CISSN STUDY GUIDE WITH COMPLETE
SOLUTIONS
1. Explain how carnosine is synthesized within the body. - Correct Answers --Beta-
alanine + l-histidine + ATP > carnosine + AMP + diphosphate
-Via carnosine synthase
2. What is a waxy maize starch and what effect does it have on blood glucose? -
Correct Answers -- A very slow digesting starch (lots of amylose).
- Leads to lower glucose and insulin responses
3. Based on recent studies, which vitamin shows evidence of positively affecting muscle
function? - Correct Answers -- Vitamin D
4. What is needed for gluconeogenesis in humans? Give examples of gluconeogenic
precursors - Correct Answers -- Glycerol + amino acids (alanine and/or glutamine) +
lactate/pyruvate.
- Pyruvate decarboxylase
171. What are the effects of protein together with exercise? - Correct Answers -- Protein
synthesis
172. What are the effects of quercetin on exercise? - Correct Answers -- No effect on
exercise, theoretically increases mitochondria
173. What is EGCG? - Correct Answers -- Epigallocatechin-3-gallate - green tea
component that aids lipolysis by inhibiting o-methyltransferase which breaks down
norepinephrine
175. What is the main energy systems used for sprint events lasting less than 10
seconds? - Correct Answers -- Phosphagen
5. What effect does long-term coffee consumption have on Type II Diabetes? - Correct
Answers -- Lowers risk of type II diabetes
6. What effect does supplementing with WPI have on muscle damage? - Correct
Answers -- Attenuates catabolism and promotes protein synthesis
,7. When glycogen stores are depleted, what macronutrient becomes the predominant
fuel source during distance running? - Correct Answers -- Fat, specifically blood TAG
8. How many extra kcals are required for accumulation of 1 kg of body fat? - Correct
Answers -- 3500
9. What are the effects of pre-exercise dehydration on thermoregulation and exercise
performance? - Correct Answers -- Dehydration > worse thermoregulation.
- Problems start as low as 1% of body weight, strength, endurance, fine motor skills,
mental performance.
- Cramps and fatigue @ 4%, stroke and big problems at 6%
10. What are the effects of l-alanyl-l-glutamine supplementation on time-to-exhaustion
and dehydration stress? - Correct Answers -- Increased time to exhaustion under mild
dehydration stress
11. What effects can a low-carbohydrate diet have on prolonged physical activity? -
Correct Answers -- Less glycogen > significant disadvantage for exercise lasting >90m
12. Approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - Correct Answers -- 10-14 days
13. What is HICA and what are the effects of its supplementation for a period of 4
weeks? - Correct Answers -- Led to small increase in muscle mass among actively
training soccer players
14. What is a BOD POD? - Correct Answers -- Body composition device that measures
the differences in pressure to calculate body density and thus body fat%
15. Compare fat and carbohydrate oxidation during exercise. Under what conditions
does one fuel source predominate over the other? - Correct Answers -- More intensity,
shorter duration > carbohydrate.
- Longer duration, lower intensity> fat.
- VLCKD can influence preferred substrate
16. What effect does betaine supplementation have on exercise performance? - Correct
Answers -- Improves power, force, and ability to sustain both
17. Chronic heavy resistance training causes what adaptations in skeletal muscle? -
Correct Answers -- Myofiber hypertrophy
- Increased cross sectional size
- Fiber types switch from IIx > IIa
18. Regular aerobic training causes what adaptations in skeletal muscle? - Correct
Answers -- Increased mitochondrial and capillary density
, - More enzymes related to aerobic metabolism
- Minor hypertrophy
19. What has the greatest effect on the sedentary person's daily energy expenditure?
(i.e. TEF, RMR, or Activity) - Correct Answers -- RMR
20. What activities or sports use ATP-PCr energy system as the main energy system? -
Correct Answers -- Strength and power sports
- Events lasting <10 seconds.
21. What dose of creatine, after creating loading, will maintain elevated creatine levels
for 28 days? - Correct Answers -- 3-5g/day
22. What role do vitamins play in metabolism? - Correct Answers -- Important cofactors
- Antioxidants and components of enzymes for all sort of metabolic reactions
23. Where does most of the energy for ATP phosphorylation come from? - Correct
Answers -- Catabolism of glucose, glycogen and/or fatty acids > substrate
24. What does pre-exercise ingestion of glycerol do? - Correct Answers -- Increase
hydration, prevent dehydration
25. What is the glucose-alanine cycle? What is the Cori cycle? - Correct Answers --
Glucose alanine cycle shuttles amino acids to liver for gluconeogenesis during
prolonged exercise.
- AKG + ammonia > glutamate (via glutamate dehydrogenase).
- Glutamate + pyruvate > AKG + alanine.
- Alanine to liver > pyruvate + ammonia.
- Pyruvate > glucose via gluconeogenesis.
- Cori cycle AKA lactic acid cycle.
- Lactate > glucose in liver.
- Goes through blood to muscles where it goes from glucose > lactate
26. Why is fat considered to be the ideal cellular fuel? - Correct Answers -- 9 calories
per gram
- Light weight
- Infinite storage
27. What are essential amino acids? What are some conditionally essential amino
acids? - Correct Answers -- Essential: leucine, isoleucine, valine, tryptophan,
phenylalanine, methionine, lysine, threonine
- Conditionally essential: Arginine, Cysteine, Glutamine, Glycine, Proline, Tyrosine
28. What is the process of glycogen synthesis called? - Correct Answers --
Glycogenesis
SOLUTIONS
1. Explain how carnosine is synthesized within the body. - Correct Answers --Beta-
alanine + l-histidine + ATP > carnosine + AMP + diphosphate
-Via carnosine synthase
2. What is a waxy maize starch and what effect does it have on blood glucose? -
Correct Answers -- A very slow digesting starch (lots of amylose).
- Leads to lower glucose and insulin responses
3. Based on recent studies, which vitamin shows evidence of positively affecting muscle
function? - Correct Answers -- Vitamin D
4. What is needed for gluconeogenesis in humans? Give examples of gluconeogenic
precursors - Correct Answers -- Glycerol + amino acids (alanine and/or glutamine) +
lactate/pyruvate.
- Pyruvate decarboxylase
171. What are the effects of protein together with exercise? - Correct Answers -- Protein
synthesis
172. What are the effects of quercetin on exercise? - Correct Answers -- No effect on
exercise, theoretically increases mitochondria
173. What is EGCG? - Correct Answers -- Epigallocatechin-3-gallate - green tea
component that aids lipolysis by inhibiting o-methyltransferase which breaks down
norepinephrine
175. What is the main energy systems used for sprint events lasting less than 10
seconds? - Correct Answers -- Phosphagen
5. What effect does long-term coffee consumption have on Type II Diabetes? - Correct
Answers -- Lowers risk of type II diabetes
6. What effect does supplementing with WPI have on muscle damage? - Correct
Answers -- Attenuates catabolism and promotes protein synthesis
,7. When glycogen stores are depleted, what macronutrient becomes the predominant
fuel source during distance running? - Correct Answers -- Fat, specifically blood TAG
8. How many extra kcals are required for accumulation of 1 kg of body fat? - Correct
Answers -- 3500
9. What are the effects of pre-exercise dehydration on thermoregulation and exercise
performance? - Correct Answers -- Dehydration > worse thermoregulation.
- Problems start as low as 1% of body weight, strength, endurance, fine motor skills,
mental performance.
- Cramps and fatigue @ 4%, stroke and big problems at 6%
10. What are the effects of l-alanyl-l-glutamine supplementation on time-to-exhaustion
and dehydration stress? - Correct Answers -- Increased time to exhaustion under mild
dehydration stress
11. What effects can a low-carbohydrate diet have on prolonged physical activity? -
Correct Answers -- Less glycogen > significant disadvantage for exercise lasting >90m
12. Approximately how many days of heat exposure does it take to fully acclimate to
exercising in the heat? - Correct Answers -- 10-14 days
13. What is HICA and what are the effects of its supplementation for a period of 4
weeks? - Correct Answers -- Led to small increase in muscle mass among actively
training soccer players
14. What is a BOD POD? - Correct Answers -- Body composition device that measures
the differences in pressure to calculate body density and thus body fat%
15. Compare fat and carbohydrate oxidation during exercise. Under what conditions
does one fuel source predominate over the other? - Correct Answers -- More intensity,
shorter duration > carbohydrate.
- Longer duration, lower intensity> fat.
- VLCKD can influence preferred substrate
16. What effect does betaine supplementation have on exercise performance? - Correct
Answers -- Improves power, force, and ability to sustain both
17. Chronic heavy resistance training causes what adaptations in skeletal muscle? -
Correct Answers -- Myofiber hypertrophy
- Increased cross sectional size
- Fiber types switch from IIx > IIa
18. Regular aerobic training causes what adaptations in skeletal muscle? - Correct
Answers -- Increased mitochondrial and capillary density
, - More enzymes related to aerobic metabolism
- Minor hypertrophy
19. What has the greatest effect on the sedentary person's daily energy expenditure?
(i.e. TEF, RMR, or Activity) - Correct Answers -- RMR
20. What activities or sports use ATP-PCr energy system as the main energy system? -
Correct Answers -- Strength and power sports
- Events lasting <10 seconds.
21. What dose of creatine, after creating loading, will maintain elevated creatine levels
for 28 days? - Correct Answers -- 3-5g/day
22. What role do vitamins play in metabolism? - Correct Answers -- Important cofactors
- Antioxidants and components of enzymes for all sort of metabolic reactions
23. Where does most of the energy for ATP phosphorylation come from? - Correct
Answers -- Catabolism of glucose, glycogen and/or fatty acids > substrate
24. What does pre-exercise ingestion of glycerol do? - Correct Answers -- Increase
hydration, prevent dehydration
25. What is the glucose-alanine cycle? What is the Cori cycle? - Correct Answers --
Glucose alanine cycle shuttles amino acids to liver for gluconeogenesis during
prolonged exercise.
- AKG + ammonia > glutamate (via glutamate dehydrogenase).
- Glutamate + pyruvate > AKG + alanine.
- Alanine to liver > pyruvate + ammonia.
- Pyruvate > glucose via gluconeogenesis.
- Cori cycle AKA lactic acid cycle.
- Lactate > glucose in liver.
- Goes through blood to muscles where it goes from glucose > lactate
26. Why is fat considered to be the ideal cellular fuel? - Correct Answers -- 9 calories
per gram
- Light weight
- Infinite storage
27. What are essential amino acids? What are some conditionally essential amino
acids? - Correct Answers -- Essential: leucine, isoleucine, valine, tryptophan,
phenylalanine, methionine, lysine, threonine
- Conditionally essential: Arginine, Cysteine, Glutamine, Glycine, Proline, Tyrosine
28. What is the process of glycogen synthesis called? - Correct Answers --
Glycogenesis
