1. Get up get moving quiz By Matthew Smith This quiz is all about fitness. You will be expected to complete the question by clicking on the correct answer. If you get the incorrect answer try again until you’ve achieve the correct answer. The quiz will provide information to help you learn more about fitness. GOOD LUCK!

2. Instructions Page Click this to go back to the contents page Click this to go back to the previous page Click this to go to the next page Click here to start quiz Click this to go and start the quiz

3. Contents Page 1.InstructionsInstructions 2.What is BMI?What is BMI? 3.What is BMR?What is BMR? 4.What is calorie?What is calorie? 5.What is a healthy balanced diet?What is a healthy balanced diet? 6.ExerciseExercise 7.QuizQuiz

4. To choose your answer, simply select on one of the boxes below E.G. Continue… Carbohydrates, Glucose, Salts, Fibres, Minerals and Water If you select a wrong answer, you will see a message saying ‘Wrong Answer, Try again.’ Simply press on this message and it will return you to the question that you just failed. If you select the right answer you will be told ‘You were correct!’ you can press that or the play button to continue to the next question.

6. What is BMI? Body mass index (BMI) is a measure that most people can use to check if their weight is healthy for their height For most adults, an ideal BMI is in the range 18.5 to 24.9. If your BMI is 25 or more, you're over the ideal weight for your height: 25 to 29.9 is overweight 30 to 39.9 is obese 40 or more is very obese If your BMI is less than 18.5, you're under the ideal weight for your height. If you want to calculate your BMI try this website http://www.nhs.uk/Tools/Pages/Healthyweigh tcalculator.aspx?Tag= http://www.nhs.uk/Tools/Pages/Healthyweigh tcalculator.aspx?Tag= This is how you work out your BMI:

7. What is BMR? Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of energy expended daily by humans and other animals at rest. Rest is defined as existing in a neutrally temperate environment while in the post-absorptive state. In plants, different considerations apply. The release, and using, of energy in this state is sufficient only for the functioning of the vital organs, the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, and skin. BMR formula There are 2 formulae used to calculate BMR, in [kcal / 24hrs] for men and women respectively: BMR for Men = 66.47 + (13.7 * weight [kg]) + (5 * size [cm]) − (6.8 * age [years]) BMR for Women = 655.1 + (9.6 * weight [kg]) + (1.8 * size [cm]) − (4.7 * age [years]) http://www.diabetes.co.uk/bmr- calculator.html

8. The name calorie is used for two units of energy. The small calorie or gram calorie (symbol: Cal) is the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius. The large calorie, kilogram calorie, dietary calorie, nutritionist's calorie, nutritional calorie or food calorie (symbol: kcal) is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. The large calorie is thus equal to 1000 small calories or one kilocalorie (symbol: kcal)

9. A healthy diet is one that helps maintain or improve general health. A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Where lack of calories is not an issue, a properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, hypertension and cancer.

10. Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health, helps prevent depression, helps to promote or maintain positive self- esteem, and can even augment an individual's sex appeal or body image, which is also found to be linked with higher levels of self-esteem. Childhood obesity is a growing global concern and physical exercise may help decrease some of the effects of childhood and adult obesity. Health care providers often call exercise the "miracle" or "wonder" drug—alluding to the wide variety of proven benefits that it provides

11. Click here to start quiz

12. Body Mass Index Body Multiple Indices Body Mass Indices

14. Body mass index is a calculation that uses your height and weight to estimate how much body fat you have. Too much body fat is a problem because it can lead to illnesses and other health problems.

15. 100 1800 10000

17. A child needs lots of energy and nutrients because they’re still growing. The amount of energy that food and drink contains is measured in calories. Make sure you don’t eat too many sugary or fatty foods, such as sweets, cakes and biscuits. You also shouldn’t have too many sugary fizzy drinks. These foods and drinks tend to be high in calories but contain few nutrients. The amount of calories something contains can be found on the label.

18. Carbohydrates Meats Vegetables

20. Protein This group contains meat, fish and eggs as well as vegetable protein, nuts, beans, peas, lentils, dahl, Quorn and soya. These foods give us protein, iron and some other minerals and vitamins. This helps the body to grow and repair itself. Carbohydrates This group contains starchy foods such as pasta, rice, oats, potatoes, noodles, yam, green bananas, sweet potato, millet, couscous, breads, breakfasts cereals, barley and rye. Fats and sugars This group contains butter, margarine, cooking oils, cream, salad dressings, chocolate, crisps, sugary soft drinks, sweets, jam, cakes, pudding, biscuits and pastries. These foods give us a lot of energy (calories) but not many nutrients. Milk and dairy products Dairy products keep your bones and teeth healthy. The body absorbs the calcium in dairy foods easily. We should try and eat three servings of these a day.

21. 7 a day None 5 a day

23. Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fibre, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.

24. Swimming Walking Cycling

25. Click below to answer question again

26. Cycling, whether it’s a day to day activity, or an occasional adventure, is a great way to help keep you and the rest of the family healthy. Getting on our bikes more often can help us on the way to making the small changes that can bring short and long term benefits to your health, the environment and your purse. Walking is pretty special. Most of us do it everyday so it's easy to take for granted, but walking is not only good for your health - it can even make you look and feel better! Swimming is a great way for families to get moving and have fun together. Being in the water helps us be more active and stay healthy, and is also a great way to unwind and have lots of fun.

27. 2,000 4000 1000

28. Click below to answer question again

29. It's recommended that a woman consume on average 2,000 calories per day. But, if you're not an avid calorie-counter with a pair of food scales in your handbag, it can be quite difficult to know the calorie content of everything that passes your lips.

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