Essentials of sports nutrition and supplements pdf download

Covers actin and prevents contraction during relaxation: a. G-actin b. Myosin head c. Troponin C d. Tropomyosin e. Troponin T 6.

Is an elastic component, which attaches at the M line and the Z disk: a. Titin b. Desmin d. I band e. F actin f. Myomesin Review Test 31 7. The Z line is primarily composed of: a. Myomesin 8. Which of the following terms represents a repeating pattern of two vesicles and a T tubule in each Z region?

Cytoskeleton b. M-bridges c. T tubule system d. Triad 9. The layer of connective tissue that surrounds the outside of skeletal muscle i. Epimysium b. Perimysium c.

Endomysium d. None of the above are correct The two principal contractile proteins found in skeletal muscle are: a. Actin and troponin b. Actin and myosin c. Troponin and tropomyosin d. Myosin and tropomyosin 32 2. Skeletal Muscle Plasticity A relatively large number of mitochondria and low ATPase activity b.

A relatively small number of mitochondria and low ATPase activity c. A relatively small number of mitochondria and high ATPase activity d. Successful endurance athletes generally possess: a. Which of these consists of the basic repeating unit between two Z lines and makes up the functional unit of the skeletal muscle? Z band b. Filaments d. Sarcomere The Golgi tendon organs monitor: a.

Tension produced by muscular contraction b. The length of muscle c. The concentration of sodium ions in the sarcoplasm d. The position of joints during movement Contain a high concentration of anaerobic enzymes b. Muscle spindles provide sensory information relative to: a. The amount of force generated by muscle during a contraction b.

The amount of energy expended during a contraction d. None of the above are correct Review Test 33 The thin muscle cells located within the muscle spindle are called: a. None of the above are correct 34 2. Describe the basic relationship between exercise training and the endocrine system.

Understand the role of testosterone and how acute and chronic resistance training affects testosterone concentrations. Describe the factors that affect the androgen receptor ability to induce muscular changes.

Understand the effects of resistance training on luteinizing hormone, sex hormone binding globulin. Discuss the effects of supplementation with testosterone precursors. Describe the acute and chronic growth hormone adaptations associated with resistance training. Describe the resistance training factors that are associated with alterations in growth hormone concentrations. Discuss the acute and chronic effects of resistance training on glucocorticoid release.

Understand the effects of acute and chronic resistance training on insulin-like growth factors. Explain the effects of resistance training and carbohydrate and protein supplements on insulin release. Differentiate between overtraining and overreaching. Describe the hormonal effects of short- and long-term detraining. The Endocrinology of Resistance Exercise and Training Learning Exercises Exercise 1: Basic Introductory to Neuroendocrine Physiology What are the four outcomes that can be altered in response to training in terms of acute and chronic physiologic adaptations?

What are four potential stimulators of neuroendocrine responses? What are the three fundamental concepts associated with progression in a resistance-training program? Exercise 2: Testosterone What are three factors that have been suggested to stimulate increases in testosterone levels? Learning Exercises 39 Testosterone seems to have an impact on force-production capacity.

What two factors associated with testosterone might contribute to this phenomenon? Give examples of the potential contributors. Explain the effects of chronic resistance training on the acute hormonal responses to resistance training seen in both men and women. Make sure to differentiate among elderly, middle age, and young of both sexes. What are three examples of large mass exercises that have been shown to stimulate large increases in testosterone?

What are four factors that impact the relationship between androgen receptors and known androgen-induced responses? Explain the hypertrophy. What are the effects of large-volume, resistance-training programs on androgen receptor content of muscle? What might explain this relationship? Where is luteinizing hormone secreted? What does luteinizing hormone regulate? Describe the relationship among luteinizing hormone, training volume, and training intensity.

Are the effects of higher-dosage supplementation regimes any different than lower-dosage protocols? Explain the effects of chronic resistance training on the concentrations of androstenedione, DHEA, and DHEA sulfate in men, women, resistance-, and endurance-training athletes.

What are the four isoforms of growth hormone and how are they different? What are eight factors that can affect the magnitude of growth hormone release? Explain the relationship between blood lactate concentrations and growth hormone release. How does aging effect the acute growth hormone responses to resistance training and what happens to this ability when elderly individuals undertake chronic resistance-training programs?

What are the three primary catabolic functions of cortisol? What are the two binding proteins that accomplish this and what percentage of cortisol is bound to them? Acute bouts of resistance training have the ability to increase: 1.

What two things have serum cortisol levels been shown to have a positive correlation with? What four characteristics of a metabolically demanding resistancetraining bout can stimulate the greatest lactate and cortisol responses? Explain the effects of consuming a carbohydrate beverage on acute cortisol responses to a resistance-training bout.

Explain the effects of long-term resistance training on resting cortisol. What are two ways that the anabolic status can be represented? Learning Exercises 45 What two things regulate glucocorticoid receptors? What is the potential role of postexercise increases in IGF? What are the effects of short-term resistance training or overreaching on IGF-1? What two factors probably affect the chronic adaptations associated with IGF-1?

The Endocrinology of Resistance Exercise and Training What two things do the two nonhepatic isoforms seem to do? Exercise 7: Catecholamines What are the three main catecholamines? What four training factors impact the release of catecholamines in response to an acute bout of resistance training? What are the two thyroid hormones? The Endocrinology of Resistance Exercise and Training What is leptin, where does it come from, and what does it do?

What do high levels of energy expenditure do to leptin concentrations? Explain in detail how leptin reduces steroidogenesis. Men who are obese tend to have lower: 1.

Explain what peptide F is and where it is secreted from. Exercise 9: Overtraining Overtraining can be stimulated by: 1. Compare and contrast overreaching and overtraining. Overtraining has been shown to result in: 1. Learning Exercises 49 Compare and contrast the hormonal alterations associated with intensity-based overtraining to volume-based overtraining. What hormonal alterations might you expect when looking at shortterm 2 weeks and long-term 6—8 weeks detraining?

Exercise Circadian Patterns What is a circadian pattern? Does resistance training alter the hormonal circadian patterns? Explain the nocturnal hormonal responses that might occur after an acute resistance-training bout.

Exercise Concurrent Strength and Endurance Training What are the effects of combining concurrent strength and endurance training on the ability to exert maximal force and power? Are the effects of combined training associated with adverse hormonal changes? The effect of an acute bout of resistance training on circulating testosterone levels: a. Increased circulating levels b. Decreased circulating levels c. No effect on circulating levels 2. Increases in testosterone have been suggested to occur as a result of: a.

Increases in plasma volume b. Lactate stimulated secretion c. Adrenergic stimulation d. Testosterone has been suggested to be affected by several training factors. Which of the following training factors would affect testosterone concentrations? The training experience of the athlete b. The intensity of the training program d. False 5. If intensity is held constant, greater testosterone concentrations are noted with increases in the number of exercise sets encountered.

The ingestion of carbohydrate and protein supplements has been shown to magnify the testosterone response to a resistance-training bout. False Review Test 51 7. Up-regulate b. Down regulate c. Do nothing to 8. False 9. The effect of an acute bout of resistance training on leuteinizing hormone concentrations: a.

Increased b. Decreased c. Unaffected In young, healthy men, DHEA has been shown to increase circulating testosterone levels. High levels of lactic acid b. Low levels of acidosis c. Long rest intervals d. Large muscle mass exercise e. All of the following are functions of cortisol except: a.

Increases protein synthesis b. Stimulates lipolysis c. Stimulates glycogenolysis d. Increases glucose uptake The highest cortisol responses are caused by low-volume, highintensity bouts separated by long rest intervals. False 52 3. The Endocrinology of Resistance Exercise and Training Down-regulate c. Increase d. Insulin-like growth factor is produced in what tissue? Muscle b. Adipose tissue c. Liver d. Kidney e. Bone All of the following are long-term effects of chronic resistance training of insulin-like growth factor 1 IGF-1 except: a.

Increases in trained men when compared with untrained men b. Increases in trained women when compared with untrained women c. Increases in untrained men when compared with trained men d. Increases in untrained women when compared with untrained women e. All of the following factors increase insulin release except: a.

High levels of blood glucose b. Acute bouts of resistance training c. Carbohydrate and protein supplements d. Low-volume resistance-training programs with short rest intervals b. High-volume resistance-training programs with long rest intervals c. Low-volume resistance-training programs with high loads d. High-volume resistance-training programs with short rest intervals Review Test 53 Overreaching has been shown to stimulate all of the following except: a.

Depressed resting testosterone levels b. Increases in circulating IGF-1 d. Explain the steps associated with ventilation and pulmonary circulation. Describe the difference between ventilation during resting and exercise conditions. Understand the consequences of the Valsalva maneuver. Describe the membranes that must be crossed in order to get oxygen from the lungs into the blood.

Explain the blood-carrying capacity and how erythropoietin affects this capacity. Understand the steps associated with moving blood through the systemic circulation.

Describe the acute and chronic effects of endurance and resistance training on the cardiovascular system. Explain the differences in VO2 max between men and women and athletes in a variety of sports.

Understand the effects of different genetic characteristics on endurance and resistance training performance. Ventilation: 2. At rest, what two muscles contract to cause an increase in the size of the pulmonary cavity?

Explain the process of inhalation and exhalation. In this explanation, compare and contrast how resting and exercise differ. During maximal exercise, what muscles contract to enhance expiration? What are the two factors that contribute to an increase in ventilation during exercise?

Cardiovascular and Pulmonary Responses to Exercise Explain what the Valsalva maneuver is and what effects it causes. Compare and contrast the oxygen and carbon dioxide content of alveolar air and pulmonary blood. When asthma occurs, there is an obstruction of the airways; where does this occur, and what is the consequence of this occurrence?

Compare and contrast the hemoglobin concentrations of both men and women. Make sure to include ranges of hemoglobin and hematocrit. When athletes use erythropoietin, what possible positive and negative outcomes can occur? What does erythropoietin stimulate? Exercise 2: Cardiovascular Responses to Acute and Chronic Exercise What are the four immediate changes that occur to the cardiovascular and pulmonary systems when transitioning from rest to exercise?

Cardiovascular and Pulmonary Responses to Exercise What are the six chronic adaptations to repeated bouts of exercise? Explain why ventilation does not normally limit exercise performance. If John is 25 years old, what would his age-predicted maximum heart rate be?

At what percent of VO2 max would you expect to see no more increases in stroke volume in response to the exercise bout? What are three possible mechanisms that might explain why one might not see a plateau in elite endurance athletes at submaximal exercise intensities?

What is the formula for cardiac output? How is a VO2 max tested? Note: give a general description. Compare maximal cardiac output of elite endurance athletes and cardiac patients.

What are the general muscle adaptation differences between a lowrepetition, heavy-weight, resistance-training regime and a highrepetition, low-weight, resistance-training regime?

What are the effects of chronic resistance training on the following? Resistance-trained athlete 64 4. LVIDd: 2. LVV: 3. LVWT: Differentiate between concentric and eccentric hypertrophy.

Explain the genetic determinants of endurance performance. Include in this explanation a discussion about the angiotensin-converting enzyme and the different alleles. Review Test 65 Review Test 1.

Cardiac output is calculated as: a. None of the above 2. Resting heart rate b. VO2 max c. Resting blood pressure d. Maximal heart rate 3. During exercise, exhalation is accomplished by: a. Contraction of the diaphragm and the external intercostals b. Contraction of the internal intercostals and the diaphragm c.

Contraction of the abdominal muscles and the external intercostals d. Contraction of the internal intercostals and the abdominal muscles 4. The Valsalva maneuver is: a. A breath-holding technique b. A series of rapid deep breaths c. A maximal exhalation d.

A series of slow, shallow breaths 5. The main factor contributing to the difference in VO2 max between men and women is that women have: a. Lower hemoglobin concentrations than men b.

Greater plasma volume than men c. Larger hearts than men d. Higher hematocrit levels than men 66 4. Cardiovascular and Pulmonary Responses to Exercise 7. The cyclist would experience increased muscular hypertrophy c. When exercising in a hot and humid environment, the cyclist would experience an increase in blood viscosity d.

The cyclist would experience a greater risk for a heart attack while performing intense exercise in a hot environment 8. All of the following are responses to chronic resistance training except: a. A thickening of the heart wall b.

An increase in mass c. An increase in capillary density d. An increase in resting cardiac output e. Ventilation is performance. False a primary limiter for aerobic endurance All of the following increase with increasing exercise intensity except: a. Heart rate b. VO2 c. Diastolic blood pressure d. Cardiac output The resting cardiac output for a highly trained marathon runner would be approximately: a. None of the above Review Test 67 During intense aerobic exercise in a hot environment, part of the cardiac output is distributed to the skin in order to cool the body.

The average VO2 max for an untrained male is approximately: a. Decreased resting cardiac output b. Increase in resting stroke volume c. Decrease in resting heart rate d. Increase in systolic blood pressure during maximal exercise b. No change in diastolic blood pressure during maximal exercise c. A slight increase in VO2 during maximal exercise d. An increase in maximal heart rate e. False 68 4. Cardiovascular and Pulmonary Responses to Exercise Place the following steps associated with systemic circulation in order: i.

Left ventricle quickly contracts ii. The atrium contracts iii. Oxygenated blood enters the left atrium via the pulmonary vein iv. There is an increase in left ventricular pressure v.

Increasing atrial pressure closes the pulmonary valve and opens the AV valve vi. Blood is pushed into the left ventricle vii. A volume of blood exits the heart into the aorta viii. The aortic valve opens while the AV valve closes a. Place the following barriers that oxygen must transverse in order: i. Red blood cell membrane ii. Alveolar membrane iii. Pulmonary capillary membrane v. Explain how genes regulate the adaptive processes associated with exercise.

Understand the interaction between a ligand and a receptor complex. Explain how a polypeptide is initiated. Describe how a polypeptide is translated into a functional protein. Understand how newly synthesized proteins are manipulated. Understand the balance between anabolism and catabolism. Explain the relationship between anabolic and catabolic hormones and how they relate to protein turnover. What is DNA and what does it do? What is the process of transcription and what happens to DNA during this process?

Explain the central dogma in relation to the premise that one gene encodes for one protein. List four of the myogenic regulatory factors that are known transcription factors that bind to DNA sequences and up-regulate gene expression. Learning Exercises 73 What are the two possible mechanisms that regulate a gene?

Give an example of a DNA-binding protein that prevents or blunts the expression of a gene. Explain the effects of an acute-resistance training bout on the expression of binding proteins. How do these changes affect fast and slow myosin heavy chains? What occurs when creatine supplementation is combined with heavy resistance training? Explain what happens when a transcription factor protein binds to the promoter region within a gene.

Give an example of a molecule that binds to an androgen receptor. Explain the difference between the process involved in binding with a cell membrane receptor or a receptor within the cell.

Exercise 3: Activation of Transcription Factors via Signal Transduction Pathways What happens if the receptor is found on the cell membrane? What is this pathway called? Explain the difference between an intercellular kinase enzyme and an intracellular phosphatase enzyme. Draw the insulin signaling pathway. Explain the events and outcomes associated with the insulin signaling pathway as it relates to blood glucose levels. What are the three phases associated with translation? Explain what occurs in each of the three phases of translation.

Learning Exercises 75 Name and describe the four primary protein structures. At which stages do molecular chaperones bind and stabilize proteins? What are heat shock proteins, and what do they do? Which heat shock protein is described as a stress protein, and why is it described this way? Molecular Biology of Exercise and Nutrition What are three things molecular chaperones do when cellular stress is increased?

Under what conditions are higher percentages of protein degradation present? What are the half-lives for: 1. What are the two major sites of intracellular proteolysis, and which types of proteins are degraded in each site? Protein turnover: 2.

Long-lived proteins: 3. Short-lived proteins: List and describe the three proteolytic systems in skeletal muscles. Anabolism: 2. Catabolism: 3. For example, consider the muscle tissue synthesis to protein catabolism.

Give three examples of new cellular material that can be created during anabolism. What are the four ways that hormones alter the rates of cellular reactions? Where do amine and peptide hormones exert their actions? What is cyclic AMP and what does it do?

What are the three major hormones that have been shown to be activated in response to mechanical overload such as resistance training? List and describe the actions of these hormones. Explain the actions of cortisol and how it relates to the other hormones listed above. Review Test 79 Review Test 1. Myogenin b. Creatine kinase c. MRF-4 d. Myo-D 2. Id-1 c. All of the following are true about DNA except: a.

DNA can self-replicate in the nucleus of a cell using only one strand of the double helix as a template b. Creatine supplementation combined with heavy resistance training can up-regulate the expression of fast isoforms of myosin heavy chains. Which class of membrane-bound receptors has the ability to phosphorylate proteins? Phosphatase enzymes b. Receptor kinase enzymes c. Phosphorylase enzymes d. Polymerase enzymes 6.

The process in which essential and nonessential amino acids are used to synthesize proteins is called: a. Translation b. Transcription c. Replication d. Molecular Biology of Exercise and Nutrition 7. The activation of the enzyme RNA polymerase occurs during: a.

Dephosphorylation b. Phosphorylation c. Transcription d. All of the following are true about the insulin-signaling pathway except: a. Insulin binds to glucose and ultimately insulin receptors b. The pathway is mediated by levels of glucose in the blood c.

Binding to insulin receptors results in signal transduction d. Elongation b. Initiation c. Termination d. Translation Review Test 81 Translation C terminal b. N terminal c. Quaternary structures b. Tertiary structures c. Secondary structures d. Primary structures Quaternary structure b. Tertiary structure c. Secondary structure d. Primary structure An oligomeric protein is known as a: a. Molecular Biology of Exercise and Nutrition Molecular chaperones such as HSP contribute to all of the following except: a.

Bind and stabilize proteins at the intermediate stages of folding b. Bind and stabilize proteins during assembly c. Can have their expression increased during situations of low stress d. Differentiate between overreaching and overtraining. Describe the physiologic signs and symptoms of overtraining.

Explain the differences between parasympathetic and sympathetic overtraining. Understand the physiologic and psychologic consequences of overtraining. Illustrate the major factors that make up the central fatigue hypothesis. Describe the major components of a needs analysis.

Understand the basic components of a periodized training program. Explain the role of glutamine, protein, vitamin C, zinc, and Echinacea as tools for avoiding overtraining. Illustrate the role of sound nutrition in the prevention of overtraining. Conceptualize the role of nutrient timing in the prevention of overtraining.

Understand the importance of maintaining appropriate hydration. Describe the dietary carbohydrate, protein, and fat needs of athletes. Overreaching: 2. Overtraining: 3. Sympathetic overtraining: 2. Learning Exercises 87 What are the six possible factors that can result in a performance decrement? Which two mood states are the most sensitive to psychologic overtraining? Which two moods states have been suggested to give insight into the onset of psychologic overtraining that can lead to performance decrements and mood disturbances?

What are the six potential mechanisms that have been suggested to contribute to the overtraining phenomenon? Learning Exercises 89 Exercise 4: Central Fatigue Hypothesis What two factors have classically been associated with fatigue displayed during prolonged exercise? Explain how decreased availability of BCAAs and an increase in free fatty acid metabolism results in increases in the release of tryptophan. Explain how this could impact central fatigue.

Aspects of Overtraining Explain why a needs analysis should be completed before constructing a training program. What are four things that should be collected from a dietary recall before initiating a training program? How does a needs analysis and a nutritional analysis help prevent overtraining? List and describe the three phases associated with general adaptation syndrome: 1. Learning Exercises 91 Explain why adequate recovery is necessary to avoid overtraining.

Accumulation of training and nontraining stress that results in short-term performance decrements 7. Is released from albumin in increasing concentrations as one exercises Down: 2.

One-week training cycles 3. A systematic progressive training plan that maximizes performance while minimizing the chances for overtraining 4. Training cycles that last from weeks to months 5. Aspects of Overtraining What is glutamine? What are two important roles of glutamine? What role does glutamine have in the immune system, and what happens to glutamine when an athlete undertakes prolonged, intense training?

What is vitamin C? How does vitamin C supplementation relate to immune function during periods of prolonged, intense exercise? What is zinc and how does it impact the immune system? Give an example. What is meant by the term dietary balance? What are four recommendations for the timing of food consumption for athletes in relation to a competition or practice session?

Learning Exercises 93 What is the basic dietary breakdown that has been recommended? How much water should athletes drink before a training session? What are two common mistakes made in regard to hydration by athletes? Why is carbohydrate consumption important? What is the concept of carbohydrate loading? Aspects of Overtraining What is the glycemic index? What is the protein recommendation for improving recovery? What are the basic recommendations for fat consumption?

Review Test 95 Review Test 1. Which of the following apply to overreaching? Short-term increases in performance b. Short-term decreases in performance c. Long-term decreases in performance d. Sympathetic overtraining is associated with: a. Endurance exercise b. Aerobic exercise c. Strength and power exercise d. Anaerobic exercise e.

Overtraining can be caused by all of the following except: a. Large increases in training volume b. Increases in training intensity c. Increases in frequency of training d. Long periods of time away from training. The most sensitive psychologic factor associated with overtraining is: a. Fatigue b. Vigor c. Depression d. Anger e. A potential mechanism for overtraining is: a.

Chronic changes to the neuroendocrine environment b. Decreased serotonin levels c. Combined effect of exercise and life stress causing the athlete to reach the super-compensation phase d. None of the above 6. With a decrease in muscle glycogen stores, fat oxidation: a. Increases b. Decreases c. Is unaffected 96 6.

Aspects of Overtraining 7. Increases in free fatty acids in the blood are accompanied by increases in: a. A decreased release of albumin b. The release of tryptophan from albumin c. An increase in the ratio of free tryptophan to branched-chain amino acid ratio d. A decrease in muscle glycogen stores is associated with increases in the oxidation of: a. Albumin b. Leucine c. Tryptophan d.

None of the above 9. An increase in the tryptophan to branched-chain amino acid ratio is associated with all of the following except: a. An increased occurrence of central fatigue b. Increased formation of serotonin c. An increased occurrence of peripheral fatigue d. A needs analysis would include all of the following except a n : a. Training history b. Dietary evaluation c. Performance assessment d. Intelligence test Super-compensation b. Alarm c. Exhaustion d.

A year-long training cycle would be termed a n : a. Microcycle b. Mesocycle c. Macrocycle d. Quadrilinear cycle Review Test 97 After the completion of the preparatory phase of training, athletes typically move into the: a.

Transition I phase b. Hypertrophy phase c. Strength phase d. Maintenance phase The transition I phase of training is considered a detraining phase. Which is the most abundant amino acid in the body? Creatine b. Glutamine c. Leucine d. Isoleucine Aspects of Overtraining Signs of aerobic overtraining can include all of the following except: a. Increases in total testosterone b. Decreases in muscle glycogen levels c. Decreases in percent body fat d. Design both an aerobic and resistance training session that meets the recommended guidelines for training frequency, duration, and intensity.

Principles of Exercise Training Learning Exercises Exercise 1: Fundamental Training Principles What are two fundamental training variables that are common to both aerobic and resistance training? How does one calculate the total weight lifted in a resistance training program? Basic knowledge about the type of sport in Antonio J, Stout J. Sports Supplements. Wolinsky I, Driskell JA.

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