Nutrition
Core Values
Anatomy
Exercise Science
Miscellaneous
100

What Macronutrient (Carbs, Protein, Fat) gives you energy?

Carbohydrates

100

Name the Five Core Values of Westside Performance?

Energy, Toughness, Discipline, F.A.M.I.L.Y, Consistency

100

Are the hamstrings located on the Front or back of the upper leg?

Back

100

Name an exercise that trains the hamstrings

RDL, Glute Ham Raises, Glute Ham Extensions, Sprints, Nordic Curls

100

Who sings the song "Shake it Off"

T-Swizzle

200

What Macronutrient (Protein, Carbs, Fat) aids in muscle recovery and helps build muscle mass?

Protein

200

What does F.A.M.I.L.Y stand for?

Forget about me I love you 

200

How many muscles are in the QUADriceps?

4

200

Name an exercise that trains hip Mobility

Windshield Wipers, Frogs, Adductor Rockbacks, Pigeons, Couch Stretch, etc. 

200

Name the 3 Branches of the United States Government

Executive, Legislative, Judicial

300

Name the 3 Macronutrients

Protein, Carbs, Fat

300

Showing up and working hard with intent and not skipping any reps from the start of the workout to the finish represents what core value? 

Toughness

300

Where is the anterior tibialis muscle located?

Shin

300

Where is the Thoracic Spine (T-spine) located? 

Upper back 

300

How many players are on the field at one time for a football team? 

11

400

How many grams of protein should you eat per pound of bodyweight a day?

1 gram per pound of bodyweight. 150 lbs=150 grams of protein daily

400

Holding another teammate accountable and making sure they are doing things the right way and with Intent represents what core value? 

F.A.M.I.L.Y

400

Is the triceps the front or back of the upper arm? 

Back

400

Name the 3 Phases of a Sprint

Acceleration, Transition, Max Speed

400

How many continents are there in the world?

7

500

For an athlete, how many grams are carbohydrates should you consume each meal?

30-40 grams per meal

500

Giving 100% on every single effort, influencing others to give great effort, and doing everything with a sense of urgency results in a 5 for what category?

Energy

500

What is the muscle on the back of the ankle called? 

Soleus

500

What does Triple Extension mean?  

Full extension of the ankles, knees, and hips (ex: Power Cleans, Hang Cleans, Trapbar Shrugs, Jumps) 

500

What is the capital of Virginia?

Richmond

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