Take This Muscle Building, Fitness and Nutrition Quiz

Elliot Reimers
Written By: Elliot Reimers
December 5th, 2012
Updated: October 27th, 2021
Categories: Articles Training
19.8K Reads
Hey bro, are you a meathead or a gym genius? Test your knowledge of exercise, nutrition, and supplementation and see how you stack up.

With all the midterms before the holidays, I found myself in the mood to compile a brief quiz to assess the knowledge (or lack thereof) of the bodybuilding and fitness enthusiasts out there. It seemed fitting to make the subject matter of the quiz nothing more than human health, exercise and nutrition.

Without further ado, I’ll let you warm up that noggin of yours because I don’t want anybody getting hurt during this (not so) grueling brain workout.

Muscle Building, Fitness and Nutrition Quiz​

Section A. True/False

1 Point for each correct answer.

  1. The principle ion used in skeletal muscle contraction is sodium (Na+)
  2. Denatured protein (such as a cooked egg) is rendered biologically inactive
  3. Carbohydrates are an essential macronutrient in the human diet
  4. The shoulder joint is the most versatile joint in the human body
  5. Sucrose (table sugar) is a monosachharide (i.e. consists of one sugar monomer)
  6. Arteries return deoxygenated blood from the body back to the heart
  7. The largest muscle in the human body is the gluteus maximus
  8. At rest, your body will burn more calories in a hot environment like Phoenix, AZ versus a cold one such as Anchorage, AK
  9. Anaerobic exercise induces metabolic pathways in muscles that don’t use oxygen
  10. Cholesterol is a steroid hormone

Section B. Fill-in-the-blank

1 point for each correct word placement.

Eccentric Acceleration Coffee Enzymes
Atrophy Response Adipokines Carbohydrates
Explosive Polymerized Proteoglycans Dystrophy
Concentric Simple Adipocytes Sensitivity
Complex Dimerized Toning Herbal Tea
  1. When squatting, the movement lowering the hips is the ____(a)______ contraction and the raising of the hips is the ______(b)_____ contraction.
  2. There is no physiological basis to  ____(c)______ your muscles, they will either hypertrophy or _____(d)______.
  3. Starchy carbohydrates are termed  _____(e)______ due to their structure being extensively _____(f)______.
  4. Research has shown that certain _____(g)______ are more than just storage molecules, and that they secrete  _____(h)______such as the hormone leptin.
  5. Someone who drinks ____(i)_______ on a daily basis will likely develop an increased ______(j)_____ to the alkaloid caffeine.

Section C. Multiple Choice

2 points for each correct choice.

1. Which of the following is not a micronutrient?

a. Calcium
b. Vitamin C
c. Gluten
d. All of the above are micronutrients

2. The “burning” sensation you feel in your muscles after intense exertion is due to intracellular buildup of which of the following by-products?

a. Pyruvic acid
b. Glutamic acid
c. Lactic acid
d. Ascorbic acid

3. In a healthy individual, what would the pancreas secrete when blood sugar is low (hypoglycemia)?

a. Glucagon
b. Ghrelin
c. Insulin
d. Norepinephrine

4. Branched-chain amino acids (BCAAs) are becoming increasingly popular in sports supplementation, which of the following is not a BCAA?

a. Leucine
b. Valine
c. Isoleucine
d. Glutamine

5. Short, high-intensity bursts of power rely mostly on which type of muscle fiber?

a. Type I
b. Type IIb
c. Type IIa
d. Troponin

6. On a per-molecule basis, which of the following has the most potential for ATP production (i.e. cellular energy)?

a. Glucose
b. A triglyceride
c. Creatine
d. None of the above

7. Which of the following hormones serve to increase muscle catabolism (breakdown)?

a. Triiodothyronine (T3)
b. Insulin
c. Testosterone
d. Luteinizing Hormone

8. Of the following, which is the most bio-available source of protein?

a. Egg white (albumin)
b. Chicken breast
c. Soy
d. Casein

9. The posterior chain is a set of muscles comprised, in part, by all the following except?

a. Calves
b. Hamstrings
c. Glutes
d. Rear deltoids

10. A “bro” is someone who likely does which of the following in the gym?

a. Curls in the squat rack
b. Chest and arm workouts at least 3 times per week
c. Does 30 minutes of ab exercises after every workout
d. Texting between sets
e. Drinks “dat der Cell Tech” during their workout
f. All of the above are likely signs of a “bro” (hint: this is the answer)

After you have completed the sections, use the answer key and scale below to figure out where you are on the spectrum of meatheadness.

Your Total Score: Meathead or Gym Genius?

  • 0-5pts: You are the reason for the term “meathead.”
  • 6-10pts: All show and no go, bro.
  • 11-15pts: You have much to learn, young padawan.
  • 16-20pts: Being mediocre sucks, lucky for you this isn’t even mediocre.
  • 21-25pts: Let me guess, “certified personal trainer” with formal education in economics?
  • 26-30pts: Not bad…if you didn’t use Google.
  • 31-35pts: PubMed will only get you so far.
  • 36-40pts: Welcome to the club, Dr. Really-ripped-abs.







Section A (1pt each)

  1. F - The ion is calcium (Ca2+).
  2. T - Denaturing a protein alters its 3D structure and inactivates it.
  3. F - Carbohydrates can be created via various metabolic pathways so theoretically don’t need dietary carbohydrates.
  4. T - Being a ball-in-socket joint allows for an exceptional range of motion.
  5. F - Sucrose is a disaccharide, composed of glucose and fructose.
  6. F - Veins do this, not arteries.
  7. T - Yep, your booty is the biggest muscle.
  8. F - In very cold temperatures, it takes make energy to keep your body warm than it would to cool it down in a hot environment.
  9. T - Anaerobic = without oxygen.
  10. T - Cholesterol is the parent hormone of steroid synthesis in humans.

Section B (1pt per letter):

a. Eccentric
b. Concentric
c. Toning
d. Atrophy
e. Complex
f. Polymerized
g. Adipocytes
h. Adipokines
i. Coffee
j. Sensitivity

Section C (2pts each):

  1. C
  2. C
  3. A
  4. D
  5. B
  6. B
  7. A
  8. A
  9. D
  10. F

How well did you do? Please post your results in the comments section below.

Todd Mork
Posted on: Wed, 10/16/2013 - 06:09

i got a 36/40

Todd Mork
Posted on: Wed, 10/16/2013 - 06:07


bonnie joe thomas
Posted on: Tue, 04/02/2013 - 07:56

got 24....i am a medical student though

Posted on: Sun, 12/09/2012 - 23:51

27/40- challenging multiple choice. Not bad- 35 boy that is great score Javed!

Posted on: Sun, 12/09/2012 - 01:01

got 32. I swear I knew another couple of the section C questions too, just had a blank moment :p

I have no problem with people curling in the squat rack; provided that they are strong enough in the 'biceps' (not legs) to actually need it. Which is about 60kg I think. Partly because at my gym we have premade weights that go up to 50kg, so peope should use them first and then go on to using barbells with heavy weights that may requrie use of the squat rack.

Enjoyed the quiz though, chur

Veeral patel
Posted on: Sat, 12/08/2012 - 23:23

I scored low and yet I am mr. Ripped abs. Huh...

Posted on: Fri, 12/07/2012 - 16:01

cholesterol is not a steroid hormone, it is a steroid hormone precursor and is required for cell membrane structure and function, and the production of hormones. It is a steroid however, just not a hormone as hormones transmit messages and enact changes in cells.

In what sense do you mean sensitivity for caffeine. One who drinks coffee everyday will actually be less sensitive to it's effects and will develop an increased tolerance to it.

But nonetheless good quiz

Also what is wrong with curling in the squat rack? where else do I do Barbell curls at 135? at the bench press?

Posted on: Sun, 12/16/2012 - 12:32


You are correct about cholesterol, I should have clarified that better as I was driving at the point that it is the parent to steroid hormones.

I was iffy on using the caffeine question due to the ambiguity in some of the terminology. Its referring to the idea that one who drinks caffeine daily will need more of it to receive the same perceived effect; this again is an issue of semantics because you could technically say they are "tolerant" to caffeine since they wouldn't feel much at a low dose, but generally tolerance (in nutrition/drug terms) is used to define someone who is able to ingest something without complications/side-effects, not there level of sensitivity to it. So tack on an extra point if you got that incorrect :)

In regards to the curls...its a joke and you're taking it too literally. Anyhow, just grab a free 45lb bar and do them anywhere ELSE in the gym. If you're curling 135lb I would surmise you should be able to lift the bar off the ground without the use of a bench or squat rack.

Thanks for the feedback!

Posted on: Thu, 12/06/2012 - 18:26

I got a 20, that was fun!

Posted on: Wed, 12/05/2012 - 18:52


Posted on: Wed, 12/05/2012 - 18:18

actually I got 23 haha, didnt know the last one were worth 2

Posted on: Wed, 12/05/2012 - 18:16

I got a 16, however, I feel some of the answers are "bro" answers. So you are telling me the carbohydrate is not a essential macronutrient? Yes, your body can supply your body with glucose, in dangerous situations. Ketones in your blood is not a good thing,your blood ph drops, it can cause death. I see you enjoy powerlifting, be sure to not worry about dietary carbohydrates and see what happens. You will be lethargic and weak, I have done a very low carb diet, so I know what it feels like. So yes your body can produce glucose, however, carbohydrates, amino acids, and lipids are definitely essential to the diet to live a healthy lifestyle. And I am not sure if you are aware, but your rectus femoris, vastus medialis, and vastus lateralis perform concentric and eccentric movements at opposite times as the biceps femoris, semitendinosus, and semimembranosus. Which are both happening during a squat, you can not just say one motion is only concentric, there is some eccentric movement going on as well. I feel that question is a bad one as well. Other than that great questions, some stumped me, some were confusing, but job well done.

Posted on: Wed, 12/05/2012 - 19:24

Travis, you are arguing semantics. Essential in the biological sense means the organism can't survive without it. In this instance, carbohydrates can be endogenously produced in humans without ingesting them; the question isn't asking if that would be "beneficial" or "optimal".

I could have worded the squatting question better as I was getting after the point that the concentric movement is the action against gravity while the eccentric movement is moving the weight with gravity (for the squat movement as a whole, not each individual muscle)

Posted on: Wed, 12/05/2012 - 17:12