KINE305 Exam 2 Review

Why is carbohydrate the fuel of performance?

What is glycogen supercompensation and how does it work?

What is the insulin dependent and insulin independent method of glucose uptake?

Why is it important to understand the insulin dep/indep. Method in preparing for performance? What are the consequences if you don’t follow the principles?

What are the four time points for carbohydrate feeding? Why are these timepoints important?

What intensity of exercise are carbohydrates the primary source of energy?

What is it called when you run out of carbohydrates during exercise?

What is the role of the liver in glucose metabolism during exercise?

How does the body get glucose into the muscle?

What hormone has the opposite effect as insulin?

How would most rapidly replenish carbohydrate?

What are the symptoms of a low carbohydrate diet?

Which is a better carbohydrate, glucose or fructose?

In what situation are carbohydrate necessary to replenish during exercise?

Does eating fat make you fat?

Can you perform better on a high fat diet? Why?

How does fat metabolism also support maintenance of glucose levels?

How does elite endurance training affect fat metabolism?

What are your thoughts on the “fat burning” zone?

What are the effects of a nutritional strategy on optimizing fat burning capacity?

What is the effect of carbohydrate consumption on fat oxidation?

What amino acid has the particular interest of muscle builders? Why?

Why should you seek optimizing protein intake rather minimizing risk of not consuming enough?

What is the recommended intake for athletes?

What are the timing and type of protein recommendations?

Explain the importance of leucine in stimulating muscle protein synthesis and discuss the recommended amount of leucine per meal to optimize gains in muscle mass.

Discuss the role of protein timing and distribution throughout the day in maximizing hypertrophy for resistance-trained athletes.

What are the differences between casein, whey, and soy proteins in terms of their effects on muscle protein synthesis, and when might an athlete choose one over the others?

Detail how the protein requirements of endurance athletes differ from those of strength athletes, and explain why these differences exist.

Consider a vegetarian athlete: What considerations must they make to ensure they are consuming high-quality protein to meet their performance needs?

What are the potential health risks of protein intake exceeding 3 g/kg body weight per day, and what precautions should athletes take if consuming high protein diets?

Describe the effects of resistance exercise and protein intake on muscle protein turnover in the 48 hours following training.

What are the minerals associated with proper hydration and whose deficiency/dysregulation can result in many of the symptoms of dehydration?

In what situation are electrolytes necessary to replenish during exercise?

How should we think about “hyperhydration”?

Explain how dehydration impairs exercise performance, focusing on cardiovascular and thermoregulatory strain.

Summarize the best strategies for effective postexercise rehydration and explain why sodium should be included in postexercise fluids.

Describe the possible dangers of both underhydration and overhydration (hyponatremia) in endurance athletes.

Why is it not ideal to rely solely on thirst to guide fluid intake during exercise, and what is a better strategy for athletes?

Discuss how the composition (carbohydrate and sodium content) and temperature of fluids consumed during exercise can affect performance and safety.

In what ways does heat acclimation and regular exercise training enhance the athlete’s ability to thermoregulate during exercise in hot environments?

What is the role of glycerol in pre-exercise hyperhydration, and how does it work to protect against heat stress?

Which of the following is LEAST likely to benefit from muscle glycogen supercompensation?
A) Marathon runners
B) Triathletes
C) 100m sprinters
D) Long-distance cyclists

What is the primary energy substrate for the brain during prolonged exercise?
A) Fatty acids
B) Ketone bodies
C) Carbohydrate (glucose)
D) Amino acids

According to current recommendations, what is suggested carbohydrate intake during prolonged endurance exercise?
A) 10g/hour
B) 35g/hour
C) 70g/hour
D) 120g/hour

As exercise intensity increases beyond 75% VO2max: A) Fat oxidation increases
B) Both fat and carbohydrate oxidation decrease
C) The contribution of fat to total energy decreases
D) Protein becomes the main fuel

Which process is NOT a step that limits fat oxidation during exercise?
A) Lipolysis of triacylglycerol
B) Transport of fatty acids in blood
C) Glycogenolysis in muscle
D) Transport of fatty acids into mitochondria

High-fat diets in highly trained athletes have been shown to:
A) Consistently improve high-intensity endurance performance
B) Increase glycogen stores
C) Increase fat oxidation but impair high-intensity performance
D) Improve both fat and carbohydrate oxidation at rest

For most strength and hypertrophy athletes, what is the recommended range for daily protein intake?
A) 0.5–0.8 g/kg body weight
B) 0.9–1.1 g/kg body weight
C) 1.6–1.7 g/kg body weight
D) 3.0–4.0 g/kg body weight

Which amino acid is considered most important for triggering the signaling pathways for muscle protein synthesis post-exercise?
A) Glutamine
B) Glycine
C) Leucine
D) Arginine

If an athlete trains a large muscle mass, research suggests they should:
A) Reduce protein intake to avoid overload
B) Ingest more protein per meal than the usual 20-25 g to maximize synthesis
C) Replace protein with more carbohydrate
D) Avoid protein within 48 hours post-exercise

A serious risk of excessive water intake during endurance events is:
A) Hyperglycemia
B) Hyponatremia
C) Hypokalemia
D) Glycogen depletion

Optimal postexercise rehydration should include:
A) Only plain water in large volumes
B) Fluids with sodium and carbohydrate, in an amount greater than sweat loss
C) No fluid until the next meal
D) Only high-protein recovery drinks

During exercise in the heat, relying solely on thirst is NOT recommended because:
A) Thirst is only stimulated after complete dehydration B) Thirst may not be triggered until dehydration already impairs performance
C) Thirst always causes overhydration
D) Thirst causes uncontrollable drinking behaviors