Section 1: Core Concepts
1. The lecture distinguishes 'traditional vital signs' from 'performance vital signs.' Which pair captures the two performance vital signs highlighted as most predictive of independence at 90?
2. In the Cleveland Clinic analysis of ~122,000 treadmill-tested adults (Mandsager 2018), how did low cardiorespiratory fitness compare with classic risk factors as a predictor of mortality?
3. What is VO₂ max, in plain terms?
4. Why does the lecture treat muscle as an 'engine' and tendons as the 'cables'?
5. According to the tendon lecture, tendons heal roughly how much slower than muscle tissue?
6. What kind of loading does the tendon lecture identify as the gold standard for tendon adaptation?
7. The Fracture Gap lecture states that a hip fracture after age 65 carries a one-year mortality rate of roughly…
8. Which type of exercise does the Fracture Gap lecture specifically identify as delivering the mechanical signal that stimulates bone formation?
Section 2: Applied Scenarios
9. A member is training for cardiovascular healthspan. According to Month 2, what does a well-structured week most often look like?
10. A member returns to lifting after 20 years off. Muscles feel 'ready' within a few weeks. Based on the Adaptation Timeline Gap in the tendon lecture, the highest-risk period is…
11. A member's Vitamin D lands at 24 ng/mL and she takes a high-dose D3 supplement daily. Based on the Fracture Gap lecture, what does she also need to consider?
12. Which combination of daily habits does Month 2 most strongly support for tendon integrity across decades?
13. A 55-year-old wants to know whether her Garmin's VO₂ max estimate is 'the truth.' What framing does the lecture offer?
Section 3: Myth vs Fact
14. Myth or fact: 'A normal blood pressure and heart rate at your annual checkup are enough to confirm you'll age well into your 80s.'
15. Myth or fact: 'Grip strength is meaningful only for people who lift weights or grip objects for work.'
16. Myth or fact: 'If you don't have symptoms of a tendon problem, no dedicated tendon training is necessary.'
17. Myth or fact: 'Walking is enough movement to reliably build bone density in your 50s and 60s.'
Section 4: Healthspan Heptathlon Integration
18. Month 2 most directly trains which Healthspan Heptathlon event?
19. Which dashboard best tracks progress on Month 2's themes?
20. Imagine your 90-year-old self carrying groceries up two flights of stairs. Which habit set from Month 2 most plausibly makes that scene possible?
Section 5: Application and Integration
21. A 58-year-old has strong Zone 2 base, a Garmin-estimated VO₂ max in a healthy band, but low grip strength and a prior distal-radius fracture in her 50s. Using Month 2's framing, what is the highest-yield next lever?
22. Mandsager (2018) is used in Month 2 most directly to justify which practical stance?
23. A lifter starts a new hypertrophy block and, within four weeks, feels a nagging patellar tendon ache. Using Month 2's tendon framing, what is the most defensible interpretation and adjustment?
24. Which weekly plan best embodies Month 2's integrated training message for someone with adequate time and no red flags?
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Evidence strength key
- 🟢Meta-analysis — pooled human RCT evidence
- 🔵Randomized controlled trial in humans
- 🟡Observational cohort or large-scale human study
- 🟣Expert review or consensus statement
- ⚪Mechanistic / preclinical evidence