Physical Activity
What are the three types of activity that are a part of your POINTER exercise prescription?
1. Aerobic exercise
2. Strength training
3. Stretching, balance, and range of motion
Name 3 of the 5 foods on the “Foods to Limit” list of the MIND Diet.
Regular cheese
Red meat
Butter
Sweets
Fried foods
What are the two components of the POINTER Cognitive Exercise prescription?
1. 4 BrainHQ sessions per week
2. 1 social and/or intellectually challenging activity per week
What is the recommended systolic and diastolic blood pressure target?
120/80
What are the four components of your aerobic exercise goal?
1. 4 times a week
2. 30-35 minutes
3. moderate to intense level (RPE 6-8)
4. 5-10 minutes of warm-up and cool-down
Name 3 ways you might incorporate Extra Virgin Olive Oil into your daily meals.
Pour it on a leafy green salad
Use it as an appetizer with bread for dipping
Incorporate it into a morning smoothie
Cook with it on low heat
(Any other ideas?!)
True or False: Crossword puzzles/Sudoku and brain training are the same thing. Explain your answer.
False
Brain games, like crossword puzzles and Sudoku, are something you do for fun, while brain training is a system of exercises that have been scientifically shown to improve different brain functions.
____ is the good type and ____ is the bad type of cholesterol.
HDL-C, LDL-C
Name 2 ways that aerobic exercise benefits the brain and your health.
Strengthens the heart & lungs
Prevents cardiovascular disease
Improves blood pressure
Reduces insulin resistance Reduces inflammation
Has positive effects on brain cells and brain activity
Improves blood flow
DAILY DOUBLE! (600 points)
When building MIND Diet meals, your hands can be used as a tool to estimate healthy portions of each food group. Use your hands to indicate the appropriate portions for vegetable, protein, carbohydrate, and fat.
Vegetables – 2 fists
Protein – 1 palm (without fingers)
Carbohydrates – 1 fist
Fat – 1 thumb
Two key elements of your social and intellectually stimulating activities are that they should be ____ and ____.
New/novel, challenging, purposeful
What is the difference between glucose and HbA1c measurements?
A glucose measurement tells us your blood sugar level at that exact moment. HbA1c tells us your average blood sugar level over the past 2-3 months.
What is the FITT Principle and why is it used?
Frequency, Intensity, Time, Type
Used to make sure we are taking the right “dose” of exercise
Which 2 diets were merged together to create the MIND Diet?
Mediterranean Diet and DASH Diet
What does the term brain plasticity mean?
Brain plasticity is the brain’s ability to change at any age.
List 5 modifiable risk factors for heart disease and stroke.
Smoking
Physical inactivity
Diet
Blood pressure
Cholesterol
Diabetes
Overweight/obesity