Fitness and Health

What muscle group is the intended target of the bench press?

• Trapezius

• Posterior Deltoid

• Biceps Brachii

• Pectoralis Major

Answer explanation

The "prime mover" (muscle most strongly involved in creating a specific motion) for the bench press is the chest, which is known anatomically as the "pectoralis major".

Which of the below repetition ranges is best suited for developing strength?

• 3-5

• 6-10

• 10-15

• 20+

Answer explanation

Although there is overlap, lower rep ranges (5 or fewer) are best suited to developing strength, moderate for building muscle (6-20), and high for muscular endurance (20+).

Which of the below foods has the most micronutrients (vitamins and minerals) per serving?

• Kale

• Beef Liver

• Spinach

• Papaya

Answer explanation

Organ meats such as beef liver far surpass plants in nutrient density, containing higher levels of micronutrients (vitamins such as B12, folate, A and minerals such as selenium, Manganese, zinc) per serving.

Which of the below activities has the highest average caloric expenditure per unit of time?

• Weightlifting

• Cycling

• Running

• Yoga

Answer explanation

Due to the continuous and full body nature of running, it burns more calories than other forms of exercise for typical activity durations (30minutes - 1 hour), although each of these activities have their own unique benefits and are an amazing way to stay in shape!

Which of the below choices best characterizes the benefit of eating fatty fish such as salmon?

• Lean protein source

• Source of omega 6 fatty acids

• It does not need to be cooked

• Source of EPA and DHA

Answer explanation

DHA and EPA are otherwise known as omega 3 fatty acids. Together, DHA and EPA may help reduce inflammation and your risk of chronic diseases, such as heart attack and stroke.

Orange vegetables are a rich source of carotenoids, which your body converts into which vitamin?

• D

• B12

• A

• K

Answer explanation

Fun Fact: There are 2 kinds of vitamin A:

1) Preformed vitamin A, which your body can use as is (found in animal products); and

2)

Provitamin A, which are converted to the active form in your body (found in plants).

Vitamin A has a host of health benefits, the most famous of which is promoting healthy eyes. Eat your beef liver kids!

Which diet is guaranteed to help you lose weight?

• Low carb diet

• Intermittent Fasting

• Keto diet

• None of these

Answer explanation

A caloric deficit is the only thing necessary to lose weight. Eating schedules (such as intermittent fasting) and food restrictions (such as low carb/keto) are simply options that you can try to find the method of calorie restriction that works best for you.

Which of the following would be the best approach to decrease abdominal fat and/or get "six-pack" abs?

• Do ab exercises regularly, such as crunches

• Consume a caloric surplus

• Eat no carbohydrates

• Perform full body resistance training regularly

Answer explanation

Regular full body resistance training not only provides a similar (often superior) stimulus for the abdominal musculature (abs), but also burns more calories per unit of time and raises your basal metabolic rate (calories burned at rest) through the development of lean muscle tissue throughout the body.

Which of the below dietary interventions is not required to optimize ones health?

• Regular consumption of vegetables and fruits

• Eating fewer processed foods

• Eating a low fat diet

• Eating a well balanced diet

Answer explanation

Regular consumption of fats is required to optimize many physiological processes within the human body. Fats have traditionally gotten a bad rap, but in moderation there is no cause for concern. (And fats such as omega 3's should actually be consumed regularly to optimize ones health)!

What exercise is best suited to hypertrophy the gluteus maximus muscle?

• Deadlifts

• Leg Extensions

• Jogging

• Overhead Press

Answer explanation

Hypertrophy means to build a bigger muscle. Resistance training is superior to cardiovascular exercise for that purpose. Of the resistance exercises listed, deadlifts are the only one for which the glutes are considered a "prime mover" (responsible for creating the motion).