Exam 4

Question 1

Actions of Anabolic Steroids

Answer 1

• Acts just like testosterone
• Binds to receptors inside of cells specifically muscle and when it binds to the receptor inside the cell it causes the production of new proteins and causes an increase in muscle mass
• Primary use of synthetic testosterone is to increase muscle mass
• > Resistance training athletes are the most likely to use these
• Anabolic steroids are a synthetic form of testosterone
• > If we take a synthetic form, the body stops producing the natural form since levels are kept high
• > In this case, the use of these has emasculating effects
• > Big muscle mass, but less manly in other aspects

Question 2

Nutrition Practices for Competition

Answer 2

1. Dietary manipulation during the competition phase will work if there were changes in the dietary practice during the training phase
2. Ensure adequate fuel supplies during the event
   - No matter the duration, the diet has to be able to cover it
   - Different diets will cover different durations
3. Facilitate temperature regulation by preventing dehydration
   - Has to have a lot of fluid in your dietary intake because lots of fluid is lost during events
4. Achieve desired weight classification while maintaining fuel and water supplies
   - Some events have desired weight classifications
   - If you are cutting weight to make weight, your diet needs to provide enough fuel and water so that if you do make weight you can still compete
5. Avoid gastrointestinal discomfort during competition
   - You can not perform well when you are dealing with GI issues, so do not intake a diet that will cause discomfort

Question 3

Risks Of Anabolic Steroids Use list

Answer 3

1. Prolonged high dosages can lead to reductions in testosterone production
2. Can cause an increase in estradiol concentrations
3. Connective Tissue Damage
4. High levels of synthetic testosterone causes prostate hypertrophy
5. Ventricular hypertrophy in the heart
6. Can effect thyroid function regulation
7. High and continued use of synthetic testosterone can cause abnormal liver functions
8. Uses of anabolic steroids cause a reduction in HDL and increase in LDL
   - > cholesterol levels
9. Effects Women
10. Effects Young aged boys

Question 4

Factors Controlling the Resynthesis of Glycogen

Answer 4

1. The Severity of Depletion
2. The Extent of Muscle Trauma
3. Amount of Dietary Carbohydrates
   - With the optimal amount of carbohydrates in the diet, resynthesis is faster
4. Exercise Types Effect on Resynthesis of Glycogen
5. Blood Lactate Concentrations

Question 5

Should I combine Coffee and Creatine to increase ergogenic effects?

Answer 5

• Adding all three illegal substances together coffee, caffeine and creatine is a bad idea
• Caffeine negates the effects of creatine
• If you want your creatine to work, you need to refrain from drinking coffee
• > Start this before you start creatine loading, should probably stop drinking coffee a week before
• Caffeine is great for endurance athletes
• creatine is great for resistance training athletes
• > Benefit different pathways

Question 6

Benefits of Pyruvate

Answer 6

1. Increase in pyruvate increases glucose transport in active muscle
   - Increases the uptake of glucose into the cell from the blood which conserves glycogen
   - > If we can take glucose out of the blood to break it down for energy, we do not have to use the stored glycogen in the cell for energy
   - Has effects that augment endurance athletes
2. Helps Aid Body Fat Loss
   - Increases body fat loss when accompanied by low-calorie diet
   - Potential Diet aid

Question 7

Role of Magnesium

Answer 7

• Is involved most importantly with oxygen uptake and therefore energy production
• Exercise has detrimental effects on our levels of magnesium
• > Strenuous exercise increases our need for magnesium and it does that by causing us to lose it in sweat or urine
• The more magnesium we are losing the less energy we can produce

Question 8

Eating During Exercise

Answer 8

• Exercise causes a suppression of insulin and increases stress hormones
• > Both are linked to extracting nutrients and keeping things like glucose levels where they need to be
• Ingestion of carbs during extended exercise is good since it will promote insulin production and make glucose available to cells
• Eating while exercising is good
• > Recommended rate of carbohydrate intake during exercise is 30-90g of carbohydrates total per hour
• > Even after 40 minute exercise sessions we can eat carbs as soon as we are done
• > Even if it is low intensity we want to bring in carbs, just do it at a lower level
• > Other variables matter such as size, weight, BMR, etc
• Liquid sources of carbohydrates are just as effective of solid carb sources
• > Exercise induces fluid loss, so liquid sources are much less problematic
• > Liquid help replenish the fluids we are losing
• > Want 6-8% fluid volume carbohydrate
• Optimal carbs to consume while exercising are liquids that have 6-8% of their volume as carbohydrates

Question 9

Balanced Diet for Active Individuals

Answer 9

• If the composition of the diet remains the same as the number of calories increase, that diet is still acceptable
• If you are increasing your activity and change the diets components, it will change your diet for the better
• > Not dramatic shifts, but enough shifts that it will cause benefits
  1. Increase a lot of carbohydrates
• all ages are 58-68% carbs
  2. Increase proteins
• adult 19+ years old is 10-35% protein
  3. Decrease fats
• all ages are 20-35% fat
  4. Vitamins and Minerals stay at the RDA
  5. Increase fluids
• Consume 2-3 hours before exercise, consume again 30 minutes before, during and 30 minutes after

Question 10

Amino Acid Supplementation for Ergogenic Effect

Answer 10

• Athletes that do this are doing so because there is a general belief that you can boost the natural production of things like testosterone, insulin, or muscle strength by increasing the availability of amino acids
• Mostly for resistance athletes
• If you increase the availability of amino acids by supplementing the diet, you can cause a shift to continue to produce proteins
• Research does not back this ideology up
• ANY increase above the normal dietary levels of AAs, shows absolutely no gain
• One exception
• > If the dietary levels of protein was insufficient, then the AA supplementation brought the individual up to their normal level, therefore showing an increase up to normal levels

Question 11

Role of Zinc

Answer 11

• Used for the repair of muscle tissue and energy production
• Exercise is a form of stress and stress depresses immune function and zinc negates that depression
• Zinc promotes bacterial replication and retards viral replication
  -> To prevent or recover from the flu increase the amount of zinc in your diet
  -> If you have a bacterial infection and you increase the amount of zinc you are getting, you will help the bacteria replicate and it is harder to get over that infection
• There is an easy test to determine if you are dealing with a bacteria or viruses
  -> A white blood cell count
  Bacterial infections increase white blood cell amounts
  -> Viral infections decrease white blood cell amounts
• Exercise benefits by having zinc supplementation
  -> Low doses of zinc, no more than 30 mg at a time are better than high doses
  -> 30 mg of zinc 5x a day is positive, but 100 mg of zinc once a day is negative
• Side effect of zinc whether it is dietary or supplementation is that it makes your food taste weird

Question 12

Why should we add more carbs for more active individuals?

Answer 12

1. Glycogen is more important as a fuel as exercise intensity increases
   - There is a training adaptation to be able to store more glycogen
   - > To store more glycogen, we need more glycogen in our body
   - Make more glycogen by having excess carbohydrates that are converted into storage
2. Even if we store more glycogen, the glycogen reserves get exhausted within 2 hours of heavy endurance exercise
   - Muscle glycogen is depleted within 30 minutes of near-maximal or submaximal effort
   - > If we deplete the muscle glycogen, the rest of the glycogen is coming from the liver
3. The body can only store limited amount of carbohydrate
   - Training adaptation is to allow us to store more carbs
4. Fat metabolism is linked to carb metabolism
   - > By having more carbs, we can get better use of fats
   - > Training adaptation is to switch energy sources from carbs to fats

Question 13

Buffering Solutions Ergogenic Effects

Answer 13

• We know that when we are engaged in maximum exertion of resistance type training we are going to produce lactate
• > Accumulates in active cells
• Changes the pH of the cell by lowering it
• Changes the ability to do energy transfer by shutting off anaerobic pathways which are the gateways to aerobic pathways
• > Can not produce more energy
• Entire concept for buffering solutions is to increase the bicarbonate reserves, a natural blood buffer, which will allow us to deal with extra lactate and reduce the fatigue effect
• > Thus, giving us more energy
• Increasing sodium bicarbonate intake can negate effects to help this
• > It is baking soda
• In endurance athletes, we see a greater effect from the ingestion of sodium bicarbonate
• Dosage is IMPORTANT
• > Must be greater than or equal to 0.3 g per kg of body weight
• > Dosage exhausts itself in 6-8 minutes because the kidney’s job is to maintain the correct blood chemistry
• The cumulative anaerobic nature of the exercise is important as well
• > If we have a pathway completely dependent on an anaerobic component, bicarbonate can not keep up with lactate production regardless

Question 14

Anabolic Steroid Techniques

Answer 14

• Most people combine techniques
  1. Stacking
• They do not use one source, they use several sources
• Use of multiple different steroid preparations
  2. Pyramiding
• Progressive increase in dosage
• Generally follows cycles
• Normal cycle is somewhere between 6-12 weeks
• > Over the course of these, the amount of steroid ingestion will increase
• Dosages can get as high as 40x the recommended medical dosage
• Once peak is reached, the usage tapers off so that there are a couple of months between their maximal dosage and the day of competition
• > This is done so it cannot be detected on competition day

Question 15

Anti-cortisol Compounds: Glutamine

Answer 15

• A Nonessential amino acid
• Most abundant in blood plasma, skeletal muscle
• Represents more than 50% of the muscles free-pool of amino acids
• > present to maintain protein production
• Used to counteract the effects of cortisol that reduces our body taking it up in the first place
• Research says there is no gain to resistance athletes when they take glutamine powder
• Does not reduce the effect of exercise on the breakdown of catabolic proteins
• Another Possible mechanism
• > Glutamine is used as a fuel source to produce energy when our cells are fighting an infection
• > Macrophages and Lymphocytes are blood cells that fight infection by using glutamine for energy
• Research shows that glutamine supplements helps when fighting an infection and helps to train through illness, otherwise has no effect

Question 16

Exceptions in the Effects of the Use of Anabolic Steroids

Answer 16

• Athletes are unable to get the same type of compounds or dosage
• > There is no controlled experimentation
• > There is no consistency across research
• > The lab has defined parameters, meaning they may not be testing what’s being used at the gym
• Research does show that steroids will cause an increase in mass muscle
• > May be due to protein or may be due to an increase in strength
• > We will look bigger

Question 17

Mechanisms of Ergogenic Action

Answer 17

• They all do not do all of these things, but they have the potential to do some of these things
  1. Act as a nervous system stimulant
• Amphetamines, Catecholamines, and Caffeine
  2. Increase storage and availability of limiting substance
• Creatine, carbohydrates and chromium
• Increases the availability of something that can be limiting
  3. Act as some sort of supplemental fuel source
• Example is a concentrated glucose solution that is consumed or injected to increase blood glucose levels
  4. Reduce or neutralize performance-inhibiting metabolic byproducts
• Increasing amount of buffer there to prevent pH change which delays fatigues
• Sodium bicarbonate is an example
• > If we increase the amount of buffer to delay the onset of lactic acid it would decrease fatigue
• Sodium citrate
• > Make citric acid available to power the Kreb cycle
• Makes it so you don’t have to go through the breakdown of glucose to produce citric acid which leads to fatigue
  5. Anything that facilitates recovery in an unnatural way is an ergogenic
• Gatorade is one, but it is not banned
• higher levels of recovery aids are banned
  6. Enhance the resistance-training responsiveness
• Anabolic steroids
• > Synthetic testosterone, it is man made
• > Muscle mass increases
• > Growth hormone

Question 18

3 Marketed Carbohydrate Sources

Answer 18

1. Sports Drinks
2. Sports Bars
3. Sports Gels
   - concentrated sports drinks
   - since they are concentrated drink 4-8 ounces of water for every ounce of sports gel

Question 19

How are ergogenics detected?

Answer 19

• Primary method for the detection of banned ergogenic substances is through a urine test
• Other methods include blood, saliva, etc
• NCAA has random drug testing

Question 20

Role of Iron

Answer 20

• Red Blood Cells are recycled in the liver and the liver takes the iron and stores it
• > Storage forms and free forms
• Because we can recycle it and can make new hemoglobin when we make new RBC, it is a trace mineral but we still have to have it
• Hemoglobin and myoglobin both contain iron
• It is also present in some of the enzymes that function in energy production
• Important trace mineral for women during the menstrual phase of the menstrual cycle
• > Losing blood and blood loss increases anemia, so increasing iron can offset that

Question 21

Differences in Nutrition For Training vs Competition

Answer 21

• Most of our time is spent training, so our daily nutritional practices are more related to training than they are to competition days
• No amount of dietary manipulation just before competition will make up for an otherwise everyday poor diet

Question 22

When should you consume carbs after a workout to aid glycogen resynthesis?

Answer 22

• If you consume carbs immediately after exercise you are going to get higher resynthesis of glycogen within 4 hours of exercise
• If you delay consuming carbs after exercise for even 2 hours, then you will delay your glycogen resynthesis
• If the interval between exercise sessions is going to be short like less than 8 hours (2 workouts in a day), then carb ingestion should begin as soon as possible after the workout
• > 15-30 minutes post workout
• > Continue to load every 15-60 minutes until you can consume a larger meal

Question 23

Red blood cell re-infusion, or blood doping technique

Answer 23

• non-pharmacological approach that is controlled, or banned
• Athlete is going to have 1-4 units of their blood drawn taken at an interval of every 3-8 weeks
• Blood plasma is 55% of the blood and is re-infused back into the athlete immediately
• The red blood cells are 45% of the total blood volume and are frozen and stored
• 1 to 7 days before an endurance event, the pact cells are re-infused
• > This increases the red blood cell volume, thus increasing hemoglobin between 8-20%

Question 24

The order that the body looks for energy sources for replenishment

Answer 24

• Body looks for carbohydrates for energy first, then goes to proteins and last will go to fats

Question 25

Oxygen Inhalation Ergogenic Effects

Answer 25

• Some athletes believe if you inhale oxygen before or after working out you will have a benefit
• The composition of air at atmospheric pressure is 20% oxygen
• Generally people who are breathing atmospheric air have 95-99% of oxygen saturation
• The low value for oxygen saturation is 95% saturation of the blood
• > Just from breathing 20% oxygen
• If you inhale 95-100% of oxygen it does not do anything
• > It does not increase the saturation value of the blood
• > It is a placebo effect
• It is still done because of the belief that something happens
• There are no negative results
• Inhaling Oxygen During Exercise
• > Breathing hyperoxic air during exercise does improve performance
• > But this is not possible during competition
• > If you are training with an aid that makes your training more efficient by inhaling oxygen and then you go into competition without it, you are actually putting yourself at a disadvantage
• EPOC
• > Excess Post-exercise Oxygen Consumption
• > Oxygen consumed to bring physiological variables to resting levels
• Inhaling oxygen does not facilitate recovery, does not facilitate performance in the subsequent workout, all it does is increase performance in the current workout

Question 26

High Carbohydrate Meal Before a Competition

Answer 26

• Takes carbs 4 hours to be digested and stored as glycogen
• > Want to eat 4-6h before competition with carbs
• Want carbohydrates to replace the glycogen that was lost
• Not all carbs are the same, high glycemic index ones are broken down and made available more rapidly!
• > Want to consume high glycemic index carbs before competition to make sure they are there, but also want to consume some low glycemic index carbs to make sure there are more available when still competing
• Can make this even more advantageous by eating a candy bar right before the event
• > Many of these bars are a little more balanced than you think they would be
• > Many are carb rich, have protein in them but not too much, and have some fat
• > 5 minutes prior to the event, eat a chocolate candy bar

Question 27

Anti-cortisol Compounds: Phosphatidylserine

Answer 27

• Found in the inner layer of the plasma membrane
• Because of its location is going to be active during a neuroendocrine response to stress
• Has the potential of preventing the adrenal cortex from releasing cortisol
• Mixed results
• > In some cases it gives an ergogenic effect
• > In other cases there is none

Question 28

Protein Consumption for Children and Adolescents

Answer 28

Children and Adolescents need more protein than adults because they are still growing

• > they are building muscle and bone, so normal energy needs are higher
• Can not just increase the intake of calories
• > need an increase in the percent of protein in their diet
• > If they just increase calories that will increase fat and growing children do not need extra fat
• Want to allow growth without increasing the body weight

Question 29

Steroid Substitutes: DHEA

Answer 29

• Most common hormone in our body
• > Produced by adrenal cortex naturally
• > Precursor, or pro-hormone that gives rise to testosterone and estrogen
• > A steroid hormone because produced by the cortex
• Athletes consume DHEA because it is believed to increase testosterone
• > By taking this, we are producing testosterone the ‘natural’ way
• > DHEA is converted to testosterone when the body NEEDS it, therefore DHEA does not necessarily cause testosterone increase because if we have a proper amount in the body then there is no effect
• literature does not support that it increases muscle mass or strength

Question 30

Risks of Anabolic Steroid Use: Estradiol Concentrations

Answer 30

• Can cause an increase in estradiol concentrations
• Predominantely in women
• 7-fold increase in estrogen levels
• Can lead to gynecomastia
• > Creates mammary glands in men causing the development of breasts and breast milk production
• > This is irreversible

Question 31

Role of Phosphorus

Answer 31

• May delay the onset of anaerobic metabolism
• If we increase phosphorus levels we can change the conversion from creatine phosphate to glycolytic pathways by changing the amount of phosphate that we have
• Deficiencies in Phosphorus will delay energy anaerobic productions
• Increasing Phosphorus will make energy anaerobic production occur more efficiently
• Increasing Phosphorus consumption in our diet reduces blood calcium levels
• > Blood calcium levels will not be able to power muscle exercise and we will see detrimental effects on bone
• > Link between Phosphorus and calcium

Question 32

Modified Technique of Carb Loading

Answer 32

• Classic was not tapered down at all
• > Modified technique tapers
• Change in exercise
• > a slow, downward taper in the duration and intensity of exercise
• Still a 7 day technique
• Change in diet
• > Starts with no less than 50% carbs and increases to about 70% carbs
• Carb depletion stage was found to be unnecessary in the classic technique
• > You do not have to deplete the body of the glycogen it already had in order to put more glycogen in
• There are risks in training really hard up to 4 days before competition because you can get injured
• > This technique eliminates the hard training phases by reducing the intensity as you get closer
• Saw exactly the same gains statistically, so it worked!

Question 33

How much carbs post-exercise should you consume to aid resynthesis of glycogen?

Answer 33

• Based on body weight, the amount of carbs that should be consumed is 1.2 grams of carbs per kg of body weight per hour for an accumulation of about 50-100 grams of carbohydrates
• > Maintain that for about 4-6 hours
• When large meal time comes want large meal to make up 150-250 grams of carbohydrates
• If longer recovery times are available it is not immediately necessary to ingest carbohydrates
• > Worry about getting 7-10 grams of carbs per kg of body weight over the next 24 hours
• > About 50 grams per hour to make that work

Question 34

What is the specific amount of carbohydrates should you consume before a competition?

Answer 34

• Consume the high carb meal 4-6 hours before
• Somewhere between 200-500 kilocals total
• Need 50-100g of low index carbohydrates
• > Want to start glycogen storage with the high index ones
• Plenty of fluids is important!

Question 35

Macrominerals

Answer 35

1. Calcium
2. Sodium
3. Magnesium
4. Sulfur
5. Potassium
6. Phosphorous
7. Chloride

Question 36

Vitamins from your diet vs supplementation

Answer 36

• Decades of research indicate that there is absolutely no gain in taking vitamin supplements if you are getting a balanced diet
• If you are not getting a balanced diet then supplementation can help

Question 37

Conundrum with Ergogenics that Athletes Face

Answer 37

• Athletes go to such incredible lengths to increase their overall health, yet they are going to ingest or inject synthetic agent that cause things like nausea, hair loss, liver damage, drug addiction, itching, irritability, etc
• The most healthy people in the world are ingesting and injecting things that have known health issues

Question 38

Role of Chromium

Answer 38

• Helps maintain carbohydrates and lipid metabolism
• Not a coenzyme, it a cofactor in carbohydrate and lipid metabolism
• Plays a role in energy production

Question 39

Risk Of Anabolic Steroids Use: Ventricular hypertrophy in the heart

Answer 39

• Ventricular hypertrophy in the heart

- Enlargement of walls in the heart chambers affects the cardiac output and can lead to a heart attack, or stroke

Question 40

Concerns for Protein Consumption

Answer 40

1. No real indication that excess protein is harmful to an otherwise healthy individual
   - However, if a person has liver or kidney issues there’s a concern for too much protein
   - For elderly too much protein can be a problem quicker than for someone who is younger
2. Metabolism of protein requires more water than metabolism of carbs or fats
   - Waste product when we metabolize proteins is nitrogen
   - Potential for dehydration
   - > Nitrogenous waste products are excreted in urine, so to get rid of this need to drink more water
3. For sedentary individuals an increase in protein can cause calcium loss
   - If protein is being increased in sedentary individuals for a reason need to look at supplements that have calcium and phosphorous to replace the loss

Question 41

Beta 2 Adrenergic Steroid Substitutes Examples

Answer 41

• The last 3 drugs are approved in the US for medical reasons, usually for respiratory functions
  1. Clenbuterol
• Very common drug in Europe
• Bronchodilator
• Not approved in the US
• > even with a medical condition will not be allowed to compete
  2. Metaproterenol
• Beta-2 agonist
• Approved in US
  3. Albuterol
• beta 2 agonist
• Shows the greatest increase in muscle power output
• Approved in US
  4. Salbutamol
• Does nothing in terms of performance
• Highest usage rates because people in the gym think it’s working, but research shows it does not
• Approved in US

Question 42

Timing of the Consumption of Proteins Post-Exercise

Answer 42

• Consuming protein within an hour of exercise can be linked to an increase in muscle mass
• If you wait more than an hour before consuming protein, generally that effect is gone
• > no effect

Question 43

What is a Glycemic Index used for?

Answer 43

• Not all carbs are the same, or physiologically equal
• When carbs are different we use a glycemic index to compare them
• > it categorizes foods based on the glucose they produce
• Glycemic Index is based on a glucose scale
• > Demonstrates the amount of increase of glucose in the blood that is caused by the ingestion of food

Question 44

Effect of exercising in the cold on protein consumption

Answer 44

• Cold temperature training utilizes more protein because not only are you using the energy for training, but you are also using energy to stay warm
• > Your body is increasing your energy needs, therefore you need to consume more protein

Question 45

Short Technique of Carb Loading

Answer 45

• Don’t devote a whole week
• Reduce time frame and get very similar results
• Two days before competition
• The day before carb loading have a normal workout
• Over the next 24 hours eat 10g per kg of high glycemic index of carbohydrates
  -> Change eating habits the day before competition
  Findings
• Very similar results to the whole week method
  -> Not exactly the same levels of glycogen loading, the week program was only a little more

Question 46

Risk Of Anabolic Steroids Use: Prostate Hypertrophy

Answer 46

• High levels of synthetic testosterone causes prostate hypertrophy
• Prostate releases secretions to help nourish sperm as it enters the female
• When this occurs, the gland enlarges
• Two types of Prostate Gland Hypertrophy
  1. Benign
• Large prostate
  2. Malignant
• Prostate is getting bigger and bigger from cell division
• By enlarging, the bladder is prevented from emptying fully which leads to constant bathroom breaks, but the urethra is blocked constricting flow so it is difficult to release the urine
• > Bladder cannot fully empty

Question 47

Anti-Cortisol Compounds Ergogenic Effects

Answer 47

• Hypothalamus releases CRH in response to stress (exercise), trauma, and infection
• > Causes the anterior-pituitary to release ACTH
• > ACTH causes the adrenal cortex to release cortisol
• Anti-cortisol compounds prevent the production of cortisol
• Strength and power athletes use supplements to decrease the amount of cortisol produced because when it is produced, it decreases the amino acid transport into cells
• Want these amino acids to come in to build new proteins like actin and myosin to increase muscle

Question 48

Role of Selenium

Answer 48

• Functions as an antioxidant
• Since exercise increases the production of antioxidants by increasing selenium it prevents the production of antioxidants
• Exercise can benefit by having increased selenium because it decreases antioxidants
• > Gets rid of free radicals produced by exercise

Question 49

DHEA Ergogenic Effect Low doses vs High Doses

Answer 49

1. Low doses
   - No increase in testosterone
   - No increase in muscular strength
   - No change in muscle or fat cross-sectional areas
   - No positive adaptations to resistance training
2. High doses
   - Masculinization of females
   - Lowers LDL
   - Possibly accelerates cancer growth of prostate or breast
   - > increased cancer growth rates in both men and women
   - Alters menstrual cycle
   - If a person sees a positive effect from the supplementation it is because the supplement probably brought the body to the level it was supposed to be at, not a higher level

Question 50

Consumption of Protein Effect on the Elderly

Answer 50

• Old people need more protein than middle-aged people
• > Older sedentary people in general need more protein than the US RDA suggests
• If they are exercising, they will increase the protein need even more
• Sedentary Elderly people need more protein than resistance training elderly people, but less than endurance training elderly
• Endurance training elderly people need more protein than resistance athletes and sedentary elderly people
• Resistance training elderly people need less protein than endurance training and sedentary elderly people
• > This increase in the need of protein can be offset by resistance training because they will require less protein
• If the elderly increases the protein too much it will have negative effects
• > But if an elderly person is resistance training and they double their protein intake 2x the US RDA suggestion, they will see a greater hypertrophic response in the muscle
• > Greater muscle mass (size) and strength
• Elderly people generally have a significant skeletal muscle decline
• > so to offset the weakening of the bone increase the weight training exercises to increase the muscle that supports the bone
• > Can benefit from a resistance training program to increase strength and muscle mass to do this increase protein in the diet
• -> Increasing protein while resistance training will offset skeletal muscle decline

Question 51

Positive and Negative Effects of Growth Hormone

Answer 51

• people use it because if they can put the muscle on, then they can make the muscle strong
  1. Positive Effects of HGH
• Increase in lean body mass
• But no increase in muscular strength or endurance
  2. Negative Effects of HGH
• Swollen feet and ankles
• Joint pain
• Carpal tunnel syndrome
• Development of diabetes or pre-diabetes
• Acromegaly

Question 52

Role of Calcium

Answer 52

• Is of extreme importance for bone health
• If we have a deficiency of calcium, we will see a loss of bone density
• From the exercise prospective loss of bone density will affect things like strength

Question 53

Effect of consuming carbohydrates to increase glycogen resynthesis speed?

Answer 53

• Consumption of carbohydrates after exercise is important, but not all carbs are the same
• The type of carb that is consumed post-exercise should be selected based on the amount of time that is going to be available for the replenishment
• In general, you want to consume high glycemic index food immediately post-exercise because it can be absorbed and digested rapidly
• > Allows us to replenish glycogen quickly
• When you get a change to eat a larger meal you want high glycemic carbs and a balanced meal
• > Want carb loading until you have a chance to eat a bigger meal
• If recovery time is short before next workout want to consume high GI carbs, to replenish glycogen faster

Question 54

Side Effects of Pyruvate

Answer 54

• Lots of side effects with increased pyruvate consumption
• Lots of gastrointestinal discomfort
• > Side stitch when running
• > Things are not functioning the way they are supposed to
• > Diarrhea is common
• ->Researchers question if this is the cause of weight loss

Question 55

Dangers of Amphetamines

Answer 55

1. Dependency
   - Physiological Dependency where your body needs it
   - Emotional Dependency where the person feels like they need it
2. Side Effects
   - Headache
   - Agitation
   - Fever, increases body temperature
   - Dizziness
   - Confusion
   - increases likeliness of fatigue
   - > all are negative for sports
3. Drug Tolerance
   - Amphetamines are a drug that creates a tolerance
   - our bodies will require a larger and larger dose to produce the same effect over time
   - increased heart rate and blood pressure
4. Inhibition of pain perception
   - The idea is that this enables you to work longer and harder through pain
   - From an athletic prospective there is no real positive effect on physical capacity or performance

Question 56

Types of B Vitamins and their Functions

Answer 56

1. B1 (Thiamin)
   - Carbohydrate Metabolism
2. B2 (Riboflavin, or niacin)
   - Hydrogen carrier in FAD and NAD
   - Related to energy
3. B6
   - Amino acid metabolism and breakdown of glycogen to glucose
   - Related to energy
4. B12
   - Production of red blood cells and protein synthesis

Question 57

Effects of consuming amino acids, or proteins to increase glycogen resynthesis speed?

Answer 57

• When amino acids, or proteins are added to the diet it increases the resynthesis of glycogen by boosting the insulin response
• Insulin stimulates glucose uptake
• > Enzyme called glucose synthase
• > Rate limiting enzyme for glycogen resynthesis
• > The activity of glucose synthase is enhanced by insulin
• So protein, or amino acids coupled with carbohydrates boost insulin which boosts glucose synthase activity which allows faster glycogen resynthesis
• The addition of proteins are especially important when carbohydrate intake is insufficient
• > Less than 1.2 grams of carbs per kg of body weight per hour
• Another benefit of having amino acids, or proteins associated with carbohydrates is that it is going to stimulate post-exercise anabolic activity
• > Helps with tissue repair and growth
• > Especially important with heavy endurance training

Question 58

Timing of Protein Intake for Ergogenic Effect

Answer 58

• The timing of protein intake is extremely important
• If timed correctly, can effect the response to resistance training
• Can see up to a 4x increase in training resistance response due to new protein synthesis, if amino acids are consumed immediately before or immediately after the workout
• Leucine rich foods trigger this protein synthesis
• Does not appear that these gains are long term

Question 59

Creatine Ergogenic Effect

Answer 59

• Creatine is a natural component in a lot of things in our diet including meat, poultry and fish
• Vegetarians are at a distinct disadvantage when it comes to creatine because it is a component that is stored in muscle tissue which they are not consuming
• > You do not see many vegetarian weight lifters
• Eat a lot of meat, get a lot of creatine

Question 60

Synthesis of Creatine

Answer 60

• Body naturally synthesizes creatine
• It is in our diet, we can take it out of our diet and store it in the muscles in our body
• Can Synthesize approximately 1 gram per day of creatine
• Store in our muscles between 120-140 grams of creatine
• Creatine is stored as creatine phosphate and used as a transfer phosphate to create energy
• Belief that if we can increase the amount of creatine in our diet, we can increase the amount of creatine that can be stored which will then make more creatine available to power things
• > Causing more strength and power to increase performance

Question 61

Protein Consumption for Women

Answer 61

• Women use more protein than men
• > Especially in the mid-luteal phase of their menstrual cycle
• When their cycle shifts from the follicular to the luteal phase, women start to burn more protein
• Women athletes should monitor their cycle, so they can tell when they are switching from the follicular to the luteal phase
• > If they do not monitor their cycle, they will see that their available energy output changes with no explanation

Question 62

Effects of Anabolic Steroids: Central Nervous System Activation

Answer 62

1. Central nervous system activation
   - Activation of the central nervous system
   - More competitive, more fatigue resistant, and more aggressive
   - > allows for longer and harder training
   - Aggression due to steroids is referred to as “roid rage”
   - Higher competition and fatigue resistance allows for longer and harder training
   - > Leads the person to believe that the drug has caused an effect
   - > But in fact it was due to the extra training they were able to engage in bc of the steroid, not the steroid itself
   - Those that take high doses of anabolic steroids alter their mood and have psychotic disfunction
   - > Lots of anger, Little bit of persecution, Little bit of paranoia
   - > Psychologic and physiologic effects
   - > Psychotic episodes occur due to this CNS activation
   - > High doses of anabolic steroids cause psychotic dysfunction
   - Consumption is through a needle

Question 63

Pre-event Meal

Answer 63

• Need to look at the composition of the meal you are going to consume pre-event and the timing of the meal
• Needs to be planned and scheduled
• > The scheduling part is what people struggle with
• It takes energy to digest a meal, so if you are digesting a meal during a meet than you are using energy to digest the meal
• > Make sure you have given yourself time to digest the meal
• > Some foods are easier to digest, than others

Question 64

Role of Vitamins

Answer 64

1. Help Growth
2. Help Development
   - As soon as a woman is pregnant, she needs to start a prenatal vitamin complex
   - > Mom and baby are fighting for the same resources, so they need a supplement so both get an adequate diet
   - > Can also increase vitamins by increasing your caloric intake, but a problem with that is it may cause weight gain
3. Metabolic Processes
   - Helped run by vitamins as a cofactor
4. Energy Transformations
   - Vitamins are involved in the ability to switch from one fuel source to another
   - > Carbs to fats
   - Vitamins are associated with our ability to store surplus and remove surplus
   - > Glycogen and lipid storage

Question 65

Pyruvate Ergogenic Effects

Answer 65

• Pyruvate is formed naturally when we breakdown glucose in the glycolysis pathway
• If we supplement the amount of pyruvate we are getting, we can increase the amount of substances available for energy production through the aerobic pathways
• Always sold as a salt
• > If it wasn’t there would be a significant stomach upset
• Ergogenic dosage of pyruvate is 2-5 grams per day
• > But not taken all at once
• > Spread over the day by having supplements with meals
• We naturally get pyruvate in our diet
• > Somewhere between 100-2000 mg of pyruvate a day
• > Primarily in fruits and vegetables
• > Can also get it in wine and dark beer

Question 66

Effects of Anabolic Steroids: Protein Synthesis

Answer 66

• The use of anabolic steroids and the increase of protein intake together stimulate protein synthesis in muscle
• > An anabolic steroid + a protein rich diet will increase protein synthesis
• > Primarily myosin
• This has been studied and used extensively in animals for beef production
• In humans there has been mixed results
• > Some studies show a gain in muscle mass
• > The use of steroids and protein rich diet probably does cause an increase in mass
• > BUT if you test this person with larger muscle there is no increase in strength, power or competition gains
• > Effect is really unclear as to if it is helpful
• Concluded that the use of anabolic steroids is based on what the athlete using the steroid believes to be true
• > Research does not show that there is an increase in strength
• > Individuals taking these are doing so because they believe that they have an effect, possible placebo effect
• > Trial and error and self-experimentation such as stacking and pyramiding leads to inconclusive results in research

Question 67

Creatine Loading Techniques

Answer 67

• New techniques instead of short pulse of 30 grams per day for 2 weeks are loading phase and maintenance phase
• Loading phase
• > 20-30 grams of creatine daily for 5-7 days
• Maintenance Phase
• > 2-5 grams of creatine daily
• > If we do not have the maintenance phase, there is a finite period of time with which the advantage will last
• > without maintenance about 35 days is all you will see the increase for and then the strength will start to decrease
• > Resistance trainers call this creatine washout
• Vegetarians would benefit most from this because they are not getting creatine from meat in the first place
• > For vegetarians that want to increase strength
• Another type of creatine loading
• > Take 3 grams of creatine for 28 days
• Get the same benefits you get from the 30 grams for 2 weeks, or the other loading methods
• All three options give basically the same benefits
• Do not need nearly as high dosages, just need more time
• It is also less of a shock on the body system
• not illegal

Question 68

Glycemic Load

Answer 68

• GL = (amount of available carbohydrate x GI) / (100)
• Glycemic Load takes the serving size of the carbohydrate into account
• A large portion has a higher GI than a small portion does
• > The greater the GL, the greater the increase in blood glucose and therefore insulin
• The effect of carbs, or diet on exercise is going to be due to the overall GI of the diet
• > Not just the amount of carbs, but the kind of carbs you’re eating

Question 69

Normal Recovery of Glycogen Resynthesis

Answer 69

• Under optimal dietary conditions we get about 5-6% of glycogen resynthesis per hour
• > Between 17-20 hours to resynthesis the entire expenditure of glycogen

Question 70

Risk Of Anabolic Steroids Use: Effect Thyroid Function Regulation

Answer 70

• Can affect the thyroid gland
• The Thyroid Gland is the major controller of metabolic activity
• Metabolic rates are altered

Question 71

Types of Fats

Answer 71

• Just like carbs, not all fats are equal
• The difference between saturated fats and poly and mono-saturated fats
  1. Saturated fats
• Linked with increase in bad cholesterol and high fats
• Animal fats
• Solid at room temperature
• Cause health problems
• Never want more than 10% of our diet to be from saturated fats does not matter how active you are
  2. Want most of our fats to be Unsaturated Fats
• Plant fats, oils, increase omega 3 and omega 6 fatty acids
• Omega 3 and omega 6 fatty acids are shown to reduce cardiovascular negative effects and are beneficial
  a. Monounsaturated fats
• are neutral in whether or not they cause a problem
  b.
• Polyunsaturated fats are beneficial
  c. Trans Fats
• Unsaturated fats that have had hydrogens added to them to make them saturated
• They were developed because they increased taste
• Trans fats are horribly detrimental to our bodies

Question 72

Controversy Involving the Amount of Protein you should consume

Answer 72

• If we are active we change the amount of protein we are intaking by increasing the amount
• > There is an increase in the amount of protein that you are going to take in post-exercise
• When is protein beneficial to be added to your diet?
• > The actual amounts of protein you should consume are very controversial
• > Some of the controversy is linked around age

Question 73

Exercise Effects on Vitamin Needs in Hot Temperatures and High Altitudes

Answer 73

1. Exercising in hot climates
   - increases the need for Vitamin C and Vitamin B
   - Especially B2 and B6
2. High altitudes increase the need for Vitamin E
   - The increased need of these vitamins from elevation or temperature can be met by caloric intake in our diet
   - > we do not need to take vitamin supplements

Question 74

Nutrition for Exercise Introduction

Answer 74

• People who exercise are generally looking at health benefits
• > Are taking nutrition into consideration
• Proper nutrition and exercise are strong partners
• > For health, fitness and athletic performance
• Pre-event changes in the diet
• > What you eat right before you compete will have an affect
• The appropriate diet can optimize performance
• An inappropriate diet can subtract from performance
• > Cause a lot of people to go to some extremes
• –> Going to extremes can become harmful: detrimental health wise, or can be very costly ($)

Question 75

When is the resynthesis of glycogen non-insulin dependent and insulin dependent?

Answer 75

• Carb Presence is important
• When you consume those carbs is also important
• In some cases insulin is going to help drive this process
  1. It is not insulin dependent if it is less than four hours after exercise
  2. Insulin dependent if it is more than 4 hours after exercise
• > Getting carbs in sooner allows resynthesis to occur faster because we do not need to worry about the role that insulin plays in getting the pancreas fired up

Question 76

Classic Technique of Carb Loading

Answer 76

• 7 days prior to competition
• > Exercise extremely hard to deplete glycogen stores
• > Consume a normal diet
• 6 to 4 days prior
• > Continue to train hard
• > No longer include carbohydrates in your diet
• > Caloric intake will be shifted heavy in fats or protein which is a problem because it causes GI problems
• > There is a cost during the preparation phase
• 3-1 day(s) prior
• > Rest
• > Diet should exclusively be carbohydrates
• Result
• > Performed better
• > All of this is independent of race day
• > Didn’t exhaust as much as they would have if they hadn’t done this
• > This did help! But at a cost

Question 77

Risks For Women Who Use Anabolic Steroids

Answer 77

1. Heart disease
2. Liver cancer
3. Depression
4. hostility and aggression
5. Eating disorders
6. Stunted height
7. Beard (chest hair, etc.)
8. Acne
9. Risk of HIV (because needles are shared)
10. Altered menstrual functioning
11. Breast reduction
12. Enlarged clitoris
13. Hair loss on head
    - male pattern baldness
14. Reduced levels of female hormones
15. Reduces reproductive functioning

Question 78

Effect of Creatine on Body Mass

Answer 78

• If you increase your creatine intake, your body mass increases
• > 0.5-5.2 kg increase in body mass for 30 grams per 2 week pulse of liquid suspension intake
• Increase comes from muscle
• Increase in body mass without any increase in testosterone or cortisol

Question 79

Concerns with Fat Consumption

Answer 79

• Both high and low fat diets cause problems
  1. A High Fat Diet
• A high fat diet leads to a very unhealthy high lipid profile
• Screen for three things when looking at lipid profiles
  a. Screen for triglycerides
  b. Screen for two types of cholesterol (LDL and HDL)
• LDL
• > Bad cholesterol
• > It is Glycogen fat cholesterol
• > Deposits plaque
• > Cholesterol is not soluble in blood plasma, so in order to be transported throughout the body it needs to be transported by something carrying it
• > Lipoprotein is a carrier molecule, or transporter
• > Liver creates this lipoprotein and packs this lipoprotein full of cholesterol
• > Cholesterol is less dense than protein would be
• > Lipoprotein either binds to lipids or protein cholesterol
• > Liver releases this transporter packed full of cholesterol, then cells take the cholesterol off and replace it with protein which increases the density
• —> As the body is using the cholesterol, we will have more HDL than LDL
• —> But if we are producing more cholesterol than our body can needs and it is not being stripped off, we have a high LDL load that is deposited in bad places
• First cholesterol alert comes at 80
• > STATIN is a cholesterol reducing drug they will start you on
• > Risk of having a high fat diet is that you are increasing the amount of cholesterol
  2. A low fat diet can be a problem too
• If the energy your body needs is coming from less than 20% fat issues occur
• Fat soluble vitamins can not be absorbed from your food
• It increases depression
• Low fat diet gets rid of good cholesterol and you can not produce steroid hormones

Question 80

B Complex Vitamin Functions

Answer 80

1. BIG PART of Energy Production
2. Tissue synthesis and repair
3. B Vitamins are a big part of the prenatal complex

Question 81

Risk Of Anabolic Steroids Use: Children

Answer 81

• Effects of anabolic steroids on young aged boys
• > Close growth, or epiphyseal plates faster
• > Shorter, but stockier

Question 82

Different types of glycemic index charts

Answer 82

1. Compares the rise in blood glucose from consuming 50 grams of a food vs 50 grams of white bread
   a. Low glycemic index would be < 60
   b. Medium Gi would be 60-85
   c. High would be greater than, or equal to 85
2. Compares the increase in blood glucose from consuming 50 grams of food vs 50 grams of glucose
   a. Low glycemic index is one that does not give us much more blood sugar than the glucose itself would give us
   = < 55
   b. Medium GI is 55-69
   c. High GI is > 70

Question 83

Ephedrine Ergogenic Effects

Answer 83

• Was used as a popular diet aid to lose weight for a long time
• > It was thought to help because it gives you the jitters
• Shown to have lots of health risks associated with it caused
• Research looked at what effects it had on exercise and the data was inconclusive
• > Probably no gain, but unsure
• > Stopped research because the negative health risks associated with it were so bad

Question 84

Use of Ergogenic Anabolic Steroids

Answer 84

• The typical thing that everyone thinks of with ergogenics
• Almost all of these have a positive, medicinal purpose that was created to help someone with a medical condition
• > But they are abused by athletes to have an advantage
• These steroids were given to patients with deficiencies in androgens
• > Osteoporosis in women
• > Still given to people with breast cancer
• > Given to HIV patients
• > Anyone that undergoes kidney dialysis is given anabolic testosterone

Question 85

Vitamin E Function

Answer 85

• Influences the flow of electrons in the mitochondria
• > Electron transport chain
• > Therefore, it is energy related
• Increases blood vessel rupture

Question 86

Risk Of Anabolic Steroids Use: Abnormal Liver Functions

Answer 86

• Abnormal liver functions
• Red dots on the liver are called peliosis hepatitis
• > Localized blood lesions within the liver
• > Results from long term use
• Big problem because this is detected after the fact
• > Liver function declines so quickly, leading to death and discovered after death
• Liver is the site for androgen metabolism
• > High levels reduce the function of the liver and tissue is destroyed by these high synthetic levels
• > Liver has to breakdown high levels of testosterone which causes too much in the body

Question 87

Microminerals

Answer 87

• there are 15 microminerals, or trace elements
• 5 are important for exercise
  1. Zinc
  2. Chromium
  3. Selenium
  4. Iron
  5. Copper

Question 88

Balanced Diet for Sedentary Individuals

Answer 88

• USDA guidelines
• Need a caloric balance
• > intake and expenditure of calories need to be about the same
• > If we have fewer calories than we are expending will lose weight and vice versa with weight gain
• A balanced diet has intake from all the major food groups in the diet, but not equally
  1. Heavier in carbohydrates
• all ages is 45-65% carbs
  2. Lighter in proteins
• 1-3 year olds is 5-20% proteins
• 4-18 year olds is 10-30% proteins
• adults 19+ years old is 10-35% proteins
  3. Moderate in fats
• 1-3 years old is 30-40% fats
• 4-18 years old is 25-35% fats
• adults 19+ is 20-35% fats
  4. Has vitamin and minerals at the RDA levels
  5. Has fluid requirements at about 2.50-3.50 L per day
• In all cases, a recommended balanced diet is adequate and probably optimal for training needs and competition

Question 89

Blood Lactate Concentrations Effect on Resynthesis of Glycogen

Answer 89

• The higher our blood lactate levels, the faster the resynthesis of glycogen
• We produce blood lactate under certain types of exercise faster than others
• Endurance runners resynthesize glycogen slower than people who resistance train
• > This is because of the production of blood lactate which is due to the energy pathways that these two different exercise types use
• > Exercise pathway that is mostly dependent on the breakdown of glucose without oxygen is going to resynthesize the presence of that glucose faster than one that can use other things

Question 90

Fasting Before a Competition

Answer 90

• Fasting before a competition is not a good idea
• Takes carbs approximately four hours to be digested and stored as glycogen
• > So need to eat 4-6 hours before a competition
• Fasting reduces the amount of glycogen available in the liver
• > Then we have to go after the glycogen we stored
• Wake up in the middle of the night to eat if you are getting a full night’s sleep

Question 91

What is happening with the future?

Answer 91

Gene Doping

• As the population of the world has become more centered on sports, we are desirous of more characteristics that make people better at the sport
• Sports have become less of apart of everyday life and are more apart of certain lives
• Now people aren’t engaging in everyday sports, but instead are training for everyday competition
• A lot of the future appears to be moving towards genetic screening and gene doping
• > Not all individuals have the same capacity for sports
• > Elite competitions like the Olympics and world championships are selecting for individuals that have the greatest capacity for that sport
• > We are screening for genetic endowment
• > A person invested in the sport is genetic for that sport which means they have the best genes for that sport
• What is feared is that ergogenics through the help of gene doping can bring a normal person up to the same level as a genetically fit person who did not use ergogenic methods
• These elite competitions are nothing but genetic competitions, so why are we making these ergogenics illegal if we are are equalizing everyone in what they can perform
• > if these athletes are willing to do this, they become controlled tests to see how potentially we can help people with disabilities and abnormalities that keep them from a normal functional life

Question 92

The Consumption of Protein To Increase Muscle Mass

Answer 92

• Remember: Natural food is better than supplements*
  1. It might be beneficial for an individual looking to increase muscle mass
• > The consumption of protein immediately post exercise with the amino acid leucine is important for increasing protein synthesis
• > if we increase protein synthesis in resistance training we will increase muscle mass
  2. Carbohydrates post-exercise is a good thing
• > Even better if we have a little bit of protein
• > Consumptions of proteins post-exercise is improved with the addition of carbohydrates
  3. The amino acid that is most important in a protein post-exercise is the amino acid leucine
• > Leucine promotes insulin synthesis, linked to protein synthesis, activates mTOR
• > Leucine is present in red meats
• –> Vegetarian athletes looking to increase muscle mass are at a disadvantage because there is not a lot of leucine in their diet

Question 93

Dietary Effects on Caffeine

Answer 93

• Eating a high carb diet will depress the effects of caffeine
• Caffeine tablets tend to give a greater effect than coffee
• Levels of caffeine in an athlete’s body are banned
• > Coffee itself is not

Question 94

When will fatigue occur?

Answer 94

• If you can not get the carbs replenished and glycogen resynthesis to occur post-training, you are going to develop fatigue
• Any workout that follows is going to have a lower output because you do not have enough energy
• > Need enough downtime to resynthesize
• > You will prolong recovery time and not get much out of the workout

Question 95

Vitamins Function and Characteristics

Answer 95

• A regular balanced diet brings you all the vitamins you generally need
• > We can and should be getting them from our regular diet
• There are 13 substances that are considered to be vitamins
• > Primary function of a vitamin is to function as an enzyme cofactor for our body
• We need to have a catalyst for the biochemistry to occur in our body rapidly enough to keep us alive
• Are of plant or animal origin
• All of them are organic

Question 96

Risks of Anabolic Steroid Use: Prolonged High Dosages

Answer 96

• Prolonged high dosages can lead to reductions in testosterone production
• Can lead to infertility, which is not the same as reduced sperm counts
• Anabolic steroid usage can do both
  -> Reduces testicular volume and reduces sperm counts
  ->Infertility comes from the inability to deliver the sperm
• After stopping usage, things can and will mostly go back to normal
  -> Takes several months for this to happen and depends on how long the synthetics have been taken
  -> The longer it has been taken, the longer it requires to cure
  2.

Question 97

Calories Table

Answer 97

• Table shows the estimated caloric needs of individuals
• Patterns:
  1. Generally, females in the middle age groups require less caloric intake than males
  2. As we age we become less active, so caloric needs decrease
  3. Nutrition requirements are dependent on a person’s body size/morphology, the intensity of the exercise, the duration of the exercise, and the frequency of the workout
• These values are values for individuals who are engaging in physical activity for health and fitness
• Active is not referring to competing specifically

Question 98

Glycemic Response for Sedentary vs Active People

Answer 98

• While different carbs lead to different increases in blood glucose, different people process different carbs differently
• > Individual response to carbohydrates
• Pattern for Sedentary person vs active person
• > Trained individuals have a lower glycemic response
• > Process carbs differently than untrained individuals
• > There is an exercise effect

Question 99

The Effects of The Severity of Depletion and The Extent of Muscle Trauma on the Resynthesis of Glycogen

Answer 99

1. The Severity of Depletion
   - When our muscles are depleted, but not exhausted and our diet is rich in carbohydrates we get pretty rapid resynthesis of glycogen in muscle
   - The greater the depletion, the longer it takes
2. The Extent of Muscle Trauma
   - Extent of Muscle fiber damage
   - > The resynthesis of glycogen can take a long time even if we have carbs in our diet
   - > Can take 10 days to resynthesize just the glycogen component
   - The greater the trauma, the longer it takes

Question 100

Creatine Supplements

Answer 100

• Creatine monohydrate
• If you get this powder, and mix into a liquid suspension and consume about 20-30g of creatine in this liquid suspension and do it for about two weeks
• > muscle biopsies have shown up to about a 30% increase of creatine in our muscles
• These levels will stay high for a few weeks
• Not considered illegal

Question 101

Roles of Chlorine, Potassium and Sodium

Answer 101

• They are electrolytes because they are charged ions
• Extremely important in membrane potentials, or the excitability of muscle which leads to muscle contractions
• Involved in Feedback mechanisms of stretch, or our sensory receptors so that they can prevent muscle damage by having proper electrolyte levels
• During exercise, we lose these during perspiration so we need to increase the intake to make sure we have the proper amount

Question 102

Use of Ergogenics

Answer 102

• When we think of ergogenics, we think of it as something current or modern
• Evidence of attempts all the way back to the antiquities
• > Evidence of use from the Early Olympics
• > Roman and Greek participants were encouraged to eat raw meats before engaging in competitions “to increase their animal competitiveness”
• > A lot of this stuff is banned but it continues regardless
• Lance Armstrong
• > Stripped of his Tour de France titles

Question 103

Timing of Caffeine Consumption: How to enhance the ergogenic effects of caffeine

Answer 103

• Pre-exercise usage rather than post-exercise

- If you want to enhance the pre-exercise caffeine effects, just eliminate usage 4-6 days prior to the event

Question 104

How Athletes Confound the Negatives of Ergogenics

Answer 104

• Athletes have a mentality of winning at all costs
• They know it is banned and has negative effects, then they hide the fact that they cheated
• Number one way to hide it is by diluting the urine
• > Diuretics are drugs that increase the production of urine
• > Water pills
• > Changes the filtration and resorption rate in the kidneys which leads to more water loss and reduces the concentrations of drugs in their systems by diluting the urine
• > Concentrations of the banned substance in bloodstream or urine is diluted and may not be detected

Question 105

Megadoses of Vitamins

Answer 105

• Very very very large doses of vitamins
• Two types of vitamins
• > Fat soluble and Water soluble
• Initially thought that you can take tremendous doses of water soluble vitamins without their being any negative effects
• > Turns out that is not true, megadoses of water soluble vitamins tend to cause some detrimental effects
• > Megadoses of Fat soluble vitamins definitely cause detrimental effects
• Vitamin D Megadoses
• > Initially thought the RDA amount you should get was 800 international units of intake
• -> Research later showed us we needed more vitamin D, so increased RDA value to around 2000 international units
• -> Decades later we learned that it is not good for you in big doses at all

Question 106

Marketed Carbohydrate Source: Sports Bars

Answer 106

• They are protein rich, and have fats associated with them
• Fats in sports bars slow digestion and increase stomach upset
• > Should generally be avoided right before a workout
• If you are going to consume a sports bar prior to a workout because of the carbohydrates in them, you should consume with less than 4 grams of fat
• The protein part of sports bars also slow digestion, but it is good for recovery
• > Want one with 8-10 grams of protein
• Have fiber which also delays digestion and increases bowel movement
• > Want one with less than 5 grams of fiber
• If you are going to consume one of these bars help digestion by consuming water
• > 350-475 mL of water per bar

Question 107

Fluid Ingestion During Exercise

Answer 107

• Need to preserve thermoregulation
• > Exercise leads to dehydration issues, but also affects body temperature which affects muscle contraction
• > Need to replace fluids to prevent both of these things
• Fluid levels are highly linked to sodium levels
• > Make sure the levels of hydration is preserving sodium balance
• > Sodium is required for excitability
• > Keep consumption to maintain fluid levels and sodium balance
• To make sure you do not lose body weight during exercise, you need to keep maintain it by an even consumption of fluids
• > Unrealistic
• > If you have 0% weight loss you will be sloshing around with too much fluid
• > Aim for less than 2% body weight loss during exercise
• > Weigh before and after, want to have lost less than 2%
• > If you have lost more than 2% you need to increase more fluids
• > If you are gaining weight while exercising, you are consuming way too much fluids

Question 108

Goals of an Optimal Training Diet

Answer 108

1. Provide caloric and nutrient requirements
   - Body burns energy when we train, so we need the caloric intake to match the needs of the body
   - Nutrients are required for cell repair and growth
2. Promote good health
3. Achieve and maintain optimal body composition and weight
   - A lot of sports are weight specific, have a weight class.
   - > Therefore, need to use your diet to maintain your weight.
4. Promote recovery
   - After we competed
   - Can be from training to allow the training adaptation
5. Test the body’s responses to competition fuels and fluids
   - Test the diets effects on competing

Question 109

Protein Consumption for High Intensity long duration type events

Answer 109

• During high intensity long duration aerobic training you get a negative muscle protein balance
• > Very very common in triathletes
• In order to provide fuel for energy in really high intensity long duration type events protein is pulled out of the muscle itself and used as an energy source
• > To prevent this you increase the amount of protein in your diet
• Endurance training requires more training than resistance training
• > Endurance athletes especially high intensity long duration endurance athletes generally just increase their caloric intake
• > They do not change the percentage of protein in the diet
• A balanced diet is usually adequate and often optimal

Question 110

Excess Caffeine Risks

Answer 110

• Does not seem to pose a health risk
• Those that drink lots of coffee will have adverse effects if they are deprived of it
• Is it possible to overdose on caffeine in coffee?
• > The LD-50, or lethal dose 50% of caffeine is 150 mg per kg of body weight
• > 2 cups of coffee per kg of body weight is lethal

Question 111

Synthetic form of Epoetin Ergogenic Effect

Answer 111

• non-pharmacological approach that is controlled, or banned
• Used predominantly by cyclists during training time, not competition
• Synthetic hormone is injected over a 6-week treatment and leads to a 12% increase in RBC and hemoglobin
• > As long as the RBC composition is kept under 50% the person is not banned from competing
• Stimulates the hemocytoblasts in bone marrow to produce RBC
• Problem is that if you go above the recommended treatment, you get polycythemia
• The argument is that there isn’t anything underhanded because body is producing blood cells naturally
• > But the legislature says it doesn’t matter if the RBC count is above 50% its illegal
• By Increasing the red blood cell count, it increases the O2 carrying capacity
• > Aerobic respiration

Question 112

Glycogen Resynthesis

Answer 112

• Glycogen stores are depleted after 30 minutes to two hours
• > Must be reestablished
• Have to put glycogen back into the muscle and the liver for storage

Question 113

The Consumption of Protein For an Endurance Training Program

Answer 113

• If you engage in a new endurance training program, or if you are increasing the intensity of your current endurance training program, adding protein to your diet is beneficial
• Protein is beneficial when a person first starts an endurance training program
• > When a person first starts an endurance training program a side effect that can occur is called training sports anemia
• Training Sports Anemia
• > A decrease in both the red blood cell count and the amount of hemoglobin present in the blood
• > During the first 2-3 weeks of that program the red blood cells are used to increase myoglobin
• > The hemoglobin protein is converted into myoglobin, myoglobin then is stored in the muscle and is being used for exercise
• > The red blood cells are contributing to mitochondrial mass in the body
• > Breaking down the red blood cells to free the hemoglobin so it can be converted to myoglobin so that it can be stored
• > The mitochondria in those red blood cells are incorporated within the muscle cells, thus increasing mitochondrial mass
• > TAKE AWAY: By taking the red blood cells and using them to build these other products, we are at a reduction of red blood cells and hemoglobin and therefore oxygen carrying abilities
• Additionally, red blood cells are destroyed by the trauma of running
• > During the first couple of weeks, strike hemolysis occurs
• Strike Hemolysis
• > It is a breaking of the red blood cells apart when the leg strikes the ground during running causing RBC anemia
• As we bring more protein in, we can build more hemoglobin and replace what is being consumed
• High intensity long duration training increases the use of amino acids as fuel
• > Amino acids are oxidized
• > Need to have extra energy, so we burn amino acids to make the energy

Question 114

Ceiling Effect on Glycogen Resynthesis

Answer 114

• Bringing carbs in is increasing resynthesis of glycogen, but there is a ceiling to that
• > Resynthesis may stop when you get to 500-600 grams of carbs consumed per day

Question 115

Risks of a high carb diet

Answer 115

• A high carb diet is only good for athletes
• > If through all of your training you have not increased the amount of carbohydrates and you increase carbs right before your competition it will be detrimental
• Body must adapt to the increase of carbs coming in
• > If not you will see an increase in free fatty acids and cholesterol
• –> Both are health risks
• No change right before competition will make up for an otherwise poor diet

Question 116

Risks of Anabolic Steroid Use: Connective Tissue Damage

Answer 116

• The Tensile strength and elasticity of connective tissue decreases
• Tendons are more subject to damage

Question 117

Why consume chocolate milk post-exercise?

Answer 117

• Has high amounts of carbohydrates and all of the essential amino acids
• > Carbs are present for glycogen resynthesis
• > Essential amino acids cause an increase in skeletal muscle protein synthesis
• > Because it is so rich in essential amino acids it is going to reduce the whole body protein breakdown
• > Reduce the suppression of molecular activity during recovery
• > The amino acids present reduce the breakdown of protein, so we don’t lose protein to make up for glycogen loss
• Only problem is post-exercise it tends to hang in your throat
• > When you finish drinking chocolate milk drink some water

Question 118

Proteins and Testosterone Ergogenic Effects

Answer 118

• Increase in amino acids through high protein diets
• Reduces testosterone levels
• Has negative effects for resistance training
• Ergogenic aids often give no benefit at all
• if it does give a benefit seems to be short term, or in many cases it undoes what you want the effects to be

Question 119

Glycemic Index Chart Food groups

Answer 119

• There is no meat, poultry, fish, avocados, cheese, eggs because there is little or no carbohydrates in those foods
• > Even if there are some carbs in these foods, it does not cause a meaningful increase in blood glucose
  a. Dairy- ice cream is the only high glycemic dairy on the list
  b. Lots of fruits are rich in carbs
  c. Vegetables lower in carbs
• Bread scale has higher values

Question 120

When is the Optimal Utilization of Fats In Our Diet?

Answer 120

1. Fat is the primary fuel for low to moderate intensity exercise
   - We have plenty of it in stored amounts in our body
2. When training for endurance events the training adaptation is to use more fat as fuel, therefore that spares our carbohydrates
   - > In endurance training we shift to use fats and we are left with carbs for fight or flight instances aka we leave carbs alone
3. Fats can be used for higher level of workout intensities
   - Using fat as an energy source delays fatigue
   - > With carbs there is a lot of lactic acid buildup, but not with fats

Question 121

Exercise Types Effect on Resynthesis of Glycogen

Answer 121

• We will get faster glycogen resynthesis after short term high intensity exercise, than we will long term sub-maximal
• Glycogen resynthesis is faster with different types of exercise
• > The duration and intensity of exercise can affect the resynthesis of glycogen even if we have ample carbs in our diet

Question 122

Steroid Substitutes: Beta 2 Adrenergic Factors Ergogenic Effect

Answer 122

• Instead of using natural testosterone, they started using synthetics or things that act like testosterone
• > because testing is so standardized individuals started switching to things not being tested for
• Beta-2-adrenergic factors
• > Cells that are linked to glucagon and insulin
• > Beta 2: Islets of Langerhans, related to production and release glucagon
• These facilitate the responsiveness of adrenergic receptors for circulating levels of epinephrine and norepinephrine
• > Fight or flight hormone releasers
• > Enhances the receptors of the responsiveness to function the same way as the steroids by increasing strength

Question 123

Ergogenic Effect of Red blood cell re-infusion, or blood doping

Answer 123

• For each 275 mL of packed Red blood cells reintroduced, you are adding about 100 mL of oxygen carrying potential back to the lungs
• > Infuse a total of about 900-1800 mL of RBC
• Blood doping is an undetectable technique, unless the athlete has been monitored overtime
• Simple test for this is a hematocrit test, so the athlete does not have to be monitored overtime
• > Prick their finger to draw blood, after it is centrifuged and you can measure the total column of liquid and red blood cells
• If you have more than 50% of red blood cells for a competition you are disqualified because the normal amount is 45%

Question 124

Amphetamines Ergogenic Effect

Answer 124

• Any pharmacological compound that has a powerful stimulant effect
• > Most common for athletes is Benzedrine and Dexedrine
• Mimics effects of epinephrine and norepinephrine
• 5-20 mg will exert a stimulatory effect from somewhere between 30-90 mins
• Increases alertness, increases the capacity to perform work by the drug reducing the onset of muscle fatigue
• Banned because of the artificial help and the side effects

Question 125

Minerals Characteristics

Answer 125

• Minerals are just chemical elements that are essential components of all cells
• > Not only are they component of cells in the body, but many of these minerals participate in bodily functions
• > Such as muscle functions
• Minerals are not of plant or animal origin, they are chemical elements
• > They exist
• Two types of Minerals from the dietary prospective
  1. Macrominerals
  2. Microminerals
• Often called trace elements
• > Does not mean it is not important, we just have less of them
• Macro and micro is not based on the size of the mineral, it is based on the amount of it we have in our bodies
• > We have lots more macrominerals than microminerals

Question 126

Caffeine Ergogenic Effect

Answer 126

• Most widely consumed stimulant in the world
• Behaviorally active drug, or substance
• > contained in natural plants
• Ergogenic effect
• > Normal cup of coffee contains on average 150-375 mg of caffeine
• > If we drink 2.5 cups of coffee an hour before exercising, there are positive effects
  1. Increased endurance
  2. Increased strength
  3. Increased power
  4. Reduction in fatigue
  5. Increased cognitive performance
  6. All come without any inhibition of glycogen synthesis
• Up to 6 cups of coffee per day has been shown to reduce the risk of heart diseases, respiratory disease, stroke, accidents and injuries, diabetes, and infection
• Does not reduce the risk of cancer, or increase the risk of cancer
• Above 6 cups, the rules may change…
• Two superfoods: chocolate milk and coffee

Question 127

Recommended Protein Supplements

Answer 127

• Protein ideally should come from whole foods
• > If you can not get all the protein you need from your diet, you can shift to nutritional supplements
• If you use supplements you need to look for:
  1. Whey
• Sharp rapid increase in plasma amino acids when ingested
• Easily digestible
  2. Casein
• Moderately prolonged release
• Easily digestible

Question 128

Mechanisms of Caffeine

Answer 128

1. Directly acting on adipose tissue
   - Allows fats to become the primary fuel source instead of carbohydrates
2. Indirectly by stimulating epinephrine release
   - Caffeine stimulates epinephrine release, which causes alertness
   - Epinephrine promotes lipolysis so that lipids can be used as energy sources

Question 129

Role of Sulfur

Answer 129

• Have lots of it, but it does not do much for us
• Except for the background matrix of cartilage, there is not really much of a role for sulfur
• > Works for cartilage growth and repair
• Proper levels of sulfur when you are young and engaging in the exercise can prevent things like osteoporosis from occurring at an earlier age
• > It is age related

Question 130

When is the consumption of protein beneficial?

Answer 130

1. It might be beneficial for an individual looking to increase muscle mass
2. When a person first starts an endurance training program
3. When you are exercising in the cold
4. Women use more protein than men especially in the mid-luteal phase of their menstrual cycle
5. During High Intensity Long Duration Aerobic Training
6. Children and Adolescents need more protein than adults
7. Elderly people need more protein than middle-aged people
8. It should never be assumed that because a person has entered a training program that they need more protein
   - > Need a complete dietary nutritional analysis
   - -> Best if done by the guidance of a trained nutritionist

Question 131

Anti-cortisol Compounds: Beta-hydroxy-beta-methylbutyrate

Answer 131

• It is a bio-active metabolite
• > Metabolite is something produced during metabolic activity
• > this is produced during the breakdown of leucine
• The breakdown of leucine produces beta-hydroxy-beta-methylbutyrate causing more leucine to be available for protein synthesis post-workout
• This stops the protein breakdown of leucine, thus increasing protein synthesis post-workout
• Naturally available in a large number of foods, but the three most common sources are:
  1. Catfish
  2. Grapefruit
  3. Breast milk
• This supplement does appear to work!
• > increases in strength and power performance

Question 132

What is the glycemic index dependent on?

Answer 132

• Glycemic index looks at the increase of blood glucose levels from foods
• > so that means it dependent on:
  1. the speed at which the food is digested
  2. the speed that the digested food is absorbed
• Different carbs have different properties and can be digested/absorbed either faster or slower
• A low glycemic index food is slower to be absorbed or digested
• > still causes an increase in blood sugar, but it is a very slow increase
• A high GI food is going to be digested or absorbed rapidly
• > causes a very rapid increase in blood glucose and insulin

Question 133

What if we added fats to carb loading to make conversion happen faster?

Answer 133

• No effect
• Do not need to add fats at all there is no benefit, just carboload
• There are more problems with a high fat diet than benefits, there is no competitive gain

Question 134

Two Stages in Urinary Testing for Ergogenics

Answer 134

1. Screening Test
   - Done with an amino assay
   - Take the urine sample and mix it with reagents that will react to specific parts of drugs and the reaction will cause a color change which indicates a positive test
   - > If this tests positive, need to do a confirmation test
   - Lots of research had to be done to link what drug you are looking for with the amino assay
   - Yes or no result
   - There are some false positives that can occur
2. Confirmation Test
   - Probably won’t ever happen
   - Done if the screening is tested positive
   - Uses Mass Spectrometry to determine if there are truly drugs in the system
   - Determines the concentration of the drug
   - Inject urine into mass spectrometry
   - > Gives peaks when traces of elements are found
   - Can determine the concentration of the chemical by the peak height (intensity) and how dark the peak is
   - Takes 1-30 days depending on the agency and what they are screening for

Question 135

Ergogenics Definition

Answer 135

• The application of a nutritional, a physical, a mechanical, a psychologic, or a pharmacologic procedure to aid or improve physical work capacity for athletic performance
• Often think of drug supplementation, but it is not just drugs
• Some sort of physiological technique such as blood doping, or adding RBC
• > Anything being done outside of physical training that is meant to make you perform better as an athlete
• There are positive and negative effects of these techniques
• Most of these techniques are BANNED in formal competition
• > Often because of the detrimental health effects they have on the athletes and the unfair advantages they give
• Indiscriminate use of these can lead to bad health and can often times lead to death
• there is a cost

Question 136

Carbohydrate Loading Purpose

Answer 136

• A method to manipulate your diet before competition
• A dietary modification intended to result in the additional storage of glycogen in muscle by increasing the amount of carbohydrates in your diet
• Can get up to 2-3x the normal amount of glycogen you would have stored in muscle
• Increase in glycogen will delay exhaustion and prevent fatigue
• > Allows you to compete better for longer

Question 137

Steroid Substitutes: Growth Hormone Ergogenic Effect

Answer 137

• Often called HGH (human growth hormone)
• A naturally occurring adenohypophyseal hormone
• Stimulates bone and muscle growth
• Decreases fat and adipose tissue
• Supplements that we talk about are recombinant
• > Genetically engineered GH that is injected into individuals

Question 138

Vitamin C Function

Answer 138

• Ascorbic acid
• Formation of connective tissues and maintenance of blood vessels
• > Aids in repair after resistance and endurance training

Question 139

Negative Effects of Red blood cell re-infusion, or blood doping

Answer 139

• Blood doping can lead to an accumulation of too many red blood cells
• > Causes Polycythemia
• Negative because if you overpack it reduces cardiac output, blood velocity, and increases the risk of a stroke or heart attack

Question 140

Creatine Role in Energy Production

Answer 140

• Direct Phosphorylation
• About 10 seconds worth of energy from creatine phosphate
• The more energy we get from creatine phosphate the less reliance there is on glycolysis
• > Then there is no likelihood of lactic acid production because no Krebs, therefore avoids lactic acid buildup and fatigue
• > Beneficial to athletes that participate in events that last about 10 seconds
• Does not appear to be any adverse conditions related to over consumption of creatine
• > Originally thought there was a kidney malfunction, but it is not proven to be true
• If you are taking creatine as a supplement and overload training it causes greater adaptations and development of the muscle
• > So, if you stop taking creatine you still have developed the muscle
• > Strength lasts after you stop taking the creatine
• Longer duration seems to not increase that much, only a 30% increase in creatine phosphate
• > Can train and overload longer without any harmful side effects, but short pulses seem to be the answer

Question 141

Risk Of Anabolic Steroids Use: Cholesterol Levels

Answer 141

• Uses of anabolic steroids causes a reduction in HDL and an increase in LDL
• Increase in total cholesterol
• Can clog the arteries which is very bad!

Question 142

WADA Categories

Answer 142

• WADA = world anti-doping agency
• Works very closely with the national Olympic committee to make guidelines
• The majority of the things listed as banned substances are reactive
• > meaning someone has used them before and showed enhanced improvement
• Sometimes they are proactionary
• > meaning we heard about the potentials and put it on the banned list to prevent people from taking it
  1. Anabolic androgenic steroids
  2. Hormones and related substances
  3. Beta 2 antagonists
  4. Hormone antagonists and modulators
  5. Diuretics and other masking agents
  6. Stimulants
  7. Narcotics
  8. Cannabinoids
• One of the big things of the year is CBD oils to reduce the pain and aching after a workout
  9. Glucocorticosteroids
  10. Alcohol
• > in particular sports
  11. Beta-blockers
• in particular sports
• Slows heart rate down
• Archery or other things like this, cannot use these

Question 143

Role of Copper

Answer 143

• Copper is lost when we sweat
• There is zero evidence that there is a problem with the loss of copper during exercise
• It retards bacterial replication

Question 144

Ginseng Ergogenic Effects

Answer 144

• Supposed to help boost memory and stamina

- Research shows there is no gain related to athletic performance

Question 145

Marketed Carbohydrate Source: Sports Drink

Answer 145

• Liquid carbohydrates are just as effective as solid carbohydrates at replenishing glycogen
• > Liquid carbs may actually be better than solid carbs because we are really not all that hungry if we just worked out, but we are thirsty/dehydrated
• Sports drinks are not equal to energy drinks (ex: 5 hour energy)
• > Sports drinks are fluid solutions with electrolytes and carbs, nothing to do with caffeine

Question 146

Acromegaly

Answer 146

• As an adult, high levels of GH create this irreversible disorder
• Enlarged hands, big body mass and enhanced facial expressions
• Easiest test is to take your hand and wrap it around your wrist, if if thumb crosses the first knuckle, that’s a sign of acromegaly