Macros 101
This macro is vital in the function of our hormones
What is Fat
Typically done before a workout to prime the body for movement
What is Warm up/Dynamic Warm Up
We can directly impact metabolism, positively OR negatively.
True
Used to assess a person's body fat based on their height and weight
What is BMI (Body Mass Index)
The practice of planning and entering your meals, snacks, and beverages into a calorie/macro tracker before you actually eat them
What is Pre-Logging
This macro is the main energy source in our body
What are Carbohydrates
Refers to any exercise that raises heart rate and increases oxygen flow through the body
What is Cardio/Cardiovascular Exercise
Alcohol has 9 calories per gram
True
The calories needed to simply keep us alive + makes up 60-70% of total calories burned in a day
What is BMR (Basal Metabolic Rate)
This tool is used to ensure accurate measuring and tracking of food
What is a Food Scale
This macro has a large role in satiety, muscle repair, and immune response.
What is protein
Refers to the strategic and incremental increase of workout intensity to effectively build strength and muscle
What is Progressive Overload
It takes 3500 calories to gain 1lb of fat
True
A scale of 1-10 measuring perceived effort during physical activity
What is RPE (Rate of Perceived Exertion)
Ideally, sodium would not surpass this number
What is 2300 mg
Inadequate intake of this macro can lead to fatigue, brain fog, bloating, and constipation
What are Carbohydrates
Soreness 24-48 hrs post workout is also referred to as this
What is DOMS (delayed onset muscle soreness)
Improved form is a form of progressive overload
True
Considered the gold standard in measuring body composition. Can also be used to measure bone density.
What is DEXA (Dual Energy X Ray Absorptiometry)
Refers to food that take up a large amount of space on your plate and in your stomach while providing very few calories relative to their portion size
What is High Volume
Digestion and metabolization of this macro burns significantly more calories than its counterparts
What is Protein
Deadlifts, rows, and bicep curls fall into this category of movement
What is Pull
Muscle weighs more than fat
False!
Energy expended outside of intentional exercise, eating, and sleeping, a crucial component of fat loss, and cardiovascular health, and often manipulated by measuring steps.
What is NEAT (Non-Exercise Activity Thermogenesis)
These 2 goals ultimately have the biggest influence on body composition, and satiety
What are Calories and Protein