SHAPE UP
Put your health knowledge to the test

By Leslie Boyd
Asheville (N.C.) Citizen-Times

The Institute of Medicine says Americans need to exercise more to make up for their excessive eating. Los Angeles Times

Q. How much exercise should most adults get each week?

1. 15 minutes every day.
2. 30 minutes most days.
3. 60 minutes every day.
4. 60 minutes three times a week.

A. (b) or (c). In 1996 the U.S. surgeon general recommended 30 minutes most days of the week. This level of exercise is good for people who aren't overweight or obese, and offers protection against cardiovascular disease, diabetes and high blood pressure.

But the Institute of Medicine recommends 60 minutes of moderately intense exercise (like brisk walking). It says most Americans consume more calories than ever before and are getting heavier each year, and that 30 minutes of exercise may not be enough to offset the extra calories.

Q. How long does it take to see the results of weight training?

1. One week.
2. Three weeks.
3. Six weeks.
4. Three months.

A. (c) Your strength and the amount of weight you can lift will increase pretty quickly after you start using weights, but you won't really notice a difference in muscle size or tone for at least six weeks. If you don't weight-train regularly, visible results may take even longer.

Q. What is the best blood pressure measurement?

1. 120/80 mm Hg.
2. 130/85 mm Hg.
3. 140/90 mm Hg.
4. 160/100 mm Hg.

A. (a). The measurement is used to refer to how high the pressure in your arteries can raise a column of mercury. The first, or top, number is your systolic pressure, the amount of pressure in your arteries when your heart contracts and pumps blood into the aorta. The second, or bottom, number is the diastolic pressure, which shows how much pressure remains in your arteries between heartbeats, when your heart is relaxed and filling with blood.

Your blood pressure is considered high if your systolic pressure is consistently 140 mm Hg or higher, your diastolic pressure is consistently 90 mm Hg or higher, or both. Doctors don't rely on a single reading, but on three consecutive readings — unless your systolic pressure is 210 mm Hg or higher or diastolic pressure is 120 mm Hg or higher.

Q. How many calories equal a pound of weight gain?

1. 10,000.
2. 7,500.
3. 3,500.
4. 1,000.

A. (c) If you exceed the amount of calories you need each day, you'll gain a pound when that amount adds up to 3,500. Likewise, if you consume fewer or use more calories than you need each day, when it adds up to 3,500, you will lose a pound. For example, if you eat 100 calories a day more than you need, you'll gain 10 pounds in a year.

Q. To determine how hard you need to push yourself during aerobic exercise, you need to know your maximum heart rate. How is that figured?

1. Add your age, weight and height, then divide by four.
2. Add your weight and age, add 220 and divide by eight.
3. Take your pulse while resting, then multiply by 1.5.
4. Subtract your age from 220.

A. (d). Aerobic workouts should stay in the range of 60 to 70 percent of maximum heart rate for beginner and intermediate exercisers. Advanced and well-conditioned athletes can exercise at 70 to 95 percent of maximum.

Q. Which of the following is the best way to achieve permanent weight loss?

1. Go on a diet rich in fat-burning foods, such as grapefruit and cabbage soup.
2. Lose one-half pound to two pounds a week by eating a wide variety of foods and increasing the amount of exercise you do.
3. Add weight training to your exercise regimen.
4. Lose the carbohydrates. The weight will melt off.

A. (b) and (c). The faster you lose weight, the less likely you are to keep it off. Adding muscle through weight training increases your metabolism so you'll burn calories more efficiently. No foods can actually burn fat. Caffeine might speed up your metabolism for a short time, but it can't cause weight loss.

Carbohydrates are an important part of a healthy diet. A recent study showed that people who cut out carbohydrates lost weight more quickly than people who cut out fat, but their cholesterol levels increased. Eating too much protein is hard on the kidneys and can cause your body to produce high levels of uric acid, a risk factor for gout (a painful swelling of the joints) and kidney stones. The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Q. Which statement is correct?

1. Sleep is a time when both body and brain shut down for some rest.
2. If you're tired a lot during the day, you're not getting enough sleep at night.
3. Opening the car window and turning up the radio will help a drowsy driver become more alert.
4. More people doze off at the wheel in the early morning and mid-afternoon than in the evening.

A. (d). Humans are programmed to have two sleep cycles, one from about midnight to 7 a.m., and another during the afternoon. During sleep, the body is resting, but the brain is active. If you're sleepy a lot during the day, it could be a sign of a sleep disorder you're not aware of, such as sleep apnea. Many Americans are sleep-deprived because they cut back on sleep time when they're busy, but sleep disorders are a significant reason for drowsiness, which can be addressed only by adequate sleep, not by fresh air or loud music.

Sources: Mayo Clinic, the National Heart, Lung and Blood Institute, and Vic Sneed, nutritionist and personal trainer.