Weight Gain 2

Question 1

Which condition is most likely associated with low energy availability in athletes?
a) Increased mitochondrial biogenesis
b) Reduced resting metabolic rate and bone density
c) Enhanced fat oxidation during exercise
d) None of the above

Answer 1

b) Reduced resting metabolic rate and bone density
Low energy availability in RED-S downregulates metabolism and affects bone health​

Question 2

What is the primary energy availability threshold below which RED-S symptoms may occur?
a) 15 kcal/kg LBM/day
b) 30 kcal/kg LBM/day
c) 45 kcal/kg LBM/day
d) None of the above

Answer 2

b) 30 kcal/kg LBM/day
Energy availability below 30 kcal/kg LBM/day is associated with RED-S symptoms​

Question 3

How does resistance training impact muscle protein turnover?
a) It decreases protein breakdown while increasing synthesis for 48 hours
b) It increases both protein synthesis and breakdown for up to 24 hours
c) It inhibits protein breakdown entirely during recovery
d) Two of the above

Answer 3

b) It increases both protein synthesis and breakdown for up to 24 hours
Resistance training elevates both aspects of muscle protein turnover

Question 4

What is the recommended energy intake required to gain 0.5 kg of muscle tissue?
a) 500–1,000 kcal
b) 1,500–2,000 kcal
c) 2,500–4,000 kcal
d) None of the above

Answer 4

c) 2,500–4,000 kcal
This is the energy required to build 0.5 kg of muscle tissue

Question 5

Which combination best represents strategies to maximize lean mass growth?
a) Resistance exercise + high protein intake
b) Carbohydrate periodization + low NEAT (non-exercise activity thermogenesis)
c) High-fat diet + aerobic training
d) None of the above

Answer 5

a) Resistance exercise + high protein intake
Resistance training combined with sufficient protein intake supports lean mass growth.

Question 5

What is a potential drawback of “low glycogen training”?
a) Increased mitochondrial biogenesis
b) Reduced training quality
c) Decreased protein oxidation during exercise
d) None of the above

Answer 5

b) Reduced training quality
Low glycogen training can impair the quality of high-intensity sessions

Question 6

“Sleep low” training is characterized by:
a) Consuming low carbohydrates before a morning training session
b) Avoiding carbohydrates after evening training to enhance fat metabolism overnight
c) High protein and high fat before bed to maximize recovery
d) Two of the above

Answer 6

b) Avoiding carbohydrates after evening training to enhance fat metabolism overnight
This is a key feature of “sleep low” training

Question 7

Which is a physiological benefit of fasted training?
a) Reduced fat oxidation
b) Increased mitochondrial biogenesis
c) Increased glycogen storage during exercise
d) None of the above

Answer 7

b) Increased mitochondrial biogenesis
Fasted training activates pathways that promote mitochondrial adaptations

Question 8

What are the primary markers of mitochondrial activity increased by low glycogen training?
a) Citrate synthase and 3-hydroxyacyl-CoA dehydrogenase
b) Protein kinase A and ATPase
c) Lactate dehydrogenase and creatine kinase
d) None of the above

Answer 8

a) Citrate synthase and 3-hydroxyacyl-CoA dehydrogenase
These enzymes are markers of increased mitochondrial activity

Question 8

Why might low glycogen training increase time to fatigue?
a) It enhances fat oxidation and spares glycogen during exercise
b) It reduces the energy cost of high-intensity intervals
c) It increases carbohydrate oxidation during steady-state exercise
d) Two of the above

Answer 8

a) It enhances fat oxidation and spares glycogen during exercise
Low glycogen training promotes fat metabolism, delaying fatigue​

Question 9

In what situation is vitamin D supplementation most beneficial?
a) When an athlete has suboptimal bone mineral density
b) When consuming high levels of calcium
c) In athletes with sufficient exposure to UV-B rays
d) None of the above

Answer 9

a) When an athlete has suboptimal bone mineral density
Vitamin D supplementation is particularly beneficial for bone health when levels are low

Question 10

What is the primary role of PGC1-α in muscle adaptation?
a) Decreasing oxidative stress during exercise
b) Regulating mitochondrial biogenesis and angiogenesis
c) Increasing lactate production during high-intensity training
d) None of the above

Answer 10

b) Regulating mitochondrial biogenesis and angiogenesis
PGC1-α is a critical regulator of mitochondrial and vascular adaptations

Question 11

What is a significant limitation of vitamin C supplementation for athletes?
a) It increases reactive oxygen species (ROS) production
b) It can reduce training-induced adaptations when consumed excessively
c) It improves anaerobic performance but not endurance performance
d) Two of the above

Answer 11

b) It can reduce training-induced adaptations when consumed excessively
Excess antioxidants may blunt physiological adaptations to training

Question 12

Which training approach maximizes fat oxidation during exercise?
a) Low-carbohydrate/high-fat diet
b) Periodized carbohydrate fueling with “sleep low” training
c) Fasted high-intensity training sessions
d) All of the above

Answer 12

d) All of the above
Each of these strategies can increase fat oxidation during exercise

Question 13

What type of athlete is most likely to benefit from “low glycogen” training?
a) Powerlifters focusing on maximal strength gains
b) Endurance athletes seeking improved fat metabolism
c) Sprinters requiring explosive power output
d) None of the above

Answer 13

b) Endurance athletes seeking improved fat metabolism
Low glycogen training is specifically beneficial for enhancing fat metabolism in endurance athletes

Question 13

How does AMPK activation affect fat metabolism?
a) It decreases free fatty acid mobilization
b) It promotes fatty acid oxidation and mitochondrial biogenesis
c) It reduces glycogen use during low-intensity exercise
d) Two of the above

Answer 13

b) It promotes fatty acid oxidation and mitochondrial biogenesis
AMPK activation enhances these adaptations during training

Question 14

Which vitamin is most directly involved in red blood cell (RBC) synthesis?
a) Vitamin C
b) Vitamin E
c) Vitamin B12
d) None of the above

Answer 14

c) Vitamin B12
Vitamin B12 plays a direct role in RBC synthesis and overall oxygen transport

Question 15

What is a notable effect of consuming excessive protein during muscle gain?
a) Enhanced fat-free mass growth beyond normal levels
b) Increased energy expenditure through thermogenesis
c) Reduced carbohydrate utilization during resistance exercise
d) None of the above

Answer 15

b) Increased energy expenditure through thermogenesis
Excess protein has a thermogenic effect, increasing energy expenditure

Question 16

Which term best describes “reduced carbohydrate availability” during training?
a) Glycogen depletion
b) Low endogenous carbohydrate training
c) Fasted training
d) All of the above

Answer 16

d) All of the above
These terms all describe states of low carbohydrate availability during training

Question 17

Why is it important to optimize recovery nutrition in athletes undergoing low glycogen training?
a) To replenish glycogen and restore muscle protein balance
b) To reduce mitochondrial biogenesis
c) To improve fat oxidation during future sessions
d) None of the above

Answer 17

a) To replenish glycogen and restore muscle protein balance
Recovery nutrition is essential after low glycogen training to optimize performance and adaptation

Question 18

Which group would most benefit from vitamin E supplementation?
a) Athletes training at low intensity
b) Endurance athletes undergoing high oxidative stress
c) Powerlifters focusing on short-duration efforts
d) None of the above

Answer 18

b) Endurance athletes undergoing high oxidative stress
Vitamin E supplementation can support athletes with high oxidative stress

Question 19

What is a physiological adaptation of fasted training?
a) Increased glycogen storage post-exercise
b) Elevated AMP/ATP ratio
c) Increased glucose oxidation
d) None of the above

Answer 19

b) Elevated AMP/ATP ratio
Fasted training increases AMP, which activates AMPK and promotes mitochondrial adaptations

Question 20

Which training strategy compromises performance quality but enhances long-term fat metabolism?
a) High-carbohydrate diet with reduced training volume
b) Low glycogen training
c) Resistance training with excessive protein
d) None of the above

Answer 20

b) Low glycogen training
This compromises session quality but enhances long-term fat metabolism​

Question 21

What is the role of riboflavin (Vitamin B2) in athletic performance?
a) Acts as a coenzyme in energy metabolism
b) Enhances protein synthesis rates
c) Promotes fatty acid storage
d) None of the above

Answer 21

a) Acts as a coenzyme in energy metabolism
Riboflavin supports energy production through its role as a coenzyme

Question 22

What is the primary risk of low carbohydrate availability training? a) Reduced mitochondrial biogenesis b) Decreased training quality and fatigue resistance c) Increased glycogen sparing during endurance events d) None of the above

Answer 22

b) Decreased training quality and fatigue resistance Low carbohydrate availability training reduces power output and increases fatigue​

Question 23

Why might vitamin supplementation not benefit well-nourished athletes? a) Deficiencies in vitamins are rare in balanced diets b) Excess vitamins may inhibit adaptations to exercise c) Both a and b d) None of the above

Answer 23

c) Both a and b Well-nourished athletes rarely benefit from supplementation, and excess vitamins may inhibit adaptations

Question 23

What adaptation occurs after repeated "low glycogen" training sessions? a) Increased glycogen use during exercise b) Enhanced fat oxidation and mitochondrial efficiency c) Decreased fat mobilization d) None of the above

Answer 23

b) Enhanced fat oxidation and mitochondrial efficiency Repeated low glycogen training improves fat metabolism and mitochondrial capacity​

Question 24

How does high-volume training balance low-intensity sessions in endurance athletes? a) It reduces the reliance on glycogen stores during high-intensity sessions b) It increases mitochondrial density c) It improves carbohydrate absorption rates d) Two of the above

Answer 24

High training volume increases mitochondrial density and reduces reliance on glycogen during exercise

Question 25

Which term describes vitamin C’s role in reducing oxidative damage in athletes? a) Antioxidant cascade b) ROS inhibition c) Metabolic synergy d) None of the above

Answer 25

a) Antioxidant cascade Vitamin C reduces oxidative stress through an antioxidant cascade

Question 26

Why might athletes restrict carbohydrates after evening training? a) To optimize glycogen replenishment overnight b) To enhance mitochondrial biogenesis during recovery c) To increase fat metabolism during the subsequent morning session d) Two of the above

Answer 26

d) Two of the above Restricting carbohydrates post-training can enhance mitochondrial biogenesis and fat metabolism

Question 27

What should athletes consider before supplementing with vitamin D? a) Baseline vitamin D status b) Calcium intake levels c) Both a and b d) None of the above

Answer 27

c) Both a and b Baseline vitamin D status and calcium intake must be considered when supplementing

Question 28

Which statement about the role of PPARδ in fat metabolism is true? a) It decreases mitochondrial biogenesis b) It is activated by increased free fatty acids c) It suppresses oxidative stress pathways d) None of the above

Answer 28

b) It is activated by increased free fatty acids PPARδ promotes fat metabolism when fatty acids increase

Question 29

What distinguishes "sleep low" from "fasted training"? a) Sleep low involves carbohydrate restriction after training; fasted training involves overnight fasting b) Sleep low optimizes glycogen sparing; fasted training enhances mitochondrial efficiency c) Both approaches rely on complete carbohydrate restriction d) None of the above

Answer 29

a) Sleep low involves carbohydrate restriction after training; fasted training involves overnight fasting These strategies differ in their timing and carbohydrate management

Question 30

What is the most common cause of RED-S in athletes? a) Low dietary protein b) Disordered eating or high energy expenditure c) High carbohydrate intake during training d) None of the above

Answer 30

b) Disordered eating or high energy expenditure RED-S often results from insufficient energy intake relative to high expenditure

Question 31

Which type of carbohydrate fueling is optimal for endurance athletes? a) Fixed carbohydrate intake for all sessions b) Individualized fueling based on trial-and-error training logs c) Carbohydrate elimination before key races d) None of the above

Answer 31

b) Individualized fueling based on trial-and-error training logs Athletes should tailor carbohydrate fueling to their specific needs and tolerances