Nutrition
What is the primary function of fiber in the diet?
Aids digestion and supports gut health
What is the term for exercises that use your own body weight as resistance?
Bodyweight or calisthenics
What is the recommended minimum number of hours of sleep for optimal health and recovery?
7-9 hours
Which has more protein: 3 whole eggs or 4 ounces of grilled chicken breast?
4 ounces of grilled chicken breast ~35g, while 3 eggs ~18g
What is the name of the number of calories your body burns at rest to keep you alive?
Basal metabolic rate
Which macronutrient is responsible for muscle repair and recovery?
Protein
Which exercise is best for targeting the glutes: Squats, Bench Press, or Lat Pulldown?
Squats
What is one daily habit that has been shown to improve both mental and physical health by reducing stress and increasing focus?
Meditation, journaling, or deep breathing
Which of these foods contains the highest percentage of protein per 100g?
A) Cottage Cheese
B) Salmon
C) Tofu
D) Eggs
A - Cottage Cheese, with ~11-13g of protein per 100g, while salmon ~20g but with more fat, tofu ~8g, and eggs ~13g.
Which macronutrient has the highest thermic effect, meaning it burns the most calories during digestion?
Protein
What is the difference between micronutrients and macronutrients?
Macronutrients provide energy (carbs, protein, fat), while micronutrients (vitamins and minerals) support bodily functions without providing energy
What is the purpose of a deload week in a workout program?
To reduce fatigue, prevent injury, and allow recovery for continued progress
What is the name of the hormone that helps regulate stress and can negatively impact fat loss when chronically elevated?
Cortisol
Which food contains the most carbohydrates per 100g serving?
A) White Rice
B) Quinoa
C) Oatmeal
D) Banana
A - White Rice, ~80g of carbs per 100g dry weight
Which factor has the biggest long-term impact on increasing metabolism?
Lowering Stress or Gaining Muscle
Which common cooking oil has the highest amount of monounsaturated fats and is often recommended for heart health?
Olive oil
What is the training technique where you perform two exercises back-to-back without rest, often targeting opposing muscle groups?
Superset
What simple daily habit can help regulate circadian rhythm, improve sleep quality, and boost mood?
Getting morning sunlight exposure
Which of these common snack foods has the highest fat content per serving?
A) Peanut Butter
B) Greek Yogurt (Full Fat)
C) Almonds
D) Cheese
C - Almonds, ~14g of fat per 1 oz.
What is the term for the small, daily movements like fidgeting, walking, and standing that contribute to calorie burn?
NEAT, non-exercise activity thermogenesis
What is the scientific term for the process of breaking down food into energy at a cellular level?
Metabolism
Which type of muscle contraction occurs when the muscle lengthens under tension, such as during the lowering phase of a squat?
Eccentric
Which neurotransmitter, often called the "happiness chemical," is boosted by sunlight exposure and exercise?
Serotonin
How many calories are in 1 gram of alcohol?
7 calories
What is one simple daily habit that can help prevent your metabolism from slowing down during a fat loss phase?
Eating enough protein, staying active throughout the day (NEAT), or avoiding extreme calorie restriction