kins 152S tophat questions
Which is the most accurate way to estimate RMR in an athlete?
cunningham eqn
What is the best protein intake for an athlete trying to lose fat while maintaining muscle?
1.8-2.0g/kg/day
What is the optimal rest period if the goal is to use mostly PCr as an energy source during bench press training?
3-5 mins
What is the suggested carbohydrate intake when carb loading?
8g/kg/day
Which of the following carbohydrate amounts would you recommend for a basketball player?
A- 3g/kg/day B- 8g/kg/day C - 3-8 g/kg/day depending on training intensity*
Which of the following would you recommend for caloric intake for a female triathlete?
Periodize to energy expenditure
Which of the following would you suggest for these athletes besides just ~2 g/kg/day of protein intake? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a 0.4 g/kg of protein 6 hours after exercise b 4 g of BCAA (3g leucine, 1g valine and 1g isoleucine) per hour during exercise to reduce muscle damage and soreness* c 0.4 g/kg of beef protein within 30 min after exercise d All of the above
Which of the following results in greater protein synthesis? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a 20g of whey protein every 3 hours* b 40 g of whey protein every 6 hours. c 10g every 1.5 hours
What is the optimal rest period if the goal is to use mostly PCr as an energy source during bench press training?
a 30 sec b 1 min c 3-5 min*
Which of the following would you recommend for a 2 hour high intensity practice for your sister? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a 8 oz every 20 min of water with NUNN b 90 grams of mixed type carbohydrate c 90 grams of mixed type carbohydrate with 8 oz of NUNN every 20 min** d water only
During which of the following training blocks would the keto diet be most effective? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a Base training with the goal of fat loss & improving fat oxidation* limit protein and hi intensity without carb b Muscle building block c Sports specific high intensity training to improve speed d During the competitive block
Which of the following is true? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a Creatine loading could improve your Dad's triathlon performance b The activity of Creatine Kinase, the enzyme involved in PCr breakdown, increases with high ATP concentrations c * Creatine supplementation could help maintain speed during repeated bouts of high intensity short sprints with 4 min rest in between for your sister Your answer d All of the above
Which of the following is true?
a Creatine loading improves 5K run performance (too long) b The activity of Creatine Kinase, the enzyme involved in PCr breakdown, increases with high ATP concentrations (high ATP dont need to break down PCr, wasting PCr), creatine kinase works with low ATP conc c Creatine supplementation helps maintain speed during repeated bouts of high intensity short sprints (with long rest of 3 min bw) **
If you decide to do a cardio and hypertrophy session on the same day, what is the best way to combine these to help with a goal of muscle hypertrophy? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a Do a HIIT cardio session just prior to your strength workout to get fully warmed up and prevent injury b Do resistance training right before HIIT so you are fresh for the hard super sets you want to do c Split the workouts so cardio is in the morning, then eat and then wait at least 3 hours prior to weights**
When an athlete starts to cool down after a hard 30 min run, which of the following would help slow down muscle glycogen use?
a Epinephrine b Increased ATP concentration* Your answer c Increased Ca++ d A and C
When an athlete starts to cool down after a hard 30 min run, which of the following would help slow down muscle glycogen use?
a Epinephrine (stimulate muscle glycogen) b Increased ATP concentration ** (sensing dont need energy and keep breaking down and slow down G6p so muscle glycogen doesnt get utilized) c Increased Ca++ (muscle contraction to release binding site for actin/myosin
Which of the following is true? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a Glycerol is used to make triglycerides in muscle and the liver b Glucose is the precursor for triglyceride synthesis in the adipose and muscle ** c Glucose is the precursor for triglyceride synthesis in the liver
After you sprint up the hill you walk down the other side. What will happen to prevent using up too much of your muscle glycogen and blood glucose?
a Increases in ATP will decrease the activity of PFK and PK to slow down glycolysis (plenty of ATP will slow down) b Increases in glucose 6 phosphate will slow down HK to reduce the amount of blood glucose entering into glycolysis c Both A and B **
Which of the following is true?
a Lactate causes the burn you feel in your muscles during exercise (acidity from burn is from glycolysis) b Lactate buffers the acidity with hard exercise** (tranpsort into mito or out of cell all together bringing H+ with it) c Lactate is used as a fuel source for Type IIx muscle fibers (can be, but in mito, and IIx have little mito) type 1 or IIA, is true
Which of the following transporters increases glucose uptake into muscle? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a MCT1 b FATCD36 c CPT d GLUT4
Which of the following groups may need more protein after exercise to build muscle? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a Older individuals b Larger athletes c A and B*
You are running at an easy pace and come to a hill and decide to sprint up it. Which of the following would allow you to do this?
a The increase in ADP would stimulate PFK to increase the rate of glycolysis to produce more ATP b The increase in release of Ca++ for actin-myosin binding will stimulate glycogen phosphorylase to breakdown muscle glycogen as a source to increase glycolysis c A and B*
You are running at an easy pace and come to a hill and decide to sprint up it. Which of the following would allow you to do this?
a The increase in ADP would stimulate PFK to increase the rate of glycolysis to produce more ATP b The increase in the release of Ca++ for actin-myosin binding will stimulate glycogen phosphorylase to breakdown muscle glycogen as a source to increase glycolysis c A and B **
Blood glucose increases during hard exercise from the breakdown of muscle glycogen
a True b False**
What would be the main fuel used after 2 hours of hard exercise in an athlete that had to skip breakfast and forgot to bring and food or drink with them? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a blood glucose b muscle glycogen c fat**
Your sister is feeling dizzy and nauseous after a 2 hour pick up basketball game in the heat. Which of the following would you recommend?
a drinking some water as she might be dehydrated b drinking some gatorade* has Na+ Your answer c Drinking NUNN
Which of the following is a possible mechanism for why women utilize more fat with training than men? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a higher epinephrine values b Greater fatty acid transporters* c Lower levels of HSL d All of the above
Which of the following contains the largest source of fuel for exercise? Select an answer and submit. For keyboard navigation, use the up/down arrow keys to select an answer.
a liver glycogen b muscle glycogen c Adipose tissue* d PCr
What muscle fibers are essential to complete a 1 RM bench for your Mom ?
a type 1 b type IIa c type IIx *
Which of the following would you recommend for absorbing the most carbohydrate energy during exercise?
gatorade (mix of glucose and fructose)
What muscle fibers are needed for the javelin?
type IIx
Your friend is feeling dizzy and nauseous after a pick up basketball game. Which of the following would you recommend?
water gatorade*