Nutrition
What is an indigestible carb?
Fiber
This supplement is good for anti inflammation and often found in fatty fish.
Omega 3's
What helps us overcome unconscious incompetence?
Further Exposure
Realizing the value in the skill
This muscle in makes up 1/3 of the total mass of the arms.
Bicep
What should a person do if they want to lose weight more specifically body fat?
Go into a calorie deficit
2 Nutritional benefits for Protein
Higher TEF
Higher Satiety <- Keeps us full for longer
This macronutrient isn't essential but plays a HUGE role in muscle building
Carbs
What are the two types of motivation and which can we use in our favor?
Intrinsic Motivation <-- Good
Extrinsic Motivation <-- doo doo
This type of contraction happens when the muscle is shortening.
Concentric Contraction
The energy in food that is measured is known as a
Calorie
How many calories does one gram of alcohol contain?
7kcal
Name 4 supplements that are completely pointless
BCAA
Fat burners
"special" creatine brands
Collagen
Greens powder
Detox teas
Anything herbalife
What are the 4 stages of Competence? You have to name all 4 to get the points
Unconscious Incompetence
Conscious Incompetence
Conscious Competence
Unconscious Competence
This adaptation is what allows us to achieve more reps or weight in future lifts.
Progressive overload.
What are some of the most common ways people BOTCH their fat loss. Name a three 100 points each earn them!!
Poor sleep -> poor energy output, hormone deregulation
Ghost calories / not tracking certain foods
Not tracking what so ever
Not tracking correctly
SNACKING
Through over consumption we can create more of this but cannot be destroyed. What am I?
A Fat Cell
This supplement helps with building muscle, recovery, performance and even cognitive function. Name the supplement
Creatine
This one word can save you so many headaches but many are unwilling to use it
No
The number one factor that is going to help you produce more force
Stability!
How many calories are in 1 pound of fat?
3,500kcal
What is a key nutrient that is stored within the muscle and liver?
Glycogen
Name the hormone that gets spiked by carbohydrates and helps reduce cortisol.
Insulin
How do we overcome stage 3 of the competence model?
you must know what stage 3 is and how to overcome it
In order to overcome this we need 2 things. Deliberate practice and refining technique.
How many times a week should we engage in physical activity as well as how much time should we be taking before hitting the same muscle group.
2-3 times with a 48h window minimum before hitting the same body part again
What are the two hormones responsible for controlling hunger. You must name both and get the roles correct.
Leptin =Reduces appetite
Ghrelin = Stimulates appetite