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CISSN Study Prep > Short Answer Questions > Flashcards

Short Answer Questions Flashcards

1
Q

Describe 3 characteristics that are different between Type I, IIA, & IIX muscle fibers.

A

Mitochondrial volume/density is highest in type I, then type II, & then IIX. Capillary density is highest in type I, then type IIA, & lastly IIX. Contractile speed is fastest in type IIX, then type IIA, then type I.

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2
Q

Name 3 Track & Field sports in which ATP-PCr energy system is predominant.

A

High jump, shot put, javelin

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3
Q

Name 3 sports in which the Lactic Acid energy system predominates.

A

400m dash, wrestling, MMA

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4
Q

Name 3 sports in which the Aerobic system predominates.

A

Running any distance over 1500m

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5
Q

Describe the role of satellite cells in skeletal muscle.

A

Repair damaged skeletal muscle, promotion of hypertrophy & hyperplasia

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6
Q

According to the work of Macnaughton et al., describe the response of muscle protein synthesis following a 40 vs 20 gram bolus of ingested whey protein.

A

40g whey promotes greater muscle protein synthesis following whole body resistance training in young trained men than 20g of whey

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7
Q

According to the work of Antonion et al., what changes are seen with a high protein diet combined with a periodized resistance training program?

A

Increase in LBM, decrease in fat mass. Lower protein group saw no changes in fat mass.

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8
Q

What is the difference between protein spread theory & protein change theory?

A

Protein spread theory: there must be sufficient change in protein intake (g/kg/d) between groups to see a difference in LBM &/or strength. Protein change theory: there must be a sufficient change from baseline in protein intake to see changes in LBM &/or strength.

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9
Q

According to Moore et. al., what are the differences in myofibrillar protein synthesis in older vs younger individuals after consuming protein.

A

Older individuals are less sensitive to protein intake vis a vis MPS than younger

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10
Q

What amino acid is most important to determining protein quality?

A

Leucine

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11
Q

List the essential amino acids

A

PVT TIM HALL: Phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, histidine, arginine (conditionally essential), lysine, & leucine

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12
Q

Describe the classic method of carbohydrate loading

A

Deplete skeletal muscle glycogen over a 3 day period via carbohydrate restriction & exhaustive exercise. Then perform 3 days of exhaustive exercise with a high carbohydrate diet

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13
Q

Describe the acute effects of carbohydrate supplementation on intermittent sports performance.

A

Intake pre & during a game/race will improve performance generally

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14
Q

Give a brief summary of the effects of oral carbohydrate rinsing & its effects on performance.

A

Carb. mouth rinses may improve performance by 2-3% during exercise lasting one hour in duration, when compared to a placebo.

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15
Q

Summarize briefly the amount of carbohydrate needed to enhance endurance exercise capacity.

A

Classic advice says to consume 30-60g/hr. Newer work shows that oxidation rates can reach higher values when multiple transportable carbohydrates are consumed (up to 105g/hr0, (ex. glucose:fructose)

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16
Q

Describe a myth about carbohydrate feeding pre-exercise,

A

That you shouldn’t consume carbohydrate in the hour pre-exercise due to rebound hypoglycemia. Symptoms of hypoglycemia may occur, but they do not seem to affect performance.

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17
Q

According to the work of Randell et al., describe the range of maximal fat oxidation in athletes, any sex differences, & differences in sports.

A

Mean MFO=.59 g/min, MFO is higher in females when expressed per unit FFM (11 vs 10 mg/kg/min). Soccer players were highest in this group (10.8 mg/kg/min), American football players were lowest (9.2 mg/kg/min).

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18
Q

Explain the differences in fat oxidation between rowing & cycling across a range of exercise intensities.

A

Higher in rowing across a range of intensities matched for energy expenditure. Possible due to larger muscles being recruited in rowing.

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19
Q

Explain briefly the effects of omega-3 fatty acid supplementation for 12 weeks on a group of healthy older females.

A

Resulted in lower triglycerides, increased energy expenditure during exercise, & increased LBM.

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20
Q

What does the scientific literature indicate regarding the effects of CLA supplementation on measures of body composition?

A

Inconsistent with regards to weight loss, possible adverse effects on glucose metabolism & lipid profile

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21
Q

Describe the body composition alterations that occur in a fed vs fasted state after aerobic exercise training.,

A

There is no difference

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22
Q

Describe the typical loading protocol for creatine.

A

20g/d for 1 week (in divided doses)

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23
Q

Which amino acids make up creatine?

A

methionine, arginine, & glycine

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24
Q

How does creatine supplementation affect meat eaters vs vegetarians vis a vis brain function.

A

Creatine has a more profound affect on vegetarians with regards to memory

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25
Q

Describe the effect of creatine supplementation on post exercise skeletal muscle glycogen storage.

A

Can augment skeletal muscle glycogen storage when combined with carbohydrate

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26
Q

List 7 track & field events that would benefit from creatine supplementation.

A

discus, shot put, javelin, pole vault, high jump, long jump, hammer

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27
Q

Describe the effects of creatine monohydrate vs creatine ethyl ester.

A

Creatine ethyl ester is not as effective at increasing serum & muscle creatine levels, or in improving body composition, muscle mass, strength, nor power

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28
Q

Describe the effects of creatine monohydrate on myosin heavy chain expression.

A

Increases type 1, type 11A, & type IIX myosin heavy chain mRNA expression, & MHC protein

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29
Q

Is there a benefit for creatine supplementation vis a vis muscle disorders?

A

Yes- on muscular dystrophy & idiopathic inflammatory myopathies

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30
Q

Is there a timing effect (pre vs post exercise) regarding creatine supplementation in healthy older adults?

A

Similar in older adults with regards to muscle mass changes.

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31
Q

What is the genotype that will most likely benefit the most from caffeine supplementation?

A

Those that are homozygous for the A allele of the polymorphism CYP1A2 gene respond best.

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32
Q

Describe the dose response of an energy drink containing caffeine on muscle performance.

A

1mg/kg had no effect, while 3mg/kg improved half-squat & bench press maximal power.

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33
Q

Describe the effects of combining caffeine with p-synephrine on resistance exercise performance.

A

Supplementation of 100 mg of p-synephrine alone & with 100mg of caffeine significantly augmented resistance exercise performance.

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34
Q

List 5 sports in which caffeine may exert an ergogenic effect.

A

Distance running, rowing, rugby, powerlifting, soccer

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35
Q

Describe briefly the difference in caffeine-habituated vs. caffeine-naïve individuals with regards to the ergogenic effect of the drug.

A

Caffeine-habituated will respond better.

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36
Q

List some of the possible mechanisms by which caffeine exerts an ergogenic effect.

A

Increased CNS alertness, enhanced lipolysis, increased pain threshold, enhanced thermic effect

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37
Q

What is the recommended dosage of caffeine needed to exert an ergogenic effect?

A

3-6mg/kg

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38
Q

What are some possible side effects from too much caffeine?

A

headaches, dizziness, restlessness, anxiety, insomina

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39
Q

Discuss the differences between coffee & caffeine in terms of their ergogenic effect.

A

They can both enhance performance, caffeine in supplemental form having a higher intensity.

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40
Q

Provide a brief list of sports/activities in which consuming protein + carbohydrate during the peri-workout window may be beneficial.

A

2-a day workouts, 90min+ endurance exercise, high intensity resistance training, competition lasting several days

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41
Q

Describe which nutrient timing strategy was superior (Pulse, Intermediate, or Bolus) in the paper by Areta elt al.

A

Four feedings of 20g of whey protein every 3 hours (intermediate) was better than Pulse feeding (8 feedings of 10g of whey every 1.5hrs) & Bolus feeding (2 feedings of 40g every 6 hrs), in terms of MPS stimulation

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42
Q

In the paper by Kanda et al., describe the differences between casein, whey, & soy vis a vis MPS & the initial peak in plasma amino acids.

A

Whey was fastest, followed by milk proteins, & lastly casein. Milk proteins are more effective than soy vis a vis protein synthesis.

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43
Q

List some of the benefits of post workout supplementation found in US Marine Recruits.

A

Compared to the placebo & control groups, the protein-supplemented group saw an average of 33% fewer total medical visits, 28% fewer visits due to bacterial/viral infections, 37% fewer visits due to muscle/joint problems, & 83% fewer visits due to heat exhaustion.

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44
Q

Discuss briefly if consuming a high or low protein diet for 2 months modifies the thermic response to a standard meal.

A

There is no metabolic adaptation to consuming a high protein diet.

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45
Q

Discuss briefly how meal timing/pattern impacts TEF.

A

There is a reduced TEF with an irregular (vs regular)

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46
Q

Describe briefly what happens regarding an isocaloric low-carbohydrate ketogenic diet vs a high carbohydrate diet on changes in body composition.

A

An isocaloric ketogenic diet did not confer a increased reduction in body fat.

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47
Q

What are the differences in dietary protein requirements between young & old individuals?

A

Older individuals are less sensitive to low protein intakes & require more relative protein intake in a single meal to maximally stimulate postprandial rates of MPS.

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48
Q

Describe the effects of breakfasts higher in protein on appetite, energy expenditure, & fat oxidation.

A

Increases postprandial energy expenditure, & fat oxidation, reduces hunger, & increases satiety when compared to a carbohydrate-based breakfast

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49
Q

Regarding the most often used measures of body composition in sports science labs (underwater weighing, DEXA, Bod Pod), which are two-vs-three compartment models?

A

2-compartment (fat & lean body mass): underwater weighing & Bod Pod
3-compartment (fat, bone, bone-free lean tissue mass): DEXA

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50
Q

Describe the basic theory behind beet root juice.

A

May increase nitric oxide availability, which may improve performance by lowering the oxygen cost of exercise.

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51
Q

Describe the role of whole grain intake regarding mortality, CVD, CHD, stroke, & diabetes based on observational study.

A

Observational study suggests an inverse relationship between whole grain consumption & risk of mortality from CVD, CHD.

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52
Q

Describe the role of fish oil + aerobic exercise on CVD risk factors & body composition.

A

Reduction in body fat levels & CVD risk

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53
Q

Describe briefly the effect of coffee consumption on overall & cause-specific mortality.

A

Lowers the risk of heart disease, diabetes, chronic respiratory diseases..

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54
Q

Describe briefly the effects of beer drinking vis a vis hydration.

A

After exercise & dehydration, a moderate beer intake has no deleterious effect on markers of hydration in active individuals

55
Q

List a potential ergogenic effect of these supplements:

  • Probiotics
  • Betaine
  • Glycerol
  • Phosphatidic acid
  • Glutamine
  • HMB
  • L-alanyl-L-glutamine
  • Alpha-GPC
  • Arachidonic acid
A
  • Probiotics: may reduce muscle damage & improve recovery. May also benefit the immune system, mood, mental health, & body composition.
  • Betaine: limited evidence to show that it may improve muscle endurance, power & force, may reduce subjective factors of fatigue.
  • Glycerol: may aid in hydration
  • Phosphatidic acid: may benefit strength & LBM gains
  • Glutamine: lower risk of URTI following intense exercise, potentially reduce muscle soreness post eccentric exercise.
  • HMB: anti-catabolic effect, may enhance LBM gains, lessens muscle loss during an energy deficit
  • L-alanyl-L-glutamine: may improve time to exhaustion during mild hydration stress
  • Alpha-GPC: may improve lower body force production
  • Arachidonic acid: may improve LBM & strength
56
Q

Describe the basic mechanism (s) in which beta-alanine supplementation can provide an ergogenic effect.

A

Aids in the performance vis a vis an intramuscular buffer by forming carnosine with L-histidine.

57
Q

How long does it take to observe a performance-enhancing effect of beta-alanine supplementation?

A

2-4 weeks, dose dependent

58
Q

What is carnosine?

A

Carnosine is a dipeptide in skeletal muscle that acts as an intramuscular buffer

59
Q

Approximately what is the total dose needed to observe an ergogenic effect?

A

179 grams

60
Q

Describe the effects of combining beta-alanine & sodium bicarbonate on a 2k rowing performance?

A

May further enhance rowing performance

61
Q

Describe how beta-alanine supplementation helps (or not) varying distances in cycling.

A

Helps in a 4km time trial in highly trained cyclists, but not in a 1 or 10km time trial.

62
Q

Is there an ergogenic effect of beta-alanine supplementation in combat soliders?

A

May enhance target engagement speed & marksmanship

63
Q

Explain how carnosine is synthesized within the body?

A

It is synthesized in skeletal muscle from the amino acids beta-alanine & histidine via carnosine synthetase. Found in skeletal muscle, cardiac muscle, brain, kidney, stomach

64
Q

What is a waxy maize starch & what effect does it have on blood glucose?

A

A slow digesting starch that provides sustained glucose availability in young insulin-sensitive adults. A highly branched starch called amylopectin. Water soluble & absorbed by the gut more quickly than dextrose or maltodextrin. Is absorbed with less insulin (allowing ketogenic affects to remain), increase both glycogen & FFA substrate utilization

65
Q

Which vitamin shows evidence of positively affecting muscle function?

A

Vitamin D

66
Q

What is needed for gluconeogensis in humans? Give examples of gluconeogenic precursors.

A

Enzymes: pyruvate carboxylase, PEP carboxykinase, fructose 1,6-bisphosphatase, & glucose 6-phosphatase. Precursors include glycerol, lactate, pyruvate, & glucogenic amino acids

67
Q

What effect does long term coffee consumption have on Type II diabetes?

A

associated with a significantly lower risk of Type II diabetes

68
Q

What effect does supplementing with WPI have on muscle damage?

A

WPI attenuated the impairment in isometric & isokinetic muscle forces during recovery from exercise-induced muscle injury, improves strength recovery rates (increase in rate of repair processes &/or a reduction in the extent of damage

69
Q

When glycogen stores are depleted, what macronutrient becomes the predominant fuel source during distance running?

A

fat (oxidation)

70
Q

What are the effects of pre-exercise dehydration on thermoregulation & performance?

A

decreased thermoregulation & performance

71
Q

What are the effects of L-alanyl-LGlutamine supplementation on time to exhaustion & dehydration stress?

A

AG provided a significant ergogenic benefit by increasing time to exhaustion during a mild hydration stress, likely mediated by enhanced fluid & electrolyte uptake

72
Q

What effects can a low carbohydrate diet have on prolonged physical activity?

A

Decreased glycogen synthesis, decreased performance, overtraining

73
Q

Approximately how many days of heat exposure does it take to fully acclimate to exercising in the heat?

A

complete acclimation takes up to 14 days

74
Q

What is HICA & what are the effects of its supplementation for a 4 week period?

A

HICA is an end product of leucine metabolism in human tissues (like muscle & connective tissue), can be considered an anti-catabolic substance. A 4week HICA supplementation of 1.5 g/day leads to a small increase in muscle mass during an intensive training period in soccer athletes.

75
Q

What is a BOD-POD? DEXA?

A

BOD-POD: body composition recording device that uses Air Displacement Plethysmography. DEXA: dual energy x-ray absorptiometer used to measure bone mineral density (BMD) to measure bone loss

76
Q

Compare fat & carbohydrate oxidation during exercise. Under what conditions does one fuel predominate over the other?

A

Fat oxidation primarily occurs at low long duration exercise, carbohydrates are oxidized preferentially during higher intensity exercise

77
Q

what effect does betaine supplementation have on exercise performance?

A

Betaine supplementation may positively affect exercise performance through favorable lactate & preferential fatty acid substrate metabolism. it has been shown to increase power, force, & maintenance

78
Q

chronic heavy resistance training causes what adaptations in skeletal muscle?

A

Increase in muscle strength & size (hypertrophy), greater increase in type II muscle fibers, shift in fiber type IIX to IIa

79
Q

regular aerobic training causes what adaptations in skeletal muscle?

A

increased oxidative capacity, increased number & size of mitochondria, increase in enzymes of metabolic pathways involved in oxidative metabolism, succinate dehydrogenase, malate dehydrogenase, krebs cycle tricarboxylic acid cycle), induces a shift toward lipid metabolism transition from IIX to IIa

80
Q

what has the greatest effect on the sedentary person’s daily energy expenditure?

A

RMR (resting metabolic rate)

81
Q

What activities/sports use ATP-PCr energy system as the main energy system?

A

Short high-intensity sports like high-jump, sprinting, power lifting, long-jump

82
Q

What does of creatine, after creatine loading, will maintain elevated levels for 28 days?

A

typical creatine supplementation protocol of either a loading phase of 20-25CM/d or .3g CM/kg/d split into 4-5 daily intakes of 5g each is the recommendation to quickly saturate creatine stores in skeletal muscle. However, a more moderate approach of several smaller doses (20x of 1g every 30min) could be a better approach. The loading phase must be followed by a maintenance phase of 3-5g CM/d or .03 CM/kg/d

83
Q

What role doe vitamins play in metabolism?

A

they are the building blocks & precursors to cell parts & enzymes involved in substrate utilization

84
Q

Where does most of the energy for ATP phosphorylation come from?

A

from the energy in the chemical bonds of the food we ingest

85
Q

What is the glucose-alanine cycle?

A

During exercise, pyruvate is formed from the breakdown of glycogen & glucose. Within the muscle BCAAs donate their amino group to pyruvate to form alanine. Alanine is transported to the liver where it is used to regenerate glucose. Glucose can then be transported back to skeletal muscle to be used for energy. Thus, BCAAs (esp leucine) help reform glucose during fasting & prolonged exercise

86
Q

What is the Cori-cycle?

A

the metabolic pathway in which lactate produced by anaerobic glycolysis in the muscles moves to the liver & is converted to pyruvate &b then to glucose via gluconeogenesis, which then returns to the muscles & is converted back to lactate

87
Q

Why is fat considered the ideal cellular fuel?

A

it produces a far superior amount of energy when oxidized vs carbs or protein

88
Q

What are the essential amino acids? What are the conditionally essential amino acids?

A

Essential acids cannot be synthesized by the body & therefore must be consumed in out diet.
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine* (*BCAAS)

Conditionally essential: arginine, cysteine, glutamine, glycine, proline.

89
Q

What is the process of glycogen synthesis called?

A

Glycogenesis

90
Q

What is the main function of a carbohydrate?

A

energy source

91
Q

What is the primary fuel source for high-jump? 1500m run? Marathon?

A
  • ATP/creatine phosphate, CHO
  • Glycogen, some fat oxidation
  • Fat oxidation
92
Q

Kcal values of 1g CHO, lipid, protein

A

CHO: 4kcal/g
Lipid: 9kcal/g
Protein: 4kcal/g

93
Q

What are the effects of creatine supplementation?

A

Increasing high-intensity exercise capacity & lean body mass during training. Possibly helpful for injury prevention & managing medical conditions.

94
Q

What is sweat & where does it come from?

A

The production of fluid consisting primarily of water & dissolved solids (mainly chlorides), that is excreted by the sweat glands in the skin of mammals. Sweat contains the chemicals & small amounts of urea.

95
Q

Which activities/sports use aerobic energy as the main energy system?

A

Long duration, low relative intensity events. Ex. cycling, long distance running, long distance rowing

96
Q

What is protein & what is it used for in the body?

A

One of three macronutrients, an amino acid, & fuel source. Vital to health, component of DNA, RNA, insulin, hemoglobin, epinephrine, & serotonin. Important for enzymes, A/B balance, transportation, antibodies

97
Q

What are skeletal muscle satellite cells? What are their functions?

A

Quiescent, myogenic stem cells located outside the myofiber sacrolemma but within its basement membrane, greater in oxidative muscles. They repair myofiber damage & regenerate necrotic myofibers. Fiber damage induces satellite cell activation by various mitogens, also active during fiber-type transformation

98
Q

Describe the effects of aerobic exercise on resting & exercise HR, Q, & SV. What are the effects on cardiac muscle?

A 
Resting HR: decreases
Exercise HR: no change
Q=HRxSV
SV: increased
Effects on cardiac muscle: increased
99
Q

Describe the difference between glycemic load & glycemic index?

A

Glycemic load: product of the glycemic index & CHO content in a serving, representative of both quality & quantity of CHO.

Glycemic index: ranking system used to compare the acute glycemic impact of foods. 2-hr glucose response curve is compared with 50g of CHO reference food.

100
Q

Which amino acid is considered to be the most naturally abundant in plasma & skeletal muscle?

A

Glutamine. In states of injury & illness, glutamine becomes conditionally essential. Glutamine has been shown to be helpful in treatment of injuries, traumas, burns, & treatment related side-effects of cancer, as well as in wound healing. AG provides a significant ergogenic benefit by increasing time to exhaustion during a mild hydration stress (likely mediated by an enhanced fluid & electrolyte uptake

101
Q

Which nutrients improve or support immune system function?

A

Glutamine (enhanced protein & glycogen synthesis, below normal levels can contribute to immune supression in overtrained athletes), Protein, Vit. C (antioxidant, assists in iron absorption, increased vit C supplementation is associated with neutrophils & lymphocytes & immune status), Zinc

102
Q

What is the thermic effect of fat? protein? carbohydrate?

A

fat: 2-3%
protein: 25-30%
carbohydrate: 6-8%

103
Q

What is the relationship between anabolic steroid use to plasma lipids?

A

decrease in HDL lipoproteins at high levels of dosage

104
Q

What is lactic acid (lactate) & what effect does it have on energy metabolism & exercise performance?

A

It is the product of anaerobic glycolysis, decreases pH, energy metabolism, & exercise performance

105
Q

The process of splitting triglycerides is know as…?

A

lipolysis

106
Q

What organ(s) are involved in nitrogen elimination?

A

Liver: the liver is the main metabolic organ utilizing amino acids for tissue protein synthesis, heme formation, pyrimidine & purine synthesis (nucleotide precursors), ketone body & carbohydrate formation, de novo synthesis of non-essential amino acids, & finally excrete surplus nitrogen via the urea cycle. The liver is the gatekeeper of the nitrogen balance in animals, its intake & excretion.

Kidneys: nitrogen can also be excreted as ammonium. This process is controlled by the kidney & used to control blood plasma pH. The blood plasma pH is also determined by organic acids (amino acids), carbonic acid (CO2 levels). Ammonium metabolism in kidney functions to depose H+ into urine. In a first reaction, kidney enzymes deaminate glutamine in two steps to ketoglutarate. The first side chain deamination is catalyzed as simple hydrolysis & is not reversible.

107
Q

What are the functions of Vit.C, E, & beta-carotene?

A

Vit c: collagen synthesis, precursor to carnitine (transport molecule for fatty acids to mitochondria), antioxidant & recycles Vit E back to its reduced state

Vit.E: antioxidant, most abundant in body is alpha-tocopherol, scavenger of peroxyl radicals & inhibits lipd peroxidation in cell membranes (oxidative damage)

Beta Carotene: precursor to vit A, antioxidants that neutralize free radicals such as singlet oxygen & peroxyl radicals

108
Q

What acts as an antioxidant within the respiratory chain?

A

glutathione

109
Q

What are the effects of vegetarian type diets? What nutrients are difficult to get in a vegetarian diet?

A

Lack of protein, low caloric intake, incomplete amino acids. Hampers health & performance if not executed correctly

110
Q

Which common food has been shown to be an effective aid to post-exercise muscle recovery?

A

chocolate milk/lowfat milk

111
Q

What’s the difference between “nutrition facts” & “dietary facts”?

A

dietary supplements must be labeled as such & must not be represented for use as a conventional food or as the sole item of a meal/diet. One way to distinguish dietary supplements from conventional foods is by looking at the nutritional information on the label of the product. Conventional foods must have a “Nutrition Facts” panel on their labels, but dietary supplements must have a “supplemental facts” panel.

Dietary ingredients include things like vitamins, minerals, herbs, amino acids, enzymes..etc

112
Q

List the trace minerals.

A

Iron: component of proteins & enzymes, HEME, cytochrome in ETC, NT synthesis & protein synthesis

Zinc: Cellular metabolism including catalytic, structural, & regulatory roles, enzyme, cell membrane & protein component in copper-zinc SOD (antioxidant)

Manganese: primarily works as a coenzyme that facilitates various metabolic processes in the body. The benefits of manganese in the body vary. It is involved in bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat & carbohydrate metabolism

Copper: copper is required in the form of hemoglobin, red blood cells, & bones. It also helps with the formation of elastin & collagen- making it necessary for wound healing.

Fluoride: small amounts help reduce tooth decay

Molybdenum: several functions include the prevention of dental caries, iron metabolism, uric acid excretion, & maintenance of normal sexual function in men. Essential for utilizing nitrogen in the air, responsible for several biochemical processes involving cellular structures of the body. Cellular respiration & utilization of oxygen are dependent on molybdenum to function normally. Harnessing free radicals and preventing DNA & RNA missteps in reproduction, as well as cell membrane maintenance

Iodine: essential for thyroid hormones T4 & T3. Thyroid hormones regulate many important biochemical rxns, including protein synthesis & enzyme activity & are critical determinants of metabolic activity. They also are necessary for proper skeletal development & CNS development in fetuses & infants

Chromium: ChrIII is in foods & involved in glucose metabolism by enhancing the function of insulin

Selenium: selenium development enzymes are essential to normal function, glutathione preoxidase converts ROS (H2O2) into H2O

113
Q

What are the functions of testosterone in men & women?

A

Testosterone is sensitive to mechanical overload & levels increase in response to resistance training (produced in testes & small amt in ovaries)

Protein synthesis & obviates impact of catabolic hormones

Augments HG, IG-F & interacts with receptors on neurons, increase neurotransmitters, cell body size, dendrite length, & enhance force production

Works in opposition to cortisol, challenging the catabolic effects of cortisol

114
Q

List the fat soluble & water soluble vitamins

A

Fat-soluble: vit. E, A, D, K

Water-soluble: Niacin, Thiamin, Riboflavin, Biotin, B6, B12, Vit C, Folate, Pantothenic Acid

115
Q

What serves as the major source of CHO energy during exercise?

A

Glycogen

116
Q

Is caffeine banned by the IOC? Creatine? Whey?

A

no,no,no

117
Q

How does an extremely low protein/low-carb diet affect appetite?

A

suppress it due to satiety

118
Q

What is the role of calcium in the body?

A

provides crystalline structure to bones, most abundant mineral, required for normal cellular function, stimulate muscle contractions

119
Q

What are the functions of cholesterol

A

formation of steroid hormones, Vit D, bile salts. Integral part of cell membranes & myelin

120
Q

How does blood lactate change during exercise?

A

depending on the exercise intensity, it increases until it reaches a point of saturation

121
Q

What is protein’s role as a fuel source during exercise?

A

last resort through gluconeogensis, unless floating BCAA’s are available

122
Q

What are lipids & what are they comprised of?

A 
Lipids are a class of compounds consisting of triaglycerols, sterols, & phospholipids (e.e. fat)
-Glycerols: a 3 carbon molecule (3 carbon sugar, CHO) that when released form storage can be recycled in the liver for the creation of new blood glucose (gluconeogensis)

-Fatty acids: chains of carbon & hydrogen atoms (aliphatic chains)

123
Q

What are the differences in thermoregulation between men & women?

A

If body comp is the same, there is no significant difference

124
Q

What is L-Carnitine?

A

In living cells, it is required for the transport of fatty acids from the cytosol in the mitochondria during the breakdown of lipids (fats) for the generation of metabolic energy

The carnitines exert a substantial antioxidant action, thereby providing a protective effect against lipid peroxidation of phospholipid membranes & against oxidative stress induced at the myocardial & endothelial cell level

125
Q

What is GPLC? What effects does it seem to have on exercise metabolism & performance?

A

glycinepropionyl-l-carnitine

It can enhance peak power production in resistance trained males with significantly less LAC accumulation

126
Q

What are retinoids? List them

A

Class of chemical compounds chemically related to vitamin A. Retinoids are used in medicine (primarily due to the way they regulate epithelial cell growth). They have many important & diverse functions throughout the body- roles in vision, regulation of cell proliferation & differentiation, growth of bone tissue, immune function, & activation of tumor suppressor genes.

Retinol, retinal, tretinoin (retinoic acid, Retin-A), isotretinoin, alitretinion, etretinate, acitretin, tazarotene, bexarotene, adapalene

127
Q

What are the various rxns involving CK, C phosphorylaase, ATP Kinase & ATP phosphorylase

A

CK: ADP + CP–> ATP (CK enzyme dependent)

ATP Kinase: ADP + ADP –> ATP + P (ATP kinase dependent)

Creatine Phosphorylase: C + P –> CP (C phosphorylase dependent)

ATP phosphorylase: ADP+P–> ATP (ATP P dependent)

128
Q

What is the effect of consuming CHO before vs during exercise

A

improves performance

129
Q

What is phosphatidylserine & what are its purported ergogenic effects?

A

PS is a major phospholipid of all cell membranes. It is synthesized directly on the mitochondrial-associate membrane. It is an effective liposomal delivery medium for improving the absorption of GABA. It improves glucose concentration in the brain, Na, K, ATP, & Ach from brain. It blunts exercise induced Ach & cortisol in healthy adults. It is anti-catabolic, increases mental stamina, & recovery

130
Q

What is IGF-1 & where is it produced?

A

Insulin-like growth factor 1, secreted by the liver. Important for protein synthesis

131
Q

what is the correlation between high/low fat diet & testosterone?

A

resting testosterone concentrations are positively correlated with fatty acids, monounsaturated FA, & % energy from fat

132
Q

what is the contractile speed & cytoskeletal proteins in muscles?

A

contractile proteins: Myosin, Actin, Troponin, Tropomyosin

cytoskeletal: Alpha actinin, Titin, Nebulin

133
Q

Name the BCAAs

A

Isoleucine, Leucine, Valine

134
Q

What is the RDA for protein in G/kg per day

A 
Sedentary: .8
Rec. exerciser: 1-1.4
Resistance trained maintenance: 1.2-1.4
Resistance trained gain mass: 1.4-1.8
Endurance trained: 1.2-1.4
HIIT: 1.2-1.8
Weight-restricted sports 1.4-2

CISSN Study Prep (3 decks)

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