SSN STUDYGUIDE EXAM REVIEW FILE 2026
TESTED QUESTIONS
◉ Approximately how many days of heat exposure does it take to
fully acclimate to exercising in the heat? Answer: Complete
acclimation takes up to 14 days
◉ What is HICA and what are the effects of its supplementation for a
period of 4 weeks? Answer: a. Alfa-Hydroxy-isocaproic acid (HICA)
is an end product of leucine metabolism in human tissues such as
muscle and connective tissue. According to the clinical and
experimental studies, HICA can be considered as an anti-catabolic
substance. The present study investigated the effects of HICA
supplementation on body composition, delayed onset of muscle
soreness (DOMS) and physical performance of athletes during a
training period.
b. a 4-week HICA supplementation of 1.5 g a day leads to small
increases in muscle mass during an intensive training period in
soccer athletes.
◉ What is a Bod-Pod Answer: A body composition recording device
that uses Air Displacement Plethysmography.
,◉ Compare fat and carbohydrate oxidation during exercise. Under
what conditions does one fuel source predominate over the other
Answer: a. Fat oxidation primarily occurs at low intensity long
duration exercise
b. Carbohydrates are oxidized preferentially during higher intensity
exercise
◉ What effect does betaine supplementation have on exercise
performance? Answer: a. positively affect exercise performance
through favorable lactate and preferential fatty acid substrate
metabolism
b. increase power, force, and maintenance
◉ Chronic heavy resistance training causes what adaptations in
skeletal muscle Answer: a. Increase in muscle strength and size
(hypertrophy)
b. Greater increase in type II muscle fibers
c. Shift in fiber type IIx to IIa
,◉ Regular aerobic training causes what adaptations in skeletal
muscle Answer: a. Increased oxidative capacity, increased number
and size of mitochondria, increase in enzymes of metabolic
pathways involved in oxidative metabolism
i. Succinate dehydrogenase, malate dehydrogenase, (krebs cycle
tricarboxylic acid cycle)
b. Induces a shift toward lipid metabolism transition from IIX to IIa
◉ What has the greatest effect on the sedentary person's daily
energy expenditure Answer: Resting Metabolic Rate
◉ What activities or sports use ATP-PCr energy system as the main
energy system? Answer: Short, high intensity sports.
I.E. sprinting, power lifting, high-jump, long-jump
◉ What dose of creatine, after creatine loading, will maintain
elevated creatine levels for 28 days? Answer: A typical creatine
supplementation protocol of either
- a loading phase of 20 to 25 g CM/d
- 0.3 g CM/kg/d split into 4 to 5 daily intakes of 5 g each
, recommended to quickly saturate creatine stores in the skeletal
muscle.
However a more moderate protocol where several smaller doses of
creatine are ingested along the day (20 intakes of 1 g every 30 min)
could be a better approach to get a maximal saturation of the
intramuscular creatine store. In order to keep the maximal
saturation of body creatine, the loading phase must be followed by a
maintenance period of 3-5 g CM/d or 0.03 g CM/kg/
◉ What role do vitamins play in metabolism? Answer: Vitamins are
the building blocks/precursors to cell parts and enzymes involved in
substrate metabolism
◉ Where does most of the energy for ATP phosphorylation come
from? Answer: From the energy in the chemical bonds of the food
we ingest
◉ What does pre-exercise ingestion of glycerol do? Answer: a.
Hyperhydration or water retention
b. Plasma volume increases
c. Exercising HR is reduced
TESTED QUESTIONS
◉ Approximately how many days of heat exposure does it take to
fully acclimate to exercising in the heat? Answer: Complete
acclimation takes up to 14 days
◉ What is HICA and what are the effects of its supplementation for a
period of 4 weeks? Answer: a. Alfa-Hydroxy-isocaproic acid (HICA)
is an end product of leucine metabolism in human tissues such as
muscle and connective tissue. According to the clinical and
experimental studies, HICA can be considered as an anti-catabolic
substance. The present study investigated the effects of HICA
supplementation on body composition, delayed onset of muscle
soreness (DOMS) and physical performance of athletes during a
training period.
b. a 4-week HICA supplementation of 1.5 g a day leads to small
increases in muscle mass during an intensive training period in
soccer athletes.
◉ What is a Bod-Pod Answer: A body composition recording device
that uses Air Displacement Plethysmography.
,◉ Compare fat and carbohydrate oxidation during exercise. Under
what conditions does one fuel source predominate over the other
Answer: a. Fat oxidation primarily occurs at low intensity long
duration exercise
b. Carbohydrates are oxidized preferentially during higher intensity
exercise
◉ What effect does betaine supplementation have on exercise
performance? Answer: a. positively affect exercise performance
through favorable lactate and preferential fatty acid substrate
metabolism
b. increase power, force, and maintenance
◉ Chronic heavy resistance training causes what adaptations in
skeletal muscle Answer: a. Increase in muscle strength and size
(hypertrophy)
b. Greater increase in type II muscle fibers
c. Shift in fiber type IIx to IIa
,◉ Regular aerobic training causes what adaptations in skeletal
muscle Answer: a. Increased oxidative capacity, increased number
and size of mitochondria, increase in enzymes of metabolic
pathways involved in oxidative metabolism
i. Succinate dehydrogenase, malate dehydrogenase, (krebs cycle
tricarboxylic acid cycle)
b. Induces a shift toward lipid metabolism transition from IIX to IIa
◉ What has the greatest effect on the sedentary person's daily
energy expenditure Answer: Resting Metabolic Rate
◉ What activities or sports use ATP-PCr energy system as the main
energy system? Answer: Short, high intensity sports.
I.E. sprinting, power lifting, high-jump, long-jump
◉ What dose of creatine, after creatine loading, will maintain
elevated creatine levels for 28 days? Answer: A typical creatine
supplementation protocol of either
- a loading phase of 20 to 25 g CM/d
- 0.3 g CM/kg/d split into 4 to 5 daily intakes of 5 g each
, recommended to quickly saturate creatine stores in the skeletal
muscle.
However a more moderate protocol where several smaller doses of
creatine are ingested along the day (20 intakes of 1 g every 30 min)
could be a better approach to get a maximal saturation of the
intramuscular creatine store. In order to keep the maximal
saturation of body creatine, the loading phase must be followed by a
maintenance period of 3-5 g CM/d or 0.03 g CM/kg/
◉ What role do vitamins play in metabolism? Answer: Vitamins are
the building blocks/precursors to cell parts and enzymes involved in
substrate metabolism
◉ Where does most of the energy for ATP phosphorylation come
from? Answer: From the energy in the chemical bonds of the food
we ingest
◉ What does pre-exercise ingestion of glycerol do? Answer: a.
Hyperhydration or water retention
b. Plasma volume increases
c. Exercising HR is reduced
