PCC Sports Nutrition Coach Lewis Exam Study Written With Accurate Answers

Muscle (40%) - correct answers Contains the largest proportion of protein Turnover - correct answers Proteins are constantly being synthesized and degraded Muscle - correct answers proteins turn over slowly Blood - correct answers Proteins turnover more rapidly Actin, Myosin - correct answers Most abundant protein in muscle Amino Acids - correct answers building blocks of proteins 20 - correct answers How many amino acids are there? Indispensable - correct answers 9 amino acids needed from diet Dispensable - correct answers 11 amino acids in total, that are manufactured in the liver Insulin - correct answers Promotes glucose and amino acid uptake by muscles branched amino acids - correct answers most abundant amino acids leucine, valine, isoleucine - correct answers What are the Branched Chain Amino Acids? turnover - correct answers protein synthesis-amino acids to protein/protein breakdown or degradation enzymes - correct answers regulatory functions horomones - correct answers act as signals rapid (minutes, hours, days) - correct answers the proteins that have a regulatory function (such as enzymes) or that act as signals (hormones) have a relatively ___ rate of turnover (minutes, hours, days) collagen - correct answers structural proteins actin and myosin - correct answers contractile proteins slow - correct answers The structural proteins such as collagen and contractile protein (actin and myosin) have relatively ___ turnover (days weeks months) the amount of nitrogen excreted in urine, feces, and sweat - correct answers to keep the overall synthesis and degradation in balance the amount of nitrogen consumed in the diet equals... protein turnover - correct answers several times greater than protein intake 25% - correct answers amount of amino acids that enter the free amino acid pool each day through protein intake gut, kidney, liver - correct answers majority of protein comes from ___ structural protein - correct answers strength to muscle, skin, hair, and nails (collagen) transport proteins - correct answers movement of compounds through the blood (hemoglobin) immune system proteins - correct answers protect the body from invasion of foreign particles (antibodies) skeletal msucle - correct answers when caloric intake is too low for weeks or months and protein becomes the primary energy source, the body begins to breakdown ___ as a source of amino acids 1. Resistance exercise 2. Adequate calories 3. Adequate dietary protein - correct answers How to increase skeletal muscle 100g of protein - correct answers 1 pound increase in skeletal muscle requires the incorporation of how much protein? 0.8 grams/kg body weight (56 g) - correct answers Average person protein reccomendation 1.2-1.4 grams/kg of body weight - correct answers Endurance athlete recommended protein intake protein sparing effect - correct answers recommendation for endurance athlete protein intake no supplement - correct answers if energy intake equals expenditure on a daily basis amino acids - correct answers strength athletes need negative nitrogen balance - correct answers excessive protein breakdown; disappears after 12 days of training 1.6 - 1.7 grams protein/kg body weight - correct answers recommended protein intake for strength athletes 1. Female runners 2. Male wrestlers 3. Boxers 4. Gymnasts 5. Vegetarians - correct answers Protein intake for athletes at risk 1. Muscle hypertrophy 2. Muscle mass 3. Mitochondrial mass - correct answers Benefits of strength training 1. No effect on muscle mass 2. Mitochondrial density inside muscle fibers increases - correct answers Benefits of endurance training Protein synthesis - correct answers Required and must occur during the recovery phase between training sessions Mitochondrial protein synthesis - correct answers Endurance training stimulates a rise in ___ Myofibrillar protein synthesis - correct answers Resistance exercise stimulates a rise in __ 1. Co-ingestion of other nutrients 2. Amount of protein 3. Timing of protein intake 4. Type of protein - correct answers Effects of protein intake on protein synthesis 1. Rehydration 2. Refueling 3. Repair 4. Remodeling - correct answers 4 Rs Postexercise period - correct answers optimal to ingest protein during this time along with 3 other meals throughout the day bedtime - correct answers ingesting protein before ___ augments both acute and overnight muscle protein synthesis and muscle adaptions high leucine content - correct answers protein content of postexercise meals should be predominantly whey and soy - correct answers fast proteins Arginine - correct answers infusion into the blood stimulates the release of growth horomone from the pituitary gland Lysin and Ornithine - correct answers Stimulate hormone release from the endocrine gland and is popular among bodybuilders and strength athletes 60 min - correct answers __ of moderate intensity exercise release more growth hormone than by ingesting large amounts of arginine Aspartate - correct answers Improve aerobic