EXAM II PLICKER QUESTIONS

Question 1

An increase in exercise intensity results in an increase in the percentage of what as fuel?

Answer 1

CHO

Question 2

Which of the following does not increase CHO utilization?

Answer 2

being a female

Question 3

True or False: Liver glycogen is a significant source of fuel during exercise and its
contribution increases with increasing intensity

Answer 3

true; increases significantly with increased catecholamine response and increased duration

Question 4

True or False: Muscle glycogen can help regulate blood glucose when liver glycogen is
depleted

Answer 4

false; once glycogen is trapped in the cell, it cannot be released

Question 5

Reactive hypoglycemia is worse when eaten during which time frame before exercise?

Answer 5

75 minutes

Question 6

The primary role of CHO in the days leading up to competition is to replenish ___?

Answer 6

muscle glycogen

Question 7

Muscle glycogen supercompensation is most important in which events?

Answer 7

a marathon

Question 8

Eating after an overnight fast is most important to replenish ___?

Answer 8

liver glycogen

Question 9

CHO intake the hour before exercise can do all but ___?

Answer 9

blunt CHO oxidation

Question 10

What are the factors impacting the rise in blood sugar after eating?

Answer 10

amount of complex CHO in the food, fat/ protein content, glycemic index

Question 11

CHO recommendations during exercise are recommended around ___?

Answer 11

70g/hr

Question 12

Mixing multiple CHO types is likely to result in ___?

Answer 12

high oxidation inefficiency, lower GI distress, less malabsorption

Question 13

True or False: Delayed eating after exercise can greatly impact muscle glycogen resynthesis

Answer 13

true; waiting more than two hours can result in a 50% reduction

Question 14

What are the recommendations for daily CHO intakes for people exercising about 1 hour/day?

Answer 14

5-7g/kg - moderate

Question 15

True or False: Fiber can increase insulin response to a food

Answer 15

false; fiber slows down rate of energy in the bloodstream

Question 16

Recommendations for athletes for fat intake are ___?

Answer 16

25-35%

Question 17

Which source of fat storage is minimally used as a fuel source for skeletal muscle?

Answer 17

plasma triglycerides; these are delivered as VLDLs or chylomicrons

Question 18

Epinephrine has a _______ effect on hormone HSL resulting in ______ lipolysis.

Answer 18

stimulatory; increased

Question 19

True or False: At rest, about 70% of triglycerides released are reesterified

Answer 19

true

Question 20

The removal of FAs from the adipocytes into the bloodstream depends on ___?

Answer 20

blood flow to adipose tissue, albumin concentration in the blood, number o binding sites on albumin for fatty acids

Question 21

At rest in the post-absorptive state, [FA] is about ___.

Answer 21

.2-.4 mmol/l

Question 22

IMTG are usually located in _____ and near the mitochondria in _______
individuals.

Answer 22

T1 muscle fibers; trained

Question 23

True or False: Short and Medium Chain FAs are transported into the mitochondria differently
than LCFAs

Answer 23

true; they seem to diffuse freely vs. the carnitine shuttle required for LCFAs

Question 24

In trained individuals, maximal fat oxidation is (on average) seen at ___%vo2max and reaches rates of about _____g/min.

Answer 24

63%; 0.5-1.0g/min

Question 25

Fat is inhibited at higher intensities, likely due to an accumulation of ____ and _____ blood flow to AT

Answer 25

lactate; decreased

Question 26

Which of these has the highest biological value: Meat, Dairy, Plant Products?

Answer 26

dairy

Question 27

True or False: Protein turnover is several times higher than the dietary requirement for protein

Answer 27

true

Question 28

The process of removing the amino group from an AA to form free ammonia is called ___.

Answer 28

deamination

Question 29

Which of the following has a rapid protein turnover?

Answer 29

enzymes

Question 30

True or False: The general recommendations for protein for athletes is about double that of sedentary recommendations.

Answer 30

true

Question 31

Which of these has a higher water content by mass?

Answer 31

lean body tissues; about 75%

Question 32

True or False: Sweat loss is negligible at low ambient temperature.

Answer 32

false; athletes could still lose over 1L/h

Question 33

What is defined as transfer of energy waves by emission of one object and absorption of another?

Answer 33

Radiation

Question 34

Exercise training __________ temperature regulation.

Answer 34

increases

Question 35

Dehydration will _______ exercise performance in the heat

Answer 35

worsen; decreased ability to maintain core temperature, increased CV and thermal strain

Question 36

Hyperhydration has been shown to _____ endurance performance but/and it ____ readily maintained.

Answer 36

improve; is not --> fluid overlap rapidly excreted but does not help with heat dissipation and increased blood volume

Question 37

True or False: Matching fluid intake and sweat rate is easy.

Answer 37

false

Question 38

Recommendations for fluid intake include ___.

Answer 38

6-8ml/kg in the 2-4 hours before training of water with sodium

Question 39

Which of the following types of drinks will have the most positive impact on hydration status?

Answer 39

hypotonic

Question 40

An individual who lost 1.5kgs during exercise, consumed 400 ml and urinated 200 ml in an hour, has what sweat rate? How much fluid should they ingest in the post exercise period based on bodyweight alone?

Answer 40

1.7L/h; 2.25 [weight lost + fluid- urine/time]; [weight lost x 1.5]

Question 41

Deficiency of an essential vitamin or mineral is likely to negatively impact ____.

Answer 41

health and performance

Question 42

Which two essential vitamins can be found outside of diet?

Answer 42

D and K; K is found in the bacteria of the GI tract

Question 43

True or False: Supplementing vitamins and minerals in athletes who are not deficient, will increase performance.

Answer 43

false

Question 44

True or False: An athlete with a well-balanced diet will increase their vitamin and mineral intake as their energy intake increases.

Answer 44

true

Question 45

High levels of what micromineral may be lost in sweat?

Answer 45

magnesium, iron, zinc

Question 46

What athletes might have an increased risk for inadequate mineral and vitamin intake?

Answer 46

gymnasts, wrestlers, boxers, body builders, and some runners

Question 47

True or False: Excess intake of antioxidants may have a negative impact on training adaptations

Answer 47

true; it may blunt signaling mechanisms

Question 48

True or False: All anemia is caused by iron deficiency.

Answer 48

false; anemia can result from decreased red blood cells or hemoglobin, may be from iron deficiency anemia, or other causes

Question 49

What athlete would you be most concerned for an iron deficiency?

Answer 49

a female vegetarian distance runner

Question 50

Many of what vitamin are involved in energy metabolism?

Answer 50

B vitamins

Question 51

Which of the following adaptations is commonly seen in ET?

Answer 51

increased capillary density

Question 52

What signaling mechanism is most unique to RT?

Answer 52

mTOR; muscle hypertrophy

Question 53

True or False: Nutrition can affect molecular signaling for adaptation.

Answer 53

true

Question 54

Low _____glycogen could upregulate some signaling mechanisms and could be achieved by_______.

Answer 54

muscle; previous exercise without food after

Question 55

True or False: CHO intake during exercise has been shown to blunt training adaptions.

Answer 55

false; has been shown to alter some enzyme activity but not performance

Question 56

True or False: NSAIDs should be often recommended for athletes to minimize pain and soreness.

Answer 56

false; concerning due to minimized adaptations

Question 57

High CHO diets have been shown to _____ with athletes who are overreaching but ____ prevent it.

Answer 57

help; cannot

Question 58

What aspect of diet may positively increase sleep?

Answer 58

High CHO diet

Question 59

True or False: During rehabilitation or recovery, athletes should decrease energy intake and protein intake to that of a sedentary individual.

Answer 59

false; should be similar to hypertrophy goals

Question 60

Leucine intake without available AA will still increase MPS

Answer 60

false; needs amino acids

Question 61

Innate immunity is also known as

Answer 61

natural or nonspecific

Question 62

What are signs of acute inflammation?

Answer 62

increased local blood flow to the area, increased permeability of blood capillaries, symptoms of redness, swelling, and soreness

Question 63

True or False: Because URTI symptoms are generally not severe, they do not impact athletes.

Answer 63

false; they likely still will underperform

Question 64

What factors can result in a depressed immune function?

Answer 64

psychological stress, environmental stress, and poor sleep

Question 65

True or False: Athletes have an increased risk of food sensitivities

Answer 65

false; but they do have increased risk of URTIs

Question 66

True or False: Prolonged periods of hard training can have a negative impact on immune function

Answer 66

true

Question 67

True or False: Consuming CHO during exercise seems to mitigate some of the increases in stress hormones during exercise, and therefore exercise induced immunodepression

Answer 67

true; beverages also increase saliva flow rate which has antimicrobial properties

Question 68

Supplementation of which vitamin or mineral should be considered from fall to spring?

Answer 68

vitamin D; due to decreased sunlight exposure during these times

Question 69

True or False: Low protein diets have been shown to negatively impact immune function

Answer 69

particularly increasing risk for opportunistic infections

Question 70

During periods of illness, recommendations for intake of what vitamins will increase?

Answer 70

vitamin c and zinc