Core
What is the difference between set and rep?
10 leg raises
A rep is one complete movement of an exercise.
A set is a group of reps done together.
Always start with a ________ to prepare muscles and joints for lifting.
20 jumping jacks
Warm-up
When lifting, you need a ______ to help you lift safely during challenging exercises.
10 bodyweight squats
Spotter
What is a spotters main role?
10 bicep curls
A spotter’s main role is to help you lift safely.
Which nutrient is most important for muscle growth/repair?
10 supermans
Protein
Why should you focus on proper form when performing an exercise?
15 crunches
You should focus on form to prevent injury and make the exercise more effective.
What do you have to keep engaged to refrain from injury?
15 burpees
Core
Vitamins are the main energy source for the brain and muscles. (True / False)
12 lunges (6 each side)
False
How can you increase the difficulty of a plank without using weights?
12 overhead tricep extensions
You can increase the difficulty of a plank by lifting one arm or one leg, or adding movement such as plank to shoulder tap.
What is the difference between muscular strength and muscular endurance?
12 standing fly
Muscle strength is how much strength a muscle can produce in a single effort.
Muscular endurance is how long a muscle can keep working or repeat an effort for a period of time.
Why is a warm up important?
20 bicycle crunches
A warm-up is important because it prepares your muscles and joints, increases blood flow, and reduces the risk of injury.
What is exertion?
40 high knees
Exertion is how hard your body is working.
How can a person modify push-ups if they are too difficult at first?
20 glute bridges
A person can do push-ups on their knees or against a wall to make them easier at first.
What muscles do squats mainly targets?
15 hammer curls
Quadriceps, glutes, hamstrings
When would it be better to consume simple carbohydrates versus complex carbohydrates?
20 floor chest press
It’s better to eat simple carbohydrates when you need quick energy (like before or after exercise), and complex carbohydrates for long-lasting energy throughout the day.
Which part of your body does carbohydrates fuel?
30 reverse crunches
Brain and muscles
Water makes up about __% of the human body
15 tuck jumps
60%
Where can you obtain unsaturated fats from?
20 single leg glute bridges
Typically from nuts, seeds, fish, and plants.
Why should beginners start with a lighter intensity?
20 cross curls
Beginners should start with a lighter intensity to learn proper form, prevent injury, and gradually build strength.
Why is resting between sets important?
15 floor pullovers
Resting between sets is important because it gives your muscles time to recover and helps you perform better in the next set.
Explain the difference between macronutrients and micronutrients.
40 russian twists
Macronutrients are nutrients your body needs in large amounts (like carbs, protein, fat).
Micronutrients are nutrients your body needs in small amounts (like vitamins and minerals)40 russian twists
Trans fats are unhealthy because they raise bad cholesterol, lower good cholesterol, and increase the risk of heart disease.
How does time under pressure affect muscle growth?
30 jump squats
More time under tension helps muscles grow by causing more stress and micro-tears, which makes them stronger when they repair.
What is the main difference between high-intensity interval training (HIIT) and circuit training?
30 tricep punches (15 each side)
HIIT is short bursts of high intensity workouts, focusing on max effort.
Circuit training - moves through a series of different exercises, focusing on overall fitness and endurance.
Why is water important for the body? List at least two functions.
30 weighted arm circles (15 each side)
1. Keeps the body hydrated
2. Helps transport nutrients and remove waste