CISSN STUDY GUIDE WITH COMPLETE
SOLUTIONS
Explain how carnosine is synthesized within the body - ANSWER-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? -
ANSWER-+ 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.
When glycogen stores are depleted, what macronutrient becomes the predominant fuel
source during distance running? - ANSWER-fat
,What are the effects of pre-exercise dehydration on thermoregulation and exercise
performance? - ANSWER-Decreased thermoregulation and performance. dehydration =
fatigue
What are the effects of L-alanyl-L-glutamine supplementation on time-to- exhaustion
and dehydration stress? - ANSWER-- 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.
Based on recent studies, which vitamin shows evidence of positively affecting muscle
function? - ANSWER-Vitamin D
The ISSN opinion on energy drinks - ANSWER-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. - ANSWER-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? - ANSWER-
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? - ANSWER-(whey
protein isolate)
- affected isometric and isokinetic MUSCLE RECOVERY
- improves recovery rates and reduces damage from intense training
What effects can a low-carbohydrate diet have on prolonged physical activity? -
ANSWER-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? - ANSWER-14 days for complete acclimation.
What is HICA and what are the effects of its supplementation for a period of 4 weeks? -
ANSWER-- 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 dose of creatine, after creating loading, will maintain elevated creatine levels for
28 days? - ANSWER-- loading phase = 20 - 25 g/day split into 4 to 5 daily intakes of 5 g
each.
- In order to keep the maximal saturation of body creatine, maintenance phase = 3-5
g/day
What role do vitamins play in metabolism? - ANSWER--building blocks/precursors to
cell parts and enzymes involved in substrate metabolism
- essential for metabolic reactions
- facilitate energy production
Where does most of the energy for ATP phosphorylation come from? - ANSWER-From
the energy in the chemical bonds of the food we ingest.
What is a BOD POD? DEXA? - ANSWER-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? - ANSWER-- Fat oxidation occurs at low
intensity long duration exercise.
- Carbohydrates are oxidized during higher intensity shorter exercise.
SOLUTIONS
Explain how carnosine is synthesized within the body - ANSWER-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? -
ANSWER-+ 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.
When glycogen stores are depleted, what macronutrient becomes the predominant fuel
source during distance running? - ANSWER-fat
,What are the effects of pre-exercise dehydration on thermoregulation and exercise
performance? - ANSWER-Decreased thermoregulation and performance. dehydration =
fatigue
What are the effects of L-alanyl-L-glutamine supplementation on time-to- exhaustion
and dehydration stress? - ANSWER-- 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.
Based on recent studies, which vitamin shows evidence of positively affecting muscle
function? - ANSWER-Vitamin D
The ISSN opinion on energy drinks - ANSWER-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. - ANSWER-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? - ANSWER-
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? - ANSWER-(whey
protein isolate)
- affected isometric and isokinetic MUSCLE RECOVERY
- improves recovery rates and reduces damage from intense training
What effects can a low-carbohydrate diet have on prolonged physical activity? -
ANSWER-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? - ANSWER-14 days for complete acclimation.
What is HICA and what are the effects of its supplementation for a period of 4 weeks? -
ANSWER-- 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 dose of creatine, after creating loading, will maintain elevated creatine levels for
28 days? - ANSWER-- loading phase = 20 - 25 g/day split into 4 to 5 daily intakes of 5 g
each.
- In order to keep the maximal saturation of body creatine, maintenance phase = 3-5
g/day
What role do vitamins play in metabolism? - ANSWER--building blocks/precursors to
cell parts and enzymes involved in substrate metabolism
- essential for metabolic reactions
- facilitate energy production
Where does most of the energy for ATP phosphorylation come from? - ANSWER-From
the energy in the chemical bonds of the food we ingest.
What is a BOD POD? DEXA? - ANSWER-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? - ANSWER-- Fat oxidation occurs at low
intensity long duration exercise.
- Carbohydrates are oxidized during higher intensity shorter exercise.
