Final Revision Deck

Question 1

How many ATP molecules does aerobic breakdown of palmitate produce?

Answer 1

130 ATP

Question 2

What are typical liver glycogen stores for a 70kg man?

Answer 2

80-100g

Question 3

What is the difference between short, medium, and long chain FA?

Answer 3

–Short chain (SCFA; C6 or less)
–Medium chain (MCFA; C8-C10)
–Long chain (LCFA; C12 or more)

Question 4

What are the functions of water in the body?

Answer 4

– Nutrient transport
– Protection
– Temperature regulation
– Biochemical reactions
– Medium for reaction

Question 5

At high relative workloads, what is a decisive factors for maximal work time?

Answer 5

Glycogen stores in exercising muscle

Question 6

What should proportion of saturated fat be?

Answer 6

Less than 10% of energy intake.

Question 7

How long is a keto diet adaptation?

Answer 7

at least 2-3 weeks
- elevated blood levels of ketones and tissue adaptation to enhance their use as fuel.
- increases use of fat as muscle fuel

Question 8

What does increased rates of fat oxidation result in?

Answer 8

Reduced economy (increased oxygen demand for a given speed).

Question 9

According to the updated guidelines, how many carbs should be consumed between 60-120 mins of exercise?

Answer 9

30-60 g/h - single or multiple transport carbs

Question 10

What does multiple transportable carbohydrates refer to?

Answer 10

Multiple transportable carbohydrates refers to sugars that are transported across the intestine by stimulating more than one protein transporter (e.g., glucose [via SGLT1] and fructose [via GLUT5]).

Question 11

Carb - If you want speedy refuelling after exercise, what is the best way to go about it?

Answer 11

Early and frequent carbohydrate feeding (e.g., within the first hour and at 30 min intervals for 4 h thereafter, before resuming normal diet).
1.2 g/kg CHO/h for first 4 hours, of moderate-to-high glycaemic index CHO’s.
Addition of protein if CHO intake is sub optimal (but probably some protein anyway for stimulation of MPS.)

Question 12

Adult body = 50-60% water, how much of this is in lean body tissue, and how much in fat mass?

Answer 12

– Lean body tissues = ~75%water
– Fat mass=~5-10%water

Question 13

Define dehydration (hypohydration)

Answer 13

A body water deficit greater than normal daily fluctuation.

Question 14

What are the ACSM guidelines for 2-4 h pre-event?

Answer 14

5-10 ml fluid/kg body weight (sodium, salt snacks or small meals may help)

More fluid if no/dark urine

Question 15

What are the ACSM guidelines for during exercise?

Answer 15

Sufficient fluid to limit body mass losses to <2% and limit excessive electrolyte imbalance (pre-post weighing can
help in estimation)** (typically 0.4 –0.8 L/h [cool, flavour])
➢>2 h (or salty sweaters) –add sodium
➢>1 h –may consider CHO addition

Question 16

How much energy should a CHO-E provide?

Answer 16

80-350 kcal/L from CHO, ≥75% of
energy from CHOs that induce high
glycaemic response
e.g., glucose, glucose polymers, sucrose

Question 17

How much sodium should a CHO-E provide?

Answer 17

Sodium: 20-50 mmol/L (460 – 1150 mg/L)

Question 18

What classifies ‘low blood sodium’?

Answer 18

<135 mmol/L

Question 19

How does protein synthesis change with exercise?

Answer 19

With exercise: variations in protein synthesis are greater in the fed state and decline less in the fasted state

Question 20

What % of proteins do myofibrillar proteins make up?

Answer 20

65% - however they have a relatively low FSR (low protein turnover)
- turns over between 1-2% per day
- equates to 300-600g of muscle protein

Question 21

How does exercise effect MPS?

Answer 21

1. Demanding exercise stimulates a prolonged elevation of muscle protein synthesis (MPS).
2. In the post-exercise period, the MPS response to protein ingestion is enhanced.
3. This augmented fed-state MPS response may persist for 1-2 days post-exercise

Question 22

What is in milk that makes it more effective than soy-protein?

Answer 22

It has both Casein (80%) and Whey protein (20%).
- Whey has more EAAs and has a greater short term response (greater spike on graph)
- Casein has less EAAs and has a more sustained response

Question 23

How long is a creatine washout period?

Answer 23

4-6 weeks

Question 24

Co-ingestion - why is it advisable to co-ingest creatine with carbs?

Answer 24

Transport and storage of creatine linked with insulin availability.

Also shows to have high whole body creatine retention with high CHO diet + protein-CHO diet.

Question 25

What are the effects of caffeine?

Answer 25

• Improved vigilance and alertness
• Reduced perception of effort
• Reduced fatigue and pain
  = IMPROVED PERFORMANCE

Question 26

What are the risks of caffeine?

Answer 26

Sleep - caffeine has a half-life of ~5 hours.
Hydration - small-moderate doses have minimal effects on urine losses or overall hydration.
- At mod-high doses (>6-9mg/kg) other side effects can occur: anxiety, jitters, insomnia, inability to focus, GI unrest.

Question 27

What is the AIS supplements resource?

Answer 27

Classifies supplements into 4 groups: A,B,C, and D.

Question 28

What are the risks of supplement use?

Answer 28

1 - contamination: poor quality control in manufacturing and storage
2 - absence or lower than declared levels of ‘actives’
3 - presence of undeclared doping agents
4 - harmful to health/performance

Question 29

What is absence or lower than declared levels of actives?

Answer 29

Often supplements may not contain the actual amount of ingredient stated on the label in the final product, and some do not contain any at all.

Question 30

What effect does CNS have on impaired aerobic performance in warm-hot conditions?

Answer 30

Brain metabolism, brain temp

Question 31

What effect does peripheral muscular factors have on impaired aerobic performance in warm-hot conditions?

Answer 31

Temp, metabolic, afferent feedback

Question 32

What effect does psychological have on impaired aerobic performance in warm-hot conditions?

Answer 32

Thermal comfort, perceived exertion

Question 33

What effect does respiration have on impaired aerobic performance in warm-hot conditions?

Answer 33

Breathing sensations

Question 34

What is the difference between capacity and performance?

Answer 34

Capacity = how long you can exercise at a fixed rate for
Performance = time trial

Question 35

What are the limitations of Nitrogen balance?

Answer 35

• No info of tissues (only whole body)
• Lack of sensitivity (only gross measures of intake and excretion)
• No balance on low intake may reflect accommodation (similar to low EA concept)
• Positive balance may not related to lean body mass