Training
What are the three lifts that are a part of a powerlifting competition
Squat, Bench Press, Deadlift
How many hours of sleep are generally recommended for adults (18+).
7-9 Hours
What macronutrient is required to build muscle?
Protein
What does S.M.A.R.T goals stand for?
Specific, Measurable, Achievable, Realistic, Time.
What is the biggest muscle in the body?
Glutes (Gluteus Maximus)
What are the 3 main ways to achieve progressive overload when training?
Increase weight, sets, or reps
What are the 2 main types of stretching and when they should be done in a workout?
Dynamic prior to a workout, Static post-workout
What macronutrient is the body's main source of energy?
Carbohydrates
What is a reduction in training volume after a long training period called?
Deload
How many heads does the tricep have?
3 - Short, long, & medial
What are the 3 most common training splits?
Full Body, Upper/Lower, Push/Pull/Legs
How much water is it recommended to drink a day?
2.5L - 3L for men, 2L for women
What is a common nutrition deficiency related to blood loss? Is it prevalent in red meat and the menstrual cycle.
Iron
On average, how many days does it take to build a new habit?
66 days
What are the 3 types of muscle contraction?
Eccentric, concentric, and isometric
What are 3 different ways to do a barbell squat?
Back Squat, Front Squat, Overhead - SSB or Goblet
What is the deepest phase of sleep where you achieve the most recovery?
Rapid Eye Movement (REM)
What are 2 diseases related to aging and muscle/skeletal strength loss?
Osteoporosis and Sarcopenia
What are the 3 most common injuries/pain?
Lower back, Rotator cuff/Shoulder, and Knee (Patellofemoral syndrome)
What are the main muscle groups that people train (8 muscle groups)
Calves, Quads, Hamstrings, Glutes, Core, Pecs, Back, Delts, Arms
What is the primary muscle targeted during a plank?
Transverse abdominis
What is the gland and hormone that is responsible for sleep?
Pineal gland and Melatonin
Name 2 amino acids
Leucine, Isoleucine, Valine, Histidine, Lysin, Methionine, Phenylalanine, Threonine, Tryptophan.
What is the difference between a strained, sprained, and pulled muscle?
Strained - Tendons, Sprained - Ligaments, Pulled - Muscle
What energy system is involved in low repetitions, high weight exercise (0-15 seconds duration max effort exercise).
Creatine Phosphate - ATP-PCR