CISSN STUDY GUIDE
Explain how carnosine is synthesized within the body - Correct Answers -a. Carnosine
is made in the body from L-histidine and beta-alanine via an energy-dependent reaction
catalyzed by carnosine synthetase.
b. Found in skeletal muscle, cardiac muscle, brain tissue, kidney, and stomach.
c. The highest concentration is found in meats and absorbed in the intestine via peptide
transporters.
d. Antioxidant activity, (hydroxyl and superoxide radical) and oppose glycation.
e. Suppress lipid peroxidation and react with protein carbonyl
f. Regulates intracellular calcium and contractility in muscle
g. Primarily, carnosine with pH buffering capacity is widely used in the field of sports
nutrition. Because the dissociation exponent (pKa) of carnosine is 6.83, it is suggested
that carnosine attenuates the reduction in blood pH by a large amount of H+ originating
from the dissociation of lactic acid during strenuous exercise, and suppresses a loss of
force.
What is a waxy maize starch and what effect does it have on blood glucose? - Correct
Answers -+ Slow digesting starch.
+ Blunts plasma and insulin response leading to prolonged energy availability and
satiety compared to rapidly digested starches.
+ Absorbed with less insulin allowing ketogenic effects to remain.
+ Examples are rice, barley, and corn.
+ Contains two starch polymers: amylose, and amylopectin.
Based on recent studies, which vitamin shows evidence of positively affecting muscle
function? - Correct Answers -Vitamin D
The ISSN opinion on energy drinks - Correct Answers -1. The primary ergogenic
nutrients in most ED and ES appear to be carbohydrates and/or caffeine.
2. 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
remain to be determined.
3. Consuming ED 10-60 minutes before exercise can improve mental focus, alertness,
anaerobic performance, and/or endurance performance.
4. Many ED and ES contain numerous ingredients; these products in particular merit
further study to demonstrate their safety and potential effects on physical and mental
performance.
,5. There is some limited evidence that consumption of low-calorie ED during training
and/or weight loss trials may provide ergogenic benefit and/or promote a small amount
of additional fat loss. However, ingestion of higher calorie ED may promote weight gain
if the energy intake from consumption of ED is not carefully considered as part of the
total daily energy intake.
6. Athletes should consider the impact of ingesting high glycemic load carbohydrates on
metabolic health, blood glucose and insulin levels, as well as the effects of caffeine and
other stimulants on motor skill performance.
7. Children and adolescents should only consider use of ED or ES with parental
approval.
8. Uncareful use of ED or ES, especially if more than one serving per day is consumed,
may lead to adverse events and harmful side effects.
9. Diabetics and individuals with cardiovascular, metabolic, hepatorenal, and neurologic
disease who are taking medications that may be affected by high glycemic load foods,
caffeine, and/or other stimulants should avoid the use of ED and/or ES unless approved
by their physician.
What is needed for gluconeogenesis in humans? Give examples of gluconeogenic
precursors. - Correct Answers -Gluconeogenesis relies upon lactate, pyruvate, glycerol
(catabolic produce of triacylglycerols) and certain amino acids (glutamine and alanine)
What effect does long-term coffee consumption have on Type II Diabetes? - Correct
Answers -Moderate consumption of both caffeinated and decaffeinated coffee may
lower risk of type 2 diabetes in younger and middle-aged women.
What effect does supplementing with WPI have on muscle damage? - Correct Answers
-(whey protein isolate)
- affected isometric and isokinetic MUSCLE RECOVERY
- improves recovery rates and reduces damage from intense training
When glycogen stores are depleted, what macronutrient becomes the predominant fuel
source during distance running? - Correct Answers -fat
What are the effects of pre-exercise dehydration on thermoregulation and exercise
performance? - Correct Answers -Decreased thermoregulation and performance.
dehydration = fatigue
What are the effects of L-alanyl-L-glutamine supplementation on time-to- exhaustion
and dehydration stress? - Correct Answers -- provides ergogenic benefit
- increased time-to-exhaustion during mild hydration stress
- enhanced electrolyte and fluid absorption = potential use for cardiovascular exercise,
which causes hydration stress.
What effects can a low-carbohydrate diet have on prolonged physical activity? - Correct
Answers -Decreased glycogen synthesis, decreased performance, overreaching/
overtraining.
, Approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - Correct Answers -14 days for complete acclimation.
What is HICA and what are the effects of its supplementation for a period of 4 weeks? -
Correct Answers -- HICA = alfa-hydroxy-isocaproic acid
- the end product of leucine metabolism in human tissue such as muscle and connective
- considered an anti-catabolic substance
- studied body composition, delayed onset of muscle soreness, physical performance
- 4 week period of HICA supplementation
- 1.5 g/day leads to increase MUSCLE MASS
What is a BOD POD? DEXA? - Correct Answers -BOD POD: body composition
recording device that uses Air Displacement Plethysmography (how much air your body
displaces)
DEXA: Dual X-ray Absorptiometry. Uses beams of very low-energy radiation to
determine the density of the bone.
Compare fat and carbohydrate oxidation during exercise. Under what conditions does
one fuel source predominate over the other? - Correct Answers -- Fat oxidation occurs
at low intensity long duration exercise.
- Carbohydrates are oxidized during higher intensity shorter exercise.
What effect does betaine supplementation have on exercise performance? - Correct
Answers -- shown to increase power, force and maintenance
- affects exercise performance through favorable lactate and fatty acid substrate
metabolism.
Chronic heavy resistance training causes what adaptations in skeletal muscle? - Correct
Answers -- increase in muscle strength and size (hypertrophy)
- greater increase in type II muscle fibers
-a shift in fiber type IIx to IIa
Regular aerobic training causes what adaptations in skeletal muscle? - Correct Answers
-- increased oxidative capacity
- increase in number and size of mitochondria
- increase in enzymes of metabolic pathways involved in oxidative metabolism
(Succinate dehydrogenase, malate dehydrogenase)
-induces a shift toward LIPID metabolism transition from IIX to IIa
What has the greatest effect on the sedentary person's daily energy expenditure? -
Correct Answers -Resting Metabolic Rate
What activities or sports use ATP-PCr energy system as the main energy system? -
Correct Answers -Short, high intensity
e.g. power lifters, sprinters
Explain how carnosine is synthesized within the body - Correct Answers -a. Carnosine
is made in the body from L-histidine and beta-alanine via an energy-dependent reaction
catalyzed by carnosine synthetase.
b. Found in skeletal muscle, cardiac muscle, brain tissue, kidney, and stomach.
c. The highest concentration is found in meats and absorbed in the intestine via peptide
transporters.
d. Antioxidant activity, (hydroxyl and superoxide radical) and oppose glycation.
e. Suppress lipid peroxidation and react with protein carbonyl
f. Regulates intracellular calcium and contractility in muscle
g. Primarily, carnosine with pH buffering capacity is widely used in the field of sports
nutrition. Because the dissociation exponent (pKa) of carnosine is 6.83, it is suggested
that carnosine attenuates the reduction in blood pH by a large amount of H+ originating
from the dissociation of lactic acid during strenuous exercise, and suppresses a loss of
force.
What is a waxy maize starch and what effect does it have on blood glucose? - Correct
Answers -+ Slow digesting starch.
+ Blunts plasma and insulin response leading to prolonged energy availability and
satiety compared to rapidly digested starches.
+ Absorbed with less insulin allowing ketogenic effects to remain.
+ Examples are rice, barley, and corn.
+ Contains two starch polymers: amylose, and amylopectin.
Based on recent studies, which vitamin shows evidence of positively affecting muscle
function? - Correct Answers -Vitamin D
The ISSN opinion on energy drinks - Correct Answers -1. The primary ergogenic
nutrients in most ED and ES appear to be carbohydrates and/or caffeine.
2. 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
remain to be determined.
3. Consuming ED 10-60 minutes before exercise can improve mental focus, alertness,
anaerobic performance, and/or endurance performance.
4. Many ED and ES contain numerous ingredients; these products in particular merit
further study to demonstrate their safety and potential effects on physical and mental
performance.
,5. There is some limited evidence that consumption of low-calorie ED during training
and/or weight loss trials may provide ergogenic benefit and/or promote a small amount
of additional fat loss. However, ingestion of higher calorie ED may promote weight gain
if the energy intake from consumption of ED is not carefully considered as part of the
total daily energy intake.
6. Athletes should consider the impact of ingesting high glycemic load carbohydrates on
metabolic health, blood glucose and insulin levels, as well as the effects of caffeine and
other stimulants on motor skill performance.
7. Children and adolescents should only consider use of ED or ES with parental
approval.
8. Uncareful use of ED or ES, especially if more than one serving per day is consumed,
may lead to adverse events and harmful side effects.
9. Diabetics and individuals with cardiovascular, metabolic, hepatorenal, and neurologic
disease who are taking medications that may be affected by high glycemic load foods,
caffeine, and/or other stimulants should avoid the use of ED and/or ES unless approved
by their physician.
What is needed for gluconeogenesis in humans? Give examples of gluconeogenic
precursors. - Correct Answers -Gluconeogenesis relies upon lactate, pyruvate, glycerol
(catabolic produce of triacylglycerols) and certain amino acids (glutamine and alanine)
What effect does long-term coffee consumption have on Type II Diabetes? - Correct
Answers -Moderate consumption of both caffeinated and decaffeinated coffee may
lower risk of type 2 diabetes in younger and middle-aged women.
What effect does supplementing with WPI have on muscle damage? - Correct Answers
-(whey protein isolate)
- affected isometric and isokinetic MUSCLE RECOVERY
- improves recovery rates and reduces damage from intense training
When glycogen stores are depleted, what macronutrient becomes the predominant fuel
source during distance running? - Correct Answers -fat
What are the effects of pre-exercise dehydration on thermoregulation and exercise
performance? - Correct Answers -Decreased thermoregulation and performance.
dehydration = fatigue
What are the effects of L-alanyl-L-glutamine supplementation on time-to- exhaustion
and dehydration stress? - Correct Answers -- provides ergogenic benefit
- increased time-to-exhaustion during mild hydration stress
- enhanced electrolyte and fluid absorption = potential use for cardiovascular exercise,
which causes hydration stress.
What effects can a low-carbohydrate diet have on prolonged physical activity? - Correct
Answers -Decreased glycogen synthesis, decreased performance, overreaching/
overtraining.
, Approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - Correct Answers -14 days for complete acclimation.
What is HICA and what are the effects of its supplementation for a period of 4 weeks? -
Correct Answers -- HICA = alfa-hydroxy-isocaproic acid
- the end product of leucine metabolism in human tissue such as muscle and connective
- considered an anti-catabolic substance
- studied body composition, delayed onset of muscle soreness, physical performance
- 4 week period of HICA supplementation
- 1.5 g/day leads to increase MUSCLE MASS
What is a BOD POD? DEXA? - Correct Answers -BOD POD: body composition
recording device that uses Air Displacement Plethysmography (how much air your body
displaces)
DEXA: Dual X-ray Absorptiometry. Uses beams of very low-energy radiation to
determine the density of the bone.
Compare fat and carbohydrate oxidation during exercise. Under what conditions does
one fuel source predominate over the other? - Correct Answers -- Fat oxidation occurs
at low intensity long duration exercise.
- Carbohydrates are oxidized during higher intensity shorter exercise.
What effect does betaine supplementation have on exercise performance? - Correct
Answers -- shown to increase power, force and maintenance
- affects exercise performance through favorable lactate and fatty acid substrate
metabolism.
Chronic heavy resistance training causes what adaptations in skeletal muscle? - Correct
Answers -- increase in muscle strength and size (hypertrophy)
- greater increase in type II muscle fibers
-a shift in fiber type IIx to IIa
Regular aerobic training causes what adaptations in skeletal muscle? - Correct Answers
-- increased oxidative capacity
- increase in number and size of mitochondria
- increase in enzymes of metabolic pathways involved in oxidative metabolism
(Succinate dehydrogenase, malate dehydrogenase)
-induces a shift toward LIPID metabolism transition from IIX to IIa
What has the greatest effect on the sedentary person's daily energy expenditure? -
Correct Answers -Resting Metabolic Rate
What activities or sports use ATP-PCr energy system as the main energy system? -
Correct Answers -Short, high intensity
e.g. power lifters, sprinters
