Upper Body
What does BMI stand for?
Body Mass Index = 20 Push ups
What is the lowering portion of any exercise called
Eccentric = 100 calf raises on a plate
What does LPHC stand for?
Lumbo-pelvic-hip complex = 1 min bicycles S2F
What does RMR stand for?
Resting metabolic rate = 1 min of high knees or but kicks
What is Abduction?(not kidnapping lol)
movement away from the midline of the body
What two main muscles groups are used most in the Floor Press?
Pecs and Triceps= 30 straight DB floor press
What is the largest muscle in the human body?
gluteus maximus = 100 Alt Rev Lunges
What are the two categories of core muscles?
Local and Global= Local core muscles stabilize the spine, while global core muscles move the spine. Both types of muscles work together to create core stability.
100 crunches
What is the difference between aerobic and anaerobic exercise?
Oxygen! Aerobic exercise uses oxygen to produce energy, while anaerobic exercise uses energy stored in your muscles = 30 Cal on any cardio equipment
What is the single most important factor needed in loosing weight?
Negative energy balance (Calorie Deficit)
Which Macronutrient is the primary energy source of the body?
Carbohydrates = 2x20 Switch raises
Where is insulin produced and what does it do?
a hormone produced by the pancreas that plays a crucial role in regulating blood sugar levels=3x12 KB RDL
What is considered a normal blood pressure in a healthy individual?
120(systolic)/80(diastolic)
3x1 min plank
What are the 3 Macronutrients?
Protein, Carbs, and Fats = 10 burpee high jumps
What is Glycolysis?
The metabolic process of how our bodies convert glucose into pyruvate and ATP(energy)
What is the main function of a Golgi Tendon Organ GTO?
Regulates Muscle Tension and prevents injury = 3x15 Pendlay Rows
What is known as the hunger hormone?
DAILY DOUBLE
What does it do?
Ghrelin = 2min straight of Step Through Lunges
DAILY DOUBLE = 4min
Carbs and fats are stored in the body as glycogen and adipose tissue(fat). What is the bodily storage method of protein?
Muscle- thats why it is so important to get adequate protein intake = 2x 20ea KB side bends
What causes that burning feeling in muscles?
Lack of O2= lactate= CO2 in muscle
Name any of the 3 muscles in the hamstring complex
semimembranosus, semitendinosus, biceps femoris
What does ATP stand for?
DAILY DOUBLE
What is it?
Adenosine Triphosphate = 2x1 min no rest Curl to Press
DAILY DOUBLE
It is the is the source of energy for use and storage at the cellular level. Cellular "Energy Currency" = 2x2 min no rest Curl to Press
According to the National Academy of Sports Medicine (NASM), what is the recommended daily protein intake for healthy adults?
0.8 – 2.2 grams of protein per kilogram of body weight per day = 40 Straight Goblet Squats
Protein needs by activity level
What is the primary function of the transverse abdominis?
to protect internal organs by holding them in place, and to support the torso by maintaining abdominal wall tension which stabilizes the spine and pelvis before any movement of the limbs can occur. = 3 x 10 Alternating DB V ups
For most people how long does it take for carbohydrate energy sources to expire during sustained activity?
1 hour = 30s on 14s off for 5 mins
What does alcohol breakdown into once ingested?
Acetaldehyde- toxic to our cells and requires immediate further breakdown to avoid toxic effects