fast foods, butter, breads such as croissants, muffins, crackers, granola type cereals and potato chips. Healthy fats include polyunsaturated and monounsaturated fats as well as omega 3 fats. These are found in fatty fish, nuts, seeds and avocados.
300
When you experience stress or perceive a threat of danger ↓ A message is sent to the brain to activate the sympathetic nervous system. ↓ The adrenal glands, which rest on top of the kidneys, then produce and release the hormones cortisol, adrenalin and noradrenalin into the blood stream. What is this response called?
The fight or flight response which gives the body a burst of energy and strength. This response was important for our early ancestors who spent their days fighting sabre tooth tigers and is still important if we are about to get hit with a car. However, this response is often in appropriatively activated in situations such as traffic jams or stressful day at school.
400
Which of the following can make it hard to fall asleep? A. Playing computer games in the evening B. Drinking warm milk C. Taking a warm bath D. Listening to your sister practice on her tuba
A. Playing computer games in the evening and possibly D. Listening to your sister practice on her tuba
400
When you eat carbohydrate foods you are ingesting a form of sugar called glucose which gets converted to glycogen and stored in your body. When you exercise, your body burns glycogen for energy. True or False
True. After you consume carbohydrates, some glucose is burned immediately, while the rest is converted to glycogen and stored in your liver and your muscles. When you exercise, your body burns this stored glycogen for fuel. Once your glycogen stores are depleted, you begin burning your stored fat for fuel.
400
Energy Drinks can be dangerous when athletes drink them while they are participating in sports. True or False
True. The caffeine in Energy Drinks increases heart rate and raises blood pressure. The kidneys try to normalize the increased pressure by increasing urination. The increased urination when combined with the fluid loss which typically occurs during sports participation can lead to potentially fatal dehydration due to heart strain.
400
We are substances found in foods. There are about a dozen different kinds of us and each one of us has a specific job to keep you healthy. Some of us help you to have good eyesight; others amongst us, help you resist infection, contribute to strong bones and teeth, help your blood to clot when you cut yourself and contribute to healing that cuts. Many of us are found in fruits and vegetables. Who are we?
Vitamins We are the nutrient that helps your skin and eyes to GLOW. Vitamin A – important for eyesight, night vision and seeing colour. Found in orange fruits and vegetables and milk. Vitamin B – B1,B2,B6,B12 – important for a healthy nervous system and metabolism. Found in breads, cereals, whole wheat grains, meats, spinach, and broccoli. Vitamin C – Maintains healthy bones and teeth, heals cuts, helps resist infection, aids in absorbing calcium and iron for strong bones. Vitamin D – Aids in strong bones and teeth by helping to absorb calcium Found in dairy, tuna, eggs Vitamin E – Protects body tissues and helps maintain a healthy cardiovascular system. Found in oils, nuts, sunflower seeds and dark, leafy vegetables such as spinach and swiss chard. Vitamin K – important in assisting blood clotting. Found in members of the cabbage family.
400
Adrenalin is a hormone released by the adrenal glands, which rest on top of the kidneys, when we experience stress. Name three bodily responses to adrenalin being released into the blood stream.
1. Increased heart rate 2. Increased blood pressure 3. Release of blood sugar 4. Sharpened senses 5. Shunting blood flow to major muscle groups 6. Slowing of digestion
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