What is the primary action of the rectus abdominis?
Spinal flexion (bending the trunk forward).
What connects muscle to bone?
Tendon.
Ligaments connect bone to bone.
What is the sinoatrial (SA) node commonly called?
The pacemaker of the heart.
How many muscles make up the rotator cuff?
4 muscles: supraspinatus, infraspinatus, teres minor, subscapularis.
What is the normal resting HR for adults?
60–100 bpm.
Which joint is a hinge joint?
Elbow.
Which lever system is most common in the body?
3rd-class lever (force between load and fulcrum, e.g., biceps curl).
During a squat’s upward phase, which muscles are antagonists?
Hip flexors (because the glutes/quads are extending).
How many thoracic vertebrae are there?
12.
What does the parasympathetic nervous system primarily do?
Activates digestion and rest functions (“rest and digest”).
Which muscle is responsible for hip abduction?
Gluteus medius.
Which law explains how bones adapt to stress?
Wolff’s Law.
What is considered normal blood pressure?
120/80 mmHg.
For strength training, what is the ideal rest period?
2–5 minutes.
What aerobic intensity is recommended for beginners?
40–60% heart rate reserve (HRR).
What is the Borg RPE scale range?
6–20.
What rep range builds muscular endurance?
15+ reps.
What type of training split is most common for beginners?
Full-body workouts.
What adaptation occurs first with strength training?
Neural adaptation (coordination, motor unit recruitment).
What is the best progression method for beginners?
Increase load by 2–5%.
When does DOMS peak?
24–72 hours after exercise.
Which muscles are targeted in Romanian deadlifts?
Hamstrings + glutes.
Which of these is a complete protein?
Chicken (animal sources).
Which macronutrient has the highest thermic effect?
Protein.
