A
T/F? According to the current body of scientific research, is a branched chain amino acid supplement effective for improving immune system response?
True, there is some evidence, but not many studies
If the osmolarity of intracellular fluid is higher than that of extracellular fluid, what is the effect on water movement?
Water moves into the cell
Under normal circumstances, ____ is used to restore fallen blood glucose levels.
Glycogen
The primary (1st level) structure of the protein determines its ____.
Function
Fat is stored in adipocytes and muscle cells primarily as ____.
Adipocytes
Recommendation for amount of high quality protein after exercising is__?
25g
The chemical composition of proteins differs from carbohydrate or fat because of the presence of ____.
Nitrogen
The amount of protein recommended daily for endurance athletes is _____ per kg of body weight.
1.2g/kg - 1.4g/kg
Which training principle is based on the idea that individuals may respond and adapt slightly differently, even when exposed to the same training stimulus?
Principle of individuality
One MET is equal to ____.
the energy expenditure of an average resting metabolic rate
Give one example of an exercise for each of the 3 energy systems.
Creatine phosphate - explosive, anaerobic glycolysis - sprints, oxidative phosphorylation - longer more sustained/ endurance.
The net ATP production from anaerobic glycolysis when starting with glycogen vs when starting with glucose?
3 ATP from glycogen, 2 ATP from glucose
T/F? Fructose is a disaccharide.
False, monosaccharide
Blood glucose of 80 mg/dl is considered elevated, low, or WNL?
Within normal limits
The point of entry for an amino acid into the Krebs cycle is determined by its ____.
Structure
Give an example where body fat (due to adding body mass) would be beneficial.
Shot put
The duration of the anaerobic glycolysis system is about__?
1-2 minutes
Surveys suggest that ____ percent or more of all elite athletes use one or more dietary supplements.
85%
How does the Recommended Dietary Allowance (RDA) differ from the Adequate Intake (AI)?
AI is not as scientifically strong as it is based on estimates or approximations derived from scientific research.
How many chemical steps are required for the rephosphorylation of ATP by creatine phosphate?
1
Describe the difference between anabolic and catabolic processes.
Anabolic builds complex molecules from simple molecules
Even under severe conditions during exercise, protein metabolism makes up at most approximately _____% of total energy expenditure.
10%
What is the recommendation for weekly exercise?
150-300 minutes/ week
RMR vs BMR - what are they and what do they measure?
BMR (Basal Metabolic Rate) and RMR (Resting Metabolic Rate) measure the calories your body burns at rest, but they differ in how strictly they are measured. BMR is the absolute minimum energy needed for basic life functions under strict laboratory conditions, while RMR measures calorie burn during relaxed, normal resting conditions.
What are chemical reactions that release energy?
Exergonic