Anatomy
What muscle group is primarily targeted during a Romanian Deadlift?
What is Hamstrings and Glutes?
What training principle suggests gradually increasing resistance to stimulate adaptation?
What is progressive overload?
Which zone of heart rate training is best for improving aerobic base?
What is Zone 2?
What is the best weekly split for beginners or for someone who is only able to workout 2-3 time per week?
What is Total Body Split?
Which vitamin is commonly recommended to support immune health and is synthesized from sunlight?
What is Vitamin D?
What spinal section sees the most injuries in adults?
What is the Lumbar and Cervical Spine?
How much protein should an average individual aiming for hypertrophy consume per pound of body weight?
What is .7-1g per pound?
What is the name of the artery where heart rate is most commonly measured during exercise?
What is the radial artery?
What is the optimal recovery time for a trained muscle group before targeting it again, and why is this important when building a weekly training split?
What is 48 to 72 hours?
This recovery window allows for muscle repair and adaptation after training, helping to prevent overtraining and maximize growth. It’s essential for designing splits that avoid excessive overlap and promote balanced volume across the week.
What is the most studied supplement on earth?
What is Creatine Monohydrate?
Which joint action occurs when you raise your arm out to the side?
What is Shoulder Abduction?
What is widely accepted as the optimal volume range for hypertrophy training per week?
What is 10-20 sets per muscle group per week?
What is the recommended minimum amount of moderate-intensity cardio per week for general health?
What is 150 minutes?
What is the difference between undulating periodization and linear periodization, and which is more effective for long-term strength in intermediate lifters?
What is Undulating Periodization employs frequent variation in intensity and volume while Linear Periodization is a gradual progressive increase in loading while decreasing volume over time? Undulating Periodization has shown to be more effective for intermediate lifters.
Which form of magnesium is commonly recommended for muscle recovery and relaxation, and what time of day is it best taken?
What is magnesium glycinate, best taken in the evening to support muscle relaxation and sleep?
Name the four muscles that make up the rotator cuff.
What are the supraspinatus, infraspinatus, teres minor, and subscapularis?
What are the three main mechanisms of hypertrophy?
What are mechanical tension, muscle damage, and metabolic stress?
What physiological adaptation occurs to stroke volume and resting heart rate after several weeks of consistent aerobic training? DD
What is stroke volume increases and resting heart rate decreases, due to improved cardiac efficiency?
What is the interference effect? And how do you mitigate it's effects?
What is the negative effect that cardio has on strength and hypertrophy training? Separate cardio and lifting workouts by at least 4 hours, ideally 24 hours, and balancing stimulus with recovery.
What is the primary benefit of taking a daily probiotic supplement, and why is strain diversity important?
What is supporting gut health, digestion, and immune function, and strain diversity is important because different strains serve different roles in maintaining a balanced gut microbiome?
The hip joint is a ball-and-socket joint that allows movement in multiple planes. Name all six primary movements of the hip joint and for extra credit, the main muscle responsible for each.
What are:
Flexion – Iliopsoas
Extension – Gluteus Maximus
Abduction – Gluteus Medius
Adduction – Adductor Longus
Internal (medial) rotation – Gluteus Medius/Minimus (anterior fibers)
External (lateral) rotation – Piriformis or Gluteus Maximus (posterior fibers)
How does Time Under Tension influence hypertrophy? What is the recommended tempo for lifts?
Explain the difference between aerobic threshold and anaerobic threshold, and how training near the anaerobic threshold impacts performance.
What is:
The aerobic threshold is the intensity where fat is the primary fuel source and lactate remains low.
The anaerobic threshold is the point at which lactate accumulates rapidly in the blood.
Training near the anaerobic threshold improves the body’s ability to buffer lactic acid, allowing athletes to perform at higher intensities for longer durations.
What are the five primary training variables a personal trainer can manipulate to ensure progressive overload in a client's program, and how does adjusting each one affect the training outcome?
What are:
Intensity – Increasing load to build strength/hypertrophy
Volume – More sets to stimulate growth or endurance
Frequency – More training sessions per muscle group/week improves adaptation
Tempo – Slower tempo increases time under tension for motor control
Rest periods – Shorter for metabolic stress, longer for strength recovery
What are three criteria you should look for when recommending a supplement to a client?
What are:
Third-party testing (e.g., NSF, Informed Choice)
Scientific evidence supporting efficacy
Alignment with client’s goals and current nutrition plan