Exercise
Nutrition
Program values
Mystery
HMR Staff
100
How many PA calories should you burn (at least) per week?
2000 calories
100
How many ounces of water should you drink per day?
1/2 your body weight in ounces
100
How early should you arrive to class?
45-60 min before to weigh-in, pick up your food, and plan for the rest of your week
100
How many hours of sleep should you get each night?
7-9 hours
100
What color hair does Sam have?
Blonde! :)
200
True or False: Even moderate exercise reduces the risk of heart disease, diabetes, hypertension, and obesity.
True: Research shows that exercise is the silver bullet for a better quality of life. Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions such as heart disease, high blood pressure (hypertension), stroke, type 2 diabetes, obesity, and osteoporosis.
200
How many calories are in 1 gram of alcohol?
7 calories per gram
200
What's the TI for Healthy Solutions?
35 MR, 35 VF, and 2000 PA
200
Which weighs more 1 lb. of fat or 1 lb. of muscle?
200
What was Morgan's maiden name?
Engelhart
300
Yes or No: Does muscle burn calories even when the body is at rest?
Yes!
When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories than body fat, even when the body at rest.
According to Christopher Wharton, PhD, a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.
300
What is the recommended daily value for sodium?
<2,300 mg
(<1,500 mg if you have hypertension)
300
How many different ways can you make the 70+ shake?
3 different ways; a shake, mousse, or pudding
300
How many calories are there in 1 lb. of fat?
3500 calories
300
Where did Laura live before coming to HMR West Bend?
Seattle!
400
Which patient would be more likely to maintain their weight long term?
Patient #1 who is walking 30 min/day 3x a week and is weight training 2x a week?
OR
Patient #2 who is walking 45 min/day 5x a week?
Patient #1, because overall they will burn more calories, and are varying their workouts to insure the intensity is varying and challenging the body.
400
How much of your plate should be fruits and vegetables?
1/2 of your plate should we fruits/vegetables
400
How many chicken soup packets = 1 800 shake?
2 chicken soup packets
400
When a person is losing weight, are they decreasing the # of fat cells or are fat cells shrinking in size?
Fat cells are shrinking in size.
400
What one of the staff members has a Masters Degree in Exercise Physiology?
Sam
500
Which exercises build endurance as apposed to strength?
1. Elliptical
2. Push ups
3. Walking
4. Lunges
Elliptical and Walking
500
Americans typically eat what percentage of the recommended intake of vegetables?
Less than 20%
500
What's the triple imperative for Decision Free?
Trick question! It's a double imperative, min 35 MR and 2000 PA
500
Which is more effective for weight loss, diet or exercise?
Diet
500
Who's been in the HMR program the shortest amount of time?
Morgan, Laura started one week prior