Physical Challenge
Cardio
20 seconds on jumping jacks
This training principle refers to gradually increasing weight, reps, or intensity to continue making strength gains.
What is progressive overload
What is more important for endurance training: intensity or volume?
What is volume
What are the three main macronutrients?
What is Protein, Lipids, and Carbohydrates
True or false: Can PEDs increase muscle strength/quality without training?
What is True
Leg workout
15 air squats
This training variable refers to the total amount of weight lifted in a session (sets × reps × weight).
What is training volume
What is the purpose/goal of carb loading?
What is Pack glycogen stores as full as possible in muscles and the liver
What is the key amino acid to build muscle?
What is Leucine
What are the main impacts of PEDs?
What is Increase strength and muscle size and Increase amount of actin and myosin
Core workout
20 sit ups
This training strategy involves systematically varying intensity, volume, and exercise selection over time to maximize performance and prevent plateaus or overtraining.
What is periodization
How long did people use to hunt during the hunting and gathering era?
What is 2-6hrs+
Name 2 functions of protein
What is
Proteins of amino acids are the base components of DNA/RNA
Transport hormones…a lot of testosterone binds to protein
Activate vitamins
An important part of muscles, organs, ligaments, bones, etc.
Name 3 different PEDs
What is Testosterone, Human Growth Hormone, Insulin, Tamoxifen, various neurotransmitters, trenbolone, sarms
Chest workout
20 push ups
This muscle fiber type which is high in force output, quick to fatigue is preferentially recruited during a 1-rep max attempt
What is Type II (fast-twitch) muscle fibers
What are 3 impacts of “Runner’s High”?
What is less stress, less anxiety, mood elevation, decrease pain reception, euphoria
What are some limitations of low/no carb diets?
What is
Limits fat-burning ability, may end up burning muscle instead
Low energy and more fatigue
Weight loss may plateau
Name 3 negative side effects of PEDs
What is Cancer, increased BP, Roid Rage, acne, liver damage, addiction, swelling, tendon ruptures
Full Body
10 Burpees
This common supplement increases intramuscular phosphocreatine stores, allowing for faster ATP regeneration during high-intensity lifts and leading to improved strength output.
What is creatine
What are 2 specific parameters and variables to consider during marathon training?
What is VO2 Max, Exercise economy/Metabolic cost of running, Lactate threshold, Oxygen uptake
What is the most calorically dense macronutrient, and how many calories are in each gram of it?
What is Lipids, 9 calories
How is trenbolone different from testosterone?
What is
Tren is 3x more powerful than test
Tren is not converted to estrogen
Mimics T but also mimics progesterone
Generally associated with harsher side effect