Correct That Form
Druski begins a plank by placing his forearms on the ground and extending his legs straight. As he holds the position, his lower back starts sagging, and his hips drop slightly, making it harder to maintain tension.
What is engaging the core, keeping the hips level with the shoulders, and maintaining a straight line from head to heels?
This term refers to the process of muscle fibers growing larger in response to strength training and increased resistance.
What is hypertrophy?
This training method involves performing multiple exercises back-to-back with little to no rest, combining strength and cardio benefits.
What is circuit training?
This term refers to the number of times you breathe in and out per minute, which increases during cardiovascular exercise.
What is respiratory rate?
When performing high-intensity cardio, your body shifts from using primarily fat for fuel to relying more on this macronutrient for quick energy.
What is carbohydrates?
Sabrina Carpenter begins her lunge by stepping forward, but as she lowers down, her front knee shifts past her toes, and her back leg feels unstable. When she pushes back up, she struggles to maintain balance and sometimes leans forward too much.
What is keeping the front knee aligned with the toes, maintaining an upright torso, and engaging the core for balance?
This type of stretching involves continuous movement to improve range of motion and is often used as a warm-up before physical activity.
What is dynamic stretching?
This training method involves performing an exercise until you can no longer complete a repetition with proper form.
What is training until failure?
This type of cardio involves alternating between short bursts of intense effort and periods of low-intensity recovery.
What is high-intensity interval training (HIIT)?
This equation is commonly used to estimate daily protein needs based on body weight.
What is the protein intake formula (1.2–2.0 grams per kilogram of body weight)?
Body Weight x 1-2.2g
SZA sets up for her bench press by gripping the bar and lowering it to her chest quickly. As she presses up, she lifts her feet slightly off the ground and notices the bar path isn’t straight. Sometimes, the bar bounces off her chest before she pushes it back up.
What is keeping the feet flat on the floor, controlling the bar on the way down, touching the chest gently, and maintaining a steady bar path?
Generally, this is an effective amount of protein somebody should be having each day to build and maintain muscle.
What is 0.8-1.2g of protein per pound of body weight?
This approach to weightlifting focuses on increasing the amount of weight lifted over time, gradually challenging muscles to build strength.
What is progressive overload?
This form of low-impact cardio exercise is often recommended for individuals recovering from injuries, as it reduces stress on the joints.
What is swimming?
This post-workout nutrition strategy involves consuming a mix of protein and carbohydrates within 30-60 minutes after training to optimize recovery.
What is the anabolic window (or post-workout nutrition)?
Saquon Barkley begins his leg press by placing his feet high on the platform. As he pushes the weight up, his knees fully lock out, and on the way down, they move inward slightly.
What is placing the feet at a balanced position, keeping a slight bend in the knees at the top, and maintaining knee alignment with the toes?
This is the term for rotating between different push-pull-leg exercises over the course of a week, commonly used in a PPL structure to avoid overtraining.
What is training frequency or variation?
To perform this method effectively, a lifter should quickly reduce resistance by 10-30% and continue the exercise with minimal rest.
What is a drop set?
The term "steady-state cardio" refers to maintaining this aspect of exercise at a consistent level throughout the workout.
What is intensity or heart rate?
This is the term for the process of converting protein into amino acids, which are used for muscle repair and growth after strength training.
What is protein synthesis?
Taylor Swift starts her Romanian Deadlift by lowering the bar in front of her legs. As she moves down, she bends her knees more than expected and doesn’t feel much tension in her hamstrings. On the way back up, her hips don’t fully extend before she resets for the next rep.
What is keeping a slight bend in the knees, hinging at the hips first, maintaining a tight core, and engaging the hamstrings by keeping the bar close to the legs?
This is the recommended recovery time between training sessions targeting the same muscle group, ensuring muscles have adequate time to repair and grow stronger.
What is 48 hours?
A common way to structure this workout technique is by pairing a pushing exercise with a pulling exercise to maximize efficiency.
What is a superset?
This measurement, often expressed as a percentage of your maximum heart rate, helps determine the effectiveness of a cardiovascular workout.
What is target heart rate zone?
If you weigh 80 kg (176 lbs) and your goal is fat loss, aiming for a daily protein intake of 1.6 grams per kilogram of body weight would require you to consume this much protein per day.
What is 128 grams of protein per day?