Body Composition
Fitness Programs
Nutrition
Leg and Core
Health and Fitness
100
When training, circumference gain is a result of increased muscle mass where circumference loss is a result of what?
Decreased fat mass
100
Beginners should weight train about how many days per week?
3
100
We require how many essential nutrients?
5- carbohydrates, fat, protein, vitamins, and minerals
100
What muscle(s) performs plantar flexion?
Gastrocneiums and Soleus 
100
"I will squat 225lbs by August" is what kind of goal?
Product goal
200
What are two concerns when determining if a scale is accurate?
Validity and reliability
200
For a goal of hypertrophy, or maximum muscular size, what % of 1RM should you train at?
70-85%
200
Name 2 monosaccharides. 
Glucose, Fructose, Galactose
200
Which oblique muscle has fibers that point up toward the median? 
Internal Obliques
200
Name 2 performance related components of fitness. 
Agility, Balance, Coordination, Power, Reaction Time, Speed
300
What is the normal body fat percentage range for females?
20-30%
300
True or False: Pre-Exhaustion involves doing a compound exercise to failure and then a single joint exercise. 
False- that is Post-Exhaustion
300
True or False: Fiber consumption can help control blood pressure. 
True
300
Name two variations of the traditional body weight squat. (Hint: think about different ways to add resistance)
Back squat, goblet squat, front squat, suitcase squat, etc. 
300
True or False: Exercise increases stress hormones in the body. 
False
400
What nutrient can effect a BIA reading?
Water
400
A giant set system involves exercises for the same muscle group or opposing muscle groups?
Same
400
A high level weight training athlete should eat how much protein per day?
1.1g/kg of body weight
400
What other muscle group besides the core is usually recurited during a sit up and a reverse crunch?
Hip flexors
400
A bone break is an example of what type of injury?
Acute injury
500
Calculate the BMI of someone who is 1.75m tall and 86kg. 
26
500
What is the job of your training partner when you are performing a Continuous Set System?
Remove some weight when you reach failure. 
500
The recommended intake of Calcium is 1000mg per day for men 19-70 years old and women ______?
19-50 years old
500
Name all three erector spinae muscles. 
Iliocostalis, Longissimus, Spinalis
500
What is the max heart rate of someone who is 35 years old?
182 bpm
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