Metabolism for Ergogenic Benefit W3

Question 1

What does HIIT increase?

Answer 1

The capacity for anaerobic energy production

Enhanced tolerance of metabolic acidosis

Improved ionic regulation (K+ balance)

Question 2

What does endurance exercise increase?

Answer 2

Increased VO2 max
Enhanced skeletal muscle mitochondrial density

Question 3

What does resistance training increase?

Answer 3

Increased strength
Increased neuromuscular function
Increased muscle mass

Question 4

Why is there enhanced tolerance of metabolic acidosis due to HIT?

Answer 4

Increased muscle buffer capacity

Question 5

What does increased VO2 max allow?

Answer 5

Greater fatigue resistance

Question 6

What does enhanced skeletal muscle mitochondrial density allow?

Answer 6

Decreased CHO utilisation
Decreased oxidation
Decreased lactate production
Increased fat oxidation
Increased muscle CHO oxidation

Question 7

What does creatine supplementation do?

Answer 7

Enhances ATP resynthesis
Increase muscle mass and strength

Question 8

Why does creatine supplementation enhance ATP resynthesis?

Answer 8

There is an increase in PCr availability

Question 9

What does short-term ingestion of creatine monohydrate do?

Answer 9

Increase total skeletal muscle creatine content by 20-25% and PCr levels by 10-15%

Question 10

What does carbohydrate loading do prior to exercise?

Answer 10

Increases endurance capacity and performance
Increases muscle glycogen

Question 11

Why does blood glucose levels decline during prolonged strenuous?

Answer 11

Liver glycogen becomes depleted

Increased liver gluconeogenesis is unable to generate glucose at a rate sufficient to match skeletal muscle glucose uptake

Question 12

How does CHO supplementation maintain blood glucose levels?

Answer 12

Delays fatigue
Improves muscle energy balance when muscle glycogen levels are decreased
Maintains CHO oxidation

Question 13

What does glucose ingestion do?

Answer 13

Increased muscle glucose uptake
Decrease liver glucose output

Question 14

Why may central neural fatigue develop during prolonged exercise?

Answer 14

Hypoglycaemia
Decreased cerebral glucose uptake

Question 15

When is NH3 (Ammonia) produced?

Answer 15

Produced via within contracting skeletal muscle by the breakdown of ATP and amino acids

Question 16

What can ammonia affect?

Answer 16

Neurotransmitter levels
Central neural fatigue

Question 17

What does CHO ingestion attenuate?

Answer 17

Muscle and plasma NH3 accumulation during exercise

Question 18

What does increased plasma fatty acid availability decrease?

Answer 18

Muscle glycogen utilization
CHO oxidation

Question 19

What does a high-fat diet do?

Answer 19

Decrease reliance on CHO

Question 20

What does a high-fat diet induced with ketosis mark?

Answer 20

Decrease in muscle glycogen

Question 21

Why is the HIT exercise impaired on the high-fat diet?

Answer 21

There is an inability to fully activate glycogenolysis and PDH during exercise

Question 22

What is nutritional ketosis?

Answer 22

Metabolic state in which the body burns fat and ketones, rather than glucose as its primary fuel

Question 23

What does Ketosis alter?

Answer 23

Fuel preference

Question 24

What does caffeine do?

Answer 24

Increases endurance performance

Decreases muscle glycogen usage

Enhances lipolysis and fat oxidation during exercise

Question 25

What are catecholamines?

Answer 25

Increases lipolysis and fatty acid concentrations during rest periods

Question 26

What does caffeine increase?

Answer 26

Catecholamines

Question 27

How are ergogenic effects mediated?

Answer 27

Binding of adenosine receptors in central and peripheral nervous systems

Question 28

What physical positives does caffeine provide?

Answer 28

Increased self-sustained firing Increased voluntary activation Increased in maximal force in central nervous system Decreases sensations associated with force, pain and perceived exertion or effort during exercise peripheral system

Question 29

What may high caffeine cause?

Answer 29

Anxiety Jitters Insomnia Inability to focus Gastrointestinal unrest Irritability

Question 30

What role does carnitine have?

Answer 30

Moves fatty acids across the mitochondrial membrane Regulates number of acetyl-CoA in the mitochondria

Question 31

What are free carnitine levels like in high-intensity?

Answer 31

Low

Question 32

Where is nitrate produced from?

Answer 32

L-arginine via action nitric oxide synthase

Question 33

Where can nitrate be ingested from?

Answer 33

Beetroot juice

Question 34

How can nitrate be formed?

Answer 34

Nonenzymatic reduction of nitrate and nitrite

Question 35

What is a major determinant of muscle buffering capacity?

Answer 35

Carnosine content

Question 36

What happens when ATP, PCr and glycogen are broken down?

Answer 36

Increases: ADP Mg2+ ADP Pi Lactate H+ (All increase chance of fatigue)

Question 37

What does increased H+ concentration interfere with?

Answer 37

Muscle force Power production

Question 38

What does ingestion of beta-alanine increase?

Answer 38

Muscle carnosine content Enhances HIT performance

Question 39

Who has higher carnosine content?

Answer 39

Anaerobic athletes

Question 40

What is muscle buffering capacity?

Answer 40

The ability of muscles to neutralise the acid that accumulates in them during them high intensity exercise

Question 41

What is ROS important roles as signalling molecules mediating the acute and chronic responses to exercise?

Answer 41

Superoxide anions Hydrogen peroxide Hydroxyl radicals

Question 42

What does ROS negatively affect when it is accumulated at higher levels?

Answer 42

Muscle force Power production Induce fatigue

Question 43

What does the ingestion of N-acetylcysteine enhance?

Answer 43

Muscle oxidant capacity Attenuates muscle fatigue

Question 44

What is the % of mechanical efficiency?

Answer 44

20%

Question 45

How does hyperthermia impairs exercise performance?

Answer 45

Effects: Central neural drive Cardiovascular function Muscle metabolism/ function Fluid loss/ dehydration Decrease skeletal muscle blood flow

Question 46

How is muscle glycogenolysis accelerated?

Answer 46

Increased plasma catecholamines Elevated muscle temperature

Question 47

How is fatigue prevented?

Answer 47

Acclimation Pre-exercise cooling Fluid ingestion