True or False Flashcards
The skeletal muscle fiber type that will most likely be found in the breast muscles of domestic chickens are fast-twitch or Type II.
True (A)
The primary energy system used during a sumo wrestling match is the aerobic system.
False (B)
When activated, satellite cells can undergo mitosis and may eventually create new or nascent skeletal fibers (i.e., skeletal fiber hyperplasia).
True (A)
The rate-limiting step in glycolysis is at the enzyme, PFK or phosphofructokinase.
True (A)
The primary energy system used during a 400 meter dash is the lactic acid system.
True (A)
Myostatin is a myokine that acts as a negative regulator of skeletal muscle mass.
True (B)
There is a linear relationship between oxygen uptake & heart rate.
True (A)
The primary limiting factor in maximal oxygen uptake (for the vast majority of aerobic exercise) is cardiac output.
True (A)
There is an inverse relationship between volume or duration of exercise & intensity.
True (A)
The primary fuel used during low-level aerobic activity is fat (i.e., free fatty acids).
True (A)
The RDA for protein intake in adults is 0.8 g/kg/d
True (A)
High protein intakes for a period of one-year (>2 g/kg/d) have been shown to have no harmful effects on renal function.
True (A)
The thermic effect of protein exceeds that of carbohydrate or fat.
True (A)
Milk protein typically has a higher leucine concentration than non-animal based proteins such as wheat.
True (A)
There is evidence to suggest that in active (aerobic or resistance trained) individuals, consuming a higher protein diet (<2 g/kg/d) may result in a decrement of bone mineral content.
False (B)
In general, head to head comparisons of why vs soy protein demonstrate that whey is a more potent stimulator of skeletal muscle protein synthesis.
True (A)
Older individuals have lower rates of protein synthesis in response to protein feeding and thus will likely require more protein than a younger individual.
True (A)
Daily overfeeding on carbohydrate + fat vs protein alone has similar effects in terms of body fat gains (assuming feeds are isocaloric).
False (B)
Glutamine is considered a conditionally essential amino acid.
True (A)
The branched-chain amino acids are comprised of leucine, valine, & isoleucine.
True (A).
Sucrose is a simple sugar formed from glucose and fructose.
True (A)
Complex carbohydrates include both fiber and starches. These includes foods such as potatoes, grains, & other plant foods,
True (A)
The timing, dosage and type of carbohydrate consumed during a prolonged endurance event can have a significant effect on performance.
True (A)
The elevation in plasma insulin after the consumption of carbohydrate-containing foods is the primary reason individuals gain body weight and fat.
False (B)
As exercise intensity increases, the primary fuel used is carbohydrate (over free fatty acids).
True (A)
Fat has many roles in the human body. They include serving as part of the cell membrane, the formation of hormones and as a storage form of energy.
True (A)
The term “omega-3” (in reference to fish fat, specifically omega-3 fatty acids) refers to the fact that there is a C=C double bond at the third carbon from the end of the hydrocarbon chain.
True (A).
Regular supplementation with creatine monohydrate has been shown to deleteriously affect fluid retention.
False (B)
Creatine ethyl ester has been shown to be more effective (for LBM gains) than creatine monohydrate when given at the same absolute dosage.
False (B)
Creatine supplementation has been shown to impact mRNA type I, IIA, IIX myosin heavy chain isoforms.
True (A)
One of the more common side effects of creatine supplementation is deyhdration.
False (B)
Creatine supplementation has been shown to have no harmful effects on renal function.
True (A)
Roughly 95% of the body’s creatine stores can be found in skeletal muscles.
True (A)
Creatine is also stored in the brain, liver, & kidneys.
True (A)
There is evidence to suggest that supplementing with creatine can improve memory.
True (A)
Vegans will likely respond to creatine supplementation more so than meat-eaters.
True (A)
The food(s) with the highest concentration of creatine is fish.
True (A)
The single best source of anti-oxidants for most individuals is coffee
True (A)
Symptoms of consuming excessive caffeine include anxiety, insomnia, & restlessness.
True (A)
Caffeine functions by blocking the effects of adenosine, leading to less tiredness or fatigue.
True (A)
There is evidence to suggest that caffeine can lower the risk of depression.
True (A)
An effective dosage of caffeine for an ergogenic effect is 5mg per kg body weight.
True (A)
Acute caffeine consumption can elevate metabolic rate as well as enhance fat oxidation.
True (A)
Caffeine is a dehydrating agent
False (B)
Caffeine is an effective ergogenic aid for endurance sports
True (A)
One way in which caffeine can enhance exercise performance is by increasing one’s pain threshold.
True (A)
Acute caffeine consumption has been shown to improve strength (1-RM)
True (A)
Not consuming anything post-workout has been shown to be an effective strategy in enhancing recovery or promoting gains in LBM
False (B)
Nutrient timing strategies includes consuming carbohydrate, caffeine & protein at certain times to enhance recovery and/or performance.
True (A)
Consuming caffeine post-workout has been shown to aid in glycogen repletion.
True (A)
Milk based proteins are superior to soy in promoting muscle protein synthesis when consumed post-exercose.
True (A)
Consuming a high-glycemic index carbohydrate 10min or less before a prolonged endurance event can help improve performance.
True (A)
The best nutrient timing strategy to combat the detrimental effect of dehydration during a prolonged endurance race is to wait until you are finished to consume water.
False (B)
Consuming a traditional sports drink during exercise lasting >2hrs can improve performance better than water alone.
True (A)
Post exercise protein supplementation can positively impact health, hydration, & tissue soreness.
True (A)
Consuming non-essential amino acids pre-resistance exercise has been shown to promote muscle protein sysnthesis.
True (A)
Doing 2-a-days would be a circumstance in which consuming a carbohydrate + protein shake immediately post-workout is a smart strategy.
True (A)
In general, diets (hypoenergetic) that are either low-carbohydrate/high fat vs. high-carbohydrate/low fat (with equal protein) tend to produce similar results in terms of body weight loss. That is, neither diet is better.
True (A)
In general, the isocaloric substitution of protein for carbohydrate tends to improve body composition (if all else is kept the same).
True (A)
A very low-carbohydrate diet is an effective alternative (to other diets such as one that is low fat) in improving exercise capacity in overweight & obese adults.
True (A)
There is ample evidence to suggest that the Mediterranean diet can confer benefits in terms of lowering CVD risk.
True (A)
Protein overfeeding in the absence of other changes has been shown to have a neutral effect on body composition.
True (A)
The prolonged consumption of a high-protein does not modify the thermogenic response to a standard meal (i.e., there is not a ‘metabolic adaptation’ to a high protein diet).
True (A)
There is robust evidence to suggest that a ketogenic diet has performance-enhancing effect in running races of 10k to half-marathon.
False (B)
An irregular meal frequency has been shown to have a negative effect by decreasing the thermic effect of food.
True (A)
During a marked energy deficit, consumption of a diet containing 2.4g/kg/d of protein was more effective than a diet of 1.2g/kg/d of protein in promoting increases in LBM & losses of fat mass in conjunction with a high volume of resistance and anaerobic exercise.
True (A)
Increased soy protein intake attenuated gains in muscle strength during resistance training in older adults compared with increased intake of dietary protein.
True (A)
Regular consumption of coffee has been shown to decrease the risk of type II diabetes.
True (A)
Moderate beer intake has no harmful effects on markers of hydration post-exercise.
True (A)
Fiber from whole grains (but not refined grains) is associated with a drop in all-cause mortality.
True (A)
The consumption of milk post-exercise has been shown to be an effective choice for re-hydration.
True (A)
Heavy coffee consumption is associated with a drop in stroke prevalence
True (A)
Observational data suggests that the consumption of chocolate is associated with a lower risk of coronary heart disease
True (A)
There is evidence to suggest that the regular consumption of green tea may reduce the risk of all-cause mortality
True (A)
There is robust evidence via randomized controlled trials which demonstrate that consuming whole grains on a regular basis improves gains in lean body mass
False (B)
The acute consumption of beetroot juice has been shown to enhance performance in aerobic events; however, not all studies show an ergogenic effect
True (A)
The regular consumption of dairy protein (e.g. milk) is associated with gains in fat mass.
False (B)
There is evidence to support that probiotic supplementation can positively affect mood & mental health.
True (A)
L-glutamine is the most abundant amino acid in the body
True (A)
The activation of mTOR by resistance training depends on the synthesis of phosphatidic acid.
True (A)
In general, studies have shown that D-ribose supplementation confers little to no performance-enhancing effects in healthy trained & untrained populations.
True (A)
The acute consumption of Alpha-GPC will elevate plasma choline levels.
True (A)
HMB has been shown in various clinical trials to promote gains in LBM with 3 g daily as an efficacious dose.
True (A)
There is evidence to suggest that glycerol-induced hyperhydration may improve overall exercise performance and time to exhaustion.
True (A)
Probiotics have been shown to reduce upper respiratory tract infections as well as gastrointestinal distress.
True (A)
There is evidence to suggest that quercetin may promote mitochondrial biogenesis.
True (A)
Phosphatidylserine is a phospholipid found in cell membranes of most animals and plants.
True (A).
Four weeks of beta-alanine supplementation (4-6g daily) significantly augments muscle carnosine concentrations.
True (A)
Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses.
True (A)
The only reported side effect is paraesthesia (i.e. tingling), but studies indicate that this can be attenuated by using divided lower doses (1.6g)
True (A)
Daily supplementation with 4-6 g of beta-alanine for at least 2-4 weeks has been shown to improve exercise performance.
True (A)
Beta-alanine is a non-essential amino acid.
True (A)
Beta-alanine would be a great ergogenic aid for the 400m race in track & field.
True (A)
Beta-alanine improves tactical performance in combat soldiers.
True (A)
Beta-alanine exerts its best ergogenic effects in events lasting 1-4min.
True (A)
Beta-alanine combines with histidine to form carnosine.
True (A)
Beta-alanine has been identified as the rate limiting precursor to carnosine synthesis.
True (A)
