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1

Beta-alanine enhances performance during high intensity exercises by which of the following mechanisms?
A) Reduced buffering capacity
B) Improved calcium handling
C) Reduced muscle pH
D) Reduced glycogen depletion

B) Improved calcium handling

2

Bicarbonate dosage should be...
A) 0.3kg
B) 0.3g
C) 0.3/g/kg/bw
D) 0.3mg/kg/BW

C) 0.3/g/kg/bw

3

Which sex have more carnosine?
Male
Female

Male

4

How should you ingest sodium bicarbonate
A) With orange juice
B) With alcohol
C) One large dose
D) Just before the event

A) With orange juice

5

What receptor does caffeine attach to?
A) Glucose receptor
B) Adenosine receptor
C) Pituitary receptor
D) Caffeine receptor

B) Adenosine receptor

6

What did Beelen et al 2012 conclude on CHO ingestion following exercise in relation to glycogen resynthesis
A) Addition of protein or caffeine to CHO always results in greater glycogen resynthesis rates
B) Addition of protein or caffeine to CHO results in greater glycogen resynthesis rates if there is insufficient CHO
C) Addition of protein or caffeine to CHO always results in similar glycogen resynthesis rates to CHO alone
D) Addition of protein or caffeine to CHO never results in greater glycogen resynthesis rates

B) Addition of protein or caffeine to CHO results in greater glycogen resynthesis rates if there is insufficient CHO

7

How does protein affect fluid retention?
A) No effect
B) Increases
C) Decreases

B) increases

8

What effect does beef ingestion have on insulin when combined with glucose compared with glucose on its own?
A) No effect
B) Increases
C) Decreases

B) Increases

9

Based on Bowtell 1999, ingestion of glucose and glutamine post-exercise results in..
A) greater glycogen resynthesis in muscle
B) lesser glycogen resynthesis in muscle
C) greater glycogen resynthesis in liver
D) greater glycogen resynthesis in brain

C) greater glycogen resynthesis in liver

10

If you have to drink, what % of alcohol should be avoided post-exercise?
A) 0%
B) 2%
C) 4%
D) 1%

C) 4%

11

To obtain a positive fluid balance, how much Na should be consumed in a drink?
A) 0mmol/l
B) 25 mmol/l
C) 50 mmol/l
D) 100mmol/l

D) 100mmol/l

12

The active form of glycogen synthase is not activated by which of the following?
A) high glucose
B) high insulin
C) high glucagon
D) high adrenaline

D) high adrenaline

13

According to Jackman et al 2010, what effect did BCAA ingestion have on muscle function compared to a placebo?
A) no effect
B) muscle function recovered faster with BCAA
C) muscle function recovered slower with BCAA
D) muscle function was improved at 48 and 72h only

A) no effect

14

According to Etheridge et al 2008, what effect did protein ingestion have on CK activity during downhill running?
A) reduced serum CK activity
B) increased serum CK activity
C) no effect
D) serum CK was not measured

C) no effect

15

Combining glucose and fructose in exogenous drinks has been shown to increase the peak carbohydrate oxidation rate to?
a. 0.6 g∙min-1
b. 0.4 g∙min-1
c. 0.8 g∙min-1
d. 1.3 g∙min-1

d. 1.3 g∙min-1

16

True or False:
Sodium bicarbonate is more effective in improving high intensity exercise performance in untrained than trained individuals

True

17

Ristow et al 2009 showed that vitamin C and E supplementation during endurance training impaired:
a. PGC1alpha response
b. Lean mass gains
c. Hypertrophy
d. Glycogen accumulation

a. PGC1alpha response

18

The hormone that stimulates glycogenolysis and gluconeogenesis is:
a. Glucagon
b. Insulin
c. Secretin
d. Somatostatin

a. Glucagon

19

By which of the following mechanisms might cherry supplementation improve recovery from muscle damage:
a. reduced work completed
b. reduced mechanical damage
c. increased inflammation
d. reduced oxidative damage

d. reduced oxidative damage

20

What is the half life of caffeine
a. 5 min
b. 30 min
c. 5 hours
d. 10 hours

c. 5 hours

21

In the 2008 study by Wilkinson et al how did myofibrillar and mitochondrial protein synthesis FSR change following a single bout of endurance exercise in untrained males?
a. Myofibrillar FSR was increased and mitochondrial FSR was decreased
b. Myofibrillar FSR was increased and mitochondrial FSR was increased
c. Myofibrillar FSR was increased and mitochondrial FSR remained unchanged
d. Myofibrillar FSR remained unchanged and mitochondrial FSR was increased

d. Myofibrillar FSR remained unchanged and mitochondrial FSR was increased

22

What is the role of glycogen phosphorylase?
a. Synthesises glycogen from glucose
b. Breaks glycogen down to glucose 1-phosphate
c. Breaks glycogen down to glucose 6-phosphate
d. Breaks glycogen down to a glucose molecule

b. Breaks glycogen down to glucose 1-phosphate

23

Gliemann et al (2013) found that resveratrol impaired training adaptation but the main criticism of this study is:
a. It was a study using mice
b. Performance measures were inappropriate
c. Resveratrol dose was too high
d. Resveratrol dose was too low

c. Resveratrol dose was too high

24

A 70 kg tennis player loses 2 kg body weight during a match how much fluid should they consume to fully rehydrate.
a. 2 litres
b. 3 litres
c. 0.5 litres
d. 4 litres

b. 3 litres

25

The IOC Consensus statement on carbohydrate feeding during 1-2.5 hours of exercise suggests
a. 0-30 g∙h-1
b. 30-60 g∙h-1
c. 60-90 g∙h-1
d. 90-120 g∙h-1

b. 30-60 g∙h-1

26

The recommended loading dose for creatine monohydrate is:
a. 0.3 g.kg-1.d-1
b. 3 g.kg-1.d-1
c. 5 g.kg-1.d-1
d. 0.1 g.kg-1.d-1

a. 0.3 g.kg-1.d-1

27

Which athletes might benefit from consuming protein with suboptimal amounts of carbohydrate?
a. Weight category athletes who need to limit energy intake
b. Athletes with muscle damage and only limited glycogen depletion
c. Athletes seeking to preserve muscle mass whilst losing body weight
d. All of the other answers

d. All of the other answers

28

True or False: The balance of evidence suggests that medium chain triglycerides enhance performance:

False

29

Hydrogen ion accumulation in muscle during high intensity exercise contributes to fatigue development, which of the following processes is not involved
a. Inhibition of enzyme activity
b. Increased phosphocreatine breakdown
c. Impaired calcium release
d. Reduced calcium sensitivity

b. Increased phosphocreatine breakdown

30

Select all appropriate answers. Plasma free fatty acid availability is increased by:
a. Decreased adipose tissue blood flow
b. Increased lipoprotein lipase activity
c. Increased hormone sensitive lipase activity
d. Insulin

b. Increased lipoprotein lipase activity
c. Increased hormone sensitive lipase activity