XNB277 FINAL EXAM QUESTIONS
COMPLETE WITH VERIFIED ANSWERS
\.What fuel does ATP-CP use? - ANSWERS✔-Creatine phosphate
\.What fuel does anaerobic glycolysis use? - ANSWERS✔-Glycogen
\.What fuel does aerobic glycolysis use? - ANSWERS✔-Glycogen or triglycerides
\.What are the 4 functions of the cardiovascular system? - ANSWERS✔-1. deliver O2 and
nutrients to all tissues
2. remove products of metabolism
3. control heat flux within the body
4. circulate hormones around the body
\.What is the cause of fatigue in 1-3hrs of exercise? - ANSWERS✔-Decreased muscle glycogen
and increased core temperature
\.What is a strength training adaptation? - ANSWERS✔-synthesis of actin and myosin leading to
bigger and stronger muscles
\.What are the 4 adaptations to endurance training? - ANSWERS✔-1. increased heart pumping
capacity
2. increased blood volume and RBC mass (total O2 carrying capacity increases)
,3. increased capillarisation of muscles (decreased distance for O2 and nutrients to move from
blood to muscle fibres)
4. increased mitochondrial mass (increased enzymes for CHO and fat oxidation)
\.What are the 5 types of proteins? - ANSWERS✔-1. contractile myofibrillar proteins (e.g.,
actin/myosin)
2. structural proteins (e.g., collagen)
3. regulatory enzymes
4. haematological proteins (e.g., RBCs and plasma albumin)
5. energetic mitochondrial proteins
\.AA's are decayed in _______________ training - ANSWERS✔-endurance
\.AA's are recycled in _______________ training - ANSWERS✔-resistance
\.AA use is decreased when... - ANSWERS✔-CHO is consumed during exercise
\.Extra AA's are used at substrates for ______________________ - ANSWERS✔-gluconeogensis
\.AA use is increased when... - ANSWERS✔-There is low muscle glycogen availability, greater
exercise intensity /duration and a high protein diet (i.e., >1.8g/kg)
\.What is the recommended protein dose? - ANSWERS✔-~20g of high quality protein stimulates
MPS after resistance training
'optimal bolus' = ~0.3g/kg
, \.What are the 2 reasons why protein requirements post endurance training may be higher? -
ANSWERS✔-1. to enhance muscle remodelling and recovery
2. to replenish exercise-induced oxidative stress
\.Is there a benefit to MPS by ingesting protein before exercise? - ANSWERS✔-No
\.Does protein ingestion during exercise decrease the use of internal AA's as a fuel source? -
ANSWERS✔-Yes
\.What is the recommended protein intake timing post exercise? - ANSWERS✔-~20g every 3hrs
double dose (~0.6g/kg) before sleep can support increase muscle protein remodelling overnight
\.What is the protein intake target and approach for resistance training athletes? - ANSWERS✔-
~1.7g/kg/d
4 x 0.3g/kg meals/day
+ 0.5g/kg pre-bed meal
\.What is the protein intake target and approach for endurance training athletes? - ANSWERS✔-
~1.9g/kg/d
3 x 0.3g/kg meals/day
+0.5 g/kg post training
+0.5g/kg pre-bed meal
\.Is a caloric surplus required for skeletal muscle hypertrophy? - ANSWERS✔-Yes
COMPLETE WITH VERIFIED ANSWERS
\.What fuel does ATP-CP use? - ANSWERS✔-Creatine phosphate
\.What fuel does anaerobic glycolysis use? - ANSWERS✔-Glycogen
\.What fuel does aerobic glycolysis use? - ANSWERS✔-Glycogen or triglycerides
\.What are the 4 functions of the cardiovascular system? - ANSWERS✔-1. deliver O2 and
nutrients to all tissues
2. remove products of metabolism
3. control heat flux within the body
4. circulate hormones around the body
\.What is the cause of fatigue in 1-3hrs of exercise? - ANSWERS✔-Decreased muscle glycogen
and increased core temperature
\.What is a strength training adaptation? - ANSWERS✔-synthesis of actin and myosin leading to
bigger and stronger muscles
\.What are the 4 adaptations to endurance training? - ANSWERS✔-1. increased heart pumping
capacity
2. increased blood volume and RBC mass (total O2 carrying capacity increases)
,3. increased capillarisation of muscles (decreased distance for O2 and nutrients to move from
blood to muscle fibres)
4. increased mitochondrial mass (increased enzymes for CHO and fat oxidation)
\.What are the 5 types of proteins? - ANSWERS✔-1. contractile myofibrillar proteins (e.g.,
actin/myosin)
2. structural proteins (e.g., collagen)
3. regulatory enzymes
4. haematological proteins (e.g., RBCs and plasma albumin)
5. energetic mitochondrial proteins
\.AA's are decayed in _______________ training - ANSWERS✔-endurance
\.AA's are recycled in _______________ training - ANSWERS✔-resistance
\.AA use is decreased when... - ANSWERS✔-CHO is consumed during exercise
\.Extra AA's are used at substrates for ______________________ - ANSWERS✔-gluconeogensis
\.AA use is increased when... - ANSWERS✔-There is low muscle glycogen availability, greater
exercise intensity /duration and a high protein diet (i.e., >1.8g/kg)
\.What is the recommended protein dose? - ANSWERS✔-~20g of high quality protein stimulates
MPS after resistance training
'optimal bolus' = ~0.3g/kg
, \.What are the 2 reasons why protein requirements post endurance training may be higher? -
ANSWERS✔-1. to enhance muscle remodelling and recovery
2. to replenish exercise-induced oxidative stress
\.Is there a benefit to MPS by ingesting protein before exercise? - ANSWERS✔-No
\.Does protein ingestion during exercise decrease the use of internal AA's as a fuel source? -
ANSWERS✔-Yes
\.What is the recommended protein intake timing post exercise? - ANSWERS✔-~20g every 3hrs
double dose (~0.6g/kg) before sleep can support increase muscle protein remodelling overnight
\.What is the protein intake target and approach for resistance training athletes? - ANSWERS✔-
~1.7g/kg/d
4 x 0.3g/kg meals/day
+ 0.5g/kg pre-bed meal
\.What is the protein intake target and approach for endurance training athletes? - ANSWERS✔-
~1.9g/kg/d
3 x 0.3g/kg meals/day
+0.5 g/kg post training
+0.5g/kg pre-bed meal
\.Is a caloric surplus required for skeletal muscle hypertrophy? - ANSWERS✔-Yes
