Fitness Lessons Cheat Sheet 2026

The 30 highest-yield Fitness Lessons facts, distilled from real exam questions. Print it, save it as a PDF, or study it here — free, no sign-up.

1. What does the Thermic Effect of Food (TEF) refer to? → The energy expended to digest, absorb, and metabolize nutrients
2. What is the primary benefit of performing a dynamic warm-up before exercise? → Raising core temperature and improving range of motion
3. What does it mean to 'autoregulate' training? → Adjusting training load and volume based on daily readiness rather than a fixed plan
4. What does 'BMR' stand for in fitness nutrition? → Basal Metabolic Rate
5. What does the term 'progressive overload' mean in strength training? → Gradually increasing training stress over time
6. When you've finished working out, you should: → Remove your sweaty clothes and get in the shower or change into something dry and cozy
7. What is ankle dorsiflexion, and why is it important for fitness? → Pulling the foot toward the shin; essential for proper squat and lunge mechanics
8. What is the formula for calculating estimated maximum heart rate? → 220 minus age
9. What is the recommended daily protein intake for strength athletes per pound of body weight? → 0.7–1.0 grams per pound
10. What does 'deload week' mean in strength programming? → A planned reduction in training volume or intensity to allow recovery
11. What is a 'full-body workout' design approach? → Training all major muscle groups in a single session
12. What wind chill level causes frostbite on exposed skin in 30 minutes or less? → Minus 18 degrees Fahrenheit
13. Delayed onset muscle soreness (DOMS) typically peaks how many hours after exercise? → 24–72 hours
14. What is muscle atrophy? → Loss of muscle mass due to disuse or lack of stimulation
15. What is the primary fuel source during low-intensity, long-duration exercise? → Fat (lipids)
16. What is considered a safe and sustainable rate of weight loss per week according to most health guidelines? → 0.5–2 lbs
17. Which of the following best describes the principle of specificity in exercise training? → Training improves only the exact muscles and systems stressed
18. Which muscle group is primarily targeted by the Romanian deadlift? → Hamstrings and glutes
19. Which macronutrient is the primary fuel source for high-intensity exercise? → Carbohydrates
20. What is a 'unilateral exercise'? → An exercise performed one limb at a time
21. Which of the following is considered a complete protein? → Chicken breast
22. Which grip places the thumbs on the same side as the fingers on a barbell? → Suicide (false) grip
23. Which connective tissue connects muscle to bone? → Tendon
24. Which muscle group is the primary mover in a bench press? → Pectoralis major
25. Which type of cardio involves sustained effort at a consistent moderate pace? → Steady-state cardio
26. Which eating pattern involves cycling between periods of eating and fasting? → Intermittent fasting
27. What is a 'warm-up' intended to accomplish before cardio exercise? → Gradually increase heart rate, blood flow, and tissue temperature to prepare the body
28. What does the term 'hypertrophy' refer to in fitness? → Increase in muscle cell size
29. What is the primary sign of dehydration during exercise? → Dark yellow urine and decreased performance
30. What does the term 'caloric surplus' mean? → Consuming more calories than the body expends