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SEM 2 Nutrition > Practice Quizzes > Flashcards

Practice Quizzes Flashcards

1
Q

Glucose regulation during moderate intensity exercise is maintained through primarily…

A

a decrease in insulin and an increase in epinephrine and norepinephine

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2
Q

What is the usual advice for CHO intake postexercise to optimise muscle glycogen resynthesis?

A

Immediately post exercise (0-4 hrs) consume 1.0-1.2 g of CHO / kg / hr

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3
Q

Oxidative metabolism predominates in the presence of…?

A

adequate oxygen

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4
Q

The primary role of CHO in the days prior to competitions is to replenish the liver glycogen stores completely (t/f)?

A

False

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5
Q

Which of the following may occur after ingesting CHO 45 minutes before exercise?

A

rebound hypoglycemia

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6
Q

ATP has a greater capacity to release energy (or contains more free energy) than creatine phosphate (PCr) (T/F)?

A

False

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7
Q

CHO have an energy content of around ….?

A

4.2 kcals/gram

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8
Q

The lower the insulin concentration observed during moderate intensity exercise is a result of what?

A

Increased catecholamines (epinephrine and norepinephrine) levels

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9
Q

When glucose enters the cell it is immediately phosphorylated by….?

A

hexokinase

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10
Q

Approx what % of adult body is water (by weight)?

A

60-70%

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11
Q

Whereabouts does glycolysis occur within the cell?

A

Cytosol

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12
Q

The rate of muscle glycogen resynthesis post exercise is highest….?

A

2 hours post exercise

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13
Q

Aerobic resynthesis of ATP occurs in the….

A

mitochondria in a process called oxidative phosphorylation

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14
Q

What is the metabolic rationale consuming CHO within 4 hours of completing a strenuous, endurance-based session?

A

GLUT-4 receptors remain at the cell membrane for approx 4 hours post exercise and allow for more glucose to be taken up and stored as muscle glycogen

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15
Q

Do vitamins provide energy?

A

No

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16
Q

In general, the higher the intensity of exercise, the greater the proportional contribution of…..

A

anaerobic energy production is

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17
Q

Post exercise ingestion of glucose-fructose (sucrose) results in….

A

Similar muscle glycogen synthesis and greater liver glycogen synthesis compared to isocaloric glucose ingestion

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18
Q

The energy released from the breakdown of high-energy phosphates, ATP and phosphocreatine, can sustain maximal exertion exercise for about…?

A

5-10 seconds

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19
Q

Muscle protein synthesis increases after resistance training (T/F)?

A

True

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20
Q

Ketone body production will increase if…?

A

CHO intake is restricted to less than 20g/day

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21
Q

Removal of the AA group from an AA to form ammonia is a process called?

A

Deamination

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22
Q

Following lipolysis, what happens to the glycerol freed from triglycerides?

A

Travels directly to the liver where it acts as a gluconeogenic substrate

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23
Q

Leucine is the essential AA known to rapidly stimulate muscle protein synthesis (T/F)?

A

True

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24
Q

The capacity of the aerobically trained muscle to use fatty acids as fuel results in…..?

A

reduction in lactate formation
sparing of muscle glycogen
sparing of blood glucose
(all of the above)

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25
Q

Muscle mass may be gained during resistance training only when protein intake exceeds 2.0g/day (T/F)?

A

False, can still see progress

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26
Q

Hormone sensitive lipase (HSL) activity is regulated by….?

A

epinephrine and insulin

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27
Q

What factors stimulate lipolysis?

A

AMP and leptin

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28
Q

Muscle protein synthesis will be maximised during conditions of…?

A

exercise + amino acids

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29
Q

Contemporary recommendations suggest strength athletes require >3.0 grams / kg / BW of protein to increase muscle protein synthesis (T/F)?

A

False (recommendations is 1.6-1.7g/kg/day)

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30
Q

What is a known risk of sodium bicarbonate loading?

A

GI disturbances

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31
Q

Examples of phytonutrients are carotenoids found in carrots, broccoli, leafy greens and yellow veges, spinach and polyphenols found in berries, fruits, and wine

A

True

32
Q

The dual-energy x-ray absorptiometry (DEXA) can be used to….?

A

estimate bone density as well as body composition (FM and FFM)

33
Q

What component contributes the most to total body mass (protein, fat, CHO, minerals)?

A

Protein

34
Q

Current densitometry calculations assume fat tissue to have density of…?

A

0.9 g/cubic cm

35
Q

What is the clinical standard for measuring bone density?

A

Dual-energy x-ray absorptiometry (DEXA)

36
Q

Both hydrostatic weighing and air displacement plethysmography (bodpod) use the principle of densitometry. Density =

A

mass / volume

37
Q

Is there strict regulation regarding testing, advertising and promotion of nutritional supplements?

A

No

38
Q

During blood buffering, H+ ions combine with bicarbonate to form water (T/F)?

A

FALSE

39
Q

Creatine supplementation enhances both performance of high intensity exercise and recovery bouts (T/F)?

A

TRUE

40
Q

Which of the following is NOT considered a macronutrient?

  • sulfur
  • Ca
  • magnesium
  • iron
A

iron

41
Q

What % of creatine in the body is stored within phosphocreatine (PCr)?

A

67%

42
Q

Which of the following it NOT a known factor in increasing the likelihood of vitamin D deficiency?

A

Excess sodium intake (dark skin DOES affect it)

43
Q

In general, the greatest difference between men and women in terms of % body fat most likely comes from…?

A

essential fat

44
Q

Which vitamin is the precursor of Coenzyme A, an essential compound in CHO and fat oxidation?

A

Vitamin B5 (pantothenic acid)

45
Q

Creatine is a non essential or essential AA?

A

non essential (can be synthesised)

46
Q

What minimum level of hydration % has been shown to impair performance?

A

1-2%

47
Q

Potential negative effects of rapid weight loss through fasting or crash dieting include:

A
  • glycogen depletion
  • substantial loss of body water
  • reduction in body proteins stores
48
Q

Which of the following is NOT an important factor in the conversion of Pyruvate to Acetyl CoA within the preparatory phase of aerobic glycolysis:

  • Thiamine
  • Lactate dehydrogenase
  • Coenzyme A
  • Pyruvate dehydrogenate complex
A
  • Lactate dehydrogenase

not important

49
Q

Ingredients on food labels are listed from most to least nutritious (T/F)?

A

FALSE

50
Q

Which hormone is responsible for monitoring fat storage?

A

leptin

51
Q

Which if the following is NOT a process involved in the secretion of renin?:

  • Direct release through granular cells within the nephron
  • indirect release through macula densa activation
  • increased SNS activation
  • upregulation of NaCl reabsorption within eccrine sweat glands
A

upregulation of NaCl reabsorption within eccrine sweat glands

52
Q

Hyponatreima is…?

A

low plasma sodium concentrations

53
Q

REE closely correlates with FFM (T/F)?

A

True

54
Q

What water compartment contains the most fluid?

A

intracellular

55
Q

Which hormone is responsible for sodium retention ?

A

aldosterone (NOT sodium retention hormone (SRH))

56
Q

Sweat rates during strenuous exercise in the heat can be up to….

A

2-3L/hr

57
Q

De novo lipogenesis refers to….

A

the biochemical process of synthesising glucose from non-CHO carbon substrates

58
Q

Thyroid hormone regulates the gene expression important proteins that influence resting metabolic rate?

A

Na+/K+ ATPases

59
Q

Substantial changes in skeletal muscle mass should be reflected in changes in resting metabolic rates (T/F)?

A

True

60
Q

The suppression of both appetite and post exercise energy intake depends on which of the following combinations?

A

Intensity of exercise >70% VO2max; duration of exercise longer than 60 mins

61
Q

RQ =

A

VCo2/VO2

62
Q

Female athletes suffering from bulemia nervosa regularly present with very low body weight (T/F)?

A

False

63
Q

Anti-diuretic hormone (ADH) acts on principal cells in the collecting duct of nephrons to initiate the synthesis of what proteins that increase water reabsorption?

A

Aquaporins

64
Q

The rate of muscle glycogen synthesis after endurance exercise is influenced by(3):

A
  • amount CHO consumed
  • timing CHO intake
  • type CHO eaten
65
Q

Ingestion of 90grams / hr of multiple transportable CHO during prolonged exercise can result in…

A
  • higher exogenous CHO oxidation rates

- better performance

66
Q

The lower the insulin concentration observed during moderate intensity exercise is a result of what?

A

increased catecholamines (epinephrine and norepinephrine)

67
Q

Glycemic index is…

A

an indicator of the blood glucose response to the ingestion of a particular food

68
Q

In general, the higher the intensity of exercise, the greater the proportional contribution of…

A

anaerobic energy production

69
Q

A smaller amount of the energy is available to the body from a food item high in fibre than from a food item with identical energy content but low in fibre (T/F)?

A

False

70
Q

Intramuscular triacylclycerol (IMTG) oxidation is greatest at approx. …. VO2 max

A

65%VO2 max

71
Q

Muscle protein synthesis is optimised at which intensity?

A

MPS does not depend on intensity

72
Q

Intramuscular triglycerides (IMTG) are preferentially used as an energy source over muscle glycogen during intense exercise (T/F)?

A

False

73
Q

Rates of lipolysis are different between trained and untrained individuals (T/F)?

A

False

74
Q

IMTG stores are higher in trained people than untrained counterparts (T/F)

A

True

75
Q

Chronic high fat diets improve endurance capacity but not time trial performance in humans (T/F)

A

True

SEM 2 Nutrition (11 decks)

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