Nutrition Know-How
This type of carbohydrate takes longer to digest, providing steady energy and preventing rapid spikes in blood sugar.
What are complex carbohydrates?
Exercise that raises your heart rate for an extended period, such as brisk walking or cycling, is called what type of exercise?
What is aerobic exercise?
This mental strategy involves recognizing negative self-talk and reframing it with positive, realistic affirmations.
What is cognitive restructuring?
True or false: Carbs are bad for you and should be avoided for weight loss.
What is false? (Carbs are essential; quality and portion size matter.)
What do the letters in TOPS stand for, and what is its main philosophy?
What is Taking Off Pounds Sensibly — a focus on realistic, healthy, sustainable weight management?
The body requires this macronutrient for hormone production, cell repair, and nutrient absorption — but not all sources are equal.
What is fat?
Strength training increases this type of tissue, which helps boost metabolism even when at rest.
What is lean muscle mass?
This psychological concept refers to using small, achievable actions to build momentum toward larger goals.
What is the concept of “small wins”?
The thermic effect of food means your body burns calories digesting food. Which macronutrient has the highest thermic effect?
What is protein?
What is the key difference between a TOPS member and a KOPS member?
What is that KOPS have reached and maintained their goal weight?
What is the term for the effect foods have on blood sugar levels, based on how quickly carbohydrates are converted to glucose?
What is the glycemic index?
What principle of fitness states that you must increase the intensity or duration of exercise over time to continue improving?
What is the progressive overload principle?
What part of the brain is most responsible for impulse control, helping you resist unhealthy food temptations?
What is the prefrontal cortex?
Eating this type of fiber can help lower cholesterol and slow digestion, helping with fullness.
What is soluble fiber?
TOPS was founded by Esther S. Manz in 1948 in this U.S. state.
What is Wisconsin?
This essential mineral aids in oxygen transport and can be found in both animal and plant foods, but the body absorbs it more efficiently from animal sources.
What is iron?
Regular physical activity improves this measure of how efficiently your heart and lungs deliver oxygen during exercise.
What is cardiovascular endurance?
Research shows that chronic stress may increase abdominal fat due to elevated levels of this hormone.
What is cortisol?
The claim that certain foods (like celery or grapefruit) burn more calories than they contain is an example of what kind of nutrition myth?
What is the “negative-calorie food” myth?
TOPS promotes balance between these three key areas of health for long-term success.
What are nutrition, activity, and emotional well-being?
The body’s energy needs are met by three macronutrients. Name all three and one key function of each.
What are carbohydrates (energy), protein (tissue repair/building), and fat (energy storage/hormone support)?
What is the term for the highest rate at which your body can use oxygen during intense exercise, often used as a measure of fitness?
What is VO₂ max?
This concept describes the tendency to overeat after feeling one has “blown” their diet, leading to guilt and further overeating.
What is the “all or nothing thinking”?
True or false: Detox diets and cleanses are necessary to remove toxins from your body.
What is false? (Your liver and kidneys already detoxify the body naturally.)
TOPS members are encouraged to set goals that are SMART. What does the acronym stand for?
What is Specific, Measurable, Achievable, Relevant, and Time-bound?