CSSD EXAM QUESTIONS AND ANSWEERS LATEST
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what do type one muscle fibers do? what macronutrients do they use for fuel?
slow twitch; aerobic endurance, use aerobic metabolism of carb and fat
what do type two muscle fibers do?
work better anaerobically, high quick exertion
what is the normal range for hr?
60-100 bpm
what is cardiac output?
amount of blood pumped from one heartbeat
cardiac output for elite vs sedentary
20 L/min for sedentary to 40 L/min for elite endurance athlete
what is VO2 max?
maximal O2 update; after this point the person must go into anaerobic activity
VO2 avg for sedentary vs elite athlete
sedentary=35, elite=80 mLxkgxmin
what is the steady-steady heart rate?
where the cardiovascular system is delivering the optimal amount of O2 and nutrients to
muscle
what is the maximum glycogen storage capacity in kcal?
1600-2500 kcal
how much energy can we get from adipose tissue TGY?
unlimited because heart/brain don't use for fuel; 70,000 kcal
carb needs for athletes based on exercise levels
low=3-5 g/kg; 60 min/day=5-7 g/kg; 1-3 hours/day is 6=10 g/kg; over 4-5 hr/day is 8-12
g/kg
what exercise length can benefit from carb loading?
over 90 minutes
what is the amount of carb recommended to carb load?
10-12 g/kg for 36-48 hours before race with rest
is exogenous carb related to body weight?
nope
carb per hour in event 1-2 hours
30 g/hr
carb per hour in event 2-3 hours
60 g/hr
carb per hour in event 2.5 hours or more
90 g/h4
how to refuel glycogen fast after exercise
1-1.2 g/cho every hour for the first 4 hours after
how does protein vs cho factor in after exercise
adding in protein (approx 20 g) right after with less carb (about 0.8 g/kg) can be just as
effective in helping with muscle glycogen and also help rebuild muscle proteins
max amount of cho that can be digested in one hour
, 90 or so using multiple transporters
what is MPS/MPB
muscle protein synthesis vs muscle protein breakdown
can the body break down aas during exercise
yes, it can break down 7 of them, but still only used 2-4% of the time to fuel; can make
up 10% of total energy during endurance exercise
explain the muscle protein turnover and effect on skeletal muscle mass
continuous 24 hr process; contually counter balanced so skeletal mass remains
basically unchanged
why could protein needs be higher in endurance athletes?
could be used for 10% of fuel in workouts
is there benefit to feeding during resistance training?
nope
what aa is considered anabolic towards muscle?
leucine
what type of proteins make up milk? fast or slow?
20% whey and 80% casein (whey is fast, casein is low)
is soy a fast or slowly digested protein source?
fast
leucine content of whey protein vs beef and /or milk
whey is 14% leucine; beef is 9% milk is 10%
what is the max does of protein that could be used from one meal?
20-25 g
RDA for protein
0.8 g/kg
how much protein could endurance athletes need
1.2-1.4 g/kg but really just make sure they are getting 10-15% of kcal from protein and
its fine
is dietary supplementation after resistance training with glutamine
recommended? what hormone does glutamine increase and what does that do?
no; it can increase growth hormone but that doesn't help mPS, strength gains, or
hypertrophy
can L-arginine supplementation be recommended?
nope; no stimulatory effect on MPS if sufficient EAAs consumed
protein recommendations for resistance athlete
1.6-1/7 g/day
how much leucine per meal?
2-3 g; which aligns with 20-30 g protein
how soon after exercise to consume protein to get benefits
1-2 hours--at least within 4 hours; then meet needs for the rest of the day
how much protein recommended per meal in terms of kg?
0.25 g/kg
what % of dietary fat intake is TGYs?
90%
make up of TGY
3 FAs attached by an ester bond to a glycerol backbone
UPDATE .Buy Quality Materials!
what do type one muscle fibers do? what macronutrients do they use for fuel?
slow twitch; aerobic endurance, use aerobic metabolism of carb and fat
what do type two muscle fibers do?
work better anaerobically, high quick exertion
what is the normal range for hr?
60-100 bpm
what is cardiac output?
amount of blood pumped from one heartbeat
cardiac output for elite vs sedentary
20 L/min for sedentary to 40 L/min for elite endurance athlete
what is VO2 max?
maximal O2 update; after this point the person must go into anaerobic activity
VO2 avg for sedentary vs elite athlete
sedentary=35, elite=80 mLxkgxmin
what is the steady-steady heart rate?
where the cardiovascular system is delivering the optimal amount of O2 and nutrients to
muscle
what is the maximum glycogen storage capacity in kcal?
1600-2500 kcal
how much energy can we get from adipose tissue TGY?
unlimited because heart/brain don't use for fuel; 70,000 kcal
carb needs for athletes based on exercise levels
low=3-5 g/kg; 60 min/day=5-7 g/kg; 1-3 hours/day is 6=10 g/kg; over 4-5 hr/day is 8-12
g/kg
what exercise length can benefit from carb loading?
over 90 minutes
what is the amount of carb recommended to carb load?
10-12 g/kg for 36-48 hours before race with rest
is exogenous carb related to body weight?
nope
carb per hour in event 1-2 hours
30 g/hr
carb per hour in event 2-3 hours
60 g/hr
carb per hour in event 2.5 hours or more
90 g/h4
how to refuel glycogen fast after exercise
1-1.2 g/cho every hour for the first 4 hours after
how does protein vs cho factor in after exercise
adding in protein (approx 20 g) right after with less carb (about 0.8 g/kg) can be just as
effective in helping with muscle glycogen and also help rebuild muscle proteins
max amount of cho that can be digested in one hour
, 90 or so using multiple transporters
what is MPS/MPB
muscle protein synthesis vs muscle protein breakdown
can the body break down aas during exercise
yes, it can break down 7 of them, but still only used 2-4% of the time to fuel; can make
up 10% of total energy during endurance exercise
explain the muscle protein turnover and effect on skeletal muscle mass
continuous 24 hr process; contually counter balanced so skeletal mass remains
basically unchanged
why could protein needs be higher in endurance athletes?
could be used for 10% of fuel in workouts
is there benefit to feeding during resistance training?
nope
what aa is considered anabolic towards muscle?
leucine
what type of proteins make up milk? fast or slow?
20% whey and 80% casein (whey is fast, casein is low)
is soy a fast or slowly digested protein source?
fast
leucine content of whey protein vs beef and /or milk
whey is 14% leucine; beef is 9% milk is 10%
what is the max does of protein that could be used from one meal?
20-25 g
RDA for protein
0.8 g/kg
how much protein could endurance athletes need
1.2-1.4 g/kg but really just make sure they are getting 10-15% of kcal from protein and
its fine
is dietary supplementation after resistance training with glutamine
recommended? what hormone does glutamine increase and what does that do?
no; it can increase growth hormone but that doesn't help mPS, strength gains, or
hypertrophy
can L-arginine supplementation be recommended?
nope; no stimulatory effect on MPS if sufficient EAAs consumed
protein recommendations for resistance athlete
1.6-1/7 g/day
how much leucine per meal?
2-3 g; which aligns with 20-30 g protein
how soon after exercise to consume protein to get benefits
1-2 hours--at least within 4 hours; then meet needs for the rest of the day
how much protein recommended per meal in terms of kg?
0.25 g/kg
what % of dietary fat intake is TGYs?
90%
make up of TGY
3 FAs attached by an ester bond to a glycerol backbone
