Fitness Test Details

A Self-Assessment You Can Do At Home

The questions in the test have been carefully researched and verified. Here is the list of main references used in compiling the test questions. There is some fascinating reading here about all aspects of our health and fitness.

1 Nutrition

1-1 James Beckerman, M.D. Article:  "Eat a salad every day"  Dr. Beckerman is author of “The Flex Diet: Design-Your-Own Weight Loss Plan” (Simon & Schuster, 2010).

(https://healthplans.providence.org/fittogether/find-your-fit/healthy-eating/making-good-choices/turn-over-a-new-leaf-eat-a-salad-every-day/ )

 1-2  Karen Collins, MS, RD, CDN, American Institute for Cancer Research, Article: "More Vegetables, More Colors" Jan 11 2010 - "Specific goals range from two to three cups of dark green vegetables and one-and-a-half to two-and-a-half cups of orange vegetables per week. We could accomplish these goals by choosing a half-cup serving of each almost daily, or larger servings several times a week".

 1-3 Ying Bao, M.D., Sc.D., Study: Association of Nut Consumption with Total and Cause-Specific Mortality published in New England Journal of Medicine (https://www.nejm.org/doi/full/10.1056/NEJMoa1307352)

 1-4 Toby Amidor, MS, RD, CDN, Article: "Are You Eating Enough Fish?" Sept. 4, 2015

"I believe in food first, which means eating fish about twice a week".

(https://health.usnews.com/health-news/blogs/eat-run/2015/09/04/are-you-eating-enough-fish)

1-5

a) The American Cancer Institute, Article: "Recommendations for Cancer Prevention" Suggests avoiding processed meat and limiting red meat to no more than 18 ounces per week. Based on a 4-ounce serving, these weekly recommendations translate into eating a maximum of 4-5 servings weekly.

https://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_05_red_meat.html?_ga=1.47099361.775236235.1478867660

b) Mayo Clinic Staff, Article "Meatless meals: The benefits of eating less meat"

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/meatless-meals/art-20048193?pg=2

1-6 Mayo Clinic Staff, Article: " Water: How much should you drink every day? "

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

1-7 Lorien E. Urban, PHD, Study: "Energy Contents of Frequently Ordered Restaurant Meals..." April 2016

https://www.andjrnl.org/article/S2212-2672(15)01736-0/abstract

1-8 Rachel K. Johnson, PhD, et al, Study: Dietary "Sugars Intake and Cardiovascular Health" A Scientific Statement From the American Heart Association. Sept. 15, 2009

https://circ.ahajournals.org/content/circulationaha/120/11/1011.full.pdf  (Download PDF)

This report recommends no more than 100 calories per day (6 teaspoons or 24 grams) of added sugars for women and no more than 150 calories per day (9 teaspoons or 36 grams) for men.

2 Fitness

2-1 The AHA recommends at least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes

American Heart Association, Article: "Recommendations for Physical Activity in Adults" February 2014 

https://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WDdHuZWv7v8

2-2

a) Neville Owen, PhD et al. "Sedentary Behavior: Emerging Evidence for a New Health Risk" 2010

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996155/

b) James A. Levine, M.D., Ph.D. Article: "What are the risks of sitting too much?"

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

3. Stress Level

3-1

a) American Psychological Association: "Stress" https://www.apa.org/topics/stress/

b) WebMD Article: "Stress Management - Causes of Stress" https://www.webmd.com/balance/stress-management/stress-management-causes-of-stress

c) Brian Luke Seaward, PhD, " Essentials of Managing Stress, Third Edition", 2014,ISBN-13: 9781449698027

3-2 Anxiety and Depression Association of America, Article: "Stress and Anxiety Interfere With Sleep"

https://www.adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/stress-and-anxiety-interfere

3-3 Mayo Clinic Staff, Article "Exercise and stress: Get moving to manage stress"

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

4 General health

4-1 While there is no conclusive evidence that a strong immune system can help ward off the common cold, when it comes to the flu' your immune system can definitely make a difference.

a) The Dana Sourcebook of Immunology, "The Immune System’s Role in Protection"  January, 2006

b) Here's an interesting article on the immune system

Harvard Health Publications, "How to boost your immune system -Tips to fight disease and strengthen immunity" September 2014, Updated: June 15, 2016

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

4-2 Healthline - Kati Blake and George Krucik, MD, MBA, Article: "What causes loss of appetite? 160 possible conditions", 2012

https://www.healthline.com/symptom/loss-of-appetite

4-3 Being overweight is usually associated with present or future health problems, but this may not always be the case...

Patrick J. Skerrett, Former Executive Editor -Harvard Health, Article: "Overweight and healthy: the concept of metabolically healthy obesity"

https://www.health.harvard.edu/blog/overweight-and-healthy-the-concept-of-metabolically-healthy-obesity-201309246697

5 Brain Health

5-1 Fortanesce, Website: "Test Your Real Brain Age"

https://www.terrysmall.com/blog/brain-bulletin-44-your-real-brain-age-take-the-test-

5-2 See the note on fish Oil supplements in Section 1 - Nutrition

ref: https://nccih.nih.gov/health/omega3/introduction.htm

5-3 Mayo Clinic - 5 tips to keep your brain healthy

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy

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