Multiple Choice Flashcards
The structure of ATP is one that contains…
A nitrogenous purine base, pentose sugar, & three phosphates
The process of skeletal muscle differentiation is controlled by four highly related basic helix-loop proteins referred to as the myogenic regulatory factors (MRFs). These include…
Myo-D, myogenin, MRF-4, & myf5
The three primary energy systems used by the human body include…
Phosphagen, Aerobic, Lactic Acid
The three muscle skeletal fiber types found in humans include:
Type I, IIA, & IIX
The primary energy system used during a 60 meter dash is:
ATP-PCr
What system is predominately used in the 10k track race?
Aerobic
Short-duration, high-intensity exercise relies on……as well as stored…..to a lesser extent.
Fast glycolysis, phosphagens
As exercise intensity increases…
The % of glycogen that is oxidized increases
The increase in skeletal muscle fiber number seen with various models of overload may be due to:
Satellite cell activation & muscle fiber splitting
Which skeletal muscle fiber types would exhibit the greatest force production?
Type IIX
Which dietary component is likely the most important in athletes training for skeletal muscle hypertrophy?
total protein intake (grams per day)
Which has been shown to occur in individuals consuming a high protein diet for a 1-year period?
- elevated liver enzymes
- evidence of renal dysfunction
- chronic dehydration
- none of the above
none of the above
Which dietary protein will likely elevate muscle protein synthesis the most when consumed immediately post-workout?
whey
Which dietary protein contains the highest concentration of leucine?
whey
Which are harmful effects of a high protein diet (3g/kg/d)?
- dehydration
- problems with glomerular filtration
- adrenal fatigue
- none of the above
none of the above
What are some functional roles of protein?
Hormones, Enzymes, Growth & Maintenance
Which amino acids constitute approx. 33% of skeletal muscle?
The Branched-Chain Amino Acids
The consumption of a high protein diet (3g/kg/d) for two months may result in…
A gain in LBM & a loss of fat mass
Amino acids are the building blocks of protein, which of the following are considered essential?
- Taurine
- Glutamine
- Cysteine
- Lysine
Lysine
Monosaccharides are the smallest carbohydrate molecules & include…
Glucose, Fructose, Galactose
Sucrose is…. linked to…. and is derived from the sugar cane plant and is often referred to as “table sugar”
Glucose, fructose
….are composed of 3-10 monosaccharides and include stachyose, raffinose, and verbascose.
Oligosaccharides
….are building blocks of plant starch. Straight chains of starch are referred to as…, and branched chains of amylose are referred to as amylopectin.
Glucose, amylose
Glycogen, made up of branched chains of glucose, is produced and stored primarily in the….and……
Liver, skeletal muscle
There is a….relationship between exercise….and the rate of skeletal muscle glycogen breakdown.
Strong, intensity
During the first 30min of moderate to heavy aerobic exercise, most of the glucose output from the liver is derived from…and not gluconeogenesis.
food that you have recently consumed
Higher levels of pre-exercise glycogen results in a ….rate of breakdown during exercise.
Significantly slower
Moderate submaximal intensity training (such as 60% VO2max) leads to an increase in the glycogen content in skeletal muscle, primarily in….skeletal muscle fibers.
Type I
Glycogen loading is also known as…
carbohydrate loading, carb loading, muscle glycogen supercompensation
The triglyceride or triaclyglycerol molecule is composed of….
a glycerol backbone & three fatty acids
The primary fuel at rest is….
Triglycerides
The RER (respiratory exchange ratio) of an individual that is mainly oxidizing fat would be….
Close to 0.7
Eicosapentaenoic (EPA) & docosahexanoic acid (DHA) are examples of….
Omega-3
Trained aerobic athletes have a greater ability to oxidize fat due to…..
increased mitochondrial volume & density
Fatty acids….
are basically hydrocarbon chains of varying lengths, can be saturated or unsaturated, are an essential part of one’s diet.
What are the essential fatty acids that humans need in their diet since they do not make endogenously?
Linoleic acid & linolenic acid
In the resting fed state, RER will…
typically raise
Which exercise will preferentially oxidize fat as fuel during the event itself?
Hiking at an easy pace for 3hrs
Regarding maximal fat oxidation (MFO), what is true?
MFO is higher in women (when expressed as per unit FFM), MFO is higher in soccer players than American football players, MFO is higher in male athletes (when expressed in absolute terms)
Creatine supplementation plus resistance training increases…. and strength. Based on the magnitude inferences it appears that consuming creatine immediately post-workout is…to pre-workout vis a vis body composition & strength.
Fat-free mass, superior
Short-term data has shown that supplementation of creatine nitrate is….
well-tolerated and can significantly increase skeletal muscle creatine concentration
Creatine was first discovered through meat extraction in the 1830s by French scientist…
Michel Eugene Chevreul
The….,….., and……are the primary sites of endogenous creatine synthesis, utilizing the amino acids arginine, glycine, & methionine.
liver, kidney, & pancreas
The overwhelming majority (95%) of Cr is stored within….cells, while the remaining amounts (5%) are found within the brain, eye, kidneys, &…..
skeletal muscle, testes
In un-supplemented individuals, the body’s pool of creatine is approx…..grams. It is maintained through a combo of dietary intake & organ synthesis.
2
What food is likely to have the highest concentration of creatine?
herring
What are some possible ergogenic effects of creatine supplementation?
Increased LBM, increased strength, increased muscular performance
The combo of Cr & …. has been shown to promote elevations in skeletal muscle glycogen concentrations, better that carbohydrate loading alone.
carbohydrate
The typical maintenance dose of creatine is…
3-5 grams
Caffeine is effective for enhancing sports performance in trained athletes when consumed in low-to-moderate dosages (….) and overall does not result in further enhancement in performance when consumed in higher dosages (>/=9 mg/g).
3-6mg of caffeine per kg body weight
Elevated levels of caffeine can appear in the bloodstream within…minutes of consumption, and peak concentrations are evident….post ingestion.
10-15, 45-60 minutes
Research suggests that during exercise, caffeine may decrease the reliance on glycogen utilization & increase the ability to utilize…for energy.
free fatty acids
What might occur from caffeine supplementation?
an effect on the CNS, an effect on substrate utilization, an increase in the secretion of beta-endorphins
Caffeine has been shown to enhance several different modes of exercise performance including:
endurance, strength-power performance, high-intensity team sport activity
During exercise, the consumption of caffeine may induce
- Diuresis
- a negative effect on fluid balance
- an increase in sweat rate
- none of the above
none of the above
Research pertaining exclusively to women is limited; however, studies have shown a…..for conditioned strength-power female athletes and a moderate….in performance for recreationally active women.
benefit, increase
During periods of sleep deprivation, caffeine can act to…., which has been shown to be an effective aid for special operations military personnel, as well athletes during times of exhaustive exercise that requires sustained focus.
Enhance alertness.
Regarding carbohydrate feeding, what strategy would have the greatest performance benefit for a 10km running race?
Consuming a high-glycemic index carbohydrate immediately pre-and during the race
Glycogen stores are quite limited in skeletal muscle. Endogenous stores of glycogen may last approx…..during moderate to high intensity aerobic exercise.
1.5 to 3hrs
The preponderance of evidence suggests that the ingestion of….during endurance type exercise is a well-established strategy to sustain blood….levels, possible spare glycogen & thus promote greater levels of performance.
carbohydrate, glucose
Effective nutrient timing strategies involve use of…
protein, carbohydrate, caffeine
A single bout of resistance exercise results in the acute stimulation of MPS or muscle protein synthesis above baseline values. MPS may remain elevated for approximately as long as….post exercise.
24-48hrs
Another benefit of nutrient timing seen in US Marine recruits in the immediate post-workout phase includes….
few muscle/joint problems, less heat exhaustion, fewer medical visits
Caffeine can be used to elicit an ergogenic response. An effective timing strategy would be to consume….about…prior to an intense bout of exercise,
5mg/kg, 30-60minutes
What would likely provide the best strategy to promote recovery (i.e. glycogen repletion & enhancement of MPS) after doing 2 hours of aerobic exercise at 70% of HRmax?
16oz of chocolate milk immediately post exercise
What provides a potent MPS response when consumed immediately post-resistance training?
Milk, EAAs, Whey
What is an ineffective nutrient timing strategy to enhance exercise performance?
consuming 16oz water immediately post-exercise (ex. running in 30 degrees C temps for 100min)
What is the greatest contributor to TDEE?
RMR (resting metabolic rate)
…..(NEAT) is the energy expenditure of all physical activities other than volitional sporting-like exercise.
Non-exercise activity thermogenesis
The method of body composition that relies on air displacement plethysmography is….
Bod Pod
….is a method of body composition that uses measures of body weight, body volume, & residual lung volume.
Hydrodensitometry (underwater weighing or UWW)
Which body composition techniques uses low-dose radiation & can measure bone mineral content?
DEXA
When overweight individuals were put on an isoenergetic low-fat, high-carbohydrate diet vs high-fat, very low carbohydrate diet for 52 weeks, what was discovered?
The low carb. group promoted greater fat use during submaximal aerobic exercise, both groups had similar gains in aerobic capacity, both groups had similar gains in strength.
Increasing protein intake (& thus total energy intake) while keeping exercise energy expenditure the same will likely result in…
no change in fat mass & lean body mass
Which food has the greatest thermic effect (isocaloric servings)?
steak
A hot ginger beverage can have what effect in overweight men?
enhanced thermogenesis, decreased feelings of hunger
In studies that compare low-carbohydrate vs low-fat diets (protein the same)…
weight loss is similar
What is true regarding body composition estimation?
The BIA involves running an electrical current through the body, DEXA scans involve the exposure of the subject or patient to a low-dose radiation, the Bod Pod estimates body density via air displacement
Regular coffee consumption is associated with…
reduced mortality, reduced heart disease, reduced diabetes
Observational data suggest that heavy coffee consumption…
may decrease the risk of stroke
The primary active ingredient(s) in energy drinks are…
caffeine & sugar
Studies on green tea extract regarding performance enhancement have generally shown….
no effect
Limited evidence suggests that tart cherry juice….
may lessen muscle damage, may improve recovery, may lower post-exercise pain
Acute beetroot juice supplementation may…
attenuate muscle soreness
A single dose of beetroot juice….during submaximal exercise and…..time trial performance of trained cyclists in normobaric hypoxia.
lowers oxygen uptake, enhances
Which food has scientific data to support it as an ergogenic aid?
Chocolate milk
In comparison to an isocaloric carbohydrate drink, the consumption of fat-free milk immediately after and then one hour post-exercise in young women showed that…
Milk produced better gains in FFM
Chronic dark chocolate supplementation….
may enhance time trial performance, reduces the oxygen cost of moderate intensity exercise, is an effective ergogenic aid for short-duration moderate intensity exercise.
What is true about probiotics?
they are live microorganisms, may increase running time to fatigue in the heat, may impact mood
Chronic betaine supplementation may…
increase typeIIX muscle fiber size, increase capillary density, increase total volume of exercise performed
Glycerol-containing beverages create an osmotic gradient in the circulation favoring fluid…..,thereby facilitating…..and protecting against dehydration.
retention, hyperhydration
Phosphatidic acid ingestion (750mg/d), combined with a 4-day per week resistance training program for 2 months in young, resistance-trained individuals may cause the following:
strength improvement & lean tissue enhancement
There is evidence to suggest that supplementing with L-glutamine at a dose of 0.3g/kg once per day over 72hrs post-eccentric exercise….
lowers muscle soreness & promotes a faster recovery of peak torque
Consuming alpha glycerylphosphorylcholine (alpha-GPC) at a dose of….can enhance lower body force production after…..days of supplementation.
600mg/d, 6 days
Phosphatidylserine administration at a dose of…for 10 days may……
750mg/d, improve time to exhaustion
The ingestion of the…dipeptide at either the low or high dose significantly improved time to exhaustion during high-intensity exercise compared to a no-hydration trial
Alanine-glutamine
There is evidence that suggests arachidonic acid supplementation may…in trained men.
enhance lean body mass and upper body strength
Four weeks of beta-alanine supplementation…significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer.
4-6g daily
Beta-alanine is a…amino acid that is produced endogenously in the….
non-essential, liver
Carnosine is a naturally occurring dipeptide with numerous potential physiological functions and is formed by combining its constituent amino acids,…and beta-alanine, with the assistance of the enzyme carnosine synthetase.
L-histidine
In general, current studies suggest that beta-alanine supplementation can improve exercise capacity in tasks lasting….
1-4min
The most widely known side effect of beta-alanine supplementation is….
paraesthesia
Research has demonstrated ……of beta-alanine supplementation on TTE in exercise tests over 4 min in duration.
a modest benefit
The combination of HIIT & beta-alanine supplementation may…..
enhance HIIT performance, may further increase LBM, may improve endurance
The median effect of beta-alanine supplementation (2.85% improvement) occurs when the median total of…of beta-alanine is consumed
179 grams
While cross-sectional studies have shown….baseline carnosine contents in the gastrocnemius muscle of sprinters and resistance-trained athletes vs. their untrained counterparts, beta-alanine supplementation has been shown to increase muscle carnosine in….
higher, both trained & untrained populations
….the enzyme that catalyzes the breakdown of carnosine, is present in serum & various tissues in humans.
Carnosinase
Which muscle fiber type has the greatest muscle fiber diameter?
Fast twitch (type II)
Which muscle fiber type has the lowest mitochondrial density?
Fast twitch (type II)
Which muscle fiber type has the highest concentration of creatine phosphate?
Fast twitch (type II)
Which muscle fiber type has the highest concentration of triglyceride stores?
Slow twitch (type I)
Which muscle fiber type has the highest oxidative enzyme activity?
Slow twitch (type I)
Which muscle fiber type has fastest contraction speed?
Fast twitch (type II)
Which muscle fiber type has the lowest recruitment threshold?
Slow twitch (type I)
Which muscle fiber type has the largest neuron size?
Fast twitch (type II)
Which muscle fiber type has the highest myoglobin content?
Slow twitch (type I)
Which muscle fiber type has the lowest capillary density?
Fast twitch (type II)
