The GVCC’s Monthly “Ready, Set, Go! Wellness Quiz” … GVCC’s Monthly “Ready, Set, Go! Wellness Quiz” -- #1 ... Question from the Firstenburg Community Center of the City

The GVCC’s Monthly “Ready, Set, Go! Wellness Quiz” -- #1

Presented by Regence BlueCross BlueShield

1. Name three ways to integrate physical activity into your workday. Question submitted by Clark County Public Health.

1. 2. 3.

Answer: Take the stairs, print from a copier furthest away from your desk, walk on your break, hold one-on-one walking meetings, march in place while on the phone, use a balance ball chair, walk to a co-worker’s desk instead of using email.

NOTE: CCPH will provide a “Leave Your Chair Behind” poster for breakrooms with 20 tips for integrating physical activity into the workday. Email Melissa Martin at Clark County Public Health [email protected].

2. Which Veggie Sandwich is as low-fat as it sounds. A. Subway 6-inch Veggie Delight Sub (with American cheese) B. Panera (or St. Louis) Bread Garden Veggie Sandwich

Answer: A. Subway 6-inch Veggie Delight

The Veggie Delight may be a little plain--after all, it's a bunch of veggies on bread. But adding a serving of American cheese (40 additional calories) can add taste and boost your dairy servings for the day. This six-incher with cheese contains a light 270 calories and 6.5 grams of fat—not to mention that it's low in saturated fat, cholesterol, and high in nutrition. Panera’s Garden Veggie Sandwich is a landmine of fat--a striking 25 grams, and 640 calories! Better yet, you can still get your veggies when you choose Panera's Vegetarian Garden Vegetable soup for only 90 calories and half a gram of fat.

3. According to the American Psychological Association, what percentage of Americans cited “work” as their top source of stress?

A. 0-25% B. 26-50% C. 51-75% D. 76-100%

Answer: C. 51-75%.

The APA reports that 65% of respondents indicated that work was their number one stressor.

4. According to a Harvard Medical School research study, a person weighing 185-pounds can burn more calories in 30 minutes via which exercise method?

A. Walking @ 4mph B. Stationary Bike C. Water Aerobics

Answer: B. Stationary Bike

According to the Harvard Medical School Research Study (for a person approx. 185 pounds) 30 minutes of these activities equals: Walking at 200 calories, Stationary Bike at 311 calories and Water Aerobics at 178 calories.

5. The City of Vancouver has how many miles of walking paths/trails within the City limits? Question submitted by the Firstenburg Community Center of the City of Vancouver

A. 35 miles B. 12 miles C. 30 miles D. 20 miles

Answer: 20 miles.

The City of Vancouver encompasses approximately 1,600 acres of park land, including 90 parks and 20 natural areas.

6. What are some examples of simple work space modifications? Question submitted by Dr. Gloria A. Grubbs, DC, BA, BS / Owner of TriStar Family Chiropractic.

A. Using apps like, Stand up, Fitbit or RescueTime to monitor how much time is spent at your work station and encourage movements

B. Adding a lumbar rest to your chair C. Adapting the computer screen, keyboard and mouse placements D. Using a hands free headset E. All of the above.

Answer: E. All of the above.

Improper work stations can lead to RSI (repetitive strain injuries). In one study done on office workers, it was found that 58% had eye strain, 45% had shoulder pain, 43% had back pain, 35% had arm pain, and 30% had neck and wrist pain.

7. Insufficient sleep, according to the CDC is linked to: A. motor vehicle crashes B. industrial disasters C. medical and other occupational errors. D. All of the above.

Answer: D All of the above.

Sleep is increasingly recognized as important to public health, with sleep insufficiency linked to motor vehicle crashes, industrial disasters, and medical and other occupational errors. 1 Unintentionally falling asleep, nodding off while driving, and having difficulty performing daily tasks because of sleepiness all may contribute to these hazardous outcomes.

The GVCC’s Monthly “Ready, Set, Go! Wellness Quiz” -- #2 Presented by Regence BlueCross BlueShield

1. Adults need at least two hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e. brisk walking)

every week. You need to get at least 20 minutes of moderate intensity exercise at a time for it to “count.” Question submitted by Clark County Public Health.

☐ True or ☐ false?

Answer: False.

It can be broken into 10 minute increments! We know 150 minutes each week sounds like a lot of time, but it's not. That's two hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time for a total of 150 minutes per week.

2. If you are cutting calories can you skip breakfast (and only eat two meals a day) to reach a weight loss goal? Question by WebMD

☐ Yes, ☐ No ☐Inconclusive

Answer: Inconclusive.

The bottom line is that while research hasn’t shown eating breakfast can lead to weight loss, neither does it show that eating breakfast makes you pack on the pounds, says Heather Leidy, PhD. She's an assistant professor in the department of nutrition and exercise physiology at the University of Missouri School of Medicine.

3. Increasing "mindfulness" can decrease stress in the workplace, what practice(s) below is a mindful exercise? Question compiled by the Harvard Business Review Article by Rasmus Hougaard, Jacqueline Carter, and Gitte Dybkjaer (Jan 2017)

a. Turn off buzzing notifications b. Put items on your calendar c. Have an open door to co-workers d. Answer all your emails first thing in the morning e. A & B.

Answer: E. A & B

In addition to A & B, do the opposite of option D and avoid reading email first thing in the morning. Our minds are generally most focused, creative, and expansive in the morning. This is the time to do focused, strategic work and have important conversations. If you read your email as you get up, your mind will get sidetracked and you’ll begin the slide toward reactive leadership. Making email

your first task of the day wastes the opportunity to use your mind at its highest potential. Try waiting at least 30 minutes, or even an hour, after you get to work before checking your inbox.

4. How many parks are in the City of Vancouver? Question from the Firstenburg Community Center of the City of Vancouver

a. 25 b. 55 c. 75 d. 90

Answer: D. 90

The 90 parks in the City of Vancouver range in size from the tiny 0.4-acre MyPark Neighborhood Park to all 88 acres of David Douglas Community Park, home to some of our adult softball and youth baseball leagues.

5. Which has fewer calories - the Burger or Burrito? a. McDonalds Quarter Pounder with Cheese b. Chipotle Chicken Burrito (tortilla, rice, chicken, tomato salsa, lettuce, and cheese).

Answer: A. McDonald's Quarter Pounder with Cheese

Surprised? While the Quarter Pounder isn't exactly a diet food, with 520 calories and 26 grams of fat, it is much lower in calories AND fat than a Chipotle burrito. The burrito described above commands a whopping 775 calories and 28 grams of fat! Add sour cream (110 calories), beans (130 calories), and guacamole (170) calories, and you've eaten more calories (1,185) than a lot of people eat in an entire day. Next time, make your burrito healthier by swapping the meat for beans, putting it in a bowl (instead of a tortilla), and loading up on flavorful salsa instead of cheese, sour cream, and guacamole. You'll save about 500 calories.

6. According to a Washington State Department of Labor and Industries review of 250 ergonomics case studies, the insurance segment reported what percentage increase in productivity when furniture and seating ergonomics interventions took place:

a. 1-5% b. 6-10% c. 11-15% d. 16-20%

Answer: C. 15% increase in productivity was reported.

http://www.pshfes.org/Resources/Documents/Ergonomics_cost_benefit_case_study_collection.pdf

7. The term "Actively Sedentary" is a new category of people who are technically classified as sedentary despite being fit and involved in daily 30-60 minute exercises. Question submitted by Dr. Gloria A. Grubbs, DC, BA, BS / Owner of TriStar Family Chiropractic. ☐ True or ☐ false?

Answer: True.

You can't offset 10 hours of stillness with one hour of exercise. While a brief period of sitting here and there is natural, long periods of sitting day-in and day-out can seriously impact your health and shorten your life.


1. Physical activity can impact your mental health. Question submitted by Clark County Public Health.


Answer: True

Regular physical activity can help keep you think, learn, and sharpen judgment skills as you age. It can also reduce your risk of depression and may help you sleep better. Research has shown that doing aerobic or a mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60 minutes can give you these mental health benefits. Some scientific evidence has also shown that even lower levels of physical activity can be beneficial.

2. What is the best type of ergonomic friendly workstation? Question submitted by Dr. Gloria A. Grubbs, DC, BA, BS / Owner of TriStar Family Chiropractic.

A. Seated with lumbar rest B. Treadputer desk C. Standing desk with step stool

Answer: C. Standing desk.

Standing desk discourages the prolonged seated position strain on the body, increases oxygen supply to brain and organs and helps you burn more calories. In fact, when compared to an afternoon of sedentary work, an equal amount of time spent standing has been shown to burn over 170 additional calories.That’s almost 1000 extra calories burned each week from simply standing at your desk each afternoon.

3. According to the Harvard Medical School Research Study, walking for 30 minutes (4 mph -15 min/mile) can burn about 200 calories in a person weighing approx. 185-pounds, what other outdoor activities provide that same, or more amount of calorie burning potential?

A. Planting Trees B. Gardening (weeding, mowing lawn, pruning) C. Chopping/Splitting Wood D. All of the above

Answer: D. All of the above

According to the Harvard Medical School Research Study there are a wide variety of “everyday” activities that often provide as much calorie burning potential at traditional exercise techniques. 30 minutes, person ~185-pounds: Playing w/kids (vigorous effort) 222, Heavy Cleaning (wash car, windows) 200, and Rollerblade Skating 311.

4. According to a 2015 report by the American Psychological Association (Stressinamerica.org) what age demographic do you think reports the LEAST amount of stress in the workplace:

A. Millennials (age 18-35)

B. GenXers (age 36-49) C. Boomers (age 50-68) D. Mature (Above 69)

Answer: C. Boomers

5. What gender and age combination do you think reports the highest stress levels (from the same 2015 study as sited in the previous questions)?

A. Female Millennials (age 18-35) B. Male Millennials (age 18-35) C. Female GenXers (age 36-49) D. Male GenXers (age 36-49)

Answer: A. Female Millennials

According to the American Psychological Association’s study: Millennials appear to rely on more sedentary stress management techniques than other generations, such as: Listening to music (57 percent vs. 42 percent of Gen Xers), Watching television for more than two hours per day (44 percent vs. 37 percent of Gen Xers), and Surfing the Internet/going online (46 percent vs. 33 percent of Gen Xers).

6. How do ergonomics improve productivity? A. Improve posture, decrease exertion, eliminate inefficient motions, improve employees heights and reaches. B. Translate workspace into a calorie burning station. Stand up desk, physical therapy consultation and active

solutions to workplace. C. Ergonomics verifies elbows and knees are at proper angles for proper body alignment, to best utilize existing

workspace.

Answer: A.

While some elements in b and c can play a roll in evaluating your workplace, answer A describes the steps to creating a more efficient and productive workstation.

7. True or False. You must stretch before you exercise. Question from ABC News: Your Health IQ

☐ True or ☐ false

Answer: False

Doctors have been going back and forth on this for years, but the current recommendation is that stretching before working out will not prevent injury. Instead, a slower-paced version of the exercise you will be doing is recommended as a warmup.


1. Is it best to exercise in the morning, afternoon or evening? Question submitted by Clark County Public Health.

A. Morning B. Afternoon C. Evening D. Doesn’t matter

Answer: D. The time of day you exercise doesn’t matter.

What matters is what time works best for you. Some people prefer to hit the ground running first thing in the morning while others prefer to unwind by being active in the evening. Find a time that works best with your schedule and mark it on your calendar like any other appointment. Also, just because you went to the gym or did a brisk walk doesn’t mean you should be inactive the rest of the day. It’s important to integrate activity throughout the day – so take the stairs, stand up while talking on the phone, walk to the store, etc.

2. Can you name the three recreation centers operated by the Vancouver Parks & Recreation: Question created from the Parks & Recreation's "Fact Sheet."

A. Number 1:_________________________ B. Number 2:_________________________ C. Number 3:_________________________

Answer:

Firstenburg Community Center: 80,000 square feet, opened in 2006. Marshall/Luepke Community Centers: 60,000 square feet, opened in 1965 and remodeled in 2007. Vancouver Tennis Center: 62,620 square feet, opened in 1975. http://www.cityofvancouver.us/sites/default/files/fileattachments/parks_and_recreation/page/1012/vcprdfactsheet.pdf

Some might think the Jim Parsley Education, Family and Community Center is part of Vancouver Parks & Recreation, but it in fact operated by Vancouver Public Schools.

3. Which drive through taco salad contains fewer calories: A. Taco Bell's Fiesta Taco Salad B. Wendy's Southwest Taco Salad

Answer: B. Wendy's Southwest Taco Salad.

Even with the added dressing, Wendy's salad weighs in with fewer calories (640), fat (38 grams), and trans fats (1.5 grams). Taco Bell's Fiesta Taco Salad packs 820 calories, 43 grams of fat (more than 70% of your daily value), and 1.5 grams of trans fats. You can make Wendy's Southwest Taco Salad healthier by ditching the dressing and tortilla strips. You'll still retain a lot of flavor, thanks to the seasoned chili and sour cream, but you'll save 200 calories and 13 grams fat.

http://www.cityofvancouver.us/sites/default/files/fileattachments/parks_and_recreation/page/1012/vcprdfactsheet.pdf

4. What percentage of people report preforming a ritual before stressful tasks? According to a Harvard business review article by Alison Wood Brooks (Jan 2017)

A. 0-25% B. 26-50% C. 51-75% D. 76-100%

Answer: B. More specifically, 45%

David “Big Papi” Ortiz retired in 2016 as one of the best baseball players in Boston Red Sox history. Papi was known for his exceptional at-bats, hitting over 540 home runs in his career. Each time Papi approached the batter’s box, he rested his bat against his legs, spat on his right hand, and clapped. This ritual placed Papi among a group of exceptional athletes, performers, and public speakers who all engage in pre-performance rituals. These rituals aren’t limited to the rich and famous: Over 45% of people report performing a ritual before completing a stressful task.

https://hbr.org/2017/01/research-performing-a-ritual-before-a-stressful-task-improves-performance

5. When you laugh, your brain produces endorphins - a natural chemical which can ease pain and make you feel good.


Answer: True.

Robin Dunbar, an evolutionary psychologist at Oxford explains, the simple muscular exertions involved in producing the familiar ha, ha, ha, he said, trigger an increase in endorphins, the brain chemicals known for their feel-good effect.

6. If you are 51-80 years old and able to sit (from a standing position) on the ground with your legs crossed ---- and then --- stand up again, without letting your hands or knees touch the ground, you are: Question submitted by Dr. Jeni Gall of MovePT.

A. LESS likely to fracture your hip in a fall in the next 6 years. B. LESS likely to sprain an ankle while playing basketball. C. LESS likely to die in the next 6 years. D. MORE likely to impress your friends at a backyard barbeque.

Answer: C. Less likely to die in six years.

Adults age 51-80 who were able to perform this Sitting Rising Longevity Test without using hands or knees were 6.5 TIMES less likely to die in the 6 years following this groundbreaking health study in Rio de Janeiro. Mastering this skill is a great functional way to improve your longevity.

7. According to the CDC a person experiencing sleep insufficiency are more likely to suffer from chronic diseases such as:

A. Hypertension, diabetes, depression, and obesity. B. Cancer, increased mortality, and reduced quality of life and productivity. C. Anxiety. D. A & B

Answer: D. A & B


1. It’s important to limit unsaturated fats from your diet.


Answer: False.

While it’s still important to limit saturated fats from your diet, there is no need to focus on limiting unsaturated fats (oils). Unsaturated fats can help you feel full and satisfied – and play an important role in healthy diet. However, it IS important to limit saturated fats to no more than 10 percent of total calories per day (OR 22 grams or less if you consume 2000 calories per day). You should avoid consuming trans-fat. All fats are calorie dense so it’s important to eat a balanced diet that combines carbohydrates, proteins and fats.

2. The famous USDA Pyramid diagram (showcasing food groups and serving suggestions) was replaced on June 2nd 2011 with what element to better showcase food groups and serving sizes:

A. The MyMeal Diagram B. The MyPlate Diagram C. The MyBelly Diagram

Answer: B The MyPlate Diagram.

The MyPlate diagram is the current nutrition guide published by the United States Department of Agriculture,consisting of a diagram of a plate and glass divided into five food groups. It replaced the USDA's MyPyramid diagram, ending 19 years of food pyramid iconography. The guide will be displayed on food packaging and used in nutritional education in the United States.

3. Michelle Gielan, former New York TV personality turned psychology researcher has classified three personality styles associated with responses to high-stress situations in the workplace, which are Venter, Five-Alarmers, and Calm Responders. Which definition below is for the "Venter?"

A. Cool under pressure. Calm and collected, providing a way to see a path forward. B. Open communicator. Shares struggles with people in their life and creates connections. C. Active problem solver. Face challenges head-on and make a plan.

Answer: B: Venters

Venters are highly expressive and therefore very open about stressful events in their lives, which is actually a very positive trait. Previous research shows that talking to others about challenges (without overdoing it) can connect us more deeply with the people around us and is connected with having more friends and close colleagues as well as greater happiness. However, Venters don’t fare as well along the other two dimensions: being able to maintain a cool head under pressure and active problem solving to devise a plan. In other words, while Venters are able to acknowledge and communicate about their stress, that is where they stop. They vent without providing or creating a positive action to respond to the stress. Our study found that Venters have a correlation with decreased well-being, performance, and long-term career successes at work. https://hbr.org/2017/01/you-can-improve-your-default-response-to-stress

4. According to the USDA, which breakfast option has the fewest calories? A. Plain bagel B. One glazed Krispy Kreme doughnut C. McDonald’s Egg McMuffin breakfast sandwich D. Starbucks yogurt parfait

Answer: B. Krispy Kreme doughnut.

This question is a perfect example that counting calories alone is not the only indicator of health. A bagel is 245 calories, a Krispy Kreme is 190 calories, The Egg McMuffin is 300 calories, and a Berry Yogurt Parfait is 290. There were only two options that contain a protein source over eight grams: the Egg McMuffin and Yogurt Parfait.

5. What are some natural anti-inflammatory oral supplements and pain relievers? Question submitted by Dr. Gloria A. Grubbs, DC, BA, BS / Owner of TriStar Family Chiropractic.

A. Omega 3's B. White willow bark C. Glucosamine & Chondroitin D. Tumeric E. All of the above.

Answer: E. All of the above.

Omega 3's from cold water fish or flax seed as well as Tumeric, reduces inflammation. White willow bark is where aspirin was derived from, Glucosamine and chondroitin are both compounds that occur naturally in the body that help cartilage surrounding joints. An estimated 2.1 million people in the United States suffering from substance use disorders related to prescription opioid pain relievers in 2012 as compared to an estimated 467,000 addicted to heroin. As with all pain relievers, please discuss with your primary health care provider.

6. Low-fat food means low-calorie food. Question from ABC News: Your Health IQ


Answer: False.

Just because something is labeled "low-fat" does not necessarily mean it is also low in calories. Reading nutrition labels on foods is very important to determine whether anything was substituted for the fat in order to enhance the flavor or the texture. For example, while the fat content might be lower per portion of a certain food, it may contain more carbohydrates.

7. The National Institutes of Health suggests that school-age children need at least 10 hours of sleep daily, teens need 9-10.5 hours, and adults need

A. 6-7 hours B. 7-8 hours C. 8-9 hours

Answer: B. 7-8 hours.

According to data from the National Health Interview Survey, nearly 30% of adults reported an average of ≤6 hours of sleep per day.

The GVCC’s Monthly “Ready, Set, Go! Wellness Quiz” -- #6

Presented by Regence BlueCross BlueShield

1. One can of soda typically has_______teaspoons of sugar? Question submitted by Clark County Public Health.

A. 6 B. 8 C. 10 D. 12

Answer: C- 10 teaspoons.

The Dietary Guidelines for Americans recommend limiting added sugars to no more than 12 teaspoons for a 2,000 calorie diet- about the amount of one can of soda! Soda does not contain nutrients or satisfy hunger (your brain doesn’t register the calories) but is full of calories. Remember to “think your drink.”

2. From the list below, what are some natural topical pain relievers? Question submitted by Dr. Gloria A. Grubbs, DC, BA, BS / Owner of TriStar Family Chiropractic.

A. Capsaicin B. Arnica C. Coconut oil D. Icy hot E. A and B.

Answer: E, both Capsaicin and Arnica.

Capsaicin works by desensitizing channels that send pain signals to receptors in your brain. Arnica is applied to the skin for pain and swelling associated with bruises, aches, sprains, and arthritis. More than 2.5 billion dollars are spent on nonprescription painkillers each year which is alarming due to the increase of serious side effects with excessive use. As with all pain relievers, please discuss with your primary health care provider.

3. Stress and burnout are the same thing. Question from a Harvard Business Review article by Kandi Wiens and Annie McKee


Answer: False.

Stress and burnout are not the same thing. And while we know that stress often leads to burnout, it’s possible to handle the onslaught of long hours, high pressure, and work crises in a way that safeguards you from the emotional exhaustion, cynicism, and a lack of confidence in one’s abilities that characterizes burnout. https://hbr.org/2016/11/why-some-people-get-burned-out-and-others-dont

4. Accord to the article noted in the previous question, you can better manage stress by increasing your emotional

intelligence. Can you name two practices that can raise your emotional intelligence to better handle stress?

1. _____________________________________ 2. _____________________________________

practicing empathy, practicing compassion, understanding perspectives of others, recognizing differences in beliefs of others, recognizing personal limitations, examine "defense mode," evaluate your openness to listen, reserve time for self-focusing, and seeking mentorship and counsel.

By using and developing your emotional intelligence, you can put a stop to burnout—for you, and for others. Remember, though: improving EI takes time and effort. Be patient with yourself. The last thing you want to do is to make improving your EI another source of stress.

5. Which Fish Sandwich is lower calorie? A. Burger King Big Fish Sandwich B. McDonalds Filet-o-fish Sandwich

Answer: McDonald’s Filet-o-Fish Sandwich

McDonald's fish sandwich contains a surprising 380 calories and almost half the fat (16 grams) of BK's fish sandwich. Burger King's Big Fish is exactly that--big! It packs 230 more calories (630 total), 30 grams of fat, and more than twice the sodium of McDonald's fish sandwich. Skimp on the tartar sauce and you'll save about 100 calories and 10 grams of fat on each sandwich.

6. Are E-cigarettes (or vaping products) safer than regular cigarettes? Question submitted by Clark County Public Health

☐ Yes, ☐ No ☐Unknown

Answer: Unknown.

E-cigarettes are a tobacco product. The American Lung Association remains concerned about their impact on the public health- especially given the dramatic increase in use among youth. As FDA begins its oversight of these products, we will learn more about them and more safeguards will be put in place to protect the public health.

E-cigarettes are NOT an approved smoking cessation tool either. Smokers who wish to quit can learn more about ways that have been proven safe and effective by visiting the American Lung Association website.

7. Can you name the five food groups? 1. ______________________ 2. ______________________ 3. ______________________ 4. ______________________ 5. ______________________

Answer: Vegetable, fruit, grain, protein, and dairy.

The USDA is also no longer showcases the five food groups in a pyramid, instead it’s a “MyPlate” diagram.


1. The City of Vancouver has the oldest public park in the State of Washington - Esther Short Park. In what year was this park established? Question from the Vancouver-Clark Parks & Recreations "Fact Sheet."

a. 1853 b. 1873 c. 1893

Answer: 1853.

2. Prolonged sitting at your work space can lead to which of the following conditions? Question submitted by Dr. Gloria A. Grubbs, DC, BA, BS / Owner of TriStar Family Chiropractic.

a. Forward head posture and misaligned shoulders that are typically hunched; b. Chronic pain, build up of tension, potential other long term effects (possible headaches, etc.); c. Tremendous strain on the neck, upper and low back muscles; d. Poor circulation in your legs, which can cause swelling in your ankles, varicose veins, and blood clots known as

deep vein thrombosis (DVT); e. All of the above.

Answer: E.

All of the above. Sitting is the new smoking hazard! On average, a US adult spends nine to 10 hours each day sitting, which is so much inactivity that even a 30- or 60-minute workout can't counteract its effects. Prolonged sitting will reduce your lifespan by promoting dozens of chronic diseases, even if you exercise regularly.

3. It is important to eat a variety of sources of protein. Name two sources of “plant” protein. • ____________________________ • ____________________________

Answer: Beans, peas, soy, nuts, and seeds.

4. What is the largest muscle in the human body? Question submitted by Dr. Jeni Gall of MovePT

a. The Quadriceps b. The Gluteus Maximus c. The Trapezius d. The Platysma

Answer: B

The gluteus maximus is the largest and most powerful of the glutes, which are essential in upright posture, climbing stairs, lifting heavy boxes, and otherwise going about daily business.

5. Do men or women tend to have a higher metabolic rate?

☐ Men ☐ Women ☐ They are the same

Answer: Men

Men tend to have a higher metabolic rate than women because women have a higher proportion of fat. Question reviewed by William Blahd, MD on WebMD "Truth About Metabolism."

6. What number would you rank "workplace stress" in the list of these seven common stressors: • Financial/Money • Relationships • Poor Health • Poor Nutrition • Media overload • Sleep depravation • Workplace Stress

Choose a number between 1-7 to rank “workplace stress” from the above list.

Answer: #1

According to Statistic Brain, work related pressures are the number one cause of stress, specifically: Co-Worker Tension, Bosses, Work Overload. http://www.statisticbrain.com/stress-statistics/

7. Which snack on the list is over 100 calories? Information compiled from “The Top 28 Best Healthy Snacks” from Women’s Health.

a. Banana (small to medium sized) b. Small sliced tomato with feta sprinkle and olive oil drizzle c. Quaker instant oatmeal packet (regular flavor) d. Two Sargento light string cheese e. One cup baby carrots with tbsp hummus f. Four special dark Hershey Kisses g. None of the above.

Answer: G. No of the above. All of the items listed above are under 100 calories. There are 21 calories in each Hershey’s kiss – if you were wondering. A small tomato is about 16 calories. A sargento light string cheese is only 50 calories. The instant packet of Quaker Oats (regular flavor) is exactly 100 calories, so careful if you add fruit, milk, raisins, or brown sugar.


1. The dietary guidelines no longer recommend limiting sodium in the diet.


Answer: False.

Americans should consume less than 2300 mg of sodium per day. The biggest source of sodium in the American diet comes from bread. Processed foods are often high in sodium even if they don’t taste “salty”- so it’s important to read nutrition labels. Too much sodium contributes to high blood pressure and heart disease.

2. Which should be the first area of adjustment to reduce posture related pain at your work space? Question submitted by Dr. Gloria A. Grubbs, DC, BA, BS / Owner of TriStar Family Chiropractic.

a. Your leg placement b. Your chair placement c. Your phone placement d. Your computer monitor placement.

Answer: D. Your computer monitor placement.

If your monitor is placed to low you will be increasing forward head posture by 50% and if your monitor is too high you place strain on both posterior/anterior neck and shoulder muscles. Your monitor should be placed in a slight superior angle where eyes are looking directly straight.

3. Can you pick the lower-fat sub? a. Quiznos Turkey Ranch & Swiss Sub (regular size) b. Subway Chicken & Bacon Ranch (six inch)

Answer: Subway Chicken & Bacon Ranch

Even though it's not on the list of subs with 6 grams of fat or less, this Subway sandwich puts its competition to shame. The Chicken & Bacon Ranch sub contains 530 calories. Even with a high fat content (25 grams), it still wins. Quiznos' version of a Ranch sub, though only about 2 inches bigger than Subway, packs 977 calories, a staggering 48 grams of fat--74% of your daily value--and 135% of your recommended sodium limit.

4. How many hours does the average American sit per day? Question submitted by Dr. Jeni Gall of MovePT

a. 13 hours/day b. 7.7 hours/day c. 15 hours/day d. 5.5 hours/day

Answer: A. 13 hours/day

Studies between 2013 and 2015 discovered that Americans sit on average 13 hours/day: at work, while driving, consuming meals, watching television, working on the computer and (hopefully!) hanging out with friends and family.

5. According to the CDC, good sleep habits + regular sleep = sleep hygiene. Can you name two sleep habits that will improve your sleep?

• __________________________ • __________________________

Go to bed at the same time each night and rise at the same time each morning. Avoid large meals before bedtime. Avoid caffeine and alcohol close to bedtime. Avoid nicotine.

6. Stretching benefits your body by: a. Increases blood flow, boosts oxygen levels and helps deliver nutrients to your muscles. b. Removes metabolic waste such as carbon dioxide, ammonia and uric acid. c. Keeps you limber to avoid injuries. d. All of the above.

Answer: D. All of the above

7. Can you name three of the top 10 health conditions in terms of total workplace costs for companies.

1.

2.

3.

Depression; obesity; arthritis; back or neck pain; anxiety; gastroesophageal reflux disease (GERD); allergy; other cancer; other chronic pain; and hypertension. Question from "50 Workplace Wellness Facts" from KCIM (Kansas City Internal Medicine, Corporate Medicine & Wellness Division).


1. What does the "S" stand for in “CSA” Community S_______________ Agriculture? Question submitted by Clark County Public Health

Answer: Community Supported Agriculture.

CSAs allow people to have direct access to high quality, fresh produce grown locally by regional farmers. Members of a CSA purchase a “share” of vegetables from a local farm and the farmer will deliver that share of produce to a convenient drop-off location each week of the growing season. CSA members often pay for an entire season of produce upfront - this bulk payment enables farmers to plan for the season, purchase new seed, make equipment repairs, and more. CSA customers often receive a mix of 7-10 different vegetables and/or fruit in their weekly box. CSAs are a great way to support local farmers and enjoy farm fresh produce. There are several CSAs in Clark County.

2. Which of the following is considered the BEST exercise for building strong bones? Question submitted by Dr. Jeni Gall of MovePT

a. Bicycling b. Swimming c. Running or Walking d. Weight Lifting

Answer: D. Weight Lifting.

The best exercises for building and maintaining strong bones are weight-bearing and muscle strengthening, includes classing weight lifting, kettle bells and yoga. Running, walking, and hiking are also excellent ways to keep your bones strong and healthy.

3. What is the dictonary.com definition of wellness?

Answer: the quality or state of being healthy in body and mind, especially as the result of deliberate effort.

4. In what year was the first USDA's nutritional guidelines published? a. 1855 b. 1857 c. 1894 d. 1899

Answer: C. 1894

Dr. Wilbur Atwater published the first nutritional guidelines in 1894 as a farmer’s bulletin.

5. In general, the more muscle and less fat you have, the higher your metabolic rate.


Answer: True.

Your metabolic rate is strongly influenced by your body composition. People with more muscle and less fat generally have a faster metabolic rate, while people with more fat and less muscle generally have a slower metabolic rate. Question by WebMD.

6. From a 2013 study of happiness, which country ranks #1 in life satisfaction? a. America b. Denmark c. Switzerland d. Canada

Answer: B. Denmark

In the World Happiness Study, Denmark was ranked first in overall life satisfaction of its citizens while the United States ranked 17th. That contrasts with Denmark ranking 16th in household income while the United States ranked first. Question by MedicineNet.com and reviewed by Roxanne Dryden-Edwards, MD.

7. According to Statistic Brain, what percentage of people with paid gym memberships do NOT use them?

a. 1-25% b. 26-50% c. 51-75% d. 76-100%

Answer: C. 51-75%

A whopping 67% of people who pay for gym memberships do not use them. Of the people that use their gym memberships they go on average of two times per week and utilize $39 of their $58 monthly dues. http://www.statisticbrain.com/gym-membership-statistics/


1. Using a smaller plate can help you eat less. Question submitted by Clark County Public Health


Answer: True.

Research shows that people typically eat less if they eat off a smaller plate. Using smaller plates is an easy way to “trick” yourself into eating smaller portions and feeling more satisfied.

2. After only 30 minutes of exercise endorphins are released, the "feel good" chemical of the brain. Question from exercise.com


Answer: False.

For some people, as little as 10 minutes of intense exercise will often do the trick. For others, it can take as long as 30 minutes or more.

3. What types of foods impact your mood? a. Caffeine b. Trans Fats c. Foods with high levels of chemical preservatives or hormones d. Alcohol e. All of the above

E All of the Above

Your food choices can have a huge impact on how you feel during the work day. Reduce your intake of foods that can adversely affect your mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones.

4. Insufficient sleep is a public health problem.


Answer: True.

According to the Centers for Disease Control and Prevention (CDC) Insufficient Sleep Is a Public Health Problem. And continued public health surveillance of sleep quality, duration, behaviors, and disorders is needed to monitor sleep difficulties and their health impact.

5. According to the USDA, which fruit has the highest sugar content? a. Banana b. Apple c. Cup of Grape

Answer: B Apple

A medium banana has 14g of sugar, the apple has 19g of sugar, while a cup of grapes has 15g of sugar.

6. Before exercise, do you warm-up or stretch first? • _______________________

Answer: Warm-up.

According to US News and World Report's "Five Surprising Facts About Stretching" article published by Dr. Timothy Miller (orthopedic surgeon and team physician in the Ohio State University Sports Medicine Department) says you should warm up first, then stretch. "Many amateurs assume it’s best to stretch before you run or take part in any type of exercise. Actually, it’s better if you warm up first."

7. According to an article on "Psychology Today" burnout is the chronic state of being out of sync with one or more aspects of your life, and the result is a loss of energy, enthusiasm, and confidence. Research by Drs. Michael P. Leiter and Christina

Maslach points to six specific sources of burnout at work, which of the follow is NOT one of the six? a. Lack of Control b. Values Conflict c. No Schedule Flexibility d. Insufficient Reward e. Work Overload f. Unfairness g. Break of Community

Answer: C No Schedule Flexibility

No schedule flexibility did not make the list as a top source of workplace burnout. One could argue schedule flexibility falls under the “benefits” category and is less a mental stressor or burnout cause of an employee’s day-to-day job functionally. https://www.psychologytoday.com/blog/pressure-proof/201308/six-sources-burnout-work


1. Which Taco Bell item is a smarter choice? a. Taco Bell Crunchwrap supreme b. Taco Bell Zesty Chicken Boarder Bowl

Answer: A. Crunchwrap Supreme

While it’s not the best choice on the menu, the Crunchwrap Supreme weighs in at 16 fewer fat grams and 180 fewer calories than its "seemingly" healthy competitor. For 560 calories, 24 grams of fat (37% of your daily value) and 9 grams of saturated fat (43% of your daily value), you could enjoy this crunchy, satisfying meal. Just don't make it a habit. Taco Bell's Zesty Chicken Border Bowl is masquerading as healthy fare, but it's anything but. With 60% of your daily value of fat (40 grams!) and 730 calories (more than half of many dieters' daily intakes).

2. Employees can better manage workplace stress by: a. Getting a good night sleep b. Eating a balanced and nutritious diet c. Volunteering time and services d. Talking to the appropriate people about what is causing the stress e. A, B and D f. All the above

Answer: E. A, B & D.

Sleep, nutrition and seeking council are the keys to managing workplace stress. Question from the "BE Healthy" Employee Tips by the National Safety Council.

3. The U.S. Department of Labor found that the overall annual cost impact of poor health on the workplace is estimated at:

a. $1.4 trillion b. $1.8 trillion c. $2.2 trillion

Answer: B: 1.8 Trillion

Question from "50 Workplace Wellness Facts" from KCIM (Kansas City Internal Medicine, Corporate Medicine & Wellness Division).

4. Which of the following can boost your metabolic rate: Question reviewed by William Blahd, MD on WebMD "Truth About Metabolism"

a. a high-fat diet b. a high-carbohydrate diet c. a high-protein diet d. D. None of the above.

Answer: C: high-protein diet.

Studies show that the body requires more energy to process a high-protein diet, which means that as your body digests high-protein foods, your metabolic rate rises.

5. Which pair of chemicals is NOT used by the body to feel good? a. Endorphins and tryptophan b. Serotonin and dopamine c. Cortisol and prolactin d. Oxytocin and vasopressin

Answer: C. Cortisol and prolactin.

Cortisol and prolactin are stress hormones. Cortisol contributes to the body's fight or flight response, increasing heart rate, breathing rate, and appetite. Prolactin tends to increase in response to depression, producing a consoling response. Question by MedicineNet.com and reviewed by Roxanne Dryden-Edwards, MD.

6. Name two physical symptoms people who cited physical symptoms of stress experiences:

1.

2.

Fatigue, Headache, upset stomach, muscle tension, Change in appetite, teeth grinding, change in love life, and/or Feeling dizzy. According to Statistic Brain, work related pressures are the number one cause of stress, specifically: Co-Worker Tension, Bosses, Work Overload. http://www.statisticbrain.com/stress-statistics/

7. Why drink eight glasses of water a day? a. Body needs water to maintain fluid balance b. Helps you burn 200 calories per day c. It impacts your intstine and kidney health d. Helps your body properly identify hunger and thirst. e. A, C, & D f. All of the Above.

Answer: E A, C & D

B is close to accurate. Actually, consuming eight glasses of water a day help you burn about 100 calories a day (not 200). If you drink the recommended amount you have the potential to burn 700 calories per week and 2,800 calories per month. Information gathered on webMD from the article "Eight ways to burn calories and fight fat by Elaine Magee, MPH, RD.