SPEX303 FINAL EXAM LATEST 2024-2025 ACTUAL EXAM 250 QUESTIONS AND CORRECT DETAILED ANSWERS, Exams of Nursing

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ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ What is the focus of the paper? - correct answer Understand how the human body maintains itself and performs work Direct calorimetry measures energy utilisation through? - correct answer Heat production Indirect calorimetry measures energy utilisation through? - correct answer Respiratory Gas exchange What are some limitations to indirect calorimetry? - correct answer Dead space in tube, lag of measurements from long tube Aerobic metabolism used directly how? - correct answer Resynthesis of ATP Aerobic metabolism used indirectly how? - correct answer Replete anaerobic sources of ATP (CrP) What happens to elements of water ingested (doubly labelled water)? In what forms is it excreted? - correct answer Hydrogen excreted through urine Oxygen comes out mainly through CO Where is most nitrogen excreted from the body? - correct answer Urine and sweat During anaerobic metabolism, extra CO2 comes from? - correct answer Metabolic acidosis - more H+ produced, keeping pH around 7 (buffer system) R value representative of Carbohydrates? - correct answer 1. R value representative of Fats? - correct answer 0. R value representative of Protein? - correct answer 0. R value representative of Mixed? - correct answer 0. R value representative of Alcohol? - correct answer 0. What does Southland Cycling Study tell you about effects of exercise on body comp? - correct answer Exercise can be positive on maintenance of FFM Effects of Exercise on RMR - correct answer Increased (5-15%) with intensive exercise for 24- 48hr: if exercise is repeated w/in 24-48h, remains elevated Can be as much as 400-800 kJ/day Athletes vs sedentary have as much as 5-20% greater RMR, even after adjusting for FFM Little, if any, long-lasting increase following low intensity exercise Effects of Training on Total Energy Expenditure - correct answer Some cross-sectional studies have shown athletes to be more energy efficient (i.e. lower energy intake/amount expended)

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Do endurance trained females adapt to lose less energy? - correct answer Some studies show endurance trained much more efficient overall than untrained. Increased efficiency of movement has been shown, but not large effect on TEE, most trained, in training use more E regardless. What influences fuel selection? - correct answer Energy needs (i.e. rate of ATP needed) Amounts stored in muscle, circulation Contraction (Ca++) Hormones, sympathetic NS Enzyme activities Aerobic capacity and blood flow Transporter molecules Fat Metabolism differences from CHO - correct answer Less ATP/sec More O2/ATP Only used aerobically Not maximised immediately Greater storage Increased w exercise duration Increased w training, at given intensity CHO Metabolism differences from Fat - correct answer More ATP/sec Less O2/ATP Used aerobically and anaerobically Limited glycogen stores Increased w increasing intensity Decreased w training at given intensity Fat and CHO Metabolism Similarities - correct answer Greater capacity with training Break down products can be metabolised in Krebs Cycle Low E state of cell enhances release from storage and oxidation

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Sympathetic drive and Adren/NorAdren from adrenal glands enhances release from storage (fatty acids & glucose from glycogen) Describe demands of Anaerobic Glycolysis - correct answer As exercise intensity increases, more NADH2 formed than can be oxidised in ETC/oxid phosphorylation. Continued metabolism via glycolysis requires NAD+ reformed and H2 to be accepted by another molecule. Hence, temporary reduction of pyruvic acid to form lactic acid. Reaction increases with increasing energy demands When and how is Pyruvate reformed? - correct answer At rest after exercise, or in a different cell As exercise intensity drops to a level at which NADH canbee oxidised, lactic acid is oxidised back to pyruvic acid, allowing the oxidative metabolism of pyruvate to proceed Where does the glucose utilised in muscle come from? - correct answer Muscle and liver Where does the fat utilised in exercise come from? - correct answer Skeletal muscle and adipose tissue How does eating affect substrate use? - correct answer What we eat can supply some substrates - eating carbs get glucose into bloodstream via effects of hormones

• liver has ability to push glucose into bloodstream
• adipose tissue break down Triglycerides What is fat stored as? - correct answer Triglycerides What enzyme splits fatty acids from glycerol in adipose tissue and muscle? - correct answer Hormone sensitive lipase (HSL) What enzyme splits fatty acids from glycerol in bloodstream? - correct answer Lipoprotein Lipase (LPL) How do FFA get into muscle cell from bloodstream? - correct answer Binding proteins FFA Activation and Translocation into Mitochondria via? - correct answer Carnitine Acyl Transferase (CAT) FFA metabolised via? - correct answer Beta oxidation to Acetyl Co-A What is the rate limiting step of FA oxidation? - correct answer Carnitine translocation Which organ provides glucose by breaking down stored glycogen? - correct answer Liver Effect of fasting on liver glycogen? - correct answer Fasting depletes liver glycogen, enhances gluconeogenesis; as does prolonged exercise (several hours)

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Which hormones affect the release of glucose from liver? - correct answer Glucagon Insulin Catecholamines When is insulin not necessary for glucose uptake into muscle? - correct answer During exercise (muscle contraction stimulates uptake of glucose into muscle) What is the primary substrate for the brain? - correct answer Glucose What stimulates uptake of glucose into muscle (independent of insulin)? - correct answer Muscle contractions What process does low insulin allow to proceed? - correct answer Fatty acid oxidation What are Myokines? - correct answer Cytokines or other small proteins or peptides produced and released by muscle in response to contraction Functions of the Liver - correct answer Making glucose from other glucogenic substances Converting some amino acids to others Detoxification What are microRNA? - correct answer endogenous small non-coding RNA molecules negatively regulating gene expression; released into circulation and other body fluids When is ATP resynthesised by adenine nucleotides? - correct answer Normally during recovery

• or when exercise is not too high via primarily ETC-oxidation phosphorylation and glycolysis OR during supra-max exercise when ETC/glycolysis can't resynthesis ATP quick enough and ATP decreases: 2ADP --> ATP + AMP Roles of AMPK - correct answer Switches cells from ATP consumption to production Responds to exercise, hypoxia and starvation Increased glucose and FFA uptake into cell Increased substrate oxidation, decreased storage What happens to AMP when still trying to exercise intensely? - correct answer AMP --> IMP through deaminase enzyme OR AMP --> Adenosine through 5-nucleotidase

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Which both IMP and Adenosine --> Inosine --> Hypoxanthine --> Uric acid (ammonia from inosine rxn released and stimulates PFK and glycolysis) Why is AMP broken down further during supra-max exercise? - correct answer Maintain energy charge - relative amount of high to low energy adenine nucleotides Regulators of AMP breakdown? - correct answer [ATP], [ADP], [AMP], [Pi] Evidence of AMP deamination during intense exercise? - correct answer Ammonia release (from rxn to inosine) Consequences of Adenine Nucleotide loss? - correct answer Regeneration is slow With repeated high intensity bouts, losses of 10-20% can occur What disease has an effect on purie nucleotide losses? - correct answer Chronic Obstructive Pulmonary disease (decreases exercise tolerance and increases purine nucleotide losses Hypoxanthine concentration changes and training adaptations - correct answer Decreases with high intensity training, especially low for sprinters. Increases in transition stage of periodisation Hypoxanthine - universal indicator of: - correct answer Training adaptation Training status Muscle metabolism Training loads Young and older athletes Different disciplines Anaerobic exercise Factors that affect Phosphagen (PCr) Energy Supply? - correct answer Resting PCr concentration Duration of exercise Intensity of exercise Previous exercise and recovery Muscle fibre type Training? As intensity of exercises increases, rate of PCr hydrolysis...? - correct answer Increases

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ @ 30% VO2max, depletion negligible @ 120% VO2max, depletion rate maximal What is the rate of PCr hydrolysis dependent upon? - correct answer [ATP]/[ADP], pH and [AMP] PCr Hydrolysis example of effects - exercise - correct answer As exercise increases, [H+] increases leading to increase PCr hydrolysis Components to PCr recovery after exercise - correct answer 1. Fast component - 70% repletion after 60 seconds

2. Slow component - remaining 30% in 2-15 minutes Muscle fibre types and PCr recovery post exercise and after 60 seconds - correct answer FT fibres - depletes a bit more than slow, repletes slower ST - doesn't deplete as much as FT, more mitochondria and blood supply therefore better oxygenation and repletes faster Interaction between PCr, Adenine nucleotides, and glycolysis in fatigue - correct answer Contraction --> decreased pH --> decreased PCr --> decreased maximal rate of ATP reformation --> increased [ADP] and [AMP] --> Contractile failure and formation of IMP Define a Free Radical - correct answer Unstable molecule with unpaired electron highly reactive with short half-life Reactive Oxygen Species (ROS) - correct answer Subcategory of oxygen, containing free radicals or substances that can form free radicals (most common form) Reactive Oxygen Species (ROS) Exo and Endo sources: - correct answer Exogenous: radiation exposure, air pollutants, oxygen intoxication, alcohol, smoke Endogenous: metabolism, immune responses (WBC and macrophages) How do free radicals damage membranes? - correct answer Unpaired electrons attack double bonds in lipids (polyunsaturated fatty acids) Which membranes are targeted and damaged by free radicals? - correct answer Mitochondria, RBC, Endothelium, muscle membrane, Bacteria Sources of Free Radicals with exercise? - correct answer Cytosolic enzymes Purine Nucleotide cycling Mitochondrial enzymes Hypoxanthine reactions to xanthine and then uric acid

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ How to measure damage to lipid membranes by free radicals? - correct answer TBARS - higher after downhill running, coinciding with CK, LDH leakage Effect of Iron on Free Radical concentration - correct answer increases free radical formation Effect of antioxidants of free radical concentration - correct answer Scavengers of free radicals Is antioxidant supplementation advantageous? - correct answer Reduced exercise capacity in antioxidant deficient animals Decreases leakage of CK, LDH (in some male studies) May be susceptible individuals Free Radical production at high altitude - correct answer Increases Lead to prolonged damage Health attributes of Antioxidants - correct answer Ischemia - reperfusion (from injury or operation) Decreased inflammation Reduced cancer risk Equation for Blood Flow - correct answer Flow = (change in pressure x radius^4)/(length x velocity) MAP upregulation during exercise - correct answer Happens immediately, proportional to exercise intensity, mediated by central command and ergoreceptor input and is tested artificially by altering baroreceptor loading Which type of exercise sees a greater increase in SBP and DBP, static or dynamic? - correct answer Static Exercise Why might BP increase more with static than dynamic exercise? - correct answer Lack of muscle movement and contraction VO2 equation - correct answer Cardiac output x (a-V)O2 difference where cardiac output = stroke volume x heart rate What impacts distribution of blood flow to different tissues? - correct answer SNS nerves and receptors Myogenic autoregulation Metabolic autoregulation

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Nitric oxide Adaptations occurring with HIIT training - correct answer Increased: VO2 peak High density lipoproteins Insulin sensitivity Beta-cell function PGC1-alpha Maximal rate of Ca++ reuptake Cardiac function Enjoyment of exercise and quality of life Decreased: Blood pressure Triglycerides and fasting glucose Oxidative stress and inflammation Protocol recommendations for HIIT - correct answer 3x/week 40 min sessions Treadmill/hill, cycle ergometer 85 - 95% peak HR intensity Rest till passive or 70% PHR 4x4 mins / 3x3 mins Impairments to CVS from Excessive Exercise - correct answer Damage to myocytes Vascular function - from increased oxidative stress and decreased NO bioavailability Lysis of blood cells What are the constituents of blood? - correct answer erythrocytes, leukocytes, platelets What are the constituents of plasma - correct answer 90% water Electrolytes

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Proteins - carriers, immune, acid:base Gases and substrates Metabolites Hormones Plasma Concentration Fluctuations - correct answer Pulsatile secretion Circadian rhythm Arousal Posture - plasma lost when upright Environment - plasma lost with hypoxia, hypobaria, dehydration, inactivity Most common equation to measure Blood Volume - correct answer Fick's equation - (Vvehicle x [label]vehicle)/[label]blood - [label]blood @ baseline Measuring Blood Volume with Evan's Dye - correct answer Measures blueness of plasma or serum; compare with some known dye Validity of BV Measurement - correct answer CO may bind extravascularly May overestimate RCV Reliability of BV Measurement - correct answer Absolute measures: typical error, StD error of estimate Relative: coefficient of variability Blood Volume during exercise - correct answer Fluctuates and depends on type of exercise (posture, environment etc) Antegrade vs Retrograde Stress - correct answer Antegrade - normal or preferred Retrograde - not preferred Ante- and Retrograde stress relationship with exercise - correct answer Both increase as exercise continues (cycling/walking) But not with resistance exercise Flow-mediated Dilation - definition - correct answer Measure of vascular function - specifically of the ability of the endothelium to release NO in response to the stimulus of increased shear stress Flow-mediated dilation in response to exercise (endurance and sprint) - correct answer increases in both

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Brain Problems if Inadequate Control of blood flow - correct answer Cerebral oedema, Haemorrhagic stroke, syncope, inflammation, decreased stress tolerance and atrophy Mechanisms controlling Cerebral Blood Flow - correct answer Metabolism, Blood pressure, Neurogenic, Chemical arterial PO2, Cardiac output Cerebral Blood Flow durinng exercise - correct answer Increases by up to 20% Primary reasons: increased met rate, PaCO but decrease towards baseline if intense exercise, due to hyperventilation Effect of Heat on Cerebral Blood Flow - correct answer Decrease Heat-induced hyperventilation Cerebral hypoxia potentially impairs sustainable intensity despite increased O2 extraction Effect of Dehydration on Cerebral Blood Flow - correct answer Decrease Effect of Age on Cerebral Blood Flow - correct answer Decrease by 50% across life but fitter people have higher CBF at any age Some cognitive aspects also higher in young fit adults Better CBF and control of it How much energy is released as heat, internally, during exercise (what type especially?) - correct answer 75 - 100% Resistance Which system is highly relied upon when offloading heat during endurance exercise? (ex. in heat) - correct answer Cardiovascular system

• limits exercise intensity for most people so heat stress adds to conflicting demands on CVS What are some demands from exercise in heat? - correct answer Increased muscle blood flow (up to 100x) Increased skin blood flow and volume Maintain arterial pressure and adequate blood supply to tissues (esp. CNS) Offload heat to prevent hyperthermia When exercising in the heat, which group is more at risk: recreational or trained? - correct answer Recreational athletes Not as efficient with offloading heat compared to trained

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Characteristics of humans that make us tolerate exercising in heat - correct answer Unparalleled heat loss power Poor intrinsic defences to cold Excellent behavioural thermoregulation Strong acclimatisation to heat (not cold) Thermoneutrality (28°C nude, 22-24°C clothed, ethnicity differences more effective than physiological) How is blood pH best regulated? Where does this place in the order of systems activated for thermoregulation? - correct answer Breathing (O2/CO2) One of the first systems to be recruited in thermoregulation List some expensive systems/mechanisms used when regulating body temperature in exercise?

• correct answer Decrease or increase in vasoconstriction Active vasodilation and sweating in heat Strong behaviours (clothing, ex. behaviour) Shivering in cold How does the core body temperature change when exercising in cold vs heat? - correct answer Same increase in core body temperature regardless of external temperature "core temp increases are independent of air temperature, within prescriptive zone of environment and exercise conditions" Differences between males and females sweat efficiency? - correct answer Females are more efficient with sweat loss - sweat is distributed more equally around the body whereas males tend to 'drip' Acclimatisation effects on sweating when exercising in heat? - correct answer People more adapted to heat will sweat less, better adapted to it Problem with dehydration with regard to sweat glands and max gastric emptying? - correct answer Producing more sweat than what can be emptied by gastric system therefore dehydration risk increases even if you're drinking enough Average Tc:Tsk ratios in heat, neutral and cold environments? - correct answer Heat: 0.9:0. Neutral: 0.7:0. Cold: 0.5:0.

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ How does our body measure its own temperature? - correct answer 1. Superficial - skin (50% governed by air temp, face most sensitive

2. Deep body thermoreceptors - mostly localised in CNS (hypothalamus, spinal cord, digestive tract, muscle, major blood vessels) Which four sites are recommended for measuring skin temp in heat? - correct answer Forehead, scapula, thigh and bicep Peripheral influences on outputs to increase sensitivity (ex. in heat) - correct answer Increased; heat acclimatisation, training, air velocity and local skin temp Peripheral influences on outputs to decrease sensitivity (ex. in heat) - correct answer Hypohydration, wet skin, decreased air velocity and local skin temp Characteristics of Sweating Power in heat - correct answer Not uniform Not improved by heat acclimatisation No optimal pattern for exercise Depends on posture Why should we measure sweat rate? - correct answer Measures dehydration, hypohydration, and sweating power How do we measure sweat rate? - correct answer Body mass change - inc respiratory loss and metabolic exchange Ventilated capsule Patch collection How can thermoregulation be impaired? - correct answer Spinal cord injury - many afferent and efferent functions can be impaired Babies - increased area:mass ratio, head area and decreased behaviour Elderly - decreased thermo-afferent input, thermal mass, vasoconstriction, energy and slower rehydration Order of priority for regulation during exercise - correct answer 1. Blood pressure - effects may limit sustainable power
3. Metabolism
4. Body temperature - effects may prove fatal (stroke) Direct effects of heat on CVS in exercise? - correct answer Dehydration

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Peripheral pooling decreases CVP Decreased stroke volume Increased HR Exercise effects on GI function and vice versa - correct answer Exercise/work tolerance/performance impacts absorption and permeability which aids in reducing risk of heat stroke Main factors governing performance in heat (also countermeasures) - correct answer Aerobic fitness Acclimation or acclimatisation Hydration Heat induced inflammation Core and skin temperatures CHO availability Aerobic fitness effect on performance and tolerance in heat - correct answer Increases:

• Sweat rate and skin BF
• TBW and BV
• HSP production
• perfusion of non-essential tissues
• CHO stores and sparing
• Antibodies against endotoxins Decreases core body temp at rest and submax Effects of Heat Acclimation - correct answer Decreases:
• resting body temp
• Na+ loss in sweat Sweating and skin blood flow adaptations TBW and BV (albumin) HSP production CHO sparing

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Comfort Which endurance sports doesn't see a beneficial adaptation to repeated heat stress? Why? - correct answer Swimmers, posture and sufficient heating Which is the most effective form of cooling in recovery? And for how long? - correct answer Cold water immersion (10 mins) Also hand/foot cooling effective if heavily clothed Effect of Pre-cooling on performance? - correct answer Can potentially improve performance if no air flow Typically how much % body mass is lost during exercise? - correct answer <2% (up to 6% for marathons) Why are the fastest athletes most likely to dehydrate the most? - correct answer Less opportunity to drink water Better at higher intensities/working harder Which type of exercise (endurance or strength/power) is more affected by levels of dehydraiton? - correct answer Endurance Effect of Dehydration levels on Cognition? (i.e. golf) - correct answer Decrease in golf distance around 2% dehydration level For endurance, is it recommended to drink to thirst or programmed drinking to prevent dehydration? - correct answer Drink to thirst (but only slightly in favour for) May not improve performance but its safe Potential problems with drinking beyond preference? - correct answer No known performance or safety benefits GI discomfort Urination - carry extra fluid in body Time and effort Inconvenience Distraction Psychological reliance? Special cases for 'active' maintenance of hydration? - correct answer Referees, coaches Athletes before or during (heavily clothed or encapsulated and strength and power training)

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Elderly athletes - slower to rehydrate Long term heat acclimatisation When is weight most reliably measured? - correct answer After waking up or after bowel movements Requirement of drinking during exercise dependent on? - correct answer Work rate Temperature Body weight Clothing Validity problems with hydration during exercise studies? - correct answer Hypohydration at start and the extent Airflow - lack of this magnifies strain Aerobic fitness Thirst - blinding or familiarisation Explain the cross-adaptation that can occur between hypoxia and heat - correct answer Repeated exposure to each can result in greater cell tolerance to both resulting in organismal acclimation and therefore cross-tolerance Benefits of fitness status and heat acclimation? - correct answer Better cardiac output Bigger blood volume Better CVS - lower resting heart rate and bigger HRR, gets less ischemic Heating muscle (without exercise) can? - correct answer Protect tissue when later under/over used Activate Akt-mTOR pathway (but not as strongly as ex. does) Increase mitobiogenesis in muscle and neuromuscular function How is alveolar ventilation controlled? - correct answer Via duration and intensity of inspiratory drive, breathing freq. and airway resistance How is pulmonary perfusion of adjacent pulmonary capillaries controlled? - correct answer Via arteriolar and venular smooth muscle tone Do pulmonary vessels constrict or dilate in state of hypoxia? - correct answer Constrict

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ In ventilation, how does the body regulate the chemical state of arterial blood? - correct answer Central chemoreceptors in medulla and peripheral chemoreceptors in carotid and aortic bodies Hypoxia stimulates ventilation through which chemoreceptors? - correct answer Peripheral (Hypoxic ventilatory response) What is the combined effect of core cooling + hypoxia on ventilation? - correct answer Super- additive (peripheral chemoreceptors/ carotid body response) What is an implication of hyperventilation on brain blood flow? - correct answer Brain blood flow decreases Hypothermia and Hypoxia combined effects on brain blood flow - correct answer Early responses to Altitude (seconds-days) - correct answer Pulmonary

• ventilation increases (more O2 in blood) Acid base
• respiratory alkalosis
• decreased buffering capacity Haematological/CV
• Increased HR, a-vO2 difference, 2,3 DPG and EPO
• Decreased Plasma volume and SV Slower responses to altitude (days - months) - correct answer Within the muscle
• increased myoglobin content
• increased muscle capillaries
• increased mitochondrial content
• increased [aerobic enzymes]
• decreased lactate accumulation Requirements for an increase in Hb mass in altitude? - correct answer Decreased kidney O Increased EPO production and erythropoiesis Adequate iron stores How high do you need to be for increased erythropoiesis? - correct answer >2100m, up to 50% more EPO

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ How does Carbon Monoxide give similar effects of altitude? - correct answer Displaces O2 from Hb Stroke volume dependency on blood volume and training status? - correct answer Trained put out bigger volumes due to larger, better trained vessels therefore tolerate higher workload better Small changes (like posture) have bigger impact on untrained What is one measure that decreases almost immediately after exercise? - correct answer Heart rate What is an indication of high ATP turnover - correct answer Increased VCO What is the mitochondrial structure? - correct answer Double membrane bound intracellular organelle Has own DNA which replicates independently from cell Contains (enzymes of) Krebs cycle, beta oxidation, ETC and oxidative phosphorylation What are functions of the mitochondria? - correct answer Plays a role in thermogenesis Transient Ca++ storage Alter membrane potential ROS signalling Apoptosis (cell destruction) Which specific tissues see a change in function of the mitochondria (changing the tissue)? - correct answer Adipose tissue (brown) BAT has mitochondria with altered capacity for thermoregulation What is UCP1 and what is its function? - correct answer Uncoupling protein It is the primary uncoupling protein within mitochondria Facilitates H+ reentry Short-circuit the making of electrochemical gradient (dissipating potential energy as heat) Which area of the body has the most BAT? - correct answer Subscapular area Characteristics of Brown Adipose tissue? - correct answer Multilocular lipid droplet morphology High mitochondrial content

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Beiging of White Adipose tissue gives (high or low lipid turnover)? - correct answer high turnover of lipid in cell Give an example of how muscle remodels due to imposed stimuli in endurance exercise? - correct answer Increased: Local oxidative capacity Max O2 uptake Fatigue resistance Insulin sensitivity Mitochondrial volume density Intramyocellular lipids Capillary density Give an example of how muscle remodels due to imposed stimuli in resistance exercise? - correct answer Increased: Sarcomere growth Force Anaerobic energy production Speed Fibre cross section Myofibrillar volume density Decreased: Mitochondrial volume density Mechanical muscle stimulus results in what type of adaptation? - correct answer Sarcomere adaptation Metabolic muscle stimulus results in what type of adaptation? - correct answer Mitochondrium adaptation Repeated activation of signalling cascades during acute bouts of exercise results in? - correct answer Phenotypic adaptations including mitochondrial biogenesis and enhanced endurance performance List some exercise signals (at onset of muscle contraction) - correct answer Ca++ cycling

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ ATP turnover ROS O2 consumption Kinases increase phosphorylation depending on which two factors? - correct answer Intensity and duration of contractile activity Fibre-type composition of muscle Which kinase enzymes are activated at onset of exercise? - correct answer AMP activated Kinase Calcium-calmodulin kinase II Protein-kinase B Mitogen activated protein kinase p Role of ctivated kinase enzymes on rate of phosphorylation and DNA transcription - correct answer Activate phosphorylation of nuclear transcription factors & co-activators that regulate DNA transcription and RNA concentration and phosphorylation How does Nitric Oxide (NO) stimulate mitochondrial biogenesis? - correct answer Exercise induces NO production (as well as caloric restrictions), reactions with PGC-1 alpha to gene expression into the mitochondria What role does mitochondrial fusion play in enhancing mitochondrial function? - correct answer Linking areas with high O2 use to those that synthesise ATP How does mitochondrial fission play a role in apoptosis? - correct answer Removing damaged mitochondria Define Muscle hypertrophy - correct answer Increase in muscle mass and cross-sectional area due to an increase in fibre diameter For muscle protein anabolism, rate of protein synthesis must be greater or lower than the rate of protein degradation? - correct answer Greater than mTOR is involved in which training type pathway? What does the mTOR integrate? - correct answer Resistance Energy status and environmental stimuli Muscle protein synthesis requires more than what % 1RM? With occlusion? - correct answer

60% 1RM With occlusion, low intensities (30-40% 1RM) also stimulated synthesis

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Fatigue with occlusion - resistance training - correct answer Occlusion may give local fatigue resulting in type 2 fibre recruitment How is training specificity related to AMPK response (resistance and cycling) - correct answer Increased in exercises body isn't trained/adapted for (when cyclists did resistance) Is there a hypertrophy interference effect between endurance and resistance pathways? Does type of exercise impact this? Lower body vs upper body? - correct answer Yes - endurance on resistance, specifically AMPK on mTOR Resistance better, HIIT+RT most interference, MICT+RT moderate interference No lower body effect on upper body RT Satellite Cell functions - correct answer Facilitate repair, and growth of damaged skeletal muscle tissue Where are satellite cells located? - correct answer outer surface of muscle fiber, between sarcolemma and basal lamina When do satellite cells become activated? - correct answer When muscle fibres receive trauma or damage, can be from resistance training overload What happens when satellite cells get activated? - correct answer Satellite cells are activated when muscle fibres receive trauma/damage, proliferate and those daughter cells move to the damaged muscle site. They then fuse to the existing muscle fibre, donating their nuclei to the fibre, which helps to regenerate the muscle fibre Are muscle fibre increases seen more in type 1 or type 2 fibres for increased protein synthesis? (hypertrophy) - correct answer Type 2 Why is there benefit with 2x 6g EAA for protein balance compared with 2x 3g, but not for 40g EAA vs 20g EAA? - correct answer Potential threshold above which no further improvement Excess mostly oxidised Which protein is considered a "trigger" for the mTOR pathway and has a greater (yet shorter) peak in mean protein synthesis? Whey or Casein? - correct answer Whey - is also more rapidly ingested Which EAA triggers mTOR pathway? What is an age implication of this? - correct answer Leucine Older people may need more leucine for same result as a younger person

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Recommendations for enhancing Protein Synthesis? How much and when? - correct answer 25g of "high quality" protein, with 8-10g EAA, ASAP after exercise Why might a mix of CHO and AA be better for AA uptake? - correct answer Contraction and insulin levels affect AA uptake into muscles. Highest insulin peaked with mix of CHO and AA. CHO ingestion stimulates more insulin. What does Insulin Growth factor (IGF-1) enhance? - correct answer Cell growth, repair and replcation What energy systems are being used during resistance exercise? - correct answer Phosphocreatine Energy system and Anaerobic glycolysis What are some musculoskeletal adaptations to resistance training, not limited to hypertrophy?

• correct answer Capillarisation (IIb --> IIa) Muscle fibre transformation Increased: Fat free mass (hypertrophy vs hyperplasia) Bone mineral density Connective tissue integrity Decreased: Body fat % What are some metabolic/enzymatic/hormonal adaptations to resistance training, not limited to hypertrophy? - correct answer Increased: ATP-PC Muscle glycogen storage PFK, LDH, hexokinase, phosphorylase Anabolic hormones Neuromuscular changes Which type of exercise gives more contractile protein synthesis? Which gives more mitochondrial protein? - correct answer 1. Resistance

2. Endurance What are the effects of contraction speed on max load and velocity? - correct answer Greater load and velocity seen in fixed pushing speed condition compared to self-selected (study)

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ What regulates the Endocrine system (for exercise)? - correct answer Hormone production - haemodilution, haemoconcentration, effective concentration Metabolic clearance rate How are hormonal response affected acutely with exercise? - correct answer Intensity and duration Circulating hormone concentrations Direction (increase/decrease), nature of response can vary widely When is the hormonal response greatest in terms of exercise intensity? (%VO2) - correct answer 80 - 100% VO2 Post-exercise, why does hormonal release decrease? - correct answer Decreased strain Increased receptor sensitivity What type of rhythm do hormones have? - correct answer Diurnal - pulsatility of hormones throughout the day At what time of the day is Testosterone the highest? Cortisol? GH? - correct answer Testosterone and Cortisol high in the AM GH higher at PM Sleep effects on GH release at night - when do you see the greatest release? 10pm-6am vs 12am-8am? - correct answer 10pm-6am Implication on GH release for exercising during the day - correct answer Daytime exercise affects nighttime release STUDY: Sequential Exercise bout vs delayed bouts; delayed saw slightly greater increase in GH release What are some metabolic effects of GH? - correct answer Increases: AA transport, gene transcription/translation Long bone growth Adipose tissue lipolysis Decreases: Glucose uptake Glycogen formation Oxidative protein loss

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Testosterone __________ protein synthesis and ____________ degradation - correct answer Increases Decreases Which age/training status group sees the best performance enhancement for testosterone supplementation? What side effects come with this? - correct answer Heavily trained and women CV risk, decreased sex hormone production, virilisation in women, cancer risk? Where is glycogen stored within the body? - correct answer Muscle and liver Regulation of Glycogen synthase in Muscle - correct answer Decreased adrenaline and Ca++ Increased ATP, G6P, Insulin, Testosterone, Oestrogen Regulation of Glycogen synthase in Liver - correct answer Decreased glucagon and adrenaline Increased insulin What affects glycogen resynthesis? - correct answer Glycogen depletion - more you are depleted, the more you resynthesise Training - better at translocation of GLUT4 transporter molecules to muscle membranes Fibre type - type 1 (quicker) Amount and type of CHO - high glycemic index results in greater insulin and quicker resynthesis Hormones - insulin acutely Muscle damage - impairs Results of overtraining? - correct answer Decreased performance, prolonged fatigue, result of imbalance between exercise and recovery What are some symptoms of overtraining? - correct answer Increased sympathetic stimulation

• heart rate, resting blood pressure, max lactate during exercise Increased risk of injuries, infections Decreased: performance, appetite, weight loss, recovery after exercise, irritability, emotional lability, sore muscles, power output Disturbed sleep, loss of training and competitive desire, postural hypertension, slow return of BP after training What occurs in the Parasympatheic phase of overtraining? - correct answer Decreased HR max and blood glucose

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Sympathetic activity depressed, decreased catecholamine response to exercise What causes overtraining? - correct answer An imbalance of training and recovery - training too hard and not taking enough time to recover before training again Decreased: glycogen, Iron, energy Negative N balance and vegetarian diet supplements In general, reproductive hormones are anabolic/catabolic? - correct answer Anabolic Effects of exercise on LH and FSH in women? - correct answer Can increase within 2h but may decrease frequency of the pulsatility Low energy also decreases Chronic exercise (increasing training) can also decrease amount released Why might testosterone decrease with over-training? - correct answer Decreased testicular LH receptor sensitivity from increased ACTH and cortisol Enzymatic inhibition or direct on Leydig cells by cortisol Head trauma? Increased breakdown of testosterone Effect on sex hormone binding globulins What are some Anti-reproductive hormones? - correct answer Melatonin, Prolactin, Beta- endorphin, cortisol Melanin - where is it secreted from? when is it secreted? what can it impair? - correct answer Pineal glands - high at night, low during day, increases with exercise in day but not at night May impair rhythm of release of sex hormones Prolactin - when does it secrete? - correct answer With exercise Opiod peptides (beta-endorphins) can be secreted when? Effect on GnRH and LH? - correct answer during long-lasting exercise, >60mins or highly intensive, anaerobic exercise shorter (30 mins or less) Decreases GnRH and LH pulsatility Why is plasma creatine kinase activity an indicator of overtraining? - correct answer Shouldn't be in the bloodstream and therefore is an indicator of muscle damage What are some practical ways of avoiding over-training? - correct answer Hard day:Easy day principle

ANSWERS (VERIFIED ANSWERS) |ALREADY GRADED A+ Adjust diet to accommodate needs - CHO and protein What factor is the quickest to detrain? - correct answer Stroke volume (diastolic filling) - primary function of reduced plasma volume What are the fibre type changes when detraining? - correct answer Type IIa to IIb Detraining/Conditioning - adaptations to the environment (recumbent position) - correct answer Decrease hydrostatic pressure to lower extremities Elimination longitudinal compression long bones, spine Reduced force all bones Reduced energy expenditure Bedrest observations - early work - correct answer Increase: Na+ and Ca++, decrease O2 uptake Effects on: BMR, muscle atrophy, bone demineralisation, CHO metabolism Plasma volume decreases with prolonged bedrest - Possible contributors for this? - correct answer Gauer-Henry Reflex - headward shift of fluid produces transient increase in BV, compensatory loss of water and sodium ANP release Decreased sensitivity of kidneys to fluid Decrease plasma protein Prolonged muscular activation can result in? - correct answer Fatigue Define fatigue - correct answer Inability to maintain a given or expected power output or force production Central fatigue? - correct answer Central command, motoneurons, conducive pathways to motor endplates Peripheral fatigue - correct answer Peripheral nervous system - excitation (contractile coupling), contractile processes Muscle - sarcolemma, myofibril, sarcoplasmic reticulum Why do some motor units fatigue before others? - correct answer Fibre type differences Why could there be a change in motor unit activation after continued activity? - correct answer Altered recruitment pattern Support from surrounding units not initially activated