exercises
Which of the following is a compound exercise that targets multiple muscle groups?
Which vitamin is known as the “sunshine vitamin” also necessary for calcium absorption?
Vitamin D
What is the main benefit of dynamic warm up before a workout?
C) Improves flexibility and range of motion
Difference between hiit and steady state cardio
-hiit is high intensity, getting heart rate up-Aim for 70-90% of your maximum heart rate (MHR)
-steady state is where the heart rate is staying at a constant pace around 130
lean protein sources
- chix, fish, lean beef, turkey, egg whites, Greek yogurt, cottage cheese, beans
agonist muscle group active during a bicep curl?
Triceps
Which of the following is a common sign of overtraining?
- A) Increased energy levels
- B) Improved sleep quality
- C) Persistent fatigue and decreased performance
- D) Enhanced muscle recovery
C) Persistent fatigue and decreased performance
What is the primary benefit of including both aerobic and anaerobic exercises in a fitness regimen?
A) Increases bone density
B) Improves flexibility and balance
C) Enhances overall cardiovascular and muscular fitness
D) Reduces the risk of injury
What is the term for the process of gradually increasing the weight or resistance in your workout to improve strength and endurance?
progressive overload/ progression
fast vs slow carb sources
- rice, pasta, bread, starch (processed), banana
- fruits, berries, squash, lentils, quinoa, sweet/reg potatoes
exercises for client to improve shoulder rounding/ trap dominant
-face pulls, band pull apart, rear delt fly, iyt, trx row, superman's, bent over row/ seated row, lat pull down/ supinated lat pull down.
type of training for Improving exercises that mimic everyday activities
functional fitness
How much water should your client drink per day?
what is 64-128 oz per day?
calories recommendation for body recomp vs weight loss
-Maintenace calories vs deficit
high volume foods
- veggies, ruffage ie lettuce, cabbage, spinach
root veggies: turnips, carrots, radish
ab exercises that work on anti rotation/ core bracing
plank/ side plank, paloff press, farmers carry, dead bug, bird dog
What is the primary role of antioxidants in the body?
Protect cells from damage caused by free radicals
what is the standard recommendation for how many classes and sessions your client should complete per week?
what is 2 each?
how many min of cardio per day
-30-45 min a day
-60 on rest day
What type of fat is considered "healthy" and can be found in foods like avocados and nuts?
A) Saturated Fat
B) Trans Fat
C) Monounsaturated Fat
D) Polyunsaturated Fat
C) Monounsaturated Fat
What is the term used to describe the amount of weight a person can lift in a single repetition of an exercise (1RM)?
Which vitamin is essential for the production of collagen, a protein that helps maintain skin elasticity?
vitamin C
How can alcohol affect weight loss and fitness?
High Caloric Content, Metabolism Disruption, Increased Appetite and Poor Food Choices, Reduced Performance/ Recovery, Dehydration, Can affect hormones related to metabolism and hunger
What role does sleep play in fat loss?
It affects metabolic processes, hormonal regulation, and cravings.
Poor sleep can lower metabolism and make it harder to burn calories.
Which nutrient helps to regulate blood sugar levels and can help prevent cravings?
Fiber