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Pre-, During, and Post- Workout
Fitness Knowledge
Sleep
Nutrition
Stress
100
For a workout extending longer than an hour in duration, this is the best amount of minutes into the workout to stop and fuel up.
What are 30 minutes?
100
This 2 word term is defined as anything that makes you move your body and burn calories.
What is physical activity?
100
The National Sleep Foundation recommends adults get between these two amount of hours of sleep each night.
What are 7-9 hours?
100
This is another name for foods that are full of nutrients.
What are superfoods?
100
This food has shown to reduce stress hormones.
What is dark chocolate?
200
This food group includes fruit, grains, and dairy and is important to eat post-workout.
What are carbohydrates?
200
The brain releases this chemical during exercise causing mood alteration.
What are endorphins?
200
This sleep disorder is commonly found in overweight individuals.
What is sleep apnea?
200
Fruit juice with this added ingredient does not count as a fruit serving.
What is sugar?
200
This expression/emotion lowers stress hormones and strengthens the immune system.
What is laughing?
300
This is the time interval you should leave between eating and starting your workout.
What are 2 hours?
300
This type of exercise focuses on toning, stretching, and strength as well as relaxation and meditation.
What is yoga?
300
Too little or poor sleep can increase the risk of this metabolic disorder.
What is type II diabetes?
300
This nutrient can be obtained by eating whole fruit and not from drinking fruit juice.
What is fiber?
300
During stressful times, this hormone is released, raising blood pressure and blood sugar.
What is cortisol?
400
During the cool down period of a workout, you want to walk for five minutes or until your heart rate is below this rate.
What is 120 beats per minute?
400
The American Heart Association recommends individuals get at least this amount of minutes of moderate to vigorous activity per week.
What are 150 minutes?
400
It is recommended that you keep at least this many hours between exercising and bedtime.
What are 4 hours?
400
This molecule is found in blueberries that cannot be found in strawberries, that inhibit the oxidation of other molecules.
What are antioxidants?
400
Stress can cause these as a result of muscle tension and dilated blood vessels.
What are migraines/headaches?
500
It may take up to this amount of hours after exercising for an individual's body temperature to drop.
What are 6 hours?
500
During exercise, it is recommended that your heart rate is between these 2 percentages of your maximum heart rate.
What is 50-85%?
500
It is recommended that you stop drinking coffee at least this amount of hours before bedtime.
What are 4 hours?
500
In order to lose one pound per week, this amount of calories should be subtracted from an individual's diet per day.
What are 500 calories?
500
This sleep disorder is caused by hyper-arousal of the body's stress response.
What is chronic insomnia?