Physical Fitness
Nutrition + Hydration
Recovery Strategies
Mental Skills
Random
100
How much physical activity do youth need per day? 
60 mins/day
100
What nutrient is the primary source of energy?
Carbohydrates
100
At the very least, how many minutes before bed should your limit your exposure to electronics?
30 mins
100
The mind and the brain are the same thing. True or False?
False
100
Can warm-ups prevent injuries? True or False
True!
200

Your bones are stronger or weaker when you are not yet physically mature?

weaker
200
What is the main function of protein for the body?
building blocks/muscle growth 
200
how much of your life do you spend sleeping?
1/3
200
The patient's belief in the treatment is called mental imagery. True or False?
False. It's a called a Placebo Effect
200
When lunging, what three parts of your lower body should be inline with each other? 
Hip, knee and ankle
300
_________ levels are 7-8x times higher in males than in females 
Testosterone 
300

Two good sources of fat

olive oil, peanut butter, nuts, avocados and milk  

300
how many hours of sleep should youth get per night?
8-10 hours! 
300
Another name for mental imagery...
visualization 
300
The special type of stretching during a warm-up prior to physical activity?
Dynamic stretching 
400
What is the hormone that is released when you exercise? Aka. The "feel good" hormone.
Endorphines 
400

At the very least, how many litres of water should you consume per day?

2-3 L per day

400
Name one 1 strategy to increase your quality of sleep
room temperature 16-20 degrees (18 degrees happy medium), reduce electronics exposure to 30 mins before bed, dark room, avoid caffeinated products before bed (ideally before midday), make your bed only for sleep
400
Define Visualization
formation of a mental image of something/doing something
400
what is the suggested amount of minutes for a nap?
20-30 mins
500
What are two benefits of physical fitness and/or strength training that were discussed? 
mood booster, increases self-confidence, increased bone density, reduces injuries, increases energy, increases academic performance, decreases obesity, decreases type 2 diabetes, decreases risk of heart disease
500
what are the 6 nutrients?

Carbohydrates, Fats, Protein, Water, Minerals, Vitamins   

500
Electronics suppress this hormone
Melatonine 
500
Name 1 benefit of meditation 

Decrease anxiety, decrease depression, decrease pain, increase focus, increase mood, increase perception of stress/ decrease anxiety

500
how long does it take your body to register that you are full?
20 mins
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