CISSN STUDY QUESTIONS WITH 100%
CORRECT ANSWERS
Explain how carnosine is synthesized within the body - Correct Answers -Carnosine
(constituent amino acids: L-histidine and beta-alanine)
Stored in the skeletal muscle. Beta-alanine is the rate limiting component and
supplementation of beta-alanine has shown to elevate carnosine levels in varied
populations. Which may improve performance and quality of training in athletes doing
strength and power sports.
SO Beta-alanine works by enhancing muscle carnosine concentrations
Beta-alanine is a non essential amino acid that is produced endogenously (substances
produced in) the liver.
Beta-alanine is acquired through consuming foods like poultry and meat.
What is a waxy maize starch and what effect does it have on blood glucose? - Correct
Answers -A very slow digesting starch that blunts plasma and insulin response leading
to prolonged energy availability and satiety compared to rapidly digested starches .
Rice, barley, and corn. amylose and amylopectin.
Based on recent studies, which vitamin shows evidence of positivity affecting muscle
function? - Correct Answers -vitamin D
The primary ergogenic nutrients in most ED and energy shots (ES) appear to be
carbohydrate and/or caffeine. - Correct Answers -TRUE
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. - Correct Answers –TRUE
What is the primary fate of lactate upon the cessation of intense exercise? - Correct
Answers -Used locally for glucose production or gluconeogenesis
What is motor unit recruitment? - Correct Answers -Motor unit recruitment is small to
large, used to deal with varying levels of force.
The process of recruiting more motor unites to increase the force elicited by the muscle
What is rate coding? - Correct Answers -Another way to contract force in the muscle
,The adjustment in firing rate of the neural impulses which travel down the motor neuron.
As the intensity of the stimulus increase, the firing rates of the motor units increase and
more force can be produced.
Consuming ED 10-60 minutes before exercise can improve mental focus, alertness,
anaerobic performance, and/or endurance performance. - Correct Answers -TRUE
What is needed for gluconeogenesis in humans? Give examples of gluconeogeic
precursors - Correct Answers -Gluconeogenesis relies on lactate, pyruvate, glycerol,
and certain amino acids (glutamine and alanine)
What effect does long-term coffee consumption have on Type 2 Diabetes? - Correct
Answers -Studies show that moderate consumption of both caffeinated and decaf coffee
may lower risk of DM2 in younger and middle aged women. Coffee constituents other
than caffeine may affect the development of DM2
What effect does supplementing with WPI have on muscle damage? - Correct Answers
-A.) major finding is whey protein attenuates the impairment in isometric and isokinetic
muscle forces during recovery from exercise-induced muscle injury.
B.) One study shows that whey protein in a partially hydrolyzed (pre-digested) from
improves strength recovery rates, possibly due to an increase in the rate of repair
process and/or a reduction in the extent of damage, from intense training, in particular,
eccentric exercise that is commonly used in weight training.
When glycogen stores are depleted, what macro becomes the predominant fuel source
during distance running? - Correct Answers -Fat (oxidation)
What are the effects of pre-exercise dehydration on thermoregulation and performance?
- Correct Answers -Decreased thermoregulation and performance.
What are the effects of L-anayl-L-Glutamine supplementation on time-to-exhaustion and
dehydration stress? - Correct Answers -Results show that AG supplementation provide
a significant ergogenic benefit by increasing time to exhaustion during a mild hydration
stress. This ergogenic effect was likely mediated by an enhanced fluid electrolyte
uptake.
What effects can a low carb diet have on prolonged physical activity? - Correct Answers
-Decreased glycogen synthesis, decreased performance, overreaching/overtaining.
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 HICA and what are the effects of its supplementation for a period of 4 weeks? -
Correct Answers -A. Alfa-Hydroxy-isocaproic acid is and end product of leucine
, metabolism in human tissues such as muscle and connective tissue. According the
clinical and experimental studies, HICA can be considered as an anti-catabolic
substance. The present study investigated the effects of HICA supplementation on body
comp, delayed onset of muscle soreness (DOMS) and physical performance of athletes
during a training period.
B. Already a 4-week HICA supplementation of 1.5g/day leads to small increase in
muscles mass during an intensive training period in soccer athletes.
What is the BOD-POD? DEXA? - Correct Answers -A body composition recording
device that uses air displacement plethysmograph
DEXA: dual energy x-ray absorptiometer used to measure bone mineral density (BMD)
to measure bone loss.
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 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 roll in buffing exercised 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 (II) muscle fibers
C. Shift in fiber types type 2b (IIx) to 2a (IIa)
Regular aerobic training causes what adaptations in skeletal muscle - Correct Answers -
A. Increased oxidative capacity, increased number and size of mitochondria
B. Adaptation of muscle fibers: Type 2A to type 1 slow twitch, meaning there is more
muscle fibers to carry out aerobic ATP production.
C. Increased oxidation of fats and glycogen.
CORRECT ANSWERS
Explain how carnosine is synthesized within the body - Correct Answers -Carnosine
(constituent amino acids: L-histidine and beta-alanine)
Stored in the skeletal muscle. Beta-alanine is the rate limiting component and
supplementation of beta-alanine has shown to elevate carnosine levels in varied
populations. Which may improve performance and quality of training in athletes doing
strength and power sports.
SO Beta-alanine works by enhancing muscle carnosine concentrations
Beta-alanine is a non essential amino acid that is produced endogenously (substances
produced in) the liver.
Beta-alanine is acquired through consuming foods like poultry and meat.
What is a waxy maize starch and what effect does it have on blood glucose? - Correct
Answers -A very slow digesting starch that blunts plasma and insulin response leading
to prolonged energy availability and satiety compared to rapidly digested starches .
Rice, barley, and corn. amylose and amylopectin.
Based on recent studies, which vitamin shows evidence of positivity affecting muscle
function? - Correct Answers -vitamin D
The primary ergogenic nutrients in most ED and energy shots (ES) appear to be
carbohydrate and/or caffeine. - Correct Answers -TRUE
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. - Correct Answers –TRUE
What is the primary fate of lactate upon the cessation of intense exercise? - Correct
Answers -Used locally for glucose production or gluconeogenesis
What is motor unit recruitment? - Correct Answers -Motor unit recruitment is small to
large, used to deal with varying levels of force.
The process of recruiting more motor unites to increase the force elicited by the muscle
What is rate coding? - Correct Answers -Another way to contract force in the muscle
,The adjustment in firing rate of the neural impulses which travel down the motor neuron.
As the intensity of the stimulus increase, the firing rates of the motor units increase and
more force can be produced.
Consuming ED 10-60 minutes before exercise can improve mental focus, alertness,
anaerobic performance, and/or endurance performance. - Correct Answers -TRUE
What is needed for gluconeogenesis in humans? Give examples of gluconeogeic
precursors - Correct Answers -Gluconeogenesis relies on lactate, pyruvate, glycerol,
and certain amino acids (glutamine and alanine)
What effect does long-term coffee consumption have on Type 2 Diabetes? - Correct
Answers -Studies show that moderate consumption of both caffeinated and decaf coffee
may lower risk of DM2 in younger and middle aged women. Coffee constituents other
than caffeine may affect the development of DM2
What effect does supplementing with WPI have on muscle damage? - Correct Answers
-A.) major finding is whey protein attenuates the impairment in isometric and isokinetic
muscle forces during recovery from exercise-induced muscle injury.
B.) One study shows that whey protein in a partially hydrolyzed (pre-digested) from
improves strength recovery rates, possibly due to an increase in the rate of repair
process and/or a reduction in the extent of damage, from intense training, in particular,
eccentric exercise that is commonly used in weight training.
When glycogen stores are depleted, what macro becomes the predominant fuel source
during distance running? - Correct Answers -Fat (oxidation)
What are the effects of pre-exercise dehydration on thermoregulation and performance?
- Correct Answers -Decreased thermoregulation and performance.
What are the effects of L-anayl-L-Glutamine supplementation on time-to-exhaustion and
dehydration stress? - Correct Answers -Results show that AG supplementation provide
a significant ergogenic benefit by increasing time to exhaustion during a mild hydration
stress. This ergogenic effect was likely mediated by an enhanced fluid electrolyte
uptake.
What effects can a low carb diet have on prolonged physical activity? - Correct Answers
-Decreased glycogen synthesis, decreased performance, overreaching/overtaining.
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 HICA and what are the effects of its supplementation for a period of 4 weeks? -
Correct Answers -A. Alfa-Hydroxy-isocaproic acid is and end product of leucine
, metabolism in human tissues such as muscle and connective tissue. According the
clinical and experimental studies, HICA can be considered as an anti-catabolic
substance. The present study investigated the effects of HICA supplementation on body
comp, delayed onset of muscle soreness (DOMS) and physical performance of athletes
during a training period.
B. Already a 4-week HICA supplementation of 1.5g/day leads to small increase in
muscles mass during an intensive training period in soccer athletes.
What is the BOD-POD? DEXA? - Correct Answers -A body composition recording
device that uses air displacement plethysmograph
DEXA: dual energy x-ray absorptiometer used to measure bone mineral density (BMD)
to measure bone loss.
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 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 roll in buffing exercised 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 (II) muscle fibers
C. Shift in fiber types type 2b (IIx) to 2a (IIa)
Regular aerobic training causes what adaptations in skeletal muscle - Correct Answers -
A. Increased oxidative capacity, increased number and size of mitochondria
B. Adaptation of muscle fibers: Type 2A to type 1 slow twitch, meaning there is more
muscle fibers to carry out aerobic ATP production.
C. Increased oxidation of fats and glycogen.
