Midterm 2 Exam Review

Question 1

What is the main difference between fat-soluble and water-soluble vitamins?

Answer 1

Fat-soluble vitamins (A, D, E, K) are stored in adipose tissue and liver, allowing for fluctuating intake levels. In contrast, water-soluble vitamins (C and B complex) have no designated storage, requiring daily intake as excess amounts are excreted through urine​

Question 2

What risks are associated with excessive intake of fat-soluble vitamins?

Answer 2

Excessive intake, especially of vitamins A and D, can lead to toxicity, as these vitamins accumulate in the liver, potentially impairing its function

Question 3

Which vitamins need to be consumed daily due to lack of storage in the body?

Answer 3

Water-soluble vitamins, including vitamin C and B vitamins, require daily consumption as the body does not store them, and excess is excreted in urine

Question 4

Which vitamin is directly involved in red blood cell production?

Answer 4

Vitamin B12, along with folate, plays a crucial role in red blood cell production, and deficiencies can lead to anemia

Question 5

What are the primary functions of B vitamins?

Answer 5

B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and others, are essential cofactors in energy metabolism, helping enzymes release energy from carbohydrates, fats, proteins, and alcohol​

Question 6

Name the B vitamins and briefly state their main roles.

Answer 6

B1 (Thiamin): Energy metabolism, nerve function
B2 (Riboflavin): Cellular function, energy production
B3 (Niacin): DNA repair, metabolism
B6 (Pyridoxine): Amino acid metabolism, red blood cell production
B12 (Cobalamin): Red blood cell production, nerve health
Folate: DNA synthesis, cell division
Biotin and Pantothenic Acid: Energy production, fat metabolism

Question 7

How do vitamins A, C, and E function as antioxidants?

Answer 7

These vitamins neutralize free radicals to prevent cellular damage. Vitamin E is particularly potent in countering oxidative stress, while vitamin C is important in reducing oxidative stress in endurance athletes.

Question 8

Why might athletes be at higher risk for oxidative stress, and how can they manage it?

Answer 8

Intense exercise increases free radical production. Athletes can manage oxidative stress by consuming antioxidant-rich foods like fruits, vegetables, and nuts, rather than relying on high-dose supplements

Question 9

What is creatine in a nutshell, and what are the best sources of creatine?

Answer 9

Creatine is a compound derived from amino acids, primarily used as a metabolic fuel in high-intensity, short-duration exercises. The best sources are meat and fish, especially beef, pork, and seafood, containing around 0.5-1% creatine by weight​

Question 10

Can the body synthesize creatine, or must it come from the diet?

Answer 10

The body can synthesize creatine endogenously, primarily in the liver, kidneys, and pancreas. However, additional dietary intake from animal products can help maintain optimal creatine levels​

Question 11

How do creatine transporters work, and where are they located?

Answer 11

Creatine transporters (CreaT1) are Na+/Cl- dependent, facilitating creatine uptake in muscle, brain, and heart tissue. CreaT2 is found exclusively in the testes. These transporters use sodium and chloride ions in a 2:1 ratio

Question 12

How does creatine benefit muscles?

Answer 12

Creatine helps muscles perform better in high-intensity, short-duration activities by increasing phosphocreatine (PCr) availability. This supports ATP production, which fuels muscle contractions and may enhance power and strength

Question 13

What is the mechanism of creatine in muscle cells?

Answer 13

Creatine is phosphorylated to phosphocreatine (PCr) in muscle cells, allowing it to donate a phosphate group to ADP to rapidly regenerate ATP, providing energy during intense physical activity

Question 14

What are the recommended creatine intake levels for average people and athletes?

Answer 14

For general use, 3-5 grams daily is recommended. Athletes may start with a loading phase of 20 grams daily (split into 5g doses) for a week, followed by a maintenance dose of 3-5 grams daily​

Question 15

What specific benefits does creatine provide to athletes?

Answer 15

Creatine enhances performance in maximal effort and high-intensity exercises, improving power, strength, and endurance. It also supports faster recovery, increases fluid in muscle cells (promoting protein synthesis), and boosts muscle mass with long-term use​

Question 16

Why do we need electrolytes and water?

Answer 16

Water is essential for maintaining homeostasis, aiding in temperature regulation, and transporting nutrients. Electrolytes (sodium, potassium, chloride) are crucial for fluid balance, nerve transmission, and muscle function, especially during intense exercise​

Question 17

What are Intracellular Fluid (ICF) and Extracellular Fluid (ECF), and which is more abundant?

Answer 17

ICF is the fluid within cells, comprising about two-thirds of total body water, while ECF includes fluids outside cells, such as blood and interstitial fluid. ICF is more abundant than ECF​

Question 18

What is the recommended fluid intake for athletes?

Answer 18

The American College of Sports Medicine recommends 5-7 ml of fluid per kg of body weight four hours before exercise, with additional intake if needed. Athletes should also drink 6-12 oz (180-360 ml) every 15-20 minutes during prolonged exercise and rehydrate fully afterward​

Question 19

What are the differences between hydrated and dehydrated states?

Answer 19

A hydrated state means the body has sufficient water for optimal function, while dehydration is a loss of 2% or more of body weight in water, leading to impaired performance and increased risk of heat illness​

Question 20

Define hyponatremia.

Answer 20

Hyponatremia is a condition of low blood sodium levels, often caused by excessive water intake and sodium loss through sweat. Symptoms include dizziness, confusion, and, in severe cases, coma​

Question 21

How do we know the amount of caffeine to take?

Answer 21

Recommended caffeine dosages for athletic performance are 3-6 mg/kg body weight, consumed around 60 minutes before exercise. Doses above 6 mg/kg may lead to side effects like anxiety and headaches, potentially impairing performance​

Question 22

When does caffeine reach its maximum concentration after ingestion?

Answer 22

Caffeine typically reaches peak blood concentration within 45-60 minutes after ingestion​

Question 23

What is the primary mechanism of caffeine?

Answer 23

Caffeine acts as a competitive antagonist of adenosine receptors, which increases alertness. It also influences calcium release in muscle cells and inhibits phosphodiesterase, enhancing cellular activity​

Question 24

How does caffeine affect carbohydrate metabolism?

Answer 24

Caffeine stimulates catecholamine release, especially epinephrine, which promotes glycogenolysis in muscles, leading to greater energy availability during exercise​

Question 25

What effects does caffeine have on heart rate and blood pressure?

Answer 25

Caffeine increases heart rate and both systolic and diastolic blood pressure, especially with acute use. Chronic use, however, tends to have minimal effect on these metrics​

Question 26

What are the acute and chronic effects of caffeine?

Answer 26

Acutely, caffeine enhances alertness, endurance, and performance, but may also increase heart rate and blood pressure. Chronic effects include tolerance to some cardiovascular responses, though performance benefits may still persist​

Question 27

Who are caffeine responders and nonresponders?

Answer 27

Responders experience noticeable effects from caffeine due to genetic and physiological differences, such as adenosine receptor variations. Factors like gender, body composition, and habitual caffeine intake can also affect response

Question 28

What are some side effects of caffeine?

Answer 28

Side effects of caffeine can include anxiety, restlessness, headaches, and potential sleep disturbances. High doses may exacerbate these effects​

Question 29

What are the optimal times for caffeine intake?

Answer 29

Caffeine should be consumed around 60 minutes before exercise for peak performance effects. For endurance events or situations requiring prolonged alertness, periodic smaller doses may be beneficial​.

Question 30

What are probiotics, and what do they do?

Answer 30

Probiotics are “friendly” bacteria that confer health benefits, such as reducing the severity and duration of upper respiratory tract infections (URTI) and gastrointestinal issues in athletes during intense training

Question 31

What is HMB, and is it naturally occurring?

Answer 31

HMB (Beta-hydroxy-beta-methylbutyrate) is a naturally occurring metabolite of leucine that helps increase muscle mass and strength by stabilizing cell membranes and reducing muscle breakdown​

Question 32

What is the function of betaine?

Answer 32

Betaine is a derivative of glycine that may enhance power production, bench press force, and sprint performance, though further research is needed for endurance and strength benefits​

Question 33

Which supplement has FDA approval?

Answer 33

Phosphatidylserine (PS) is the only supplement with an FDA-approved qualified health claim for improving brain functions

Question 34

What is carnosine?

Answer 34

Carnosine is a dipeptide found in muscle that acts as a pH buffer, supporting endurance by reducing muscle acidity during high-intensity exercise

Question 35

Which supplements belong to the first class?

Answer 35

First-class supplements, shown effective in research, include Beta-Alanine, HMB, Glycerol, Baker’s Yeast Beta-Glucan, Phosphatidylserine, L-Theanine, Nitrates, and Choline​

Question 36

How do we get choline as a supplement, and what is the recommended frequency?

Answer 36

Choline can be supplemented as phosphatidylcholine or inorganic choline salts to prevent exercise-induced drops in blood choline. Supplementation is typically on an as-needed basis during intense, long-duration exercise to maintain performance

Question 37

Which ingredient shows no ergogenic benefits?

Answer 37

Quercetin has shown little evidence of ergogenic benefits in terms of endurance or VO2 max improvements

Question 38

Which ingredients help reduce URTI symptoms?

Answer 38

Probiotics and Baker’s Yeast Beta-Glucan have been shown to reduce the duration and severity of upper respiratory tract infections (URTI) in athletes​

Question 39

What effect does glycerol have on athletes, and how does it help?

Answer 39

Glycerol induces hyperhydration, improving exercise performance, increasing time to exhaustion, and helping to regulate core temperature and sweat rate in warm conditions​

Question 40

Which ingredient is not a powerful antioxidant?

Answer 40

L-Glutamine is not considered a powerful antioxidant, unlike compounds like astaxanthin and coenzyme Q10

Question 41

How do minerals differ from vitamins in terms of absorption and excretion?

Answer 41

Minerals are inorganic, less concentrated in foods, and generally not well absorbed compared to vitamins. Once absorbed, minerals are not easily excreted, while many vitamins (especially water-soluble ones) are readily excreted

Question 42

What is the difference between osteoblasts and osteoclasts, and which one remodels bones?

Answer 42

Osteoblasts are cells that build bone, while osteoclasts dissolve bone. Both are involved in bone remodeling, with osteoclasts breaking down bone tissue and osteoblasts building new tissue​

Question 43

Why should females be concerned about bone density?

Answer 43

Females face a higher risk of bone density loss, especially after menopause when estrogen levels drop, accelerating calcium loss from bones. Maintaining calcium and vitamin D intake is crucial to support bone health

Question 44

Which mineral is crucial for bone health?

Answer 44

Calcium is essential for bone health, providing structural strength and helping maintain a stable blood calcium level for nerve and muscle function​

Question 45

What other factors influence bone health?

Answer 45

Bone health is supported by calcium, vitamin D, weight-bearing exercises, and maintaining a balanced hormone profile, especially estrogen in females​

Question 46

Which minerals are more concentrated in the Intracellular Fluid (ICF) and Extracellular Fluid (ECF)?

Answer 46

Potassium is more concentrated in the ICF, while sodium is more concentrated in the ECF​

Question 47

What causes iron deficiency and anemia?

Answer 47

Iron deficiency anemia is often caused by low dietary iron intake or chronic blood loss, impairing hemoglobin production and reducing oxygen delivery to tissues​

Question 48

What are the differences and benefits of getting iron from plants vs. animals?

Answer 48

Animal-based iron (heme iron) is more readily absorbed than plant-based iron (nonheme iron). Heme iron from sources like meat and fish is generally preferred for better bioavailability​