Flashcards C-Issn All Questions

Front 1

Explain how carnosine is synthesized within the body.

Back 1

Beta-alanine + l-histidine + ATP > carnosine + AMP + diphosphate. Via carnosine synthase

Front 2

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

Back 2

A very slow digesting starch (lots of amylose). Leads to lower glucose and insulin responses

Front 3

Based on recent studies, which vitamin shows evidence of positively affecting muscle function?

Back 3

Vitamin D

Front 4

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

Back 4

Glycerol + amino acids(alanine and/or glutamine) + lactate/pyruvate. Pyruvate decarboxylase

Front 5

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

Back 5

Lowers risk of type II diabetes

Front 6

What effect does supplementing with WPI have on muscle damage?

Back 6

Attenuates catabolism and promotes protein synthesis

Front 7

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

Back 7

Fat, specifically blood TAG

Front 8

How many extra kcals are required for accumulation of 1 kg of body fat?

Back 8

3500

Front 9

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

Back 9

Dehydration > worse thermoregulation. Problems start as low as 1% of body weight, strength, endurance, fine motor skills, mental performance. Cramps and fatigue @ 4%, stroke and big problems at 6%

Front 10

What are the effects of l-alanyl-l-glutamine supplementation on time-to-exhaustion and dehydration stress?

Back 10

Increased time to exhaustion under mild dehydration stress

Front 11

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

Back 11

Less glycogen > significant disadvantage for exercise lasting >90m

Front 12

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

Back 12

10-14 days

Front 13

What is HICA and what are the effects of its supplementation for a period of 4 weeks?

Back 13

Led to small increase in muscle mass among actively training soccer players

Front 14

What is a BOD POD?

Back 14

Body composition device that measures the differences in pressure to calculate body density and thus bodyfat%

Front 15

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

Back 15

More intensity, shorter duration > carbohydrate. Longer duration, lower intensity> fat. VLCKD can influence preferred substrate

Front 16

What effect does betaine supplementation have on exercise performance

Back 16

Improves power, force and ability to sustain both

Front 17

Chronic heavy resistance training causes what adaptations in skeletal muscle?

Back 17

Myofiber hypertrophy, increased cross sectional size, fiber types switch from IIx > IIa

Front 18

Regular aerobic training causes what adaptations in skeletal muscle?

Back 18

Increased mitochondrial and capillary density, more enzymes related to aerobic metabolism, minor hypertrophy

Front 19

What has the greatest effect on the sedentary person’s daily energy expenditure? (i.e. TEF, RMR, or Activity)

Back 19

RMR

Front 20

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

Back 20

Strength and power sports, events lasting <10 seconds

Front 21

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

Back 21

3-5g/day

Front 22

What role do vitamins play in metabolism?

Back 22

Important cofactors, antioxidants and components of enzymes for all sort of metabolic reactions

Front 23

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

Back 23

Catabolism of glucose, glycogen and/or fatty acids > substrate

Front 24

What does pre-exercise ingestion of glycerol do?

Back 24

Increase hydration, prevent dehydration

Front 25

What is the glucose-alanine cycle? What is the Cori cycle?

Back 25

Glucose alanine cycle shuttles amino acids to liver for gluconeogenesis during prolonged exercise. AKG + ammonia > glutamate (via glutamate dehydrogenase). Glutamate + pyruvate > AKG + alanine. Alanine to liver > pyruvate + ammonia. Pyruvate > glucose via gluconeogenesis.Cori cycle AKA lactic acid cycle. Lactate > glucose in liver. Goes through blood to muscles where it goes from glucose > lactate

Front 26

Why is fat considered to be the ideal cellular fuel?

Back 26

9 calories per gram, light weight, infinite storage

Front 27

What are essential amino acids? What are some conditionally essential amino acids?

Back 27

Essential: leucine, isoleucine, valine, tryptophan, phenylalanine, methionine, lysine, threonineConditionally essential: Arginine, Cysteine, Glutamine, Glycine, Proline, Tyrosine

Front 28

What is the process of glycogen synthesis called?

Back 28

Glycogenesis

Front 29

What is the main function of a carbohydrate?

Back 29

Energy source for all tissues in the body, esp brain

Front 30

Compare/contrast creatine monohydrate and creatine ethyl ester

Back 30

Not as effective as creatine monohydrate

Front 31

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

Back 31

High jump = ATP/PCr, 1500 meter run = glycogen/fat, marathon = fat, glycogen

Front 32

Know the equivalent kcal values for 1g of carbohydrate, 1g lipid and 1 g protein.

Back 32

4/9/4

Front 33

What is beta-alanine and what does it do when ingested during intense training?

Back 33

Beta isomer of alanine. Rate limiting precursor to carnitine. Effects are similar to creatine, prevents fatigue, increased power output

Front 34

What are the effects of creatine supplementation?

Back 34

Ergogenic aid, increases peak power, endurance within set, recovery between sets, recovery between

Front 35

What is the SI unit for energy?

Back 35

Joules

Front 36

What is sweat and where does it come from?

Back 36

Water plus minerals plus urea, comes from the apocrine sweat glands

Front 37

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

Back 37

Events lasting longer than 90 seconds, endurance sports

Front 38

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

Back 38

One of three macronutrients. Broken down into amino acids which are used to build all proteins and enzymes

Front 39

What are skeletal muscle satellite cells? Their function(s)?

Back 39

Aid in repair and clearing debris from broken muscle cells. Also form new myofibers and donate nuclei to existing myofibrils

Front 40

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

Back 40

Resting HR down, exercise HR no change, Q = cardiac output = up, SV up, cardiac muscle grows esp. around left ventricle

Front 41

Describe the difference between glycemic load and glycemic index.

Back 41

Glycemic index = how fast food turns to glucose. Glycemic load = multiplies GI x content of carbohydrate in food to see how much glucose actually enters the blood

Front 42

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

Back 42

Glutamine

Front 43

What nutrients improve or support immune system function?

Back 43

Glutamine, protein, vitamin C, zinc, echinacea

Front 44

What is the thermic effect of fat? Protein? Carbohydrate?

Back 44

Fat = 5-15%, carbohydrate = 5-15%, protein = 20-35%

Front 45

What is the relationship of anabolic steroid use to plasma lipids? (see publication by Bhasin et al.)

Back 45

increased artherogenic blood lipid profile

Front 46

Know the differences between Type I and Type IIa, IIx muscle fibers.

Back 46

Type 1= aerobic, Type IIa = fast twitch oxidative, Type IIx = fast twitch glycolytic

Front 47

What is lactic acid and what effect does it have on energy metabolism and exercise performance?

Back 47

Byproduct of glycolysis and glycogenolysis, anaerobic metabolism. H+ ions can limit performance. Blood is acidic

Front 48

The process of splitting triglycerides is known as what?

Back 48

Lipolysis

Front 49

What organ(s) is/are involved in nitrogen elimination?

Back 49

Kidneys and liver

Front 50

During which process do amino acids loose their amine or nitrogen group and where does it happen?

Back 50

Deamination in the liver and kidneys (glutamine)

Front 51

What are the metabolic pathways of glucose after absorption by the small intestine?

Back 51

Bloodstream > cells via insulin

Front 52

What are the functions of vitamins C, E and beta-carotene

Back 52

Antioxidants

Front 53

What are the mechanism(s) for caffeine’s ergogenic effect during high intensity endurance exercise?

Back 53

Increases B-endorphins and blocks adenosine receptors which themselves inhibit dopamine3-13mg/kg shown to improve fat oxidation, spare glycogen and reduce perceived effort

Front 54

What acts as an antioxidant within the respiratory chain?

Back 54

Co-Q10

Front 55

How does dietary fiber reduce the amount of food that may be absorbed?

Back 55

Slows digestion and is itself indigestible

Front 56

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

Back 56

Effects depend on diet but usually weight loss and improved lipid profileDifficult to get: protein, iron, zinc, calcium, b12

Front 57

What body systems are affected by supplementation with omega-3 rich fish oils?

Back 57

All systems via inflammation, joints, muscles, nervous, cardiovascular

Front 58

Which common food (hint: a drink) has been show to be an effective aid to post-exercise muscle recovery?

Back 58

Milk

Front 59

Know the differences between labeling such as “Nutrition facts” versus “Dietary facts” and other labels and what categories they pertain to.

Back 59

Nutrition = food, dietary = supplements

Front 60

List the trace minerals.

Back 60

Zinc, iron, molybedium, selenium, iodine, manganese, copper, chromium