CISSN STUDY GUIDE WITH CORRECT
ANSWERS
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
, HMB has been demonstrated to increase LBM and functionality in elderly, sedentary
populations? - Correct Answers -true
what effect does ATP supplementation have on blood flow? - Correct Answers -can
increase post-exercise blood flow, and maybe particularly effective during exercise
recovery, aids in recovery
what is the RDA for protein - Correct Answers -in health adults it is 0.8 g/kg
endurance exercise- 1.0 g/kg to 1.6 g/kg per day
strength power training- 1.6 to 2.0 g/kg/day
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
ANSWERS
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
, HMB has been demonstrated to increase LBM and functionality in elderly, sedentary
populations? - Correct Answers -true
what effect does ATP supplementation have on blood flow? - Correct Answers -can
increase post-exercise blood flow, and maybe particularly effective during exercise
recovery, aids in recovery
what is the RDA for protein - Correct Answers -in health adults it is 0.8 g/kg
endurance exercise- 1.0 g/kg to 1.6 g/kg per day
strength power training- 1.6 to 2.0 g/kg/day
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
