CISSN Exam Questions and Answers
(Graded A)
How is carnosine synthesized within the body - ANSWER-carnosine is a protein building
block naturally produced in the body, found in muscles when they are working & in
heart/brain/other areas of the body. Carnosine is synthesized from the AA's l-histidine &
beta-alanine - beta-alanine is the rate limiting factor in carnosine production, so beta-
alanine supplementation increases carnosine levels in body
What is a waxy maize starch and what effect does it have on blood glucose? -
ANSWER-Consumption of slow-digesting waxy maize starch (corn, barley, rice) leads to
blunted plasma glucose & insulin response, but does not influence energy expenditure
or appetite. It is a complex CHO, which contains no sugar or lactose, but restores
glycogen levels quickly.
which vitamin shows evidence of positively affecting muscle function? - ANSWER-
vitamin D
What is needed for gluconeogenesis in humans? Give examples of gluconeogenic
precursors - ANSWER-gluconeogenesis relies on lactate, pyruvate, glycerol, and
certain AA's (glutamine & alanine)
what effect does long-term coffee consumption have on type II diabetes? - ANSWER-
can lower risk of type II diabetes in younger & middle aged women, coffee constituents
other than caffeine may affect the development of type II diabetes
What effect does supplementing with WPI have on muscle damage? - ANSWER-whey
protein isolate supplementation attenuated the impairment in isometric/isokinetic muscle
forces during recovery from exercise-induced muscle injury... it attenuates catabolism &
promotes protein synthesis
when glycogen stores are depleted, what macronutrient becomes the predominant fuel
source during distance running? - ANSWER-fat oxidation, specifically TAG
(triacylglycerols)
What are the effects of pre-exercise dehydration on thermoregulation and exercise
performance? - ANSWER-dehydration causes worse thermoregulation: 1% of body
weight causes problems with strength/endurance/fine motor skills, cramps & fatigue
start at 4%, big problems start at 6%
What activities or sports use ATP-PCr energy system as the main energy system? -
ANSWER-very short, high intensity sports (springting, powerlifting) up to about 10
seconds
, What dose of creatine, after creating loading, will maintain elevated creatine levels for
28 days? - ANSWER-3-5g per day
what role do vitamins play in metabolism? - ANSWER-Vitamins are the building
blocks/precursors to cell parts and enzymes
involved in substrate metabolism
What are the effects of L-alanyl-L-glutamine supplementation on time-to- exhaustion
and dehydration stress? - ANSWER-AG supplementation provided a significant
ergogenic benefit by increasing time to exhaustion during mild hydration stress - this
was likely done by an enhanced fluid and electrolyte uptake
what effects can a low CHO diet have on prolonged PA? - ANSWER-lowered glycogen
synthesis, decreased performance
Approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - ANSWER-10-14
FAT & CHO oxidation during exercise - ANSWER-shorter duration & higher intensity
uses CHO. Longer duration & lower intensity uses FAT.
Betaine supplementation & exercise performance - ANSWER-Betaine supplementation
may positively affect exercise performance by favorable lactate & preferential fatty acid
substrate metabolism, improves power, force, and ability to sustain both
Chronic heavy resistance training causes what adaptations in skeletal muscle? -
ANSWER-myofibril hypertrophy, increased cross-sectional size in type II muscle fibers,
shift in fiber type to IIx to IIa
regular aerobic training causes what adaptations in skeletal muscle? - ANSWER-
increased oxidative capacity, increase # and size of mitochondria, increase in enzymes
of metabolic pathways involved in oxidative metabolism, minor hypertrophy
What has the greatest effect on the sedentary person's daily energy expenditure? (i.e.
TEF, RMR, NEAT or Activity) - ANSWER-RMR (resting metabolic rate)
where does most of the energy for ATP phosphorylation come from? - ANSWER-
catabolism of glucose, glycogen, and/or fatty acids... from the energy in the chemical
bonds of the food we ingest
What does pre-exercise ingestion of glycerol do? - ANSWER-hyperhydration/preventing
hydration, plasma volume increases, exercising HR is reduced, improved performance
time
(Graded A)
How is carnosine synthesized within the body - ANSWER-carnosine is a protein building
block naturally produced in the body, found in muscles when they are working & in
heart/brain/other areas of the body. Carnosine is synthesized from the AA's l-histidine &
beta-alanine - beta-alanine is the rate limiting factor in carnosine production, so beta-
alanine supplementation increases carnosine levels in body
What is a waxy maize starch and what effect does it have on blood glucose? -
ANSWER-Consumption of slow-digesting waxy maize starch (corn, barley, rice) leads to
blunted plasma glucose & insulin response, but does not influence energy expenditure
or appetite. It is a complex CHO, which contains no sugar or lactose, but restores
glycogen levels quickly.
which vitamin shows evidence of positively affecting muscle function? - ANSWER-
vitamin D
What is needed for gluconeogenesis in humans? Give examples of gluconeogenic
precursors - ANSWER-gluconeogenesis relies on lactate, pyruvate, glycerol, and
certain AA's (glutamine & alanine)
what effect does long-term coffee consumption have on type II diabetes? - ANSWER-
can lower risk of type II diabetes in younger & middle aged women, coffee constituents
other than caffeine may affect the development of type II diabetes
What effect does supplementing with WPI have on muscle damage? - ANSWER-whey
protein isolate supplementation attenuated the impairment in isometric/isokinetic muscle
forces during recovery from exercise-induced muscle injury... it attenuates catabolism &
promotes protein synthesis
when glycogen stores are depleted, what macronutrient becomes the predominant fuel
source during distance running? - ANSWER-fat oxidation, specifically TAG
(triacylglycerols)
What are the effects of pre-exercise dehydration on thermoregulation and exercise
performance? - ANSWER-dehydration causes worse thermoregulation: 1% of body
weight causes problems with strength/endurance/fine motor skills, cramps & fatigue
start at 4%, big problems start at 6%
What activities or sports use ATP-PCr energy system as the main energy system? -
ANSWER-very short, high intensity sports (springting, powerlifting) up to about 10
seconds
, What dose of creatine, after creating loading, will maintain elevated creatine levels for
28 days? - ANSWER-3-5g per day
what role do vitamins play in metabolism? - ANSWER-Vitamins are the building
blocks/precursors to cell parts and enzymes
involved in substrate metabolism
What are the effects of L-alanyl-L-glutamine supplementation on time-to- exhaustion
and dehydration stress? - ANSWER-AG supplementation provided a significant
ergogenic benefit by increasing time to exhaustion during mild hydration stress - this
was likely done by an enhanced fluid and electrolyte uptake
what effects can a low CHO diet have on prolonged PA? - ANSWER-lowered glycogen
synthesis, decreased performance
Approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - ANSWER-10-14
FAT & CHO oxidation during exercise - ANSWER-shorter duration & higher intensity
uses CHO. Longer duration & lower intensity uses FAT.
Betaine supplementation & exercise performance - ANSWER-Betaine supplementation
may positively affect exercise performance by favorable lactate & preferential fatty acid
substrate metabolism, improves power, force, and ability to sustain both
Chronic heavy resistance training causes what adaptations in skeletal muscle? -
ANSWER-myofibril hypertrophy, increased cross-sectional size in type II muscle fibers,
shift in fiber type to IIx to IIa
regular aerobic training causes what adaptations in skeletal muscle? - ANSWER-
increased oxidative capacity, increase # and size of mitochondria, increase in enzymes
of metabolic pathways involved in oxidative metabolism, minor hypertrophy
What has the greatest effect on the sedentary person's daily energy expenditure? (i.e.
TEF, RMR, NEAT or Activity) - ANSWER-RMR (resting metabolic rate)
where does most of the energy for ATP phosphorylation come from? - ANSWER-
catabolism of glucose, glycogen, and/or fatty acids... from the energy in the chemical
bonds of the food we ingest
What does pre-exercise ingestion of glycerol do? - ANSWER-hyperhydration/preventing
hydration, plasma volume increases, exercising HR is reduced, improved performance
time
