Nutrition & Hydration
What is the primary function of carbohydrates in the body?
Bonus: Name a good source of complex carbohydrates.
👉 Answer: To provide energy.
👉 Answer: Whole grains, brown rice, quinoa, oats.
Describe the difference between aerobic and anaerobic exercise.
Bonus: Give an example of an aerobic and anaerobic activity.
👉 Answer: Aerobic exercise uses oxygen for energy (low-intensity, long-duration), while anaerobic exercise does not use oxygen (high-intensity, short bursts).
👉 Answer: Aerobic: Running; Anaerobic: Sprinting or weightlifting.
What is the difference between active recovery and passive recovery?
Bonus: Give an example of each.
👉 Answer: Active recovery involves light movement, while passive recovery is complete rest.
👉 Answer: Active: Walking after a workout; Passive: Sleeping or sitting.
What role does the nervous system play in the body’s response to exercise?
Bonus: Which part of the nervous system controls involuntary functions like heart rate?
Answer: It controls muscle contractions, heart rate, and breathing.
👉 Answer: Autonomic nervous system.
How does cold exposure benefit the muscle recovery process?
Bonus: What is one method of cold exposure recovery?
👉 Answer: Reduces inflammation and soreness.
👉 Answer: Ice baths, cold showers, cryotherapy.
Which nutrient is most important for muscle repair and recovery?
Bonus: Give an example of a high-protein meal.
👉 Answer: Protein.
👉 Answer: Grilled chicken with quinoa and vegetables.
What type of exercise helps build endurance and improve fat-burning efficiency?
Bonus: Which heart rate zone is best for endurance training?
👉 Answer: Aerobic (zone 2) training.
👉 Answer: Zone 2 (60-70% of max heart rate).
How does sleep contribute to muscle recovery after exercise?
Bonus: How many hours of sleep should an athlete aim for?
👉 Answer: The body repairs muscle tissue and releases growth hormones during sleep.
👉 Answer: 7-9 hours.
Describe the function of the amygdala in the brain’s fight-or-flight response.
Bonus: Name one other brain structure involved in the stress response.
👉 Answer: It processes fear and triggers the body’s stress response.
👉 Answer: Hypothalamus or adrenal glands.
How does heat exposure impact circulation and recovery?
Bonus: How do saunas benefit recovery?
👉 Answer: Increases blood flow and promotes muscle relaxation.
👉 Answer: Flushes toxins, improves circulation, reduces stress.
How does the Yuka app help people make healthier food choices?
Bonus: What rating on the Yuka app suggests a food is a very healthy choice?
👉 Answer: It scans barcodes and gives a health rating based on ingredients and nutrition.
👉 Answer: 75+ (Excellent or Good rating).
What is the purpose of training in high-intensity zones, like Zone 5 (max effort)?
Bonus: What kind of athletes train in Zone 5 the most?
👉 Answer: To increase speed, power, and cardiovascular capacity.
👉 Answer: Sprinters, weightlifters, high-intensity athletes.
What are the benefits of strength training for overall health?
Bonus: How does strength training help prevent injuries?
👉 Answer: Increases bone density, improves metabolism, enhances muscle strength.
👉 Answer: It strengthens muscles, ligaments, and tendons, reducing strain on joints.
How do the brain and nervous system work together to control muscle movement during physical activity?
Bonus: What part of the brain helps coordinate balance and movement?
👉 Answer: The brain sends signals through the spinal cord to activate muscles.
👉 Answer: Cerebellum.
Why is it dangerous to exercise in extreme cold?
Bonus: What are signs of hypothermia?
👉 Answer: Risk of frostbite, hypothermia, and reduced muscle performance.
👉 Answer: Shivering, confusion, slurred speech.
Why is it important to avoid certain food additives when choosing products?
Bonus: Name one food additive that should be avoided.
👉 Answer: Some additives can be harmful to health, causing inflammation or other health issues.
👉 Answer: Artificial sweeteners, high-fructose corn syrup, food dyes.
Why is it important to train in different heart rate zones to improve fitness?
Bonus: What happens if you only train in one heart rate zone?
👉 Answer: It helps build endurance, strength, and cardiovascular efficiency.
👉 Answer: Limited progress, increased risk of plateaus, or overtraining.
How does resistance training affect muscle fibers during exercise?
Bonus: Why is proper recovery time important after resistance training?
👉 Answer: It creates tiny tears in muscle fibers, which rebuild stronger.
👉 Answer: Prevents overtraining, allows muscles to repair and grow.
How does training in different heart rate zones impact the nervous system?
Bonus: Which nervous system (sympathetic or parasympathetic) is activated during high-intensity workouts?
👉 Answer: It helps improve autonomic control, balancing the sympathetic and parasympathetic systems.
👉 Answer: Sympathetic nervous system.
Why is heat exposure beneficial for cardiovascular health?
Bonus: How does heat affect blood vessels?
👉 Answer: It strengthens heart function and increases endurance.
👉 Answer: It dilates (widens) them, improving circulation.
500 Points: Explain why hydration is essential during physical activity.
Bonus: How much water should a person drink per day on average?
👉 Answer: Water regulates body temperature, helps transport nutrients, and prevents dehydration.
👉 Answer: About 8-10 cups (64-80 oz), depending on activity level.
How does resistance training help increase metabolism and fat burning?
Bonus: Why do muscles burn more calories at rest than fat?
👉 Answer: It builds muscle, which increases the body’s resting calorie burn.
👉 Answer: Muscle tissue requires more energy to maintain.
Why should people be cautious of excessive cold or heat exposure during exercise?
Bonus: What is a sign of heat exhaustion?
👉 Answer: Extreme temperatures can lead to dehydration, hypothermia, or heat exhaustion.
👉 Answer: Dizziness, excessive sweating, nausea.
Explain how the brain processes the fight, flight, or freeze response.
Bonus: What hormone is released during the fight-or-flight response?
👉 Answer: The amygdala detects a threat, signals the hypothalamus, and releases adrenaline.
👉 Answer: Adrenaline (epinephrine).
Compare and contrast the benefits of cold and heat exposure in fitness recovery.
Bonus: When should an athlete choose heat exposure instead of cold?
👉 Answer: Cold reduces inflammation; heat relaxes muscles and improves circulation.
👉 Answer: For muscle relaxation, increased flexibility, or reducing stiffness.