XNB277 Final exam Ques ons and answers | Updated
RATED A+ NEW 2026
What fuel does ATP-CP use?
Crea ne phosphate
What fuel does anaerobic glycolysis use?
Glycogen
What fuel does aerobic glycolysis use?
Glycogen or triglycerides
What are the 4 func ons of the cardiovascular system?
1. deliver O2 and nutrients to all ssues
2. remove products of metabolism
3. control heat flux within the body
4. circulate hormones around the body
What is the cause of fa gue in 1-3hrs of exercise?
Decreased muscle glycogen and increased core temperature
What is a strength training adapta on?
synthesis of ac n and myosin leading to bigger and stronger muscles
What are the 4 adapta ons to endurance training?
1. increased heart pumping capacity
2. increased blood volume and RBC mass (total O2 carrying capacity increases)
3. increased capillarisa on of muscles (decreased distance for O2 and nutrients to move from
blood to muscle fibres)
4. increased mitochondrial mass (increased enzymes for CHO and fat oxida on)
What are the 5 types of proteins?
1. contrac le myofibrillar proteins (e.g., ac n/myosin)
2. structural proteins (e.g., collagen)
3. regulatory enzymes
,4. haematological proteins (e.g., RBCs and plasma albumin)
5. energe c mitochondrial proteins
AA's are decayed in _______________ training
endurance
AA's are recycled in _______________ training
resistance
AA use is decreased when...
CHO is consumed during exercise
Extra AA's are used at substrates for ______________________
gluconeogensis
AA use is increased when...
There is low muscle glycogen availability, greater exercise intensity /dura on and a high protein
diet (i.e., >1.8g/kg)
What is the recommended protein dose?
~20g of high quality protein s mulates MPS a>er resistance training
'op mal bolus' = ~0.3g/kg
What are the 2 reasons why protein requirements post endurance training may be higher?
1. to enhance muscle remodelling and recovery
2. to replenish exercise-induced oxida ve stress
Is there a benefit to MPS by inges ng protein before exercise?
No
Does protein inges on during exercise decrease the use of internal AA's as a fuel source?
Yes
What is the recommended protein intake ming post exercise?
~20g every 3hrs
double dose (~0.6g/kg) before sleep can support increase muscle protein remodelling overnight
What is the protein intake target and approach for resistance training athletes?
, ~1.7g/kg/d
4 x 0.3g/kg meals/day
+ 0.5g/kg pre-bed meal
What is the protein intake target and approach for endurance training athletes?
~1.9g/kg/d
3 x 0.3g/kg meals/day
+0.5 g/kg post training
+0.5g/kg pre-bed meal
Is a caloric surplus required for skeletal muscle hypertrophy?
Yes
What are the 3 components of EE?
BMR
TEF (thermic defect of feeding)
TEA ( thermic effect of ac vity)
What are factors influencing RMR?
age, biological sex and body size (free fat mass)
gene cs
energy balance
exercise
Does severe energy restric on increase or decrease RMR?
decrease
What are the 3 major components of RED-S?
1. low energy availability
2. func onal hypothalamic menstrual disorders (e.g., amenorrhea)
3. low bone mass (uncoupling of bone turnover)
What are some consequences of LEA?
increased cor sol
decreased blood glucose
suppressed metabolic hormones
RATED A+ NEW 2026
What fuel does ATP-CP use?
Crea ne phosphate
What fuel does anaerobic glycolysis use?
Glycogen
What fuel does aerobic glycolysis use?
Glycogen or triglycerides
What are the 4 func ons of the cardiovascular system?
1. deliver O2 and nutrients to all ssues
2. remove products of metabolism
3. control heat flux within the body
4. circulate hormones around the body
What is the cause of fa gue in 1-3hrs of exercise?
Decreased muscle glycogen and increased core temperature
What is a strength training adapta on?
synthesis of ac n and myosin leading to bigger and stronger muscles
What are the 4 adapta ons to endurance training?
1. increased heart pumping capacity
2. increased blood volume and RBC mass (total O2 carrying capacity increases)
3. increased capillarisa on of muscles (decreased distance for O2 and nutrients to move from
blood to muscle fibres)
4. increased mitochondrial mass (increased enzymes for CHO and fat oxida on)
What are the 5 types of proteins?
1. contrac le myofibrillar proteins (e.g., ac n/myosin)
2. structural proteins (e.g., collagen)
3. regulatory enzymes
,4. haematological proteins (e.g., RBCs and plasma albumin)
5. energe c mitochondrial proteins
AA's are decayed in _______________ training
endurance
AA's are recycled in _______________ training
resistance
AA use is decreased when...
CHO is consumed during exercise
Extra AA's are used at substrates for ______________________
gluconeogensis
AA use is increased when...
There is low muscle glycogen availability, greater exercise intensity /dura on and a high protein
diet (i.e., >1.8g/kg)
What is the recommended protein dose?
~20g of high quality protein s mulates MPS a>er resistance training
'op mal bolus' = ~0.3g/kg
What are the 2 reasons why protein requirements post endurance training may be higher?
1. to enhance muscle remodelling and recovery
2. to replenish exercise-induced oxida ve stress
Is there a benefit to MPS by inges ng protein before exercise?
No
Does protein inges on during exercise decrease the use of internal AA's as a fuel source?
Yes
What is the recommended protein intake ming post exercise?
~20g every 3hrs
double dose (~0.6g/kg) before sleep can support increase muscle protein remodelling overnight
What is the protein intake target and approach for resistance training athletes?
, ~1.7g/kg/d
4 x 0.3g/kg meals/day
+ 0.5g/kg pre-bed meal
What is the protein intake target and approach for endurance training athletes?
~1.9g/kg/d
3 x 0.3g/kg meals/day
+0.5 g/kg post training
+0.5g/kg pre-bed meal
Is a caloric surplus required for skeletal muscle hypertrophy?
Yes
What are the 3 components of EE?
BMR
TEF (thermic defect of feeding)
TEA ( thermic effect of ac vity)
What are factors influencing RMR?
age, biological sex and body size (free fat mass)
gene cs
energy balance
exercise
Does severe energy restric on increase or decrease RMR?
decrease
What are the 3 major components of RED-S?
1. low energy availability
2. func onal hypothalamic menstrual disorders (e.g., amenorrhea)
3. low bone mass (uncoupling of bone turnover)
What are some consequences of LEA?
increased cor sol
decreased blood glucose
suppressed metabolic hormones
