Fitness Lessons Fitness 3 — Questions and Answers
Question 1: What does the term 'hypertrophy' refer to in fitness?
- Decrease in muscle size
- Increase in muscle cell size (Correct answer)
- Increase in the number of muscle cells
- Hardening of muscle tissue
Correct answer: Increase in muscle cell size
Hypertrophy refers to the increase in muscle cell size, which is the primary mechanism behind muscle growth from resistance training.
Question 2: Which macronutrient is most important for muscle repair after resistance training?
- Carbohydrates
- Fats
- Protein (Correct answer)
- Fiber
Correct answer: Protein
Protein provides amino acids essential for repairing and building muscle tissue damaged during resistance training.
Question 3: What is the primary benefit of performing a dynamic warm-up before exercise?
- Increasing muscle mass
- Improving post-workout recovery
- Raising core temperature and improving range of motion (Correct answer)
- Burning extra calories
Correct answer: Raising core temperature and improving range of motion
A dynamic warm-up raises core body temperature and improves range of motion, preparing muscles and joints for the demands of exercise.
Question 4: Which of the following is an example of an isolation exercise?
- Squat
- Deadlift
- Bicep curl (Correct answer)
- Pull-up
Correct answer: Bicep curl
A bicep curl is an isolation exercise because it targets primarily a single muscle group (the biceps) at a single joint.
Question 5: At what heart rate zone does fat burning become the predominant energy source?
- 90-100% of max HR
- 70-80% of max HR
- 50-65% of max HR (Correct answer)
- 30-40% of max HR
Correct answer: 50-65% of max HR
The fat-burning zone is generally considered to be 50-65% of maximum heart rate, where fat oxidation contributes the highest proportion of fuel.
Question 6: What is the main purpose of a deload week in a training program?
- To maximize calorie burn
- To allow recovery and reduce accumulated fatigue (Correct answer)
- To test one-rep max lifts
- To switch from strength to cardio focus
Correct answer: To allow recovery and reduce accumulated fatigue
A deload week involves reducing training volume or intensity to allow the body to recover and reduce accumulated fatigue, improving long-term performance.
Question 7: Which body composition measurement method uses electrical currents to estimate fat mass?
- Skinfold calipers
- Hydrostatic weighing
- Bioelectrical impedance analysis (BIA) (Correct answer)
- DEXA scan
Correct answer: Bioelectrical impedance analysis (BIA)
Bioelectrical impedance analysis (BIA) sends a low-level electrical current through the body to estimate body fat percentage based on tissue resistance.
Fitness Lessons Fitness 3
What does the term 'hypertrophy' refer to in fitness?