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175 Cards in this Set
- Front
- Back
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1. Explain how carnosine is synthesized within the body.
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Beta-alanine + l-histidine + ATP > carnosine + AMP + diphosphate. Via carnosine synthase
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2. What is a waxy maize starch and what effect does it have on blood glucose?
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A very slow digesting starch (lots of amylose). Leads to lower glucose and insulin responses
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3. Based on recent studies, which vitamin shows evidence of positively affecting muscle function?
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Vitamin D
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4. What is needed for gluconeogenesis in humans? Give examples of gluconeogenic precursors
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Glycerol + amino acids(alanine and/or glutamine) + lactate/pyruvate. Pyruvate decarboxylase
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5. What effect does long-term coffee consumption have on Type II Diabetes?
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Lowers risk of type II diabetes
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6. What effect does supplementing with WPI have on muscle damage?
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Attenuates catabolism and promotes protein synthesis
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7. When glycogen stores are depleted, what macronutrient becomes the predominant fuel source during distance running?
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Fat, specifically blood TAG
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8. How many extra kcals are required for accumulation of 1 kg of body fat?
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3500
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9. What are the effects of pre-exercise dehydration on thermoregulation and exercise performance?
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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%
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10. What are the effects of l-alanyl-l-glutamine supplementation on time-to-exhaustion and dehydration stress?
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Increased time to exhaustion under mild dehydration stress
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11. What effects can a low-carbohydrate diet have on prolonged physical activity?
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Less glycogen > significant disadvantage for exercise lasting >90m
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12. Approximately how many days of heat exposure does it take to fully acclimate to exercising in the heat?
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10-14 days
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13. What is HICA and what are the effects of its supplementation for a period of 4 weeks?
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Led to small increase in muscle mass among actively training soccer players
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14. What is a BOD POD?
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Body composition device that measures the differences in pressure to calculate body density and thus bodyfat%
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15. Compare fat and carbohydrate oxidation during exercise. Under what conditions does one fuel source predominate over the other?
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More intensity, shorter duration > carbohydrate. Longer duration, lower intensity> fat. VLCKD can influence preferred substrate
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16. What effect does betaine supplementation have on exercise performance?
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Improves power, force and ability to sustain both
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17. Chronic heavy resistance training causes what adaptations in skeletal muscle?
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Myofiber hypertrophy, increased cross sectional size, fiber types switch from IIx > IIa
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18. Regular aerobic training causes what adaptations in skeletal muscle?
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Increased mitochondrial and capillary density, more enzymes related to aerobic metabolism, minor hypertrophy
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19. What has the greatest effect on the sedentary person’s daily energy expenditure? (i.e. TEF, RMR, or Activity)
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RMR
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20. What activities or sports use ATP-PCr energy system as the main energy system?
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Strength and power sports, events lasting <10 seconds.
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21. What dose of creatine, after creating loading, will maintain elevated creatine levels for 28 days?
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3-5g/day
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22. What role do vitamins play in metabolism?
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Important cofactors, antioxidants and components of enzymes for all sort of metabolic reactions
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23. Where does most of the energy for ATP phosphorylation come from?
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Catabolism of glucose, glycogen and/or fatty acids > substrate
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24. What does pre-exercise ingestion of glycerol do?
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Increase hydration, prevent dehydration
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25. What is the glucose-alanine cycle? What is the Cori cycle?
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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 |
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26. Why is fat considered to be the ideal cellular fuel?
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9 calories per gram, light weight, infinite storage
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27. What are essential amino acids? What are some conditionally essential amino acids?
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Essential: leucine, isoleucine, valine, tryptophan, phenylalanine, methionine, lysine, threonine
Conditionally essential: Arginine, Cysteine, Glutamine, Glycine, Proline, Tyrosine |
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28. What is the process of glycogen synthesis called?
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Glycogenesis
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29. What is the main function of a carbohydrate?
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Energy source for all tissues in the body, esp brain
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30. Compare/contrast creatine monohydrate and creatine ethyl ester
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Not as effective as creatine monohydrate
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31. What is the primary fuel source for high-jump? 1500 meter run? Marathon?
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High jump = ATP/PCr, 1500 meter run = glycogen/fat, marathon = fat, glycogen
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32. Know the equivalent kcal values for 1g of carbohydrate, 1g lipid and 1 g protein.
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4/9/4
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33. What is beta-alanine and what does it do when ingested during intense training?
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Beta isomer of alanine. Rate limiting precursor to carnitine. Effects are similar to creatine, prevents fatigue, increased power output
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34. What are the effects of creatine supplementation?
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Ergogenic aid, increases peak power, endurance within set, recovery between sets, recovery between
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35. What is the SI unit for energy?
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Joules
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36. What is sweat and where does it come from?
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Water plus minerals plus urea, comes from the apocrine sweat glands
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37. Which activities or sports use aerobic energy system as the main energy system?
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Events lasting longer than 90 seconds, endurance sports
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38. What is protein and what is it used for in the body?
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One of three macronutrients. Broken down into amino acids which are used to build all proteins and enzymes
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39. What are skeletal muscle satellite cells? Their function(s)?
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Aid in repair and clearing debris from broken muscle cells. Also form new myofibers and donate nuclei to existing myofibrils
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40. Describe the effects of chronic aerobic exercise on resting and exercise HR, Q, and SV. What are its effects on cardiac muscle?
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Resting HR down, exercise HR no change, Q = cardiac output = up, SV up, cardiac muscle grows esp. around left ventricle
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41. Describe the difference between glycemic load and glycemic index.
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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.
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42. Which amino acid is considered to be the most naturally abundant in plasma and skeletal muscle?
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Glutamine
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43. What nutrients improve or support immune system function?
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Glutamine, protein, vitamin C, zinc, echinacea
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44. What is the thermic effect of fat? Protein? Carbohydrate?
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Fat = 5-15%, carbohydrate = 5-15%, protein = 20-35%
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45. What is the relationship of anabolic steroid use to plasma lipids? (see publication by Bhasin et al.)
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increased artherogenic blood lipid profile
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46. Know the differences between Type I and Type IIa, IIx muscle fibers.
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Type 1= aerobic, Type IIa = fast twitch oxidative, Type IIx = fast twitch glycolytic
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47. What is lactic acid and what effect does it have on energy metabolism and exercise performance?
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Byproduct of glycolysis and glycogenolysis, anaerobic metabolism. H+ ions can limit performance. Blood is acidic
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48. The process of splitting triglycerides is known as what?
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Lipolysis
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49. What organ(s) is/are involved in nitrogen elimination?
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Kidneys and liver
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50. During which process do amino acids loose their amine or nitrogen group and where does it happen?
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Deamination in the liver and kidneys (glutamine)
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51. What are the metabolic pathways of glucose after absorption by the small intestine?
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Bloodstream > cells via insulin
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52. What are the functions of vitamins C, E and beta-carotene
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Antioxidants
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53. What are the mechanism(s) for caffeine’s ergogenic effect during high intensity endurance exercise?
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Increases B-endorphins and blocks adenosine receptors which themselves inhibit dopamine
3-13mg/kg shown to improve fat oxidation, spare glycogen and reduce perceived effort |
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54. What acts as an antioxidant within the respiratory chain?
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Co-Q10
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55. How does dietary fiber reduce the amount of food that may be absorbed?
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Slows digestion and is itself indigestible
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56. What are the effects of vegetarian-type diets? What nutrients are difficult to get in a vegetarian diet?
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Effects depend on diet but usually weight loss and improved lipid profileDifficult to get: protein, iron, zinc, calcium, b12
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57. What body systems are affected by supplementation with omega-3 rich fish oils?
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All systems via inflammation, joints, muscles, nervous, cardiovascular
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58. Which common food (hint: a drink) has been show to be an effective aid to post-exercise muscle recovery?
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Milk
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59. Know the differences between labeling such as “Nutrition facts” versus “Dietary facts” and other labels and what categories they pertain to.
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Nutrition = food, dietary = supplements
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60. List the trace minerals.
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Zinc, iron, molybedium, selenium, iodine, manganese, copper, chromium
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61. What are the functions of testosterone in men and women?
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Testosterone
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62. List the fat-soluble and water-soluble vitamins.
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Fat: A, D, E, K. Water: C, B
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63. What serves as the major source of carbohydrate energy during exercise?
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Stored muscle glycogen
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64. Is caffeine banned by the International Olympic Committee? Creatine? Whey protein?
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Controlled up to 12ug. Creatine is not banned, nor is whey protein
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65. How does an extremely high-protein/low-carbohydrate diet affect appetite?
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Reduces appetite
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66. What does calcium do in the body?
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Forms bones and teeth, critical to muscle contraction and cell signaling
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67. What is a byproduct of incomplete fat oxidation?
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Acylcarnitine*
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68. What are the functions of cholesterol?
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Raw materials for steroid hormones, cell membranes, vitamin d, bile salts, myelin
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69. Be able to explain how blood lactate changes during incremental exercise.
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Blood lactate is dynamically being generated and cleared. Incremental exercise shifts metabolism to anareobic which increases lactic acid metabolism > buildup
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70. What is protein’s role as fuel during exercise?
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Used for fuel through gluconeogenesis esp. during high intensity and/or long duration
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71. What are the effects of high-fructose consumption?
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Acute, gastointestinal issues, less effective than glucose. Liver glycogen repletion. Long term: contributes to obesity, NAFLD
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72. What are lipids and what are they comprised of? Their structure?
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Lipids are all nonpolar molecules, comprised of fatty acids. Glycerol + three fatty acids (TAG), generally speaking CHO with low O, double bonds on unsaturated versions
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73. What are the differences in thermoregulation between men and women?
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Women sweat less but have higher surface area/volume ratio so sweating is more efficient.
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74. What is L-carnitine?
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Amino acid from methionine and lysine. Important for fatty acid metabolism, bringing fatty acids into the mitochondria
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75. What is GPLC? What effect does it seem to have on exercise metabolism and performance (see www.jissn.com)?
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Glycine propionyl-L-carnitine. Shown to increase peak power and reduce lactic acid accumulation
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76. What are retinoids? List them.
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AKA Vitamin A, include retinol, retinal, retinoic acid, isotretinoin, and alitretinoin
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77. Know various reactions involving creatine kinase, creatine phosphorylase, ATP kinase, and ATP phosphorylase.
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Creatine phosphate shuttle moves phosphates through CK to ATP phosphorylase.
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78. What is the effect of carbohydrate consumption before vs. during the exercise?
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Difference is what is digested. Carbohydrate can take up to 4 hours to become blood glucose so supplementing intraworkout may not yield positive results unless high glycemic. Also there are differences between how much food is taken in etc.
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79. What is phosphatidylserine and what are its purported ergogenic effects?
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Important component in cell membrane channels. Purported to increase time to exhaustion but mostly researched in regards to enhancing recovery, preventing age related mental decline
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80. What is IGF-1 and where is it produced?
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Insulin-like growth factor 1. Mediates effects of GH and increases protein synthesis
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81. Know the correlation between high/low fat diet and testosterone.
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High fat diet, more testosterone
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82. Which vitamin is lacking in a vegan diet?
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Vitamin B12
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83. Know the contractile and cytoskeletal proteins in skeletal muscle.
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Myosin, actin, troponin, tropomyosin = contractile, titin = links myosin to z line, passive tension, nebulin = extends along z line along actin, desmin = links sarcomeres at z lines, dystrophin = stabilizes sarcolemma,
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84. Name the branched chain amino acids.
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Leucine, isoleucine, valine
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85. What is the most common side effect of creatine as reported in scientific literature?
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Weight gain
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86. What is the RDA for protein?
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46 for women 56 for men
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87. What is the effect of frequent feeding (i.e. 6 meals a day) on appetite and metabolic rate?
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Favorably affects appetite, no effect on metabolic rate. Also preserves lean mass, positive effects on blood markers
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88. Know the rate of absorption of glucose and fructose.
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Fructose + glucose can exceed 1.2g/min, 1-1.2g for glucose alone. Fructose = ??
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89. What solution helps to stimulate oral receptors thus increasing excitability of the corticomotor pathway?
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Carbohydrate + water
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90. What is the Female Athlete Triad?
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disordered eating, amennorhea, osteoporosis
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91. What are most commonly-found electrolytes in the body?
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sodium, potassium, calcium, magnesium
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92. What are the energy-generating capacities of the body’s three main energy systems?
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High energy phosphates (phosphagen system), glycogen/glucose pathways (anaerobic AKA glycolytic AKA lactic acid system) and aerobic metabolism
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93. How can an athlete increase their muscle protein synthesis after they perform resistance training?
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Consume carbohydrate + protein immediately before and after training
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94. Know examples of mono-, di- and polysaccharides.
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Mono: glucose, fructose, galactose. Di: sucrose, lactose, maltose. Poly: starch, fiber
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95. What is a major gluconeogenic amino acid?
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Alanine and glutamine
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96. Know sports that use lactic acid energy system as primary energy system.
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Team sports, middle distance track events
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97. What is the function of cholesterol? What is HDL-, LDL-, and VLDL-cholesterol
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Raw materials for steroid hormones, cell membranes, vitamin d, bile salts, myelin. HDL = high density lipoprotein (generally bringing towards liver), LDL = low density lipoprotein (generally away from liver). VLDL = very low density lipoprotein (generally very artherogenic)
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98. Understand maximal oxygen uptake and aerobic power. What is the primary limitation of V02max?
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Muscle uptake
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99. Where does glycolysis occur in the cell? The Krebs cycle?
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Glycolysis = cytoplasm, krebs cycle = mitochondria
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100. Why is carbohydrate considered the preferred fuel source for intense exercise ?
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Supports glycolytic pathways and high intensity exercise. Fat for longer distance and lower intensity work
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101. What are the effects of caffeine on metabolism?
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Thermogenic, raises metabolism and increases thermogenesis by preventing cAMP breakdown through PDE inhibition
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102. What type of cyanobacterium improves fat oxidation?
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Spirulina
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103. Know the effects of creatine supplementation.
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Increased power output, sustained effort, recovery between sets, recovery between training
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104. Which amino acid, together with insulin, allows protein synthesis to be coordinated with dietary intake?
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Leucine
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105. Which 3 sources supply the body’s primary needs for water?
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Water, other beverages, food
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106. What is the best post-workout meal if the goal is promoting skeletal muscle hypertrophy?
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High glycemic index carbohydrates + fast proteins 4:1
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107. Know terms: ergogenic aid, exergonic reaction and endergonic reaction.
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Ergogenic aid: helps with performance. Exergonic reaction: spontaneous reaction, free energy is negative. Endergonic reaction: free energy is positive, reaction requires energy
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108. Know factors determining total daily energy expenditure.
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BMR + physical activity + thermic effect
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109. Know what these are and what they stand for or recommend: RDA, DRI, RDDI, and ESADDI.
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RDA = recommended daily allowance > satisfies 97.5% of healthy individuals for age group, DRI = dietary reference intake > system of all of these, RDI = reference daily intakes for vitamins/minerals, ESADDI = Estimated Safe and Adequate Daily Dietary Intake > safe ranges where RDI not known
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110. Know which compound has been shown to increases fat loss independently of anything.
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Caffeine?**
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111. What is the recommended intake of water prior to exercising in heat?
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Begin fully hydrated, do 34oz in day or 14-20 2 hours before starting.
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112. What are the effects of carbohydrate consumption during exercise?
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Increased time to fatigue, glycogen sparing, increased power output
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113. What minerals may be depleted as a result of sweating?
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Sodium, potassium, magnesium, calcium
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114. What is the rate-limiting enzyme in glycolysis?
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phosphofructokinase
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115. Know the effects of (excessive) sweating during exercise.
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Decreased thermoregulation, performance (strength, endurance, fine motor control, mental clarity)
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116. Know the effects of caffeine supplementation.
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Great for: alertness, max endurance activity, time trials, maybe strength/power performance, high intensity performance in trained individuals, glycogen resynthesis
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117. What influences the amount of water loss during exercise
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Heat, exertion, personal factors
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118. What is the main fuel source during light to moderate exercise?
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Fat
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119. What is a vitamin megadose and how does it relate to RDA.
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Many times greater than RDA. Not shown to be good for many things
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120. What are the effects of a decrease in intramuscular pH secondary to intense anaerobic exercise? What is the primary fate of lactate?
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Phosphate buildup. Lactate can be used for fuel in cell or sent to liver for gluconeogenesis
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121. What is plasma homocysteine levels a marker of?
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Inflammation
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122. What are the effects of Vitamin D on cardiovascular health?
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Deficiency related to CVD problems. Normalizes blood pressure, anti-inflammatory, anti-diabetic
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123. What are anabolic hormones with respect to skeletal muscle?
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Testosterone, GH, IGF-1, Insulin
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124. Know the effects of polymerized vs. concentrated glucose solution effects.
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Polymerized = lower GI, not good for training
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125. Know how amino acids are used for energy. Under what conditions are intramuscular amino acids degraded for energy use?
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Gluconeogenesis via glucose-alanine pathway. High intensity and/or fasted states
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126. What are the effects of glycogen storage on body mass? That is, how much water is stored with glycogen (gram for gram).
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3/1
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127. Know the effects of exercise on weight loss according to epidemiological research.
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Good for weight loss. **?
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128. What is considered dehydration as it relates to percent change in body weight?
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2%
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129. What are the metabolic effects of vanadyl sulfate?
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Insulin memetic
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130. The body is unable to oxidize the nitrogen component of which macromolecule?
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Protein
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131. How does low-glycemic carbohydrate intake affect the body during exercise?
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Limited increase in available glucose in blood stream
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133. Understand oxidative stress and free radicals.
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Reactive oxygen species, free radicals are reactive molecules formed from exercise that need to be removed
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134. What are the contributors to the anti-oxidant capacity of blood?
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GSH, superoxide dismutase
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135. What supplementation improves buffering capacity of skeletal muscle?
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Superoxide dismutase and glutathione peroxidase are big ones, also peroxidases and reductases in general
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136. Know trace minerals and general functions.
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Zinc(immune), iron (heme), molybedium (metabolic cofactor), selenium (cell membranes), iodine(thyroid), manganese(metabolism, hormone synthesis, superoxide dismutase), copper (metabolism)
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137. Know the ergogenic effects of creatine.
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Increase stamina, recovery in between sets, peak power
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138. What is HMB? Effects on LBM?
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beta-hydroxy-beta-methylbutyrate. Causes increases in LBM greater than control in training athletes as well as sedentary populations
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139. The intake of which vitamins, below RDA, can result in physical performance impairment?
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B1, B2, B6, C
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140. What are the effects of pre-exercise bicarbonate loading?
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Delay anaerobic muscle fatigue
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141. The % Daily Value is calculated based on what kcal diet?
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2000
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142. What are the effects of losing weight through diet only?
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May include muscle loss
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143. What is complete cessation of the menstrual cycle called?
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amennorhea
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144. Understand the benefits in the timing for essential amino acid ingestion as it relates to exercise.
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Anticatabolic and anabolic > net protein synthesis
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145. Know the general roles of Calcium, Potassium and Sodium.
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Calcium = bones and nerve conduction. Potassium = sodium potassium pump. Sodium = blood osmolality, sodium potassium pump
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146. Which vitamins play a major role in body’s metabolism?
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B vitamins ?**
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147. What effect does elevated blood glucose have on beta cells of the pancreas?
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Causes them to release insulin
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148. What serves as the predominant energy source for the body as the exercise intensity increases and in which part of the body is it stored?
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Glycogen, in muscles
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149. What are ketones? How are they produced?
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Lipid molecules produced through beta oxidation in the liver.
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150. Know RER’s for carbohydrate, fat and protein.
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Fat = .7, Carbohydrate = 1, protein = 1
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151. Know the functions of glutamine.
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most common amino acid in the body, contributes to immune function, enhances protein and glycogen synthesis
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152. Know these terms: placebo-controlled and double-blind.
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Placebo controlled = participants don’t know whether they are taking the product or not. Double blind = researchers don’t know what participants got what
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153. What are the effects of supplementation with oat bran on muscle glycogen?
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Replenished muscle/liver glycogen > longer time to exhaustion in rats
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154. What are functions of cholesterol?
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Raw materials for steroid hormones, cell membranes, vitamin d, bile salts, myelin
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155. What are functions of alpha-hydroxy-isocaproic acid supplementation?
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AKA HICA. Led to small increase in muscle mass among actively training soccer players
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157. What is the “female athlete triad”?
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Disordered eating, amenorrhea, osteoporosis
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158. Differentiate amylose, amylopectin, cellulose and hemicellulose.
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Amylose = slow digesting, amylopectin = fast digesting. Both are starch. Cellulose and hemicelluose are fiber, cellulose is more crystalline and structured while hemi is more random
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159. What prepares the fatty acids to enter the Krebs cycle?
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Conversion to Acetyl-CoA through ketone oxidation
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160. What population sees the greatest effect from beta-hydroxy-beta-methylbutyrate (HMB) supplementation?
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Sedentary and elderly
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161. Which skeletal muscle protein determines the contractility?
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Myosin
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162. What are the effects of caffeine?
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Great for: alertness, max endurance activity, time trials, maybe strength/power performance, high intensity performance in trained individuals, glycogen resynthesis
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163. How much protein should athletes consume after an intense training regimen?
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.5g/kg body mass
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164. Supplementation with glutamine and phosphatidylserine is used to counteract the effects of which catabolic hormone?
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Cortisol
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165. Increased insulin sensitivity and improved glucose metabolism are benefits of what supplement?
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Omega 3
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166. What is the primary active ingredient of Bitter Orange or Citrus Aurantium?
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Synephrine
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167. What is the required dose for beta-alanine (to achieve an ergogenic effect)
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3.2-6.4g/day
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168. Which buffer is responsible for regulating the acid-base balance in the kidneys and the intracellular fluids?
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Bicarbonate
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169. What happens during the first few weeks of resistance training, when accompanied by creatine supplementation?
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Gain of several pounds of muscle
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170. What is the type of fatty acid that contains two or more double bonds
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Unsaturated
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171. What are the effects of protein together with exercise?
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Protein synthesis
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172. What are the effects of quercetin on exercise?
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No effect on exercise, theoretically increases mitochondria
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173. What is EGCG?
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Epigallocatechin-3-gallate - green tea component that aids lipolysis by inhibiting o-methyltransferase which breaks down norepinephrine
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175. What is the main energy systems used for sprint events lasting less than 10 seconds?
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Phosphagen
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176. What is the primary fate of lactate upon the cessation of intense exercise?
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Used locally for glucose production or gluconeogenesis
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177. What is the difference between motor unit recruitment and rate coding?
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Motor unit recruitment is small to large, used to deal with varying levels of force. Rate coding is recruiting different motor units at different times to control output. About rate - ie far apart for weak stimulus, constant (tetanus) for strong stimulus
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178. What is the main difference between whey protein concentrate, whey protein isolate and whey protein hydrolysate?
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All about purity. Whey protein isolate is more pure (ie less carbs > lactose). Hydrosolate is hydrolyzed which mean amino acids are broken down > faster digestion
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