Cardio
Cardiovascular training directly affects the _____ and ______.
Name two benefits of doing strength exercises
Makes You Stronger and Fitter
Protects Bone Health and Muscle Mass
Helps Your Body Burn Calories Efficiently
Promote Healthy Aging
What does "macros" stand for, and how many are there?
Macronutrients, 3
Which macronutrient is dairy?
NONE! It has protein and fat, but dairy products do not count as any macro category (not singular protein, carb, nor fat)
Celebrated for its ability to improve athletic capacity and glucose metabolism, HIIT is typically a cardiovascular exercise strategy alternating periods of intense exercise with recovery. What does HIIT stand for?
High intensity interval training
Difference between Strength Training and HIIT
Strength training does not include cardio. exercise focused on muscle growth. HIIT includes cardio and works muscle growth and endurance
What are the 3 macronutrients?
Proteins, Carbohydrates, Fats
What are food examples of healthy fat sources?
Nuts, seeds, olive oil, coconut oil, MCT oil, avocados, fish oil, ghee (clarified butter), natural peanut butter (without additives)
Which weighs more- muscle or fat?
What exercises are examples of cardiovascular endurance training?
Running, power walking, rowing, dancing, power yoga, basketball, soccer, skiing, snowboarding, boxing, jump roping, jumping jacks, high knees, etc.
Name two Calisthenic lower body exercises and two core exercises
Body squat
Lunges
Jumping Jacks
Wall Sits
Sit up
Planks
Crunches
What are simple carbohydrates? List food examples of simple carbs.
Carbohydrates with simple, processed sugars, that are broken down easily and quickly by the body. Key color: white. (White flour, white sugar, white salt, white bread, white rice, muffins, bagels, donuts, cookies, cakes, cupcakes, frosting, processed sugary drinks, etc.)
What 2 ingredients do you need to hydrate after exercising or sweating a lot?
Water with electrolytes (avoid regular Gatorade or drinks with lots of added sugar and look for 0 sugar alternatives like coconut water, Gatorade 0, electrolyte tabs to drop in water, etc.)
Which geographical term is used to describe when your progress with your fitness or diet routine “flattens out?”
Plateau
Your VO2 max shows how much of which element you can take in during a workout and can be an indicator of your cardiorespiratory fitness level?
Oxygen
Which of the following is not a strength training exercise?
Squats
Push-ups
Jumping Jacks
Lunges
Abdominal Crunches
Jumping Jacks
What are complex/healthy carbohydrates? List real food examples.
Carbohydrates that take a longer time to be broken down by the body. Key colors: brown, colors of the rainbow. Examples: whole foods, fruits, vegetables, sweet potatoes, oats, brown rice, whole wheat bread, whole wheat pasta, brown breads, etc.)
What macro do you need to consume after a strength based workout to repair your muscles?
Protein (think protein shake or protein-based meal)
Which term that starts with E describes your ability to do exercise for a long(ish) time? (Hint: It’s also used to describe certain aerobic sports like long-distance running as well as the athletes that compete in them).
Endurance
Skill-based physical activity includes balance, agility, and which skill that relates to moving the different parts of your body such that they all work together smoothly?
Coordination
What percentage of your plate for each meal should consist of complex carbohydrates?
50%
Which is the only macro that you can eat as much as you want and you will not gain weight from?
Protein.
Most people gain weight from eating too many carbs or too much fat without burning off those calories (both can be calorie dense).
What is the main source today for damaging self-esteem and body image for all genders?
Social media + photo filters (society's unrealistic definition and expectations of what we "should" look like to be attractive)