EXERCISE

Question 1

Hypertrophy

Answer 1

Muscle Growth:

High Volume / Load
6-8 Reps
3-6 Sets

Question 2

Hypertrophy - Postive Responders

Answer 2

Respond to increase Volume
Increase Volume to 20% increments

Question 3

Hypertrophy - Performance Plateau

Answer 3

Decrease Volume / Maintenance Level
2-4 reps

Question 4

Hypertrophy Splits

Answer 4

Workout each muscle group twice a week.

Question 5

Protein Synthesis

Answer 5

When muscles build new protein
When protein synthesis exceeds the rate of protein breakdown then muscles grow
P.S. happens between 24-48 hrs after workout
P.S. elevates over 130% after 29 hrs better of high volume, 3 sets rather then high volume, 1 sets
Key: high volume, more sets lead to muscle growth

Question 6

Anaerobic Exercise

Answer 6

Movements that require short bursts of intense energy.

EXAMPLE:
weightlifting
jumping or jumping rope
sprinting
HIIT
Biking

Question 7

Aerobic Exercise

Answer 7

Low to High Intensity / With “oxygen”
Use of oxygen to meet energy demands

Example:
Swimming
Cycling
Elliptical
Walking
Rowing

Question 8

High Volume vs High Intensity

Answer 8

High volumes - increasing the number of reps & sets you complete with a given load.

High Intensity - increase in load while keeping the reps & sets the same.

Question 9

HIIT

Answer 9

A burst of strenuous exercise followed by a period of rest.

Question 10

Ketosis

Answer 10

Metabolic state when your body burns fat for energy instead of glucose.

Question 11

How do we lose body fat?

Answer 11

When we create an energy deficit.

Expanding more energy than taking in more food.

Question 12

Interval Training vs. Steady Fat Burning Training

Answer 12

You can lose the same amount of body fat from either training, the key is the “energy deficit” that is created within a 24 hr period.

Question 13

Hypocaloric

Answer 13

Low number of calories

Question 14

Hypercaloric

Answer 14

Caloric surplus of fats and sugars.

Question 15

TDEE (Total, Energy, Expenditure)

Answer 15

Estimates how many calories your body burns daily by accounting for three major contributing factors:

your basal metabolic rate (BMR),

your activity level and the

thermic effect of food metabolism

Question 16

BMR / RMR

Answer 16

The number of calories your body burns while in a resting state.

Question 17

NEAT (non, exercise, activity, thermogenesis)

Answer 17

Energy expended during basic activities (job, leisure)

Question 18

EAT (exercise, activity, thermogenesis)

Answer 18

Energy expended during activity

Question 19

TEF (thermic, effect, of food)

Answer 19

Energetic cost of digesting and metabolizing nutrients.

Question 20

Interval Training vs HIIT

Answer 20

Interval Training - low/moderate intensity with rest breaks

HIIT- high intensity followed by a rest break.

Question 21

PAP (post activation potentiation)

Answer 21

Compound movement followed by a plyometric movement to increase power.

Question 22

Plyometrics

Answer 22

The use of speed & force of different movements to build muscle power.

EXAMPLE:
Box Jumps
Burpees
Tuck Jumps

Question 23

Concentric Movement

Answer 23

Concentric movement is when the muscle shortens while producing force (contracting the muscle). This happens when you are raising the weight during a biceps curl.

Question 24

Eccentric Movement

Answer 24

Eccentric movement is when the muscle lengthens while producing force. For example, when you’re lowering the weight back down during a biceps curl.

Question 25

Compound Movement

Answer 25

Working multiple muscle groups at the same time.

EXAMPLE:
Deadlifts. …
Bench Press. …
Squats. …
Shoulder Press. …
Pull-Ups.