Nutrition
What are the 3 macro nutrients?
Protein, carbs, fats
What muscle group does a leg extensiont target?
Quads
Peanut butter is primarily a: carb, fat, or protein?
Fat
What is a superset?
A superset is when you pair two exercises back-to-back with little to no rest in between.
False!!!
What is a healthy alternative to frying foods?
Grilled or steamed!
A lateral raise works which muscle group primarily?
Shoulders
What unit is used to measure energy
Calories!
True or false. Alcohol reduces your fat burning processes while in your body.
True
Which macronutrient is used as our primary energy source?
Carbohydrates.
True or false. Measuring food is as accurate as weighing food.
False
Why do we take longer rest periods (60-90seconds)?
60–90+ seconds rests are more effective for strength and hypertrophy because they let you recover enough to push heavy weight with intensity, which is what stimulates muscle growth
What kind of carbs are better to have 30 minutes prior to a workout? Simple or complex?
Simple
Should you consume fats for pre or post workout?
No
Which is king, diet or exercise?
Diet
How many calories are in 1 gram of fat?
9 calories
True or false. You should always have protein and carbs prior to a workout?
True!
How many calories are in one gram of protein or carb?
4 calories
True or false. An upright row and a lateral raise work the same primary muscle.
True
A sweet potato is an example of a simple ro complex carb?
Complex
What nutrient is important for digestion and gut health and is found in fruits, vegetables, and whole grains?
Fiber
What does RPE stand for?
Rate of Perceived Exertion
What macronutrient is used for the growth and repair of muscles?
What is 3:1:1 tempo?
3 second down (eccentric movement), 1 second pause, 1 second up (concentric movement)
What is a dropset?
A drop set is a weight-lifting technique where you take a set to near failure, then immediately reduce the weight and keep going without resting.