Physical Fitness
What are the five health-related components to physical fitness?
What are cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition?
What are the three main macronutrients that provide the body with energy?
What are carbohydrates, proteins, and fats?
Emotional wellness isn’t about constant happiness. What is it truly about?
What is resiliently navigating life’s ups and downs?
What two hormones are released during the body’s “fight-or-flight” response?
What are adrenaline and cortisol?
Who is the U.S. Surgeon General featured in the Simon Sinek Podcast video?
Who is Vivek Murthy?
What is the gold standard test used to measure cardiovascular fitness?
What is the VO₂ max test performed on a treadmill while measuring oxygen consumption and carbon dioxide production?
According to WHO recommendations, what percentage of total daily calories should come from carbohydrates?
What is 45–65% of total daily energy intake?
How do positive emotions affect our brain and body?
(What does it DO, and what are two benefits)
What is they activate brain reward pathways and strengthen physical health and immunity?
Name one physical and one mental effect that chronic stress can cause.
What are headaches or muscle tension (physical) and anxiety or difficulty concentrating (mental)?
What key public health issue does the podcast video identify as needing a “cure”?
What is loneliness?
How does muscular endurance differ from muscular strength?
What is muscular endurance measures the ability to perform repeated contractions over time, while strength measures the maximum force in a single effort?
Name two fat-soluble vitamins and their primary functions.
What are Vitamin D (bone health) and Vitamin K (blood clotting) — or any combination of A, D, E, K with correct functions?
Name one way emotional wellness supports physical health.
What is reducing risk of heart disease, improving blood sugar regulation, or speeding recovery from illness?
What are two examples of relaxation techniques that can reduce stress?
What are deep breathing and meditation (or progressive muscle relaxation, yoga)?
Name one health-related effect of loneliness mentioned in the video.
What is increased risk of heart disease (or mental illness, or decreased immune function)?
Name two benefits of flexibility training and one common assessment method used to measure it.
What are reduced injury risk, improved posture, and the sit-and-reach test (or goniometer measurements)?
What percentage of total energy expenditure is typically accounted for by Basal Metabolic Rate (BMR)?
What is 60% to 70% of total energy use?
List two common warning signs that emotional wellness may be declining.
What are persistent sadness or irritability, social withdrawal, sleep disturbances, or difficulty concentrating?
How does physical activity help manage stress?
What is it releases endorphins, reduces stress hormones, and improves mood and energy?
According to the podcast video, what is one major strategy for reducing loneliness at the community level?
What is creating social connection opportunities (or building trust in communities, or strengthening relationships)?
Why is body composition considered more meaningful than body weight alone, and what are two methods used to assess it?
What is because two people of the same weight can have very different health profiles based on fat-to-lean mass ratio, and it can be measured using DEXA scans, skinfold calipers, or bioelectrical impedance analysis (BIA)?
During which life stage are folate, iron, and protein especially important, and why?
What is pregnancy, because these nutrients support fetal development and maternal health?
What are three evidence-based strategies that help strengthen emotional wellness?
What are mindfulness, self-reflection (like journaling), and nurturing social connections or healthy coping strategies like exercise and setting boundaries?
Name three different strategies from the presentation that can be included in a personal stress management toolkit.
What are relaxation techniques, time management, positive self-talk, physical activity, or maintaining a healthy lifestyle (diet, sleep, social connection)?
In the video, Murthy uses a metaphor involving _____ to explain how loneliness weakens societal health. What is the metaphor, and what does it illustrate?
What is “a silent pandemic under our skin” (or similar metaphor) illustrating how loneliness is hidden yet pervasive and damaging to both individuals and public health?