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NASM Performance Enhancement Specialization (PES) Certification Exam Prep > Ch. 15 Ergogenic Aids > Flashcards

Ch. 15 Ergogenic Aids Flashcards

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1
Q

Ergogenic aid

A

something that aids (enhances) athletic performance

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2
Q

Acute ergogenic aids

A

have immediate effect on mental and physiological functions; e.g., caffeine

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3
Q

Chronic ergogenic aids

A

enhance strength and muscle mass adaptations when consumed over a period of weeks in conjunction with training; e.g., creatine

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4
Q

Types of Ergogenic Aids

A
  • Mechanical: Lightweight running shoes, aerodynamic bicycle
  • Psychological: Treatments from a sport psychologist, mental imaging
  • Physiological: Blood doping, pH buffering with alkaline salts
  • Pharmacological: Drugs, herbs, and other botanicals
  • Nutritional: Special diets, foods, food components, and nutrients
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5
Q

Nutritional ergogenic aids

A

when macro- and/or micro-nutrients are consumed as part of a performance enhancement strategy; e.g., amino acids, sports drinks, vitamins, and minerals

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6
Q

Non-nutrient ergogenic aids

A

creatine, beta-alanine, nitric oxide boosters, stimulants, anti-catabolic substances, prohormones, androgenic anabolic steroids, blood doping

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7
Q

Ergolytic substance

A

a substance shown to be detrimental to exercise performance

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8
Q

Conditionally essential amino acids

A

normally synthesized in the body but can be required in the diet under certain physiological conditions or pathological states

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9
Q

Commonly supplemented amino acids

A

branched chain amino acids (BCAAs) of leucine, isoleucine, and valine, glutamine, lysine

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10
Q

Vitamin supplementation

A

ergogenic only if the athlete has an inadequate dietary intake of a vitamin; excessive intake of some can seriously damage health

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11
Q

Mineral supplementation

A

ergogenic only if the athlete has a predisposing deficient of a mineral; most commonly deficient = iron, zinc, sodium, calcium

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12
Q

Essential Amino Acids

A

• Leucine
• Isoleucine
• Valine
• Lysine
• Tryptophan
• Threonine
• Methionine
• Phenylalanine
• Histidine

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13
Q

Non-essential Amino Acids

A

• Alanine
• Arginine*
• Asparagine
• Aspartic acid
• Cysteine*
• Glutamic acid
• Glutamine*
• Glycine*
• Proline*
• Serine
• Tyrosine*
*Conditionally essential

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14
Q

Female athlete triad

A

syndrome identified by the combination of eating disorders, amenorrhea, and decreased bone mineral density; caused by not meeting energy and calcium needs during training

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15
Q

Amenorrheic athletes

A

female athletes with the absence of a menstrual period during reproductive ages

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16
Q

Creatine

A

naturally synthesized in the body from amino acids methionine, glycine, and arginine; phosphorylated form rapidly regenerates ATP from ADP to maintain high-intensity effort; supplementation increases muscle creatine levels, can enhance brief, high-intensity efforts

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17
Q

Beta-alanine

A

non-proteinogenic amino acid; precursor to carnosine; increases acid-buffering capacity to stave off muscle soreness; helps body work at high levels for longer

18
Q

Nitric oxide boosters

A

substances that increase nitric oxide concentration in the blood; activates dilation of blood vessels; may improve nutrient delivery and waste removal; citrulline converted to arginine in the kidneys; increases training volume, lowers fatigue, reduces muscle soreness

19
Q

Stimulants

A

wide variety of legal (caffeine) and illegal (ephedrine, amphetamine, cocaine) options; caffeine is most widely used, is an acute ergogenic aid, and most effective when consumed at 3 to 6 mg/kg body weight; side effects = insomnia, nervousness, nausea, rapid heartbeat and breathing, convulsions, diuresis, headache, anxiety, chest pain, irregular heart rhythm; over 50 stimulants banned by WADA

20
Q

Anti-catabolic substances

A

substances that promote muscle synthesis and prevent muscle breakdown; amino acids and proteins, HMB

21
Q

Prohormones

A

substances that promote increased anabolic hormone concentrations in the body; DHEA, most effective with older athletes

22
Q

Androgenic anabolic steroids

A

designed to mimic the effects of testosterone; banned by all major athletic organizations; promote building of muscle mass and strength, reduce body fat; risk of serious adverse health effects

23
Q

Blood doping

A

increases VO2max and enhances endurance; involves removing blood, centrifuging it to concentrate red blood cells, then injecting it back into the athlete, thus increasing red cell concentration and enhancing oxygen carrying capacity; unethical and banned by all major athletic organizations; EPO supplementation has similar effects, also banned

24
Q

Supplementation guiding questions

A

“Does it work?”, “Is it safe?”, “Is it legal or ethical?”

25
Q

Supplementation Guidelines

A

• Avoid supplements that have proprietary blends
• Use multi-ingredient supplements that have been tested for safety and
efficacy
• Stick to blends that have ingredients shown to be effective, as they have
generally been tested alone and in combination
• Go with science, not hype
• Look for straightforward formulas from respected companies

26
Q

Estimated Protein Needs for Various Types of Athletes

A
  • Moderately active adults: 0.8 g/kg/BW
  • Strength athletes: 1.6–1.7 g/kg/BW
  • Strength athletes (vegetarian): 1.7–1.8 g/kg/BW
  • Endurance athletes: 1.2–1.4 g/kg/BW
  • Endurance athletes (vegetarian): 1.3–1.5 g/kg/BW
  • All exercising individuals: 1.4–2.0 g/kg/BW
27
Q

Serotonin

A

A neurotransmitter in the modulation of anger, aggression, body temperature, mood, sleep, sexuality, appetite, and metabolism.

28
Q

Which substance can affect mental and physiological functions shortly after ingestion?

A

Caffeine

29
Q

What ergogenic aid increases the body’s acid buffering capacity, allowing athletes to work at higher levels for longer?

A

Beta-alanine

30
Q

As a high school strength coach, you are asked which supplement(s) are safe for the players to use during the season. Which of the following would you recommend?

A

Carbohydrate gels and electrolyte drinks

31
Q

Which substances are thought to reduce the breakdown of muscle tissue by protecting muscle protein and promoting the building and maintaining of muscle mass?

A

Anticatabolic substances

32
Q

What can excessive intake of vitamin A lead to?

A

Reduced bone mineral density and increased fracture risk

33
Q

What is the purpose of blood doping?

A

Increase VO2max

34
Q

Which substance has been banned by all major sporting associations because it is a form of blood doping that stimulates production of red blood cells in the body?

A

EPO

35
Q

What is the first place a trainer or coach should go to determine whether or not a supplement is banned by the sport an athlete plays?

A

World Anti-Doping Agency

36
Q

A client shared with you that he is on antidepressant medication and would like to start using an ergogenic supplement. What should you recommend he do first?

A

Contact his primary care physician

37
Q

Although excessive intake can damage health, for which of the following is moderate supplementation shown to be safe for all adults?

A

Multivitamins

38
Q

For athletes using caffeine to enhance their performance, what is the recommended dose when ingested about 1 hour before exercise?

A

3 to 6 mg/kg

39
Q

Which of the following supplements could be ergolytic for a high-intensity sprinter?

A

Carb loading

40
Q

For active girls and women, the Female Athlete Triad is of concern. Which of the following factors contribute to a disrupted menstrual cycle and bone loss?

A

Low energy intake and low calcium intake

41
Q

2 hours before competition, an athlete asks which ergonomic aid will have an immediate positive effect on her performance. Which would you suggest?

A

Caffeine

42
Q

Increased occurrences of acne, body hair growth, and appetite are all side effects of what type of ergogenic aid?

A

Androgenic-anabolic steroids

NASM Performance Enhancement Specialization (PES) Certification Exam Prep (17 decks)

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