CISSN STUDY GUIDE WITH VERIFIED
SOLUTIONS
Explain how carnosine is synthesized within the body. - Correct Answers -Carnosine is
synthesized in the body from its constituents, beta-alanine and histidine. However,
synthesis is often limited by availability of beta-alanine. This reaction is catalyzed via
carnosine synthase.
What is waxy maize starch and what effect does it have on blood glucose? - Correct
Answers -Waxy maize starch is a slow digesting starch, which reduces spikes in blood
glucose and insulin after consumption.
Based on recent studies, which vitamin shows evidence of positively affecting muscle
function? - Correct Answers -Vitamin D.
What is needed for gluconeogenesis in humans? Give examples of gluconeogenic
precursors. - Correct Answers -Examples include ketones, amino acids, pyruvate,
lactate, glycerol.
How is protein used as fuel during exercise? - Correct Answers -Protein can be used as
energy via gluconeogenesis, but only in small amounts (<15%). Must lose nitrogen from
deamination process first. Only used if needed in long endurance events or high
intensity exercise.
What are the effects of high fructose consumption? - Correct Answers -Gastrointestinal
discomfort and diarrhea
What are lipids and what are they compromised of? Structure? - Correct Answers -Lipid
is an umbrella term for fats, oils and sterols (cholesterol). Consist of C, H and O. But
compared to CHO and PRO, oxygen is much lower in fats. Triglycerides consist of a
glycerol backbone and 3 fatty acids. Insoluble in water.
What effect does long term coffee consumption have on type II Diabetes? - Correct
Answers -Long term coffee consumption has been well established to have an inverse
relationship with risk for type II diabetes. Coffee consumption lowers risk for developing
type II diabetes.
, What effect does supplementing with WPI have on muscle damage? - Correct Answers
-Muscle damage will be reduced due to increased protein synthesis, because whey
protein isolate (WPI) has been shown to stimulate the mTOR pathway.
When glycogen stores are depleted, what macronutrient becomes the predominant fuel
source during distance running? - Correct Answers -Lipid. More specifically, Free fatty
acids from the plasma.
How many extra kcals are required for accumulation of 1 kg of body fat? - Correct
Answers -7700 kcals
What are the effects of pre exercise dehydration on thermoregulation and exercise
performance? - Correct Answers -Dehydration prior to the onset of exercise may result
in performance decrements at water losses as low as 2% of total body weight. These
losses also make thermoregulation much more of a challenge.
What are the effects of L-alanyl-L-glutamine supplementation on time-to-exhaustion and
dehydration stress? - Correct Answers -According to an article published by Hoffman et
al., supplementation of L-alanyl-l-glutamine supplementation (Dose: 0.2-0.5 g/kg, 45
minutes before exercise) was shown to reduce dehydration stress and improve time to
exhaustion when compared to placebo.
What effects can a low-carbohydrate diet have on prolonged physical activity? - Correct
Answers -Athletes consuming a low carbohydrate diet (8% total daily caloric intake) for
6 weeks displayed reduced work output compared to pretest values during a 45 minute
cycling test. Low carb diets are believed to reduce athletic performance.
Approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - Correct Answers -10-14 days
What is HICA and what are the effects of its supplementation for a period of 4 weeks? -
Correct Answers -Alfa-hydroxy isocaproic acid (HICA) is an end metabolite of leucine
metabolism in skeletal muscle and connective tissue. Mero et al. studied the effects of
HICA for 4 weeks in preseason male club soccer players and found increases in lean
mass (DEXA).
What is a BOD POD? - Correct Answers -A device used in the estimation of body
composition through air displacement plethysmography. The pressure differences
between 2 chambers, one containing a subject and one empty chamber, are determined
in order to calculate body density. Body density is then used to estimate body
composition using a 2 compartment model (FM/FFM).
Compare fat and carbohydrate oxidation during exercise. Under what conditions does
one fuel source predominate over the other? - Correct Answers -Carbohydrate
oxidation/utilization predominates at exercise intensities over ~70% VO2 max. Fat
oxidation/utilization will predominate at longer durations and lower workrates, such as
SOLUTIONS
Explain how carnosine is synthesized within the body. - Correct Answers -Carnosine is
synthesized in the body from its constituents, beta-alanine and histidine. However,
synthesis is often limited by availability of beta-alanine. This reaction is catalyzed via
carnosine synthase.
What is waxy maize starch and what effect does it have on blood glucose? - Correct
Answers -Waxy maize starch is a slow digesting starch, which reduces spikes in blood
glucose and insulin after consumption.
Based on recent studies, which vitamin shows evidence of positively affecting muscle
function? - Correct Answers -Vitamin D.
What is needed for gluconeogenesis in humans? Give examples of gluconeogenic
precursors. - Correct Answers -Examples include ketones, amino acids, pyruvate,
lactate, glycerol.
How is protein used as fuel during exercise? - Correct Answers -Protein can be used as
energy via gluconeogenesis, but only in small amounts (<15%). Must lose nitrogen from
deamination process first. Only used if needed in long endurance events or high
intensity exercise.
What are the effects of high fructose consumption? - Correct Answers -Gastrointestinal
discomfort and diarrhea
What are lipids and what are they compromised of? Structure? - Correct Answers -Lipid
is an umbrella term for fats, oils and sterols (cholesterol). Consist of C, H and O. But
compared to CHO and PRO, oxygen is much lower in fats. Triglycerides consist of a
glycerol backbone and 3 fatty acids. Insoluble in water.
What effect does long term coffee consumption have on type II Diabetes? - Correct
Answers -Long term coffee consumption has been well established to have an inverse
relationship with risk for type II diabetes. Coffee consumption lowers risk for developing
type II diabetes.
, What effect does supplementing with WPI have on muscle damage? - Correct Answers
-Muscle damage will be reduced due to increased protein synthesis, because whey
protein isolate (WPI) has been shown to stimulate the mTOR pathway.
When glycogen stores are depleted, what macronutrient becomes the predominant fuel
source during distance running? - Correct Answers -Lipid. More specifically, Free fatty
acids from the plasma.
How many extra kcals are required for accumulation of 1 kg of body fat? - Correct
Answers -7700 kcals
What are the effects of pre exercise dehydration on thermoregulation and exercise
performance? - Correct Answers -Dehydration prior to the onset of exercise may result
in performance decrements at water losses as low as 2% of total body weight. These
losses also make thermoregulation much more of a challenge.
What are the effects of L-alanyl-L-glutamine supplementation on time-to-exhaustion and
dehydration stress? - Correct Answers -According to an article published by Hoffman et
al., supplementation of L-alanyl-l-glutamine supplementation (Dose: 0.2-0.5 g/kg, 45
minutes before exercise) was shown to reduce dehydration stress and improve time to
exhaustion when compared to placebo.
What effects can a low-carbohydrate diet have on prolonged physical activity? - Correct
Answers -Athletes consuming a low carbohydrate diet (8% total daily caloric intake) for
6 weeks displayed reduced work output compared to pretest values during a 45 minute
cycling test. Low carb diets are believed to reduce athletic performance.
Approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - Correct Answers -10-14 days
What is HICA and what are the effects of its supplementation for a period of 4 weeks? -
Correct Answers -Alfa-hydroxy isocaproic acid (HICA) is an end metabolite of leucine
metabolism in skeletal muscle and connective tissue. Mero et al. studied the effects of
HICA for 4 weeks in preseason male club soccer players and found increases in lean
mass (DEXA).
What is a BOD POD? - Correct Answers -A device used in the estimation of body
composition through air displacement plethysmography. The pressure differences
between 2 chambers, one containing a subject and one empty chamber, are determined
in order to calculate body density. Body density is then used to estimate body
composition using a 2 compartment model (FM/FFM).
Compare fat and carbohydrate oxidation during exercise. Under what conditions does
one fuel source predominate over the other? - Correct Answers -Carbohydrate
oxidation/utilization predominates at exercise intensities over ~70% VO2 max. Fat
oxidation/utilization will predominate at longer durations and lower workrates, such as
