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.
- What does the Thermic Effect of Food (TEF) refer to? → The energy expended to digest, absorb, and metabolize nutrients
- What does it mean to 'autoregulate' training? → Adjusting training load and volume based on daily readiness rather than a fixed plan
- What does 'BMR' stand for in fitness nutrition? → Basal Metabolic Rate
- When you've finished working out, you should: → Remove your sweaty clothes and get in the shower or change into something dry and cozy
- What is ankle dorsiflexion, and why is it important for fitness? → Pulling the foot toward the shin; essential for proper squat and lunge mechanics
- What is the formula for calculating estimated maximum heart rate? → 220 minus age
- What is the recommended daily protein intake for strength athletes per pound of body weight? → 0.7–1.0 grams per pound
- What does 'deload week' mean in strength programming? → A planned reduction in training volume or intensity to allow recovery
- What is a 'full-body workout' design approach? → Training all major muscle groups in a single session
- What wind chill level causes frostbite on exposed skin in 30 minutes or less? → Minus 18 degrees Fahrenheit
- What is muscle atrophy? → Loss of muscle mass due to disuse or lack of stimulation
- What is the primary fuel source during low-intensity, long-duration exercise? → Fat (lipids)
- What is considered a safe and sustainable rate of weight loss per week according to most health guidelines? → 0.5–2 lbs
- Which macronutrient is the primary fuel source for high-intensity exercise? → Carbohydrates
- What is a 'unilateral exercise'? → An exercise performed one limb at a time
- Which of the following is considered a complete protein? → Chicken breast
- Which grip places the thumbs on the same side as the fingers on a barbell? → Suicide (false) grip
- Which connective tissue connects muscle to bone? → Tendon
- Which muscle group is the primary mover in a bench press? → Pectoralis major
- Which type of cardio involves sustained effort at a consistent moderate pace? → Steady-state cardio
- Which eating pattern involves cycling between periods of eating and fasting? → Intermittent fasting
- What is a 'warm-up' intended to accomplish before cardio exercise? → Gradually increase heart rate, blood flow, and tissue temperature to prepare the body
- What is the primary sign of dehydration during exercise? → Dark yellow urine and decreased performance
- What does the term 'caloric surplus' mean? → Consuming more calories than the body expends
- How many repetitions are typically associated with training primarily for muscular endurance? → 15 or more reps per set
- What is the role of mitochondria in muscle cells during exercise? → Produce ATP through aerobic metabolism
- What is the caloric value per gram of protein? → 4 calories per gram
- What is 'functional training' in the context of fitness? → Exercises that mimic real-life movement patterns to improve everyday performance
- Which waist circumference measurement is generally considered a health risk threshold for men? → Over 40 inches
- What does VO2 max measure? → Maximum oxygen uptake during exercise
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