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2019 Swift's Mid-Term REFUEL

Total questions: 40

Worksheet time: 20mins

Name
Class
Date
1.

60-80% of your muscles are made up of

a)

Protein

b)

Water

c)

Fats

2.

Nutrition, Sleep and Healthy Lifestyles are more important than any workout template

a)

True

b)

False

3.

Within the first 30 minutes of waking up

a)

eat breakfast

b)

drink 16 oz. of water

c)

All of the above

4.

Breakfast has to consist of breakfast food only

a)

True

b)

False

5.

Do not eat breakfast if you are trying to lose weight

a)

True

b)

False

6.
True or False: Breakfast is the second most important meal of the day.
a)
True
b)
False
7.
True or False: Drink at least 20 ounces of water within two hours of competition or practice.
a)
True
b)
False
8.
Sport drinks are best utilized by the body when
a)
you finished a practice
b)
sitting around
c)
hanging out with friends
9.
The optimal amount of sleep needed is 
a)
6 hours
b)
8 hours
c)
10 hours
10.

It is best to turn off electronic devices ______ before going to sleep.

a)

12 hours

b)

2 hours

c)

30 minutes

d)

never, you may miss a snap

11.
True or False: Fruits and vegetables are a great source of natural energy and antioxidants.
a)
True
b)
False
12.
What is the leaner protein?
a)
Turkey
b)
Cow
c)
Pig
13.
The R in REFUEL represents
a)
R.E.M. Sleep Pattern
b)
Remember Breakfast
c)
Remember to Hydrate
14.
This is considered an appropriate breakfast.
a)
Eggs, Bacon and Wheat Toast
b)
Leftover Dinner
c)
Banana and a Turkey Sandwich
d)
All of the above
15.
Protein helps 
a)
build and repair muscles
b)
breakdown fats
16.
The F in R.E.F.U.E.L. means
a)
Force=Mass x Acceleration
b)
Frequently Hydrate
17.
The L in R.E.F.U.E.L means
a)
Lots of Sleep
b)
Lean Protein
c)
Lift Often
18.
Jumpstart your metabolism by
a)
Eating Breakfast
b)
Working out
c)
Sleeping 8 hours
19.
Eating every 3 hours will
a)
help your body focus
b)
give you constant energy throughout th
c)
promote lean muscle mass
d)
all of the above
20.
The vending machine is the ideal place to eat a proper snack compared to bring a healthy snack from home.
a)
True
b)
False
21.

The #1 recovery tools for your body is

a)

sleep

b)

supplements

c)

stretching

22.
The U in R.E.F.U.E.L. stands for Utilize Sports
a)
True
b)
False
23.
Who told you to eat your fruit and vegetables?
a)
Grandma
b)
Mother
c)
Father
24.

How soon should you consume a protein source when working out

a)

during the workout

b)

within 30 minutes of the workout

c)

stay away from protein

25.
Gatorade, Powerade and other drinks with electrolytes should be consumed
a)
during and after a heavy workout
b)
during and after eating a can of Pringles
c)
during and after a big game of Call of Duty
26.
Animals area good source of
a)
Carbohydrates
b)
Protein
c)
Fats
27.
A lack of sleep could increase the chance of
a)
injury
b)
illness
c)
both
28.
In athletic position, you should be able to slide this under your heel..
a)
iPad
b)
Credit Card
c)
Piece of paper
29.
To land properly it is best to bend your knees and land on the ground as 
a)
hard as possible
b)
soft as possible
30.
True or False, the Loading process involves throwing your hands up as high and quickly as possible while coming up on your toes.
a)
True
b)
False
31.
After shuffling 1, 2, followed by a 
a)
Stick
b)
walking to the end of the line
c)
a jump
32.
Crossover, stick works quickness, acceleration and 
a)
balance
b)
tap dancing
33.
Athletic position is how you start when 
a)
Hang Cleans
b)
Play an athletic position
c)
Push Press
d)
All of the above
34.
The best type of Milk to recover with after a workout is
a)
White Milk
b)
Chocolate Milk
c)
Strawberry Milk
35.
True or False: Athletic position should consist of feet just outside the hips, toes forward (slightly pointed in) and your hips and knees bent at 20 percent.
a)
True
b)
False
36.
True of False: One of the most cost effective ways to try and gain weight is to have Peanut Butter Jelly Sandwiches and Chocolate Milk.
a)
True
b)
False
37.

Healthy snacks you can carry around throughout the day

a)

Beef Jerky, String Cheese, Banana

b)

Cheetos, Coke, Cupcake

c)

All of the above

38.

Work/Time=

a)

Power

b)

Class

c)

Weight lifting

d)

Fruit

39.

A cross country runner or a wrestler will exercise using short 1-5 reps

a)

True

b)

False

40.

Small reps (1-5), building bigger and more fibers in your muscles is a way to "build a

a)

bigger fuel tank"

b)

bigger engine"

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