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CISSN Study Prep > True or False > Flashcards

True or False Flashcards

1
Q

The skeletal muscle fiber type that will most likely be found in the breast muscles of domestic chickens are fast-twitch or Type II.

A

True (A)

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2
Q

The primary energy system used during a sumo wrestling match is the aerobic system.

A

False (B)

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3
Q

When activated, satellite cells can undergo mitosis and may eventually create new or nascent skeletal fibers (i.e., skeletal fiber hyperplasia).

A

True (A)

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4
Q

The rate-limiting step in glycolysis is at the enzyme, PFK or phosphofructokinase.

A

True (A)

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5
Q

The primary energy system used during a 400 meter dash is the lactic acid system.

A

True (A)

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6
Q

Myostatin is a myokine that acts as a negative regulator of skeletal muscle mass.

A

True (B)

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7
Q

There is a linear relationship between oxygen uptake & heart rate.

A

True (A)

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8
Q

The primary limiting factor in maximal oxygen uptake (for the vast majority of aerobic exercise) is cardiac output.

A

True (A)

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9
Q

There is an inverse relationship between volume or duration of exercise & intensity.

A

True (A)

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10
Q

The primary fuel used during low-level aerobic activity is fat (i.e., free fatty acids).

A

True (A)

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11
Q

The RDA for protein intake in adults is 0.8 g/kg/d

A

True (A)

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12
Q

High protein intakes for a period of one-year (>2 g/kg/d) have been shown to have no harmful effects on renal function.

A

True (A)

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13
Q

The thermic effect of protein exceeds that of carbohydrate or fat.

A

True (A)

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14
Q

Milk protein typically has a higher leucine concentration than non-animal based proteins such as wheat.

A

True (A)

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15
Q

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.

A

False (B)

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16
Q

In general, head to head comparisons of why vs soy protein demonstrate that whey is a more potent stimulator of skeletal muscle protein synthesis.

A

True (A)

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17
Q

Older individuals have lower rates of protein synthesis in response to protein feeding and thus will likely require more protein than a younger individual.

A

True (A)

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18
Q

Daily overfeeding on carbohydrate + fat vs protein alone has similar effects in terms of body fat gains (assuming feeds are isocaloric).

A

False (B)

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19
Q

Glutamine is considered a conditionally essential amino acid.

A

True (A)

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20
Q

The branched-chain amino acids are comprised of leucine, valine, & isoleucine.

A

True (A).

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21
Q

Sucrose is a simple sugar formed from glucose and fructose.

A

True (A)

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22
Q

Complex carbohydrates include both fiber and starches. These includes foods such as potatoes, grains, & other plant foods,

A

True (A)

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23
Q

The timing, dosage and type of carbohydrate consumed during a prolonged endurance event can have a significant effect on performance.

A

True (A)

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24
Q

The elevation in plasma insulin after the consumption of carbohydrate-containing foods is the primary reason individuals gain body weight and fat.

A

False (B)

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25
Q

As exercise intensity increases, the primary fuel used is carbohydrate (over free fatty acids).

A

True (A)

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26
Q

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.

A

True (A)

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27
Q

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.

A

True (A).

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28
Q

Regular supplementation with creatine monohydrate has been shown to deleteriously affect fluid retention.

A

False (B)

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29
Q

Creatine ethyl ester has been shown to be more effective (for LBM gains) than creatine monohydrate when given at the same absolute dosage.

A

False (B)

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30
Q

Creatine supplementation has been shown to impact mRNA type I, IIA, IIX myosin heavy chain isoforms.

A

True (A)

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31
Q

One of the more common side effects of creatine supplementation is deyhdration.

A

False (B)

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32
Q

Creatine supplementation has been shown to have no harmful effects on renal function.

A

True (A)

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33
Q

Roughly 95% of the body’s creatine stores can be found in skeletal muscles.

A

True (A)

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34
Q

Creatine is also stored in the brain, liver, & kidneys.

A

True (A)

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35
Q

There is evidence to suggest that supplementing with creatine can improve memory.

A

True (A)

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36
Q

Vegans will likely respond to creatine supplementation more so than meat-eaters.

A

True (A)

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37
Q

The food(s) with the highest concentration of creatine is fish.

A

True (A)

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38
Q

The single best source of anti-oxidants for most individuals is coffee

A

True (A)

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39
Q

Symptoms of consuming excessive caffeine include anxiety, insomnia, & restlessness.

A

True (A)

40
Q

Caffeine functions by blocking the effects of adenosine, leading to less tiredness or fatigue.

A

True (A)

41
Q

There is evidence to suggest that caffeine can lower the risk of depression.

A

True (A)

42
Q

An effective dosage of caffeine for an ergogenic effect is 5mg per kg body weight.

A

True (A)

43
Q

Acute caffeine consumption can elevate metabolic rate as well as enhance fat oxidation.

A

True (A)

44
Q

Caffeine is a dehydrating agent

A

False (B)

45
Q

Caffeine is an effective ergogenic aid for endurance sports

A

True (A)

46
Q

One way in which caffeine can enhance exercise performance is by increasing one’s pain threshold.

A

True (A)

47
Q

Acute caffeine consumption has been shown to improve strength (1-RM)

A

True (A)

48
Q

Not consuming anything post-workout has been shown to be an effective strategy in enhancing recovery or promoting gains in LBM

A

False (B)

49
Q

Nutrient timing strategies includes consuming carbohydrate, caffeine & protein at certain times to enhance recovery and/or performance.

A

True (A)

50
Q

Consuming caffeine post-workout has been shown to aid in glycogen repletion.

A

True (A)

51
Q

Milk based proteins are superior to soy in promoting muscle protein synthesis when consumed post-exercose.

A

True (A)

52
Q

Consuming a high-glycemic index carbohydrate 10min or less before a prolonged endurance event can help improve performance.

A

True (A)

53
Q

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.

A

False (B)

54
Q

Consuming a traditional sports drink during exercise lasting >2hrs can improve performance better than water alone.

A

True (A)

55
Q

Post exercise protein supplementation can positively impact health, hydration, & tissue soreness.

A

True (A)

56
Q

Consuming non-essential amino acids pre-resistance exercise has been shown to promote muscle protein sysnthesis.

A

True (A)

57
Q

Doing 2-a-days would be a circumstance in which consuming a carbohydrate + protein shake immediately post-workout is a smart strategy.

A

True (A)

58
Q

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.

A

True (A)

59
Q

In general, the isocaloric substitution of protein for carbohydrate tends to improve body composition (if all else is kept the same).

A

True (A)

60
Q

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.

A

True (A)

61
Q

There is ample evidence to suggest that the Mediterranean diet can confer benefits in terms of lowering CVD risk.

A

True (A)

62
Q

Protein overfeeding in the absence of other changes has been shown to have a neutral effect on body composition.

A

True (A)

63
Q

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).

A

True (A)

64
Q

There is robust evidence to suggest that a ketogenic diet has performance-enhancing effect in running races of 10k to half-marathon.

A

False (B)

65
Q

An irregular meal frequency has been shown to have a negative effect by decreasing the thermic effect of food.

A

True (A)

66
Q

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.

A

True (A)

67
Q

Increased soy protein intake attenuated gains in muscle strength during resistance training in older adults compared with increased intake of dietary protein.

A

True (A)

68
Q

Regular consumption of coffee has been shown to decrease the risk of type II diabetes.

A

True (A)

69
Q

Moderate beer intake has no harmful effects on markers of hydration post-exercise.

A

True (A)

70
Q

Fiber from whole grains (but not refined grains) is associated with a drop in all-cause mortality.

A

True (A)

71
Q

The consumption of milk post-exercise has been shown to be an effective choice for re-hydration.

A

True (A)

72
Q

Heavy coffee consumption is associated with a drop in stroke prevalence

A

True (A)

73
Q

Observational data suggests that the consumption of chocolate is associated with a lower risk of coronary heart disease

A

True (A)

74
Q

There is evidence to suggest that the regular consumption of green tea may reduce the risk of all-cause mortality

A

True (A)

75
Q

There is robust evidence via randomized controlled trials which demonstrate that consuming whole grains on a regular basis improves gains in lean body mass

A

False (B)

76
Q

The acute consumption of beetroot juice has been shown to enhance performance in aerobic events; however, not all studies show an ergogenic effect

A

True (A)

77
Q

The regular consumption of dairy protein (e.g. milk) is associated with gains in fat mass.

A

False (B)

78
Q

There is evidence to support that probiotic supplementation can positively affect mood & mental health.

A

True (A)

79
Q

L-glutamine is the most abundant amino acid in the body

A

True (A)

80
Q

The activation of mTOR by resistance training depends on the synthesis of phosphatidic acid.

A

True (A)

81
Q

In general, studies have shown that D-ribose supplementation confers little to no performance-enhancing effects in healthy trained & untrained populations.

A

True (A)

82
Q

The acute consumption of Alpha-GPC will elevate plasma choline levels.

A

True (A)

83
Q

HMB has been shown in various clinical trials to promote gains in LBM with 3 g daily as an efficacious dose.

A

True (A)

84
Q

There is evidence to suggest that glycerol-induced hyperhydration may improve overall exercise performance and time to exhaustion.

A

True (A)

85
Q

Probiotics have been shown to reduce upper respiratory tract infections as well as gastrointestinal distress.

A

True (A)

86
Q

There is evidence to suggest that quercetin may promote mitochondrial biogenesis.

A

True (A)

87
Q

Phosphatidylserine is a phospholipid found in cell membranes of most animals and plants.

A

True (A).

88
Q

Four weeks of beta-alanine supplementation (4-6g daily) significantly augments muscle carnosine concentrations.

A

True (A)

89
Q

Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses.

A

True (A)

90
Q

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)

A

True (A)

91
Q

Daily supplementation with 4-6 g of beta-alanine for at least 2-4 weeks has been shown to improve exercise performance.

A

True (A)

92
Q

Beta-alanine is a non-essential amino acid.

A

True (A)

93
Q

Beta-alanine would be a great ergogenic aid for the 400m race in track & field.

A

True (A)

94
Q

Beta-alanine improves tactical performance in combat soldiers.

A

True (A)

95
Q

Beta-alanine exerts its best ergogenic effects in events lasting 1-4min.

A

True (A)

96
Q

Beta-alanine combines with histidine to form carnosine.

A

True (A)

97
Q

Beta-alanine has been identified as the rate limiting precursor to carnosine synthesis.

A

True (A)

CISSN Study Prep (3 decks)

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