CISSN EXAM REVIEW UPDATED QUESTIONS
AND ANSWERS SURE A+
✔✔Approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - ✔✔Complete acclimation takes up to 14 days
✔✔What is HICA and what are the effects of its supplementation for a period of 4
weeks? - ✔✔- Alfa-Hydroxy-isocaproic acid (HICA) is an end product of leucine
metabolism in human tissues such as muscle and connective tissue. According to the
clinical and experimental studies, HICA can be considered as an anti-catabolic
substance. The present study investigated the effects of HICA supplementation on body
composition, delayed onset of muscle soreness (DOMS) and physical performance of
athletes during a training period
-already a 4-week HICA supplementation of 1.5 g a day leads to small increases in
muscle mass during an intensive training period in soccer athletes
✔✔What is a BOD-POD? - ✔✔a body composition recording device that uses air
displacement plethysmography
✔✔Compare fat and carbohydrate oxidation during exercise. Under what conditions
does one fuel source predominate over the other? - ✔✔-Fat oxidation primarily occurs
at low intensity long duration exercise
-Carbohydrates are oxidized preferentially during higher intensity exercise
,✔✔What effect does betaine supplementation have on exercise performance? - ✔✔-
betaine supplementation may positively affect exercise performance through favorable
lactate and preferential fatty acid substrate metabolism
- has been down to increase power, force, and maintenance
✔✔Chronic heavy resistance training causes what adaptations in skeletal muscle? -
✔✔- increase in muscle strength and size (hypertrophy)
-greater increase in Type II muscle fibers
-shift in fiber type IIx to IIa
✔✔Regular aerobic training causes what adaptations in skeletal muscle? - ✔✔-
increased oxidative capacity, increased number and size of mitochondria, increase in
enzymes of metabolic pathways involved in oxidative metabolism
---------succinate dehydrogenase, malate dehydrogenase (krebs cycle tricarboxylic acid
cycle)
✔✔What has the greatest effect on the sedentary person's daily energy expenditure? -
✔✔resting metabolic rate
✔✔What activities or sports use ATP-PCr energy system as the main energy system? -
✔✔short, high intensity sports (sprinting, power lifting, high jump, long jump)
✔✔What dose of creatine, after creatine loading, will maintain elevated creatine levels
for 28 days? - ✔✔A typical creatine supplementation protocol of either a loading phase
of 20 to 25 g CM/d or 0.3 CM/kg/d split into 4 to 5 daily intakes of 5 grams each have
been recommended to quickly saturate creatine stores in the skeletal muscle. However,
a more moderate protocol where several smaller doses of creatine are ingested along
the day (20 intakes of 1 g every 30 min) could be a better approach to et a maximal
saturation of the intramuscular creatine store. In order to keep the maximal saturation of
body creatine, the loading phase must be followed by a maintenance period of 3-5 g
CM/d or 0.03 g CM/kg/d
✔✔What role do vitamins play in metabolism? - ✔✔Vitamins are the building
blocks/precursors to cell parts and enzymes involved in substrate metabolism
✔✔Where does most of the energy for ATP phosphorylation come from? - ✔✔from the
energy in the chemical bonds of the food we ingest
✔✔What does pre-exercise ingestion of glycerol do? - ✔✔-hyperhydration or water
retention
-plasma volume INCREASES
-exercising HR is reduced
-improved performance time
, ✔✔What is the glycose-alanine cycle? - ✔✔during exercise, pyruvate is formed from the
breakdown of glycogen and glucose. Within the muscle BCAA's 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, BCAA's (especially leucine) help reform glucose during fasting
and prolonged exercise.
✔✔What is the Cori-cycle? - ✔✔The metabolic pathway in which lactate produced by
anaerobic glycolysis in the muscles moves to the liver and is converted to pyruvate and
then to glucose via gluconeogenesis, which then returns to the muscles and is
converted back to lactate.
✔✔Why is fat considered the ideal cellular fuel? - ✔✔it produces a far superior amount
of energy when oxidized versus carbs or protein
✔✔What are the essential amino acids? - ✔✔cannot be synthesized by the body and
must be consumed in our diet
-histidine
-isoleucine
-leucine
-lysine
-methionine
-phenylalanine
-threonine
-trytophan
-valine
✔✔What are essential AAs that are also BCAAs? - ✔✔-isoleucine
-leucine
-valine
✔✔What are conditionally essential AAs? - ✔✔AA's that are not produced by the body
but are needed under stressful conditions such as exercise
-arginine
-cysteine
-glutamine
-glycine
-proline
-tyrosine
✔✔What is the process of glycogen synthesis called? - ✔✔glycogenesis
AND ANSWERS SURE A+
✔✔Approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - ✔✔Complete acclimation takes up to 14 days
✔✔What is HICA and what are the effects of its supplementation for a period of 4
weeks? - ✔✔- Alfa-Hydroxy-isocaproic acid (HICA) is an end product of leucine
metabolism in human tissues such as muscle and connective tissue. According to the
clinical and experimental studies, HICA can be considered as an anti-catabolic
substance. The present study investigated the effects of HICA supplementation on body
composition, delayed onset of muscle soreness (DOMS) and physical performance of
athletes during a training period
-already a 4-week HICA supplementation of 1.5 g a day leads to small increases in
muscle mass during an intensive training period in soccer athletes
✔✔What is a BOD-POD? - ✔✔a body composition recording device that uses air
displacement plethysmography
✔✔Compare fat and carbohydrate oxidation during exercise. Under what conditions
does one fuel source predominate over the other? - ✔✔-Fat oxidation primarily occurs
at low intensity long duration exercise
-Carbohydrates are oxidized preferentially during higher intensity exercise
,✔✔What effect does betaine supplementation have on exercise performance? - ✔✔-
betaine supplementation may positively affect exercise performance through favorable
lactate and preferential fatty acid substrate metabolism
- has been down to increase power, force, and maintenance
✔✔Chronic heavy resistance training causes what adaptations in skeletal muscle? -
✔✔- increase in muscle strength and size (hypertrophy)
-greater increase in Type II muscle fibers
-shift in fiber type IIx to IIa
✔✔Regular aerobic training causes what adaptations in skeletal muscle? - ✔✔-
increased oxidative capacity, increased number and size of mitochondria, increase in
enzymes of metabolic pathways involved in oxidative metabolism
---------succinate dehydrogenase, malate dehydrogenase (krebs cycle tricarboxylic acid
cycle)
✔✔What has the greatest effect on the sedentary person's daily energy expenditure? -
✔✔resting metabolic rate
✔✔What activities or sports use ATP-PCr energy system as the main energy system? -
✔✔short, high intensity sports (sprinting, power lifting, high jump, long jump)
✔✔What dose of creatine, after creatine loading, will maintain elevated creatine levels
for 28 days? - ✔✔A typical creatine supplementation protocol of either a loading phase
of 20 to 25 g CM/d or 0.3 CM/kg/d split into 4 to 5 daily intakes of 5 grams each have
been recommended to quickly saturate creatine stores in the skeletal muscle. However,
a more moderate protocol where several smaller doses of creatine are ingested along
the day (20 intakes of 1 g every 30 min) could be a better approach to et a maximal
saturation of the intramuscular creatine store. In order to keep the maximal saturation of
body creatine, the loading phase must be followed by a maintenance period of 3-5 g
CM/d or 0.03 g CM/kg/d
✔✔What role do vitamins play in metabolism? - ✔✔Vitamins are the building
blocks/precursors to cell parts and enzymes involved in substrate metabolism
✔✔Where does most of the energy for ATP phosphorylation come from? - ✔✔from the
energy in the chemical bonds of the food we ingest
✔✔What does pre-exercise ingestion of glycerol do? - ✔✔-hyperhydration or water
retention
-plasma volume INCREASES
-exercising HR is reduced
-improved performance time
, ✔✔What is the glycose-alanine cycle? - ✔✔during exercise, pyruvate is formed from the
breakdown of glycogen and glucose. Within the muscle BCAA's 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, BCAA's (especially leucine) help reform glucose during fasting
and prolonged exercise.
✔✔What is the Cori-cycle? - ✔✔The metabolic pathway in which lactate produced by
anaerobic glycolysis in the muscles moves to the liver and is converted to pyruvate and
then to glucose via gluconeogenesis, which then returns to the muscles and is
converted back to lactate.
✔✔Why is fat considered the ideal cellular fuel? - ✔✔it produces a far superior amount
of energy when oxidized versus carbs or protein
✔✔What are the essential amino acids? - ✔✔cannot be synthesized by the body and
must be consumed in our diet
-histidine
-isoleucine
-leucine
-lysine
-methionine
-phenylalanine
-threonine
-trytophan
-valine
✔✔What are essential AAs that are also BCAAs? - ✔✔-isoleucine
-leucine
-valine
✔✔What are conditionally essential AAs? - ✔✔AA's that are not produced by the body
but are needed under stressful conditions such as exercise
-arginine
-cysteine
-glutamine
-glycine
-proline
-tyrosine
✔✔What is the process of glycogen synthesis called? - ✔✔glycogenesis
