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HPEX 350 > Articles > Flashcards

Articles Flashcards

1
Q

__ percent are distributed in what four places?

A

5%

Brain, liver, kidney, and testes

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2
Q

CM has shown to improve _________ and increase ________.

A

Exercise performance

Fat free mass

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3
Q

Creatine can as a ________ agent after more intense resistance training

A

Antioxidant

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4
Q

Creatine can increase what adaptations

A

Increased plasma volume and glycogen storage. Can improve ventilatory threshold and reduce oxygen consumption

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5
Q

Creatine combined with what can create heightened muscle glycogen stores?

A

High carbohydrate diets

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6
Q

Creatine has demonstrated neuromusclar performance enhancing properties in what two types of exercise?

A

Anaerobic and intermittent exercise

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7
Q

Creatine has positive effects on what:

A

Enhancing strength and hypertrophy

Improving benefits of high intensity speed training

Improving aerobic endurance lasting more than 150s

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8
Q

Creatine has the most pronounced effects on

A

Short duration (<30s) high intensity intermittent exercises

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9
Q

Creatine in addition to a single bout of resistance training can favor an anabolic environment by inducing changes in gene expression after only ______ of supplementation.

A

5 Days

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10
Q

Creatine is produced __________.

A

Endogenously

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11
Q

Creatine is produced at an amount of ____.

A

1 g/d

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12
Q

Creatine is used and researched in clincal setting to investigate what?

A

Myopathies

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13
Q

Creatine is used as a _______ aid.

A

Ergogenic aid

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14
Q

Creatine retention can be increased with what two things?

A

Carbs and Proteins

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15
Q

Creatine supplementation may facilitate the reuptake of ___ into the ___ by the action of the _______

A

Ca2+

Sarcoplasmic Reticulum

Ca2+ ATP Pump

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16
Q

Creatine synthesis occurs in the ______, ________, and to a less extent the _______.

A

Liver, Kidneys, and Pancreas

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17
Q

How is creatine transported?

A

By CreaT1

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18
Q

How many enzymes are required for creatine synthesis?

A

Three

19
Q

How much creatine do we get from an omnivorous diet?

A

1 g/d

20
Q

The endogenous production and dietary intake matches the rate of creatine production from the degradation of phosphocreatine and creatine at __% and __% respectively.

A
  1. 6%

1. 1%

21
Q

The specific aspects of anaerobic endurance performance improved by creatine supplementation were _____ and _____

A

Work and Power

22
Q

What are the two forms of creatine in the human body. What percentage do they make up?

A

Phosphorylated (60%)

Free Form (40%)

23
Q

What creatine transporter is present in the testes?

A

Crea T2

24
Q

What is the impact level on metabolism on the three amino acids?

A

Glycine: Low

Arginine and Methionine: High

25
Q

What percentage of the bodies creatine stores are found in the skeletal muscle?

A

95%

26
Q

What three amino acids are required for creatine synthesis?

A

Glycine, arginine, and methionine

27
Q

What two things can effect the creatine pool?

A

Muscle fiber type

Quantity of Muscle Mass

28
Q

What two ways can creatine be cleared?

A

Saturation or renal filtration

29
Q

What type of creatine consumption leads to increase in creatine levels within the body?

A

Oral

30
Q

What’s the most widely used and researched form of creatine?

A

Creatine Monohydrate (CM)

31
Q

When creatine supplemntation is combined with heavy resistance training, what has been shown to increase?

A

IGF-1

32
Q

Where is 95% of the bodies creatine stores found?

A

In the skeletal muscle

33
Q

Which muscle fiber responds best to creatine?

A

Type II Fibers

34
Q

Who has a lower resting creatine concentration?

A

Vegetarians

35
Q

Who saw the great increase in lean mass from creatine?

A

Vegetarians

36
Q

How many grams of whey protein is an effective strategy for augmenting gains in lean body mass?

A

20g

37
Q

Leucine values in the blood over the 3-hour period were what percentage greater than soy and casein?

A

Soy: 73%

Casein: 200%

38
Q

Muscle protein synthesis over a 3-hour postexercise period was ___ higher after whey than casein.

A

2-fold

39
Q

The mechanism underlying the greater adaptive response to whey in lean body mass is what?

A

Leucine

40
Q

What percentage of BCAAs does have Whey have more of than Soy?

A

50%

41
Q

What percentage of whey is made up of leucine?

A

> 10%

42
Q

What promotes muscle protein synthesis and prevents muscle protein breakdown?

A

BCAAs

43
Q

What three amino acids does whey have, that soy doesn’t?

A

Leucine, Isoleucine, and Valine

44
Q

Whey can directly activate contractile muscle protein synthesis through what?

A

mTOR

HPEX 350 (4 decks)

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