Tuesday

Question 1

Lat Pulldown
1. Plane
2. Movements
3. Agonist
4. Synergists

Answer 1

1. Frontal
2. Shoulder adduction, shoulder horizontal abduction, elbow flexion, scapula retraction
3. Latissimus Dorsi, Teres major
4. Rear delt, trapezius, rhomboids, biceps brachii

Question 2

Seated Row
1. Plane
2. Movements
3. Agonist
4. Synergists

Answer 2

1. Sagittal
2. Shoulder extension, elbow Flexion, shoulder adduction
3. Latissimus Dorsi
4. Rhomboids, trapezius, biceps brachii, rear delt

Question 3

Lateral Raise
1. Plane
2. Movements
3. Agonist
4. Synergists

Answer 3

1. Frontal
2. Shoulder abduction
3. Lateral deltoids
4. Anterior deltoids

Question 4

Deadlift
1. Plane
2. Movements
3. Agonist
4. Synergists

Answer 4

1. Sagittal
2. Knee extension, ankle extension, hip extension, extension of the spine
3. Quadriceps, glute max, erector spinae
4. Hamstrings, calves, abdominals, forearms

Question 5

Vitamin A Functions
1.
2.
3.

Answer 5

1. Can be made from beta-carotene and other similar compounds known as carotenoids, which are antioxidants
2. Critical in vision, immune function, and human development
3. Group of compounds referred to as retinoids: retinol, retinal, and retinoic acid

Question 6

Vitamin D Functions
1.
2.
3.

Answer 6

1. Critical role in immune function, bone formation, and calcium metabolism
2. Low levels may impair some aspects of performance and recovery
3. Deficiency risk increases at higher latitudes where there is less sun exposure

Question 7

Vitamin E Functions
1.
2.
3.

Answer 7

1. Class of compounds, with the common ones being tocopherols and tocotrienols
2. One of the main antioxidant molecules in the body
3. Protects cells from oxidative damage

Question 8

Vitamin K Functions
1.
2.
3.

Answer 8

1. Family of compounds known as phylloquinones (K1) and menaquinones (K2)
2. Involved in regulating blood homeostasis by controlling clotting
3. Plays critical role in bone formation and remodeling as well as working synergistically with Vitamin D

Question 9

3 general sources of Vitamin A
1.
2.
3.

Answer 9

1. Beef liver
2. Seafood
3. Orange vegetables (squash, sweet potato, carrots)

Question 10

3 general sources of Vitamin D
1.
2.
3.

Answer 10

1. Cod liver
2. Seafood (trout, salmon)
3. Fortified milk

Question 11

3 general sources of Vitamin E
1.
2.
3.

Answer 11

1. Wheat germ
2. Sunflower seeds
3. Nuts (almonds, hazelnuts, peanuts)

Question 12

3 general sources of Vitamin K
1.
2.
3.

Answer 12

1. Collard and mustard greens
2. Spinach
3. Broccoli

Question 13

3 Vitamin B Complex Functions
1.
2.
3.

Answer 13

1. Play essential roles in catabolic and anabolic metabolism
2. Excreted in urine and require repletion daily
3. Act as coenzymes in several enzymatic processes that support every aspect of cellular physiological functioning

Question 14

3 general sources of Vitamin B Complex
1.
2.
3.

Answer 14

1. Protein (beef, seafood, poultry)
2. Organ meats
3. Eggs

Question 15

Vitamin C Functions
1.
2.
3.

Answer 15

1. Serves as an antioxidant by directly scavenging free radicals and recycling vitamin E
2. Involved in production of carnitine, which shuttles fatty acids into mitochondria
3. Essential to produce collagen, which gives bones, vessels, tendons, and ligaments their physical properties

Question 16

3 general sources of Vitamin C
1.
2.
3.

Answer 16

1. Bright colored fruit (orange, grapefruit, strawberries)
2. Bell peppers
3. Broccoli/Cauliflower