This program is developed by Cazaly Sports Health and is made available free of charge to NTHS&OSA inc. for fund raising and community health promotion
ALL QUESTIONS: True or false – Each worth one goal to your house points
MONTH 1 - FUNDAMENTAL PHYSCHOLOGY
MONTH 1 WEEK 1: HEALTH RISK OF POT BELLY
T or F: More men die from metabolic syndrome than women
T or F: Female hormone oestrogen protects against abdominal fatness
T or F: A good blood pressure target would be 120/80
T or F: Men with ‘pot gut’ suffer more aggressive types of prostate cancer
T or F: Metabolic disorders don’t cause depression, just magnify the effect
T or F: Gut fat is metabolically dangerous if it ‘leaks’ from ft cells
T or F: 1kg of gut fat requires 300m of capillary to keep it oxygenated
T or F: More men die from metabolic syndrome than women
T or F: Female hormone oestrogen protects against abdominal fatness
T or F: A good blood pressure target would be 120/80
T or F: Men with ‘pot gut’ suffer more aggressive types of prostate cancer
T or F: Metabolic disorders don’t cause depression, just magnify the effect
T or F: Gut fat is metabolically dangerous if it ‘leaks’ from ft cells
T or F: 1kg of gut fat requires 300m of capillary to keep it oxygenated
MONTH 1 WEEK 2: WHAT MAKES A MAN A MAN AND HOW TO MANAGE IT - SAFELY
T or F: Mood is improved by taking testosterone supplements
T or F: Testosterone levels decline rapidly around the male menopause
T or F: Many older men who stay fit do not suffer a drop in testosterone
T or F: Obese men can suffer a 25% reduction in testosterone at any age
T or F: Testosterone levels in the ‘high’ range are best for long healthy life
T or F: Losing gut fat can restore testosterone levels to correct balance
T or F: A healthy brain is necessary for the testes to regulate healthy testosterone levels
T or F: Mood is improved by taking testosterone supplements
T or F: Testosterone levels decline rapidly around the male menopause
T or F: Many older men who stay fit do not suffer a drop in testosterone
T or F: Obese men can suffer a 25% reduction in testosterone at any age
T or F: Testosterone levels in the ‘high’ range are best for long healthy life
T or F: Losing gut fat can restore testosterone levels to correct balance
T or F: A healthy brain is necessary for the testes to regulate healthy testosterone levels
MONTH 1 WEEK 3: LIVING WELL ENOUGH TO MEET THE GRANDCHILDREN
T or F: BPH (enlarged prostate) predisposes a man to prostate cancer
T or F: Testicular cancer is slow growing and many men outlive the cancer and die from other causes
T or F: Erectile dysfunction may occur because the bloke is not interested in sex (has low ‘desire’)
T or F: Early-stage prostate cancer usually has no symptoms
T or F: Prostate cancer is the most common cancer in men in Australia and is related to our diet and lifestyle
T or F: More aggressive forms of prostate cancer occur in blokes who eat lots of meat, not many (different) veggies and have a pot gut
T or F: Erectile dysfunction may be caused by cigarette smoking and other cardiovascular risk factors
T or F: BPH (enlarged prostate) predisposes a man to prostate cancer
T or F: Testicular cancer is slow growing and many men outlive the cancer and die from other causes
T or F: Erectile dysfunction may occur because the bloke is not interested in sex (has low ‘desire’)
T or F: Early-stage prostate cancer usually has no symptoms
T or F: Prostate cancer is the most common cancer in men in Australia and is related to our diet and lifestyle
T or F: More aggressive forms of prostate cancer occur in blokes who eat lots of meat, not many (different) veggies and have a pot gut
T or F: Erectile dysfunction may be caused by cigarette smoking and other cardiovascular risk factors
MONTH 1 WEEK 4: ARMOUR PLATING YOUR MENTAL HEALTH
T or F: In Australia 50% more women than men are diagnosed with depression
T or F: In Australia 400@ more men than women take their own lives
T or F: Depression is a serious and disabling illness often not treated in men because we are likely to want to fi everything ourselves
T or F: Most men would have better mental health if they followed the example of women and sought out someone to talk to on most days
T or F: Optimism is a personal characteristic and can’t be learned or taught
T or F: The ‘M’ in PERMA stands for mental health
T or F: A relationship built on openness and trust is more likely to withstand conflict compared to one built on privacy and mutual respect
T or F: In Australia 50% more women than men are diagnosed with depression
T or F: In Australia 400@ more men than women take their own lives
T or F: Depression is a serious and disabling illness often not treated in men because we are likely to want to fi everything ourselves
T or F: Most men would have better mental health if they followed the example of women and sought out someone to talk to on most days
T or F: Optimism is a personal characteristic and can’t be learned or taught
T or F: The ‘M’ in PERMA stands for mental health
T or F: A relationship built on openness and trust is more likely to withstand conflict compared to one built on privacy and mutual respect
MONTH 2 - EATING A BIT DIFFERENTLY
MONTH 2 WEEK 1: HOW MUCH FAT? WHERE IS THE SALT? WHERE DO I START?
MONTH 2 WEEK 2: ROCKET FUEL - HOW TO AVOID THE EXPLOSIONS
T or F: Meat chicken and fish are great sources of carbohydrates
T or F: Carbohydrate foods are best eaten at the evening meal
T or F: An average 100kg man at work only needs 100 grams of carbohydrates per day
T or F: Foods high in soluble fibre aid digestive health
T or F: Potato baked in its jacket is a high fibre food
T or F: Avocado is a high fibre high fat food
T or F: Vehicle drivers should not eat carbs at breakfast time as this could cause judgemental errors and result in motor vehicle accidents
T or F: Meat chicken and fish are great sources of carbohydrates
T or F: Carbohydrate foods are best eaten at the evening meal
T or F: An average 100kg man at work only needs 100 grams of carbohydrates per day
T or F: Foods high in soluble fibre aid digestive health
T or F: Potato baked in its jacket is a high fibre food
T or F: Avocado is a high fibre high fat food
T or F: Vehicle drivers should not eat carbs at breakfast time as this could cause judgemental errors and result in motor vehicle accidents
MONTH 2 WEEK 3: CONTROLLING YOUR APPETITE WITHOUR STARVING
T or F - Meat chicken and fish are great sources of protein
T or F - Vegetables are not a good source of protein
T or F – An average 100kg man at work needs only 100 grams of protein/day
T or F – Eating protein early in the day reduces ‘cravings’ for food at the end of the day, especially after dinner
T or F – A ‘palm’ full of meat, chicken or fish is about the right amount of protein to include in each meal
T or F – A hard boiled egg would be a good ‘protein hit’ at lunch time
T or F – Drivers should check out the bain-marie for lean roast meats that could be slapped between 2 bits of bread and salad as a healthy fast food
T or F - Meat chicken and fish are great sources of protein
T or F - Vegetables are not a good source of protein
T or F – An average 100kg man at work needs only 100 grams of protein/day
T or F – Eating protein early in the day reduces ‘cravings’ for food at the end of the day, especially after dinner
T or F – A ‘palm’ full of meat, chicken or fish is about the right amount of protein to include in each meal
T or F – A hard boiled egg would be a good ‘protein hit’ at lunch time
T or F – Drivers should check out the bain-marie for lean roast meats that could be slapped between 2 bits of bread and salad as a healthy fast food
MONTH 2 WEEK 4: PULLING THE GAME TOGETHER
MONTH 3 - DRINKING A BIT DIFFERENTLY
MONTH 3 WEEK 1: DRINKING - PLEASURE OR POISON
T or F – Adequate rehydration is around one litre per 25kg body weight per day
T or F - Sugary drinks are necessary after Exercising vigorously
T or F – On a hot day water should be sipped continuously
T or F – Soft drink can contain up to 15 teaspoons of sugar per glass
T or F – Adequate hydration helps prevent infection and diseases
T or F – Clear urine after breakfast is a good indicator of adequate hydration
T or F – Dehydration increases the PH of the blood stream
T or F – Adequate rehydration is around one litre per 25kg body weight per day
T or F - Sugary drinks are necessary after Exercising vigorously
T or F – On a hot day water should be sipped continuously
T or F – Soft drink can contain up to 15 teaspoons of sugar per glass
T or F – Adequate hydration helps prevent infection and diseases
T or F – Clear urine after breakfast is a good indicator of adequate hydration
T or F – Dehydration increases the PH of the blood stream
MONTH 3 WEEK 2: ENJOYING A BEER OR TWO, SAFELY AND TIL A RIPE OLD AGE
T or F – Alcohol is a serious toxin as well as an energy source
T or F - A 10oz (285ml) beer contains the same energy as is required for walking or running 1km
T or F – We store fat faster when we drink alcohol with fatty foods
T or F – Soft drink mixers in rum and coke have more energy than the rum
T or F – Water (H2O) chasers after each beer significantly reduces blood alcohol concentration (BAC)
T or F – A nightcap increases fat metabolism during sleep
T or F – Having more alcohol-free days (AFD’s) than alcohol drinking days (AD’s) is a good way to enjoy a safer level of drinking
T or F – Alcohol is a serious toxin as well as an energy source
T or F - A 10oz (285ml) beer contains the same energy as is required for walking or running 1km
T or F – We store fat faster when we drink alcohol with fatty foods
T or F – Soft drink mixers in rum and coke have more energy than the rum
T or F – Water (H2O) chasers after each beer significantly reduces blood alcohol concentration (BAC)
T or F – A nightcap increases fat metabolism during sleep
T or F – Having more alcohol-free days (AFD’s) than alcohol drinking days (AD’s) is a good way to enjoy a safer level of drinking
MONTH 3 WEEK 3: WHEN TO DRINK WHAT... FOR BEST EFFECT
T or F – A hot toddy of whiskey and milk would be an ideal night cap
T or F - Caffeine after lunch effects deep sleep quality after midnight
T or F – Dairy products are best eaten with a meal loaded with vegetables
T or F – When increasing fitness training intensity or frequency it is necessary to increase intake of certain types of tea
T or F – The insulin response to drinking sugary drinks helps reduce the damage to arteries within the brain
T or F – Certain ‘supper foods’ can reduce the time taken to fall into a healthy sleep cycle
T or F – The types of protein in milk and the types of sugar in honey work well together helping the brain’s memory and healing functions
T or F – A hot toddy of whiskey and milk would be an ideal night cap
T or F - Caffeine after lunch effects deep sleep quality after midnight
T or F – Dairy products are best eaten with a meal loaded with vegetables
T or F – When increasing fitness training intensity or frequency it is necessary to increase intake of certain types of tea
T or F – The insulin response to drinking sugary drinks helps reduce the damage to arteries within the brain
T or F – Certain ‘supper foods’ can reduce the time taken to fall into a healthy sleep cycle
T or F – The types of protein in milk and the types of sugar in honey work well together helping the brain’s memory and healing functions
MONTH 3 WEEK 4: BULLET PROOFING YOUR BLOOD STREAM
MONTH 4 - MOVING A BIT DIFFERENTLY
MONTH 4 WEEK 1: HEALTH EFFECT OF MOVEMENT VS EXERCISE VS TRAINING
T or F – Foods rich in protein (meat, chicken, fish) increase blood sugar level when eaten
T or F - Blood sugar level (BSL) between 6 and 9 on the vertical scale in necessary for optimal brain function
T or F – Excessive (BSL) harms the brain, eyes, kidneys and heart
T or F – If you sit around and don’t eat much you BSL remains low
T or F – A person without diabetes may have a ‘causative pre-diabetic condition’ (insulin resistance) for 2 years before being diagnosed with type 2 diabetes
T or F – Insulin only stores glucose properly if muscles are recently ‘active’ thus giving up space for the new arrivals
T or F – Research shows that walking after lunch is the best time for optimal fat burning and reduction in bowel cancer risk
T or F – Foods rich in protein (meat, chicken, fish) increase blood sugar level when eaten
T or F - Blood sugar level (BSL) between 6 and 9 on the vertical scale in necessary for optimal brain function
T or F – Excessive (BSL) harms the brain, eyes, kidneys and heart
T or F – If you sit around and don’t eat much you BSL remains low
T or F – A person without diabetes may have a ‘causative pre-diabetic condition’ (insulin resistance) for 2 years before being diagnosed with type 2 diabetes
T or F – Insulin only stores glucose properly if muscles are recently ‘active’ thus giving up space for the new arrivals
T or F – Research shows that walking after lunch is the best time for optimal fat burning and reduction in bowel cancer risk
MONTH 4 WEEK 2: BRACING A BETTER BACK FOR A BETTER LIFE.... GETTING STARTED!
T or F – Sit ups are a good exercise for a strong and stable spine
T or F - ‘Global Bracing’ recruits the lateral ‘double diagonal’ muscles between the hips and the ribs
T or F – Sitting down multiplies the compression of lumbar 5 disc threefold
T or F – Bracing drills should be practices by holding your breath
T or F – Chronic ‘niggling’ pain does little harm and doesn’t reduce performance
T or F – ‘Thinking’ before lifting significantly increases neural activation of key muscles
T or F – Exercising when standing is usually a safer option than when sitting
T or F – Sit ups are a good exercise for a strong and stable spine
T or F - ‘Global Bracing’ recruits the lateral ‘double diagonal’ muscles between the hips and the ribs
T or F – Sitting down multiplies the compression of lumbar 5 disc threefold
T or F – Bracing drills should be practices by holding your breath
T or F – Chronic ‘niggling’ pain does little harm and doesn’t reduce performance
T or F – ‘Thinking’ before lifting significantly increases neural activation of key muscles
T or F – Exercising when standing is usually a safer option than when sitting
MONTH 4 WEEK 3: STRENGTHENING THE REST OF THE TEAM
MONTH 4 WEEK 4: BUILDING A POWERFUL TEAM OF MUSCLES AND JOINTS
T or F – The quadriceps (thigh muscles) are important for knee function and a good exercise for strengthening them is the ‘leg extension machine’.
T or F - The ‘bench press’ exercise is a good drill for strengthening and stabilising the shoulder muscles and joints
T or F – For good posture control and pain minimisation in the upper body ‘pushing’ exercises should be chosen over ‘pulling’ exercises.
T or F – Achieving maximal muscular strength is more important than preserving ‘strength balance’ between opposing muscle groups at a lower level of maximal strength.
T or F – The Pec Dec and Knee Extension exercises are good choices due to bio-mechanical distribution of sheer forces at key joints.
T or F – ‘Closed kinetic chain’ exercises are safer than ‘open kinetic chain’ ones.
T or F – Healthy posture control of the shoulder joints results from actions that ‘depress and retract’ those joints.
T or F – The quadriceps (thigh muscles) are important for knee function and a good exercise for strengthening them is the ‘leg extension machine’.
T or F - The ‘bench press’ exercise is a good drill for strengthening and stabilising the shoulder muscles and joints
T or F – For good posture control and pain minimisation in the upper body ‘pushing’ exercises should be chosen over ‘pulling’ exercises.
T or F – Achieving maximal muscular strength is more important than preserving ‘strength balance’ between opposing muscle groups at a lower level of maximal strength.
T or F – The Pec Dec and Knee Extension exercises are good choices due to bio-mechanical distribution of sheer forces at key joints.
T or F – ‘Closed kinetic chain’ exercises are safer than ‘open kinetic chain’ ones.
T or F – Healthy posture control of the shoulder joints results from actions that ‘depress and retract’ those joints.