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Sport nutrition (EXCI 445) > ch 11: Supplements > Flashcards

ch 11: Supplements Flashcards

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Sports Trivia flashcards
1
Q

caffeine doses of ____ mg/Kg BW can increase endurance PERFORMANCE

A

1-3.2 mg/kg BW

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2
Q

the supplement manufacturer is responsible for but not required to test ______ of their product

A

safety

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3
Q

creatine supplementation

acute increase = ___ g/d for 6 days then maintain at 3 g

slow increase = ____ g/d over 1 month

A

20 g/day

3 g/day

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4
Q

creatine is phosphorylated then turned to____ in creatine cycle providing high synthesis rate during short intense bursts

A

ATP

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5
Q

there is more caffeine in filter ____ beans

A

robusta

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6
Q

caffeine peaks at ___ min and has a half life of 2-10h

A

60 min

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7
Q

caffeine doses of ____ mg/Kg BW can increase endurance CAPACITY

A

3-9 mg/kg BW

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8
Q

athletes should critically examine nutritional supplement _____

A

studies

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9
Q

4 mechanisms by which caffeine exerts ergogenic effects

A
  1. stimulates lipolysis
  2. effects skeletal muscle
  3. incraeses excitability of muscle fiber
  4. stimulates CNS
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10
Q

creatine can endogenously be synthesized from ____ and _____

A

glycine

arginine

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11
Q

during intense exci, intracellular buffers are insufficient to buffer all the h+ so ions are formed and sent in circulation. bicarbonate buffers these h+ in _____

A

blood

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12
Q

scientific evidence for: HMB, a metabolite of leucine claimed to decrease protein breakdown, increase muscle mass and strength

A

possible small effects on lean body mass and strength

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13
Q

excessive bicarbonate doses can GI distress bc rx of bicarb and stomach HCL increases ____

A

CO2

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14
Q

In US, the dietary supplement health and education act passed a law making ____ safety evaluations no longer required

A

premarket

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15
Q

caffeine is degraded in ___ and excreted in urine and sweat

A

liver

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16
Q

alkalinizers like sodium bicarbonate and sodium citrate work by _____ H+ ions

A

buffering

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17
Q

beetroot juice increases performance in ____ intensity exercise but not in ____ exercise

A

high

endurance

18
Q

beetroot juice is a source of _____ which mouth bacteria transforms to nitrite which increases NO in blood = vasodilation

A

nitrate

19
Q

supplement manufacturers cannot claim cure or releif from specific health conditions or contains phamacological uses but can claim (3)

A
  1. health claim
  2. structure/function
  3. nutrient content
20
Q

oral and diet ingestion is approx___ g/day and the same amount is extreted in urine daily

A

2 g/day

21
Q

creatine may have better effects in people with low ____ creatine concentrations and if ingested with ____

A

initial

carbs

22
Q

the ____ is a non-profit organization that estabishes and verifies standards for quality, purity, manufacturing practices and ingredients

A

USP

united states pharmacopeia

23
Q

______ mmol of beetroot juice is effective at improving exercise tolerance (chronic ingestion even more effective)

A

6-8 mmol

24
Q

A general dose of ___ mg/kg BW of caffeine will have an effect but bigger doses may produce increased benefits

A

3 mg/kg BW

25
Q

the _____ has jurisdiction over advertising and requires it to be truthful and have adequate substantiation for all objective product claims

A

FTC

federal trade commision

26
Q

caffeines stimulant properties have been shown to increase exercise duration and decrease perceived ____

A

exertion

27
Q

scientific evidence for: caffeine, a substance in chocolate and coffee claimed to increase alertness

A

improves performance in most events except short high intensity exercise

increases cognitive function during exercise

28
Q

creatine mechanisms of action (4)

A
  1. increase PCr in type 2 fibers
  2. increase Pcr resynthesis
  3. decrease lactic acid formation
  4. buffer H+ to delay fatigue
29
Q

_________________regulates vitamins/minerals, herbal remidies, homeopathic and traditional medecines, probiotics and other by providing a natural product number to liscenced products

A

National health products directorate

30
Q

side effects of craetine is an average of ___kg gained from water retention

A

1 kg

31
Q

anthything that enhances a person’s ability to perform work or improves athletic performance is considered an ________

A

ergogenic aid

32
Q

The ____ does not control supplements, but has jurisdiction over labels w/ infrequent monitoring

A

FDA

33
Q

creatine is found in fish and meat, so ___________rely on endogenous production

A

vegetarians

34
Q

scientific evidence for: alkalinizers like bicarbonate which are buffers claimed to buffer lactic acid and improve high intensity exercise performance

A

improve high intenisty exercise performance

35
Q

prohormones claimed to increase testosterone (5)

A
  1. androstenodione
  2. androstenodiol
  3. 19-nor-4-androstenodione
  4. 19-nor-4- androstenodiol
  5. DHEA
36
Q

optimal bicarbonate dose is ____ mg/kg BW

A

300 mg/kg BW

37
Q

WADA prohibits at all times (4)

A
  1. B2 Agonists (except certain asthma meds)
  2. Anti-estrogen agents
  3. Diuretics and other masking agents
  4. glucosteroids (except dermatological preparations and only DURING comp)
38
Q

scientific evidence does ____ support claim that prohormones can increase tenstosterone and strength (precursors for tetsosterone are also precursors for estrogen)

A

not

39
Q

scientific evidence for: beetroot juice, a good source of dietary nitraite claimed to decrease oxygen cost of exercise and improve endurance

A

dereases the oxygen cost of exercise and improves endurance

40
Q

scientific evidence for: creatine, a high energy phosphate carrier claimed to improve strength, reduce fatigue and increase protein synthesis

A

improves performane in single and repeated sprint bouts

improves recovery between bouts

Sport nutrition (EXCI 445) (17 decks)

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