CISSN Study Guide with Complete
Questions and Answers
based on recent studies, which vitamin shows evidence of positively affecting muscle
function? - ANSWER-vitamin D
the primary ergogenic nutrients in most ED and ES appear to be carbohydrate and/or
caffeine. True or False - ANSWER-true. caffeine is the most common ingredient utilized
in energy drinks.
the ergogenic value of caffeine on mental and physical performance has been well
established but the potential additive benefits of other nutrients contained in ED and ES
remains to be determined. True or False - ANSWER-true
consuming ED 10-60 minutes before exercise can improve mental focus, alertness,
anaerobic performance, and/or endurance performance. True or false - ANSWER-false
not anaerobic performance. only aerobic endurance
what effect does long-term coffee consumption have on type 2 diabetes? - ANSWER-
results suggest that moderate consumption of both caffeinated and decaffeinated coffee
may lower risk of type 2 diabetes in younger and middle-aged women. coffee
constituents other than caffeine may affect the development of type 2 diabetes.
when glycogen stores are depleted, what macronutrient becomes the predominant fuel
source during distance running? - ANSWER-Fat (oxidation)
how many extra kcal are required for accumulation of 1 kg of body fat? - ANSWER-
approximately 7000
,what are the effects of pre-exercise dehydration on thermoregulation and performance -
ANSWER-decreased thermoregulation and performance
what effects can a low-carbohydrate diet have on prolonged physical activity. -
ANSWER-decreased glycogen synthesis, decreased performance,
overreaching/overtraining.
- increase usage of fat oxidation
approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - ANSWER-complete acclimation takes up to 14 days
what is a Bod-Pod - ANSWER-a body composition recording device that uses air
displacement plethysmography
- DXA is most accurate
what is beta-alanine and what does it do when ingested during intense training? -
ANSWER-1. naturally occurring amino acid
2. not used to make protein in the body (so it is not a protein building block)
3. rate limiting precursor to carnosine synthesis
4. beta-alanine supplementation has been shown to increase muscle carnosine
concentrations and attenuate exercise induced reductions in pH supporting the concept
that carnosine plays a significant role in buffering exercise-induced acidosis.
- 3- 6g recommended
what are the effects of creatine supplementation? - ANSWER-possible weight gain but
creatine monohydrate has been reported to have a number of potentially beneficial uses
in several clinical populations, and further research is warranted in these areas
- no evidence of bad side effects currently
, what has the greatest effect on the sedentary person's daily energy expenditure -
ANSWER-resting metabolic rate
what activities or sports use ATP-PCr energy system as the main energy system? -
ANSWER-short, high intensity sports.
E.g- sprinting, power lifting, high-jump, long jump
compare fat and carbohydrate oxidation during exercise. under what conditions does
one fuel source predominate over the other - ANSWER-a. fat oxidation primarily occurs
at low intensity long duration exercise
b. carbohydrates are oxidized preferentially during higher intensity exercise
what effect does betaine supplementation have on exercise performance? - ANSWER-
a. betaine supplementation improves muscular endurance in active college age males
b. has been shown to increase power, force, and maintenance *****
c. loading phase (4 weeks) of beta-alanine supplementation is essential for increasing
carnosine levels. thus carnosine plays a significant roe in buffering exercise induced
acidosis
chronic heavy resistance training causes what adaptations in skeletal muscle -
ANSWER-a. increase in muscle strength and size (hypertrophy of cross-sectional area
of the muscle fibers)
b. greater increase in type 2 muscle fibers
c. shift in fiber type 2b to 2a
regular aerobic training causes what adaptation in skeletal muscle - ANSWER-1.
increased oxidative capacity, increased number and size of mitochondria
2. adaptation of muscle fibers: type 2A to type 1 slow twitch, meaning there is more
muscles fibers to carry out aerobic
ATP production.
2.increase oxidation of fats and glycogen
Questions and Answers
based on recent studies, which vitamin shows evidence of positively affecting muscle
function? - ANSWER-vitamin D
the primary ergogenic nutrients in most ED and ES appear to be carbohydrate and/or
caffeine. True or False - ANSWER-true. caffeine is the most common ingredient utilized
in energy drinks.
the ergogenic value of caffeine on mental and physical performance has been well
established but the potential additive benefits of other nutrients contained in ED and ES
remains to be determined. True or False - ANSWER-true
consuming ED 10-60 minutes before exercise can improve mental focus, alertness,
anaerobic performance, and/or endurance performance. True or false - ANSWER-false
not anaerobic performance. only aerobic endurance
what effect does long-term coffee consumption have on type 2 diabetes? - ANSWER-
results suggest that moderate consumption of both caffeinated and decaffeinated coffee
may lower risk of type 2 diabetes in younger and middle-aged women. coffee
constituents other than caffeine may affect the development of type 2 diabetes.
when glycogen stores are depleted, what macronutrient becomes the predominant fuel
source during distance running? - ANSWER-Fat (oxidation)
how many extra kcal are required for accumulation of 1 kg of body fat? - ANSWER-
approximately 7000
,what are the effects of pre-exercise dehydration on thermoregulation and performance -
ANSWER-decreased thermoregulation and performance
what effects can a low-carbohydrate diet have on prolonged physical activity. -
ANSWER-decreased glycogen synthesis, decreased performance,
overreaching/overtraining.
- increase usage of fat oxidation
approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - ANSWER-complete acclimation takes up to 14 days
what is a Bod-Pod - ANSWER-a body composition recording device that uses air
displacement plethysmography
- DXA is most accurate
what is beta-alanine and what does it do when ingested during intense training? -
ANSWER-1. naturally occurring amino acid
2. not used to make protein in the body (so it is not a protein building block)
3. rate limiting precursor to carnosine synthesis
4. beta-alanine supplementation has been shown to increase muscle carnosine
concentrations and attenuate exercise induced reductions in pH supporting the concept
that carnosine plays a significant role in buffering exercise-induced acidosis.
- 3- 6g recommended
what are the effects of creatine supplementation? - ANSWER-possible weight gain but
creatine monohydrate has been reported to have a number of potentially beneficial uses
in several clinical populations, and further research is warranted in these areas
- no evidence of bad side effects currently
, what has the greatest effect on the sedentary person's daily energy expenditure -
ANSWER-resting metabolic rate
what activities or sports use ATP-PCr energy system as the main energy system? -
ANSWER-short, high intensity sports.
E.g- sprinting, power lifting, high-jump, long jump
compare fat and carbohydrate oxidation during exercise. under what conditions does
one fuel source predominate over the other - ANSWER-a. fat oxidation primarily occurs
at low intensity long duration exercise
b. carbohydrates are oxidized preferentially during higher intensity exercise
what effect does betaine supplementation have on exercise performance? - ANSWER-
a. betaine supplementation improves muscular endurance in active college age males
b. has been shown to increase power, force, and maintenance *****
c. loading phase (4 weeks) of beta-alanine supplementation is essential for increasing
carnosine levels. thus carnosine plays a significant roe in buffering exercise induced
acidosis
chronic heavy resistance training causes what adaptations in skeletal muscle -
ANSWER-a. increase in muscle strength and size (hypertrophy of cross-sectional area
of the muscle fibers)
b. greater increase in type 2 muscle fibers
c. shift in fiber type 2b to 2a
regular aerobic training causes what adaptation in skeletal muscle - ANSWER-1.
increased oxidative capacity, increased number and size of mitochondria
2. adaptation of muscle fibers: type 2A to type 1 slow twitch, meaning there is more
muscles fibers to carry out aerobic
ATP production.
2.increase oxidation of fats and glycogen
