CSSD EXAM QUESTIONS AND ANSWEERS LATEST
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liver glycogen storage capacity
75-100 grams (300-400 kcal)
Muscle glycogen storage capacity
300-400 grams (1200-1600 kcal)
Adipose tissue triglyceride can provide ____ kcal of energy or more
70,000 kcal
Creatine can be synthesized by which 3 amino acids?
Methionine, arginine, and glycine
How long does ATP-PC energy system predominate?
Up to 10 seconds
Hydrogen ion accumulation is caused by what? What does this accumulation
inhibit?
Conversion of lactic acid to lactate (lactic acid is unstable at normal body pH and loses
a hydrogen ion / dissociates to lactate). As Hydrogen molecules accumulate, pH of
muscle drops which inhibits glycolytic enzyme activity and contributes to fatigue.
3 Methods of lactate clearance (based on muscle fiber type)
1. Lactate is taken up and oxidized by the mitochondria primarily in type I fibers.
2. Much more lactate is produced in type II fibers, so that lactate is transported to type I
fibers or other body cells for oxidation.
3. Via the Cori cycle, lactate travels from muscle to liver, gets converted to glucose via
gluconeogenesis, then sent back to working muscle cell for fuel.
___ pathway has no metabolic by-products that produce fatigue (most efficient)
Electron transport chain
Net ATP yield of 1 glucose molecule
32 ATP
Net ATP yield of 16 carbon fatty acid
106 ATP
Ectomorph
tall and skinny
Endomorph
Round and heavy body type
Mesomorph
a person with a compact and muscular body build
Metabolic Equivalent (MET)
concept expressing the energy cost of physical activity; for example, 3 METs means
three times the amount of energy expended at rest
1 MET is equivalent to
3.5 ml/kg/min VO2 Max (oxygen consumption at rest)
Intensity of physical activity based on METs
Light- 1.1-2.9 METs
Moderate- 3-5.9 METs
Vigorous- 6 or more METs
, MET-minutes (MET-min)
The product of metabolic equivalents (METs) and minutes of exercise. For example, a 4
MET activity for 30 minutes is 120 MET-minutes
Goal for health is ___ MET-min / week
500-1000
Contribution of blood glucose to body carbohydrate stores
5 grams or 20 kcal
Recommended Carbohydrate Intake light activity program
3-5 g/kg
Recommended Carbohydrate Intake moderate intensity training program (60
min/day)
5-7 g/kg
Recommended Carbohydrate Intake moderate to high intensity endurance
exercise (1-3 hrs/day)
6-10 g/kg
Recommended Carbohydrate Intake moderate to high intensity training program
(4-5 hrs/day)
8-12 g/kg
glycemic index
a method of classifying foods according to their potential for raising blood glucose
glycemic load
the amount of carbohydrate in a food multiplied by the glycemic index of the
carbohydrate (/100?)
carbohydrate loading guidelines
Rest (taper training) 36-48 hrs and consume 10-12 g/kg CHO. Only effective in trained
athletes (not novice). Will not enhance performance in events <90 minutes (non-
glycogen depleting events) and May even harm performance.
Maximum rate of glucose absorption during exercise. What factor can allow body
to exceed this rate?
1 gram per minute (up to 60 g/hour) because the sodium dependent glucose transporter
1 (SGLT 1) becomes saturated. However, this rate can be exceeded if co-ingested with
fructose (utilizes GLUT 5 transporter) / multiple CHO types (up to 75% higher oxidation
rate)
Recommended CHO intake during high intensity exercise lasting 30-75 minutes
Small amounts or CHO mouth rinse - single or multiple CHO types
Recommended CHO intake during endurance and intermittent- high intensity
exercise lasting 1-2 hours
30 g/h, single or multiple types
Recommended CHO intake during endurance exercise lasting 2-3 hours
60 g/hr, single or multiple types
Recommended CHO intake during endurance and ultra endurance exercise
lasting 2.5 hrs or more
Up to 90 grams per hour using multiple transportable carbohydrate types (multiple types
to enhance oxidation rates- particularly beneficial for events longer than 2.5 hrs)
CHO intake for fueling between 2 exercise sessions/ competitions less than 8 hrs
apart ("speedy refueling")
UPDATE .Buy Quality Materials!
liver glycogen storage capacity
75-100 grams (300-400 kcal)
Muscle glycogen storage capacity
300-400 grams (1200-1600 kcal)
Adipose tissue triglyceride can provide ____ kcal of energy or more
70,000 kcal
Creatine can be synthesized by which 3 amino acids?
Methionine, arginine, and glycine
How long does ATP-PC energy system predominate?
Up to 10 seconds
Hydrogen ion accumulation is caused by what? What does this accumulation
inhibit?
Conversion of lactic acid to lactate (lactic acid is unstable at normal body pH and loses
a hydrogen ion / dissociates to lactate). As Hydrogen molecules accumulate, pH of
muscle drops which inhibits glycolytic enzyme activity and contributes to fatigue.
3 Methods of lactate clearance (based on muscle fiber type)
1. Lactate is taken up and oxidized by the mitochondria primarily in type I fibers.
2. Much more lactate is produced in type II fibers, so that lactate is transported to type I
fibers or other body cells for oxidation.
3. Via the Cori cycle, lactate travels from muscle to liver, gets converted to glucose via
gluconeogenesis, then sent back to working muscle cell for fuel.
___ pathway has no metabolic by-products that produce fatigue (most efficient)
Electron transport chain
Net ATP yield of 1 glucose molecule
32 ATP
Net ATP yield of 16 carbon fatty acid
106 ATP
Ectomorph
tall and skinny
Endomorph
Round and heavy body type
Mesomorph
a person with a compact and muscular body build
Metabolic Equivalent (MET)
concept expressing the energy cost of physical activity; for example, 3 METs means
three times the amount of energy expended at rest
1 MET is equivalent to
3.5 ml/kg/min VO2 Max (oxygen consumption at rest)
Intensity of physical activity based on METs
Light- 1.1-2.9 METs
Moderate- 3-5.9 METs
Vigorous- 6 or more METs
, MET-minutes (MET-min)
The product of metabolic equivalents (METs) and minutes of exercise. For example, a 4
MET activity for 30 minutes is 120 MET-minutes
Goal for health is ___ MET-min / week
500-1000
Contribution of blood glucose to body carbohydrate stores
5 grams or 20 kcal
Recommended Carbohydrate Intake light activity program
3-5 g/kg
Recommended Carbohydrate Intake moderate intensity training program (60
min/day)
5-7 g/kg
Recommended Carbohydrate Intake moderate to high intensity endurance
exercise (1-3 hrs/day)
6-10 g/kg
Recommended Carbohydrate Intake moderate to high intensity training program
(4-5 hrs/day)
8-12 g/kg
glycemic index
a method of classifying foods according to their potential for raising blood glucose
glycemic load
the amount of carbohydrate in a food multiplied by the glycemic index of the
carbohydrate (/100?)
carbohydrate loading guidelines
Rest (taper training) 36-48 hrs and consume 10-12 g/kg CHO. Only effective in trained
athletes (not novice). Will not enhance performance in events <90 minutes (non-
glycogen depleting events) and May even harm performance.
Maximum rate of glucose absorption during exercise. What factor can allow body
to exceed this rate?
1 gram per minute (up to 60 g/hour) because the sodium dependent glucose transporter
1 (SGLT 1) becomes saturated. However, this rate can be exceeded if co-ingested with
fructose (utilizes GLUT 5 transporter) / multiple CHO types (up to 75% higher oxidation
rate)
Recommended CHO intake during high intensity exercise lasting 30-75 minutes
Small amounts or CHO mouth rinse - single or multiple CHO types
Recommended CHO intake during endurance and intermittent- high intensity
exercise lasting 1-2 hours
30 g/h, single or multiple types
Recommended CHO intake during endurance exercise lasting 2-3 hours
60 g/hr, single or multiple types
Recommended CHO intake during endurance and ultra endurance exercise
lasting 2.5 hrs or more
Up to 90 grams per hour using multiple transportable carbohydrate types (multiple types
to enhance oxidation rates- particularly beneficial for events longer than 2.5 hrs)
CHO intake for fueling between 2 exercise sessions/ competitions less than 8 hrs
apart ("speedy refueling")
