Tips for Healthy Eating
3 Healthy sources of carbohydrates
What is whole grain cereals, breads, and pasta; fruits, vegetables and beans.
The main reason why males develop bigger muscles than women?
Higher levels of testosterone
Name two strategies we can implement to improve sleep.
Consistent sleep and wake times
Dark room
Cold temperature
0 lights
This muscle in makes up 2/3 of the total mass of the arms.
Tricept
3 Healthy sources of fat
vegetable oils like canola oil and olive oil, nuts, seeds, and fish.
2 Nutritional benefits for Carbohydrates
Primary source of energy, Fiber and Minerals.
This nutrient helps rebuild and repair muscle
Protein
What are the two most important meals of the day?
Pre and post workout
This type of contraction happens when the muscle is lengthening. Think of what we call when we are loading the muscle
Eccentric Contraction
How much protein should you aim to have with every meal?
20-30g per meal minimum
2 nutritional benefits of fat
Major source of energy; vitamins A, D, E, K; omega-3 fatty acids and other essential fats. Lastly, essential for hormone regulation.
Main Driver of muscle growth
Mechanical Tension
What are two signs of overtraining?
Fatigue, DOMS and low motivation
This adaptation is something that happens over time. Not something we chase. Most people get the definition of ____ wrong. Can you name this adaptation.
Progressive overload.
Why is it beneficial to have fat's in our pre-workout meals?
Help slow digestion aiding in a steady flow of energy in the gym.
How do we determine someone's protein intake? two tips I say pretty frequently on social media for helping someone figure out their protein intake.
.8-1.2g per pound of lean tissue
Goal body weight
Name the tools used to gauge exercise intensity
RIR / RPE / Tempo = Speed of those finals reps
This typically raises as we wake and drops as we fall asleep.
Body temperature
The largest muscle in the Human Body
Glute Max
Where is glycogen stored within the body?
Muscles and liver. The body can hold around 400-600gof glycogen and 100g in the liver. Totaling around 1,500-2,00kcal
Bad training programs forget about ___ leading the client to stall. Name two things that are usually ignored.
Fatigue, lifestyle and structure
How many stages of sleep are there? name two. You must guess the total stages and name two for points.
Stage 1: light sleep
stage 2: deeper sleep
stage 3: deep sleep
Stage 4: REM Sleep
In what portion of the rep does mechanical tension occur?
Concentric / Shortening of the muscle
What are three essential roles fiber plays.
Gut health, satiety, managing cholesterol and reducing risk of many cancers.