CISSN Study Guide || with Complete Solution.
based on recent studies, which vitamin shows evidence of positively affecting muscle function?
correct answers vitamin D
the primary ergogenic nutrients in most ED and ES appear to be carbohydrate and/or caffeine.
True or False correct answers true. caffeine is the most common ingredient utilized in energy
drinks.
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 remains to be
determined. True or False correct answers true
consuming ED 10-60 minutes before exercise can improve mental focus, alertness, anaerobic
performance, and/or endurance performance. True or false correct answers false not anaerobic
performance. only aerobic endurance
what effect does long-term coffee consumption have on type 2 diabetes? correct answers results
suggest that moderate consumption of both caffeinated and decaffeinated coffee may lower risk
of type 2 diabetes in younger and middle-aged women. coffee constituents other than caffeine
may affect the development of type 2 diabetes.
when glycogen stores are depleted, what macronutrient becomes the predominant fuel source
during distance running? correct answers Fat (oxidation)
how many extra kcal are required for accumulation of 1 kg of body fat? correct answers
approximately 7000
what are the effects of pre-exercise dehydration on thermoregulation and performance correct
answers decreased thermoregulation and performance
,what effects can a low-carbohydrate diet have on prolonged physical activity. correct answers
decreased glycogen synthesis, decreased performance, overreaching/overtraining.
- increase usage of fat oxidation
approximately how many days of heat exposure does it take to fully acclimate to exercising in
the heat? correct answers complete acclimation takes up to 14 days
what is a Bod-Pod correct answers a body composition recording device that uses air
displacement plethysmography
- DXA is most accurate
compare fat and carbohydrate oxidation during exercise. under what conditions does one fuel
source predominate over the other correct answers a. fat oxidation primarily occurs at low
intensity long duration exercise
b. carbohydrates are oxidized preferentially during higher intensity exercise
what effect does betaine supplementation have on exercise performance? correct answers a.
betaine supplementation improves muscular endurance in active college age males
b. has been shown to increase power, force, and maintenance *****
c. loading phase (4 weeks) of beta-alanine supplementation is essential for increasing carnosine
levels. thus carnosine plays a significant roe in buffering exercise induced acidosis
chronic heavy resistance training causes what adaptations in skeletal muscle correct answers a.
increase in muscle strength and size (hypertrophy of cross-sectional area of the muscle fibers)
b. greater increase in type 2 muscle fibers
c. shift in fiber type 2b to 2a
regular aerobic training causes what adaptation in skeletal muscle correct answers 1. increased
oxidative capacity, increased number and size of mitochondria
, 2. adaptation of muscle fibers: type 2A to type 1 slow twitch, meaning there is more muscles
fibers to carry out aerobic
ATP production.
2.increase oxidation of fats and glycogen
3. decreased lactic acid production
4. increased AVO2 Diff.
5. increase in enzymes of metabolic pathways involved in oxidative metabolism
- succinate dehydrogenase, malate dehydrogenase, (krebs cycle, tricarboxylic acid cycle)
what percentage of creatine is stored in skeletal muscle correct answers 95% - 2/3rds stored as
phosphocreatine (PCr)
what is beta-alanine and what does it do when ingested during intense training? correct answers
1. naturally occurring amino acid
2. not used to make protein in the body (so it is not a protein building block)
3. rate limiting precursor to carnosine synthesis
4. beta-alanine supplementation has been shown to increase muscle carnosine concentrations and
attenuate exercise induced reductions in pH supporting the concept that carnosine plays a
significant role in buffering exercise-induced acidosis.
- 3- 6g recommended
what are the effects of creatine supplementation? correct answers possible weight gain but
creatine monohydrate has been reported to have a number of potentially beneficial uses in
several clinical populations, and further research is warranted in these areas
- no evidence of bad side effects currently
what has the greatest effect on the sedentary person's daily energy expenditure correct answers
resting metabolic rate
based on recent studies, which vitamin shows evidence of positively affecting muscle function?
correct answers vitamin D
the primary ergogenic nutrients in most ED and ES appear to be carbohydrate and/or caffeine.
True or False correct answers true. caffeine is the most common ingredient utilized in energy
drinks.
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 remains to be
determined. True or False correct answers true
consuming ED 10-60 minutes before exercise can improve mental focus, alertness, anaerobic
performance, and/or endurance performance. True or false correct answers false not anaerobic
performance. only aerobic endurance
what effect does long-term coffee consumption have on type 2 diabetes? correct answers results
suggest that moderate consumption of both caffeinated and decaffeinated coffee may lower risk
of type 2 diabetes in younger and middle-aged women. coffee constituents other than caffeine
may affect the development of type 2 diabetes.
when glycogen stores are depleted, what macronutrient becomes the predominant fuel source
during distance running? correct answers Fat (oxidation)
how many extra kcal are required for accumulation of 1 kg of body fat? correct answers
approximately 7000
what are the effects of pre-exercise dehydration on thermoregulation and performance correct
answers decreased thermoregulation and performance
,what effects can a low-carbohydrate diet have on prolonged physical activity. correct answers
decreased glycogen synthesis, decreased performance, overreaching/overtraining.
- increase usage of fat oxidation
approximately how many days of heat exposure does it take to fully acclimate to exercising in
the heat? correct answers complete acclimation takes up to 14 days
what is a Bod-Pod correct answers a body composition recording device that uses air
displacement plethysmography
- DXA is most accurate
compare fat and carbohydrate oxidation during exercise. under what conditions does one fuel
source predominate over the other correct answers a. fat oxidation primarily occurs at low
intensity long duration exercise
b. carbohydrates are oxidized preferentially during higher intensity exercise
what effect does betaine supplementation have on exercise performance? correct answers a.
betaine supplementation improves muscular endurance in active college age males
b. has been shown to increase power, force, and maintenance *****
c. loading phase (4 weeks) of beta-alanine supplementation is essential for increasing carnosine
levels. thus carnosine plays a significant roe in buffering exercise induced acidosis
chronic heavy resistance training causes what adaptations in skeletal muscle correct answers a.
increase in muscle strength and size (hypertrophy of cross-sectional area of the muscle fibers)
b. greater increase in type 2 muscle fibers
c. shift in fiber type 2b to 2a
regular aerobic training causes what adaptation in skeletal muscle correct answers 1. increased
oxidative capacity, increased number and size of mitochondria
, 2. adaptation of muscle fibers: type 2A to type 1 slow twitch, meaning there is more muscles
fibers to carry out aerobic
ATP production.
2.increase oxidation of fats and glycogen
3. decreased lactic acid production
4. increased AVO2 Diff.
5. increase in enzymes of metabolic pathways involved in oxidative metabolism
- succinate dehydrogenase, malate dehydrogenase, (krebs cycle, tricarboxylic acid cycle)
what percentage of creatine is stored in skeletal muscle correct answers 95% - 2/3rds stored as
phosphocreatine (PCr)
what is beta-alanine and what does it do when ingested during intense training? correct answers
1. naturally occurring amino acid
2. not used to make protein in the body (so it is not a protein building block)
3. rate limiting precursor to carnosine synthesis
4. beta-alanine supplementation has been shown to increase muscle carnosine concentrations and
attenuate exercise induced reductions in pH supporting the concept that carnosine plays a
significant role in buffering exercise-induced acidosis.
- 3- 6g recommended
what are the effects of creatine supplementation? correct answers possible weight gain but
creatine monohydrate has been reported to have a number of potentially beneficial uses in
several clinical populations, and further research is warranted in these areas
- no evidence of bad side effects currently
what has the greatest effect on the sedentary person's daily energy expenditure correct answers
resting metabolic rate
