80 Questions
Which of the following factors make up total daily energy expenditure?
Basal energy expenditure, thermic effect of food, exercise activity thermogenesis, non-exercise activity thermogenesis
What does calorimetry measure?
Heat production
Which type of calorimetry is based on O2 consumption and CO2 production?
Indirect calorimetry
What are the major energy sources of carbohydrates?
Glucose, fructose, galactose
How does exercise impact glucose uptake?
Causes GLUT-4 translocation, independent of insulin
What is the primary difference between essential and non-essential nutrients?
Essential nutrients come from food, while non-essential nutrients are produced by the body.
According to the Physical Activity Guidelines for Americans, how many minutes of moderate-intensity aerobic activity are recommended?
150-300 minutes
Which statement best describes ergogenic aids in sports?
They enhance physical power, mental strength, or mechanical edge.
What is the primary difference between anabolism and catabolism?
Anabolism builds complex body components from basic nutrients, while catabolism breaks down body components into simpler forms.
What does the Calorie represent in nutrition?
The energy content of a food item
What is the primary carbohydrate source for energy during exercise or performance?
Muscle glycogen
What is the importance of carbohydrate intake before exercise?
Helps maintain blood glucose levels
Which type of training requires a higher carbohydrate intake of 8-10 g/kg/day?
High volume intense training (3-6 h/day, 5-6 d/week)
What is the unique ability of carbohydrates compared to protein and fat as an energy source during exercise?
Can produce ATP for muscle contraction rapidly
Are pyruvate, lactate salts, or ribose supported with substantial evidence as effective ergogenic aids?
Evidence is inconclusive and more research is needed
Which macronutrient has the highest calorie content per gram?
Fats
In the human body, which energy system provides energy rapidly but has a limited energy supply?
ATP-PCr system
For high-intensity workouts lasting for 30-120 seconds, which energy system is predominantly utilized?
Lactic acid system
What is the primary energy source during low-intensity exercise?
Fats
Which energy system produces ATP in large amounts but at a slower rate?
Oxygen system
What benefit can carbohydrate combinations provide compared to single carbohydrates during exercise?
Higher oxidation rates
Which class of athletes is most likely to benefit from carbohydrate loading?
Long-distance runners
What is the primary reason for deamination of amino acids in the body?
Excess nitrogen storage
What type of proteins are considered high-quality or complete proteins?
Animal-based proteins
Which nutrient lacks evidence to support its ergogenic effect on endurance performance?
Pyruvate
What is the recommended protein intake range for athletes based on body weight?
1.2-2.0 g/kg
Which macronutrient increases protein synthesis in skeletal muscle?
Protein
Which supplement is specifically beneficial for enhancing exercise performance in endurance activities?
Dietary Nitrate
What role does insulin play in liver metabolism?
Increase glycogenesis, decrease glyconeogenesis
If an individual consumes 2500 kcal per day, what is the AMDR (Acceptable Macronutrient Distribution Range) for carbohydrate intake based on a typical range?
45-65% of total energy intake
What is the main difference between MPS and MPB?
MPS builds new muscle proteins, while MPB breaks down muscle proteins
In what state is a person when MPS equals MPB?
Neutral protein balance
How does resistance training impact MPS and MPB?
Increases MPS and decreases MPB
What is the role of leucine in MPS?
Leucine stimulates muscle protein synthesis
Why is sufficient carbohydrate intake important during aerobic endurance exercise?
To reduce the formation of ammonia
What happens to protein metabolism during exercise?
Produces a positive protein balance
What are the consequences of insufficient protein intake for athletes?
Muscle wasting and slow recovery
During which type of exercise does protein oxidation increase?
Aerobic endurance training
How do fast-acting proteins differ from slow-acting proteins in terms of MPS and MBP?
Slow-acting proteins promote muscle growth through MPS.
What does a negative nitrogen balance indicate in terms of protein intake?
Protein catabolism due to insufficient dietary intake or overtraining
What are the three major factors/components that make up total daily energy expenditure?
Basal energy expenditure, thermic effect of food, physical activity energy expenditure
Which type of calorimetry measures heat production directly?
Bomb calorimeter
Which macronutrient undergoes GLUT-4 translocation as a result of exercise?
Carbohydrates
What major energy sources do carbohydrates provide during exercise?
Glucose, fructose, galactose
Which is the greatest energy storage form in terms of kcal?
Polysaccharides
What is the primary difference between the physical and chemical changes that take place in the body?
Physical changes refer to metabolism, while chemical changes are related to digestion.
In the context of human energy systems, which process involves the synthesis of complex body components from basic nutrients?
Anabolism
Which nutrient is the primary energy source during low-intensity exercise?
Carbohydrates
What does a negative nitrogen balance indicate in terms of protein intake?
Low protein intake
Which major human energy system provides rapid energy but has a limited energy supply?
Anaerobic alactic system
Which energy system is known for providing energy rapidly but with a limited energy supply?
Phosphocreatine system
For high-intensity workouts lasting for 30-120 seconds, which energy system is predominantly utilized?
Lactic acid system
Which energy system produces ATP in large amounts but at a slower rate?
Aerobic capacity system
Which energy system helps replace ATP but cannot be used directly as a source of energy for muscular contraction?
Lactic acid system
Which energy system is commonly associated with competitive weight lifting and the 100m dash?
Phosphocreatine system
What is the importance of carbohydrate intake before exercise?
Helps maintain blood glucose levels and fuel muscles
Which energy system provides energy rapidly but has a limited energy supply in the human body?
Phosphagen system
Why are carbohydrates essential for athletes during high-volume intense training?
To replenish liver and muscle glycogen
During which type of exercise can carbohydrates be used both anaerobically and aerobically as an energy source?
High-intensity short-duration exercise
What role do glycogen depletion and blood glucose level decline play in exercise-induced fatigue?
They result in fatigue by reducing available energy sources
Why does deamination need to occur in the body?
Because the body cannot store excess nitrogen
What is the primary benefit of carbohydrate loading for athletes?
Delayed onset of fatigue
Which class of athletes is likely to benefit the most from carbohydrate loading?
Endurance runners
What is the potential benefit of consuming glucose + fructose combinations during exercise?
Increased oxidation rates compared to single glucose intake
Which nutrient lacks substantial evidence to support its ergogenic effect on endurance performance?
Ribose
What is the primary energy source during short bursts of high-intensity exercises, such as those lasting for 10-30 seconds?
Glycolysis
Which energy system provides energy rapidly but has a limited energy supply, particularly utilized during exercises lasting 30 seconds to 2 minutes?
Creatine Phosphate System
During endurance activities like long-distance running or cycling, which energy system plays a significant role in providing sustained energy production?
Oxidative Phosphorylation
In which energy system does protein oxidation increase during exercises that last for an extended time, typically more than 2 minutes?
Protein Catabolism
For high-intensity workouts lasting 30-120 seconds, which energy system is predominantly utilized to meet the immediate energy demands?
Anaerobic Glycolysis
What does a negative nitrogen balance indicate in terms of protein intake?
Protein catabolism
Which energy system provides rapid energy but has a limited energy supply?
Anaerobic glycolysis
What is the by-product of protein metabolism during exercise that may contribute to fatigue?
Ammonia
Which nutrient is the primary energy source during low-intensity exercise?
Fat
Which major human energy system produces ATP in large amounts but at a slower rate?
Oxidative phosphorylation
During resistance training, what effect does it have on protein catabolism?
Decreases protein catabolism
What is the main class of amino acids oxidized during exercise?
Branch-chain amino acids (BCAAs)
How do fast-acting proteins differ from slow-acting proteins in terms of MPS and MPB?
Fast-acting proteins enhance muscle growth quicker
What role does leucine play in MPS?
Stimulates muscle protein synthesis
What is the consequence of insufficient protein intake for athletes?
Negative nitrogen balance leading to muscle wasting
Learn about the positive or negative protein balance in relation to dietary protein intake, the impact of resistance exercise on protein breakdown and MPS levels, and the broad protein recommendations for athletes. Explore the anabolic effects of insulin on glucose and amino acid uptake into tissues, specifically in skeletal muscle and liver.
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