Revision Cards Getting Wrong

Question 1

Why does a sugary drink not slow muscle glycogen usage during exercise?

Answer 1

Does not slow it down due to CHO oxidation total rates are higher than the human body can digest and absorb- not enough to offset the demand of muscle glycogen use

(May slow down liver glycogen)

Question 2

Why may blood glucose decrease during liver glucose output?

Answer 2

If exercise intensity and duration outlasts the liver glycogen stores

Question 3

What does carbohydrate loading “carbohydrate target” look like when preparing days before an event which lasts <90minutes?

Answer 3

10-12g/kg/d for 36-48h pre-event

Question 4

What happens to the chemical signals when exercise stops?

Answer 4

They disappear
Removal of addition of glycogen synthase
Removal of activation of glycolysis

Question 5

What does the branching enzymes do?

Answer 5

Allows joints to be formed in-between the string of glucose molecules, allowing more enzymes to bind and break it down due to increased axis points

Question 6

What happens when we eat a meal?

Answer 6

Insulin is released by the pancreas
The insulin binds with receptors on cell membrane
This causes stimulation
POSITIVE REGULATOR of glycogen synthesis

Question 7

How do you effectively refuel quickly after exercise?

Answer 7

1.2 g/kg CHO/h for first 4 hours of moderate-to-high glycaemic index CHO’s

Question 8

How is dehydration measured?

Answer 8

Reference change value (RCV) and dehydration likelihood scale

Question 9

What is net body water balance?

Answer 9

The difference between fluid water gain (intake production) and fluid loss

Challenged during period of high sweat rates

Question 10

What is osmolality?

Question 11

What is urine specific gravity?

Answer 11

Urine density relative to water = 1.00

You are euhydrated at 1.003=1.035 U(Eu)

Question 12

What does hypotonic mean?

Answer 12

Having a lower osmotic pressure than a particular fluid

Question 13

In the ACSM guidelines, what is the dietary recommendation post-exercise for rapid recovery?

Answer 13

Consume 1.25-1.5L for each KG BM loss and sodium

Question 13

What is the typical values of osmolality?

Answer 13

275-295 mOsm/kg

Question 14

Why is sodium important during exercise?

Answer 14

Limiting electrolyte loss
Reduce hyponatremia risk
Stimulate thirst

Question 15

What should a CHO-E solution do?

Answer 15

Supply CHO as the major energy source
Be effective at maintaining hydration status

Question 16

What is sodium important for post exercise?

Answer 16

Restoration of sodium and fluid balance

Question 17

What should sodium from a CHO-E solution look like?

Answer 17

20-50mmol/L
460-1150mg/L

Question 18

What is hyponatremia?

Answer 18

How much sodium is in your blood

Low blood sodium (>135mmol/L)

Question 19

How can hyponatremia arise?

Answer 19

From over drinking fluids more than fluid losses

Exacerbated with high sweat sodium losses+ low sodium beverages

Question 20

What are the limitations of nitrogen balance?

Answer 20

No information of tissues

Lack of sensitivity (gross measures of intake and excretion)

Zero balance on low intake my reflect accommodation

Positive balance may not relate to lean body mass

Question 21

How do you determine nitrogen excretion?

Answer 21

In grams per 24hr period

Question 22

When is net muscle protein balance at its greatest?

Answer 22

Following exercise training and ingestion

Question 23

What does determining the N balance for protein allow?

Answer 23

Estimation of the required protein intake needed to maintain protein balance

Question 24

What is nitrogen balance inadequate in measuring?

Answer 24

Estimating the amino acid requirements for exercise-induced muscle remodelling

Question 25

What is nitrogen balance adequate in measuring?

Answer 25

Measuring amino acids required to prevent “deficiency”

Question 26

How do we know if our protein allowance is sufficient? (4)

Answer 26

1) Repairs, replaces and remodels damaged proteins
2) Optimal function of metabolic pathways using amino acids
3) Support lean tissue and maintenance and/or accretion
4) Supports optimal function of the immune system

Question 27

What are the synergistic anabolic actions of exercise plus protein? (3)

Answer 27

1) Demanding exercise stimulates a prolonged elevation of muscle protein synthesis (MPS)
2) In the post-exercise period, the MPS response to protein ingestion is enhanced
3) This augmented fed-state MPS response may persist for 1-2 days post-exercise

Question 28

What type of protein supports adaptive muscle remodelling goals?

Answer 28

Slow digested and absorbed protein (soy, caesin)

Question 29

When is protein re-synthesis greatest during consumption?

Answer 29

During an intermediate protocol
(every 3-4 hours)

Question 30

Why is maintaining muscle mass key during weight loss?

Answer 30

Makes up large proportion of body weight

Largely metabolic active (BMR)

Greater amounts allow for greater burning of energy

Question 31

What are the negatives of supplements? (4)

Answer 31

Financial
Health
Performance
Drug Test Failures

Question 32

What are the positives of supplements? (4)

Answer 32

Performance
Health
Insurance Policy
Free samples

Question 33

What are the 4 main risks of supplement use?

Answer 33

1) Contamination
2) Absence or lower than declared levels of “actives”
3) Presence of undeclared doping agents
4) Harmful to health/performance

Question 34

Is co-ingestion of creatine effective and why?

Answer 34

Yes
Leads to better retention of free creatine and phosphocreatine= greater total creatine
Increased muscle uptake

Question 35

What is the upper limit of creatine storage?

Answer 35

160mmol/kg dry muscle mass

Question 36

What are the metabolic effects of carbohydrate feeding during exercise?

Answer 36

Spares muscle glycogen (not often observed)
Sustains liver glycogen (sustains plasma glucose)
Sustains high rates of carbohydrate oxidation and maintains plasma glucose concentration

Question 37

What does the branching enzymes do?

Answer 37

Allows joints to be formed in-between the string of glucose molecules, allowing more enzymes to bind and break it down due to increased axis points