Macros and Metabolism
Which macronutrient has the highest thermic effect of food?
A. Fat B. Carbohydrates C. Protein D. Alcohol
C. Protein
Which exercise primarily uses the glutes, quadriceps and hamstrings?
A. Bench press B. Squat C. Biceps curl D. Shoulder press
B. Squat
Which type of carbohydrate cannot be completely digested by human digestive enzymes?
A. Glucose B. Fructose C. Fiber D. Sucrose
C. Fiber
Which hormone normally increases in the evening and helps regulate your sleep-wake cycle?
A. Insulin B. Melatonin C. Adrenaline D. Glucagon
B. Melatonin
Losing body fat ultimately requires which condition over time?
A. Eliminating carbohydrates
B. A sustained calorie deficit
C. Fasting every day
D. Avoiding food after 7 PM
B. A sustained calorie deficit
One gram of dietary fat contains approximately:
A. 4 calories B. 6 calories C. 7 calories D. 9 calories
D. 9 calories
Which type of muscle contraction occurs when you lower a dumbbell slowly during a biceps curl?
A. Concentric B. Eccentric C. Isometric D. Aerobic
B. Eccentric
Which vitamin can your body synthesize when your skin receives sufficient UVB exposure?
A. Vitamin A B. Vitamin C C. Vitamin D D. Vitamin B12
C. Vitamin D
Most muscle repair and adaptation from strength training occurs:
A. During the workout
B. During recovery after training
C. Only while eating protein
D. During your warm-up
B. During recovery after training
Which statement about sweating is correct?
A. More sweat always means more fat burned
B. Sweat primarily regulates body temperature
C. Sweating removes significant amounts of body fat
D. Fit people don't sweat as much
B. Sweat primarily regulates body temperature
Which hormone is released by the pancreas and helps move glucose from the bloodstream into cells?
A. Cortisol B. Insulin C. Testosterone D. Melatonin
B. Insulin
VO2 max is primarily a measurement of:
A. Muscular strength B. Flexibility C. Cardiorespiratory fitness D. Body-fat percentage
C. Cardiorespiratory fitness
Which mineral is particularly important for muscle contraction, nerve function and fluid balance?
A. Potassium B. Iron C. Iodine D. Selenium
A. Potassium
Chronic sleep deprivation can negatively affect:
A. Appetite regulation B. Recovery C. Glucose metabolism D. All of the above
D. All of the above
After losing 3 pounds during one very sweaty workout, most of that immediate weight loss is likely:
A. Body fat B. Muscle C. Water D. Bone mass
C. Water
Your body's stored form of carbohydrate is called:
A. Glucagon B. Glycogen C. Glutamine D. Glycerol
B. Glycogen
After consistent strength training, one of the earliest reasons people become stronger is:
A. Bones become longer B. Neurological adaptations C. Muscle cells multiply rapidly D. Resting heart rate increases
B. Neurological adaptations
Which food would generally be expected to produce the smallest blood-glucose response?
A. White bread B. Jelly beans C. Plain chicken breast D. Sports drink
C. Plain chicken breast
HRV stands for:
A. Heart Recovery Volume
B. Heart Rate Variability
C. High Resistance Velocity
D. Heart Rhythm Volume
B. Heart Rate Variability
Which change is most likely to help preserve muscle while losing body fat?
A. Severe calorie restriction with no exercise
B. Adequate protein plus resistance training
C. Eliminating all dietary fat
D. Cardio only
B. Adequate protein plus resistance training
Which macronutrient generally produces the greatest feeling of fullness per calorie and helps preserve lean tissue during weight loss?
A. Protein
Progressive overload means:
A. Training to failure every workout
B. Gradually increasing the demands placed on the body
C. Increasing weight every workout regardless of performance
D. Changing exercises every week
B. Gradually increasing the demands placed on the body
The glycemic index primarily measures:
A. How many calories a food contains
B. How quickly a carbohydrate-containing food raises blood glucose
C. How much insulin your pancreas can produce
D. How much fiber is present in a food
B. How quickly a carbohydrate-containing food raises blood glucose
Generally, a higher HRV compared with your own normal baseline is most commonly associated with:
A. Greater autonomic recovery/readiness
B. Dehydration
C. Maximum heart rate
D. Higher blood pressure
A. Greater autonomic recovery/readiness
Which statement about spot reduction is most accurate?
A. Ab exercises preferentially burn abdominal fat
B. High repetitions burn fat directly over the working muscle
C. You can strengthen a specific area, but you cannot reliably choose where fat is lost
D. Spot reduction works only with cardio
C. You can strengthen a specific area, but you cannot reliably choose where fat is lost