Articles

Question 1

__ percent are distributed in what four places?

Answer 1

5%

Brain, liver, kidney, and testes

Question 2

CM has shown to improve _________ and increase ________.

Answer 2

Exercise performance

Fat free mass

Question 3

Creatine can as a ________ agent after more intense resistance training

Answer 3

Antioxidant

Question 4

Creatine can increase what adaptations

Answer 4

Increased plasma volume and glycogen storage. Can improve ventilatory threshold and reduce oxygen consumption

Question 5

Creatine combined with what can create heightened muscle glycogen stores?

Answer 5

High carbohydrate diets

Question 6

Creatine has demonstrated neuromusclar performance enhancing properties in what two types of exercise?

Answer 6

Anaerobic and intermittent exercise

Question 7

Creatine has positive effects on what:

Answer 7

Enhancing strength and hypertrophy

Improving benefits of high intensity speed training

Improving aerobic endurance lasting more than 150s

Question 8

Creatine has the most pronounced effects on

Answer 8

Short duration (<30s) high intensity intermittent exercises

Question 9

Creatine in addition to a single bout of resistance training can favor an anabolic environment by inducing changes in gene expression after only ______ of supplementation.

Answer 9

5 Days

Question 10

Creatine is produced __________.

Answer 10

Endogenously

Question 11

Creatine is produced at an amount of ____.

Answer 11

1 g/d

Question 12

Creatine is used and researched in clincal setting to investigate what?

Answer 12

Myopathies

Question 13

Creatine is used as a _______ aid.

Answer 13

Ergogenic aid

Question 14

Creatine retention can be increased with what two things?

Answer 14

Carbs and Proteins

Question 15

Creatine supplementation may facilitate the reuptake of ___ into the ___ by the action of the _______

Answer 15

Ca2+

Sarcoplasmic Reticulum

Ca2+ ATP Pump

Question 16

Creatine synthesis occurs in the ______, ________, and to a less extent the _______.

Answer 16

Liver, Kidneys, and Pancreas

Question 17

How is creatine transported?

Answer 17

By CreaT1

Question 18

How many enzymes are required for creatine synthesis?

Answer 18

Three

Question 19

How much creatine do we get from an omnivorous diet?

Answer 19

1 g/d

Question 20

The endogenous production and dietary intake matches the rate of creatine production from the degradation of phosphocreatine and creatine at __% and __% respectively.

Answer 20

2. 6%

1. 1%

Question 21

The specific aspects of anaerobic endurance performance improved by creatine supplementation were _____ and _____

Answer 21

Work and Power

Question 22

What are the two forms of creatine in the human body. What percentage do they make up?

Answer 22

Phosphorylated (60%)

Free Form (40%)

Question 23

What creatine transporter is present in the testes?

Answer 23

Crea T2

Question 24

What is the impact level on metabolism on the three amino acids?

Answer 24

Glycine: Low

Arginine and Methionine: High

Question 25

What percentage of the bodies creatine stores are found in the skeletal muscle?

Answer 25

95%

Question 26

What three amino acids are required for creatine synthesis?

Answer 26

Glycine, arginine, and methionine

Question 27

What two things can effect the creatine pool?

Answer 27

Muscle fiber type Quantity of Muscle Mass

Question 28

What two ways can creatine be cleared?

Answer 28

Saturation or renal filtration

Question 29

What type of creatine consumption leads to increase in creatine levels within the body?

Answer 29

Oral

Question 30

What's the most widely used and researched form of creatine?

Answer 30

Creatine Monohydrate (CM)

Question 31

When creatine supplemntation is combined with heavy resistance training, what has been shown to increase?

Answer 31

IGF-1

Question 32

Where is 95% of the bodies creatine stores found?

Answer 32

In the skeletal muscle

Question 33

Which muscle fiber responds best to creatine?

Answer 33

Type II Fibers

Question 34

Who has a lower resting creatine concentration?

Answer 34

Vegetarians

Question 35

Who saw the great increase in lean mass from creatine?

Answer 35

Vegetarians

Question 36

How many grams of whey protein is an effective strategy for augmenting gains in lean body mass?

Answer 36

20g

Question 37

Leucine values in the blood over the 3-hour period were what percentage greater than soy and casein?

Answer 37

Soy: 73% Casein: 200%

Question 38

Muscle protein synthesis over a 3-hour postexercise period was ___ higher after whey than casein.

Answer 38

2-fold

Question 39

The mechanism underlying the greater adaptive response to whey in lean body mass is what?

Answer 39

Leucine

Question 40

What percentage of BCAAs does have Whey have more of than Soy?

Answer 40

50%

Question 41

What percentage of whey is made up of leucine?

Answer 41

>10%

Question 42

What promotes muscle protein synthesis and prevents muscle protein breakdown?

Answer 42

BCAAs

Question 43

What three amino acids does whey have, that soy doesn't?

Answer 43

Leucine, Isoleucine, and Valine

Question 44

Whey can directly activate contractile muscle protein synthesis through what?

Answer 44

mTOR