CH.18 SUPPLEMENTATION Flashcards
substance that completes or makes an addition to daily dietary intake
dietary supplement
PASSED IN 1994, PROVIDING A DETAILED LEGAL DEFINITION OF THE TERM DIETARY SUPPLEMENT
DIETARY SUPPLEMENT HEALTH AND EDUCATION ACT (DSHEA)
DIETARY SUPPLEMENTS MUST CONTAIN ONE OR MORE OF WHAT ?
VITAMIN, MINERAL, HERBS, AMINOS, DIETARY SUBSTANCE TO SUPPLEMENT DIET BY INCREASING TOTAL DIETARY INTAKE, CONCENTRATE, METABOLITE, CONSTITUENT, OR EXTRACT, OR COMBINATION OF ANY
DIETARY SUPPLEMENTS CANNOT BE WHAT ?
REPRESENTED FOR USE AS CONVENTIONAL FOOD OR AS SOLE ITEM OF MEAL OR DIET OR INCLUDE AN ARTICLE THAT IS APPROVED AS DRUG OR BIOLOGIC
T OR F: FOOD AND DRUG ADMINISTRATION (FDA) DOES NOT NEED TO APPROVE DIETARY SUPPLEMENTS; RESPONSIBILITY FOR DETERMINING SAFETY AND EFFECTIVENESS OF DIETARY SUPP FALLS ON SHOULDERS OF COMPANY THAT MANUFACTURES AND MARKETS IT
TRUE
T OR F: CALORIE NEEDS GENERALLY DROP WITH AGE, AS WELL AS THE NEED FOR PROTEIN, VITAMINS AND MINERALS
FALSE; NEED FOR PROTEIN, VITAMINS AND MINERALS DOES NOT DECLINE
DIETARY SUPPS CONTAIN WHAT 2 THINGS ?
NATURAL AND SYNTHETIC SUBSTANCES
IN THE USE, WHO PERIODICALLY REVIEWS CURRENT RESEARCH ON NUTRIENT NEEDS TO PROVIDE AUTHORITATIVE, UPDATE RECOMMENDATIONS FOR NUTRIENT INTAKE
FOOD AND NUTRITION BOARD (FNB) OF THE INSTITUTE OF MEDICINE, NATIONAL ACADEMY OF SCIENCES
VALUES FOR NUTRIENTS THAT PROVIDE GOOD GUIDELINES FOR WHAT CONSTITUTES AN ADEQUATE INTAKE OF A NUTRIENT
DIETARY REFERENCE INTAKE (DRI) VALUE
DRI’S MOST COMMONLY USED TO EVALUATE OR PLAN DIETS FOR INDIVIDUALS
RECOMMENDED DIETARY ALLOWANCE (RDA)
ADEQUATE INTAKE (AI)
TOLERABLE UPPER INTAKE LEVEL (UL)
OVERALL GOAL IN DESIGNING A HEALTHY DIET IS TO PROVIDE NUTRIENTS AT LEVELS THAT REPRESENT HIGH AND LOW PROBABILITY OF WHAT ?
HIGH PROBABILITY OF ADEQUATE INTAKE (MEETING RDA OR AI LEVELS)
LOW PROBABILITY OF EXCESSIVE INTAKE (NOT EXCEEDING UL VALUES)
EXCEPT FOR WHAT, THE VALUES ARE SET FOR TOTAL INTAKE OF EACH NUTRIENT FROM FOOD AND SUPP.
EXCEPT FOR VITAMIN E AND MAGNESIUM
UL FOR WHAT ARE SET FOR LEVELS OF INTAKE FROM SUPPS OR PHARMACOLOGIC SOURCES ONLY AND DO NOT INCLUDE DIETARY INTAKE
VITAMIN E AND MAGNESIUM
AVERAGE DAILY NUTRIENT INTAKE LEVEL THAT IS ESTIMATED TO MEET THE REQUIREMENT OF HALF THE HEALTHY INDIVIDUALS WHO ARE IN A PARTICULAR LIFE STAGE AND GENDER GROUP
ESTIMATED AVERAGE REQUIREMENT (EAR)
AVERAGE DAILY NUTRIENT INTAKE LEVEL THAT IS SUFFICIENT TO MEET THE NUTRIENT REQUIREMENT OF NEARLY ALL (97-98%) HEALTHY INDIVIDUALS WHO ARE IN A PARTICULAR LIFE STAGE AND GENDER GROUP
RECOMMENDED DIETARY ALLOWANCE (RDA)
RECOMMENDED AVERAGE DAILY NUTRIENT INTAKE LEVEL, BASED ON OBSERVED (OR EXPERIMENTALLY DETERMINED) APPROXIMATIONS OR ESTIMATES OF NUTRIENT INTAKE THAT ARE ASSUMED TO BE ADEQUATE FOR A GROUP (OR GROUPS) OF HEALTHY PEOPLE; USED WHEN RDA CANNOT BE DETERMINED
ADEQUATE INTAKE (AI)
HIGHEST AVERAGE DAILY NUTRIENT INTAKE LEVEL LIKELY TO POSE NO RISK OF AVERSE HEALTH EFFECTS TO ALMOST ALL INDIVIDUALS IN A PARTICULAR LIFE STAGE AND GENDER GROUP; AS INTAKE INCREASES ABOVE UL, POTENTIAL RISK OF ADVERSE HEALTH EFFECTS INCREASES
TOLERABLE UPPER INTAKE LEVEL (UL)
CAN CAUSE BIRTH DEFECTS WHEN A WOMEN IS TAKING TOO MUCH AT CONCEPTION AND DURING EARLY PREGNANCY
VITAMIN A
IF TAKEN TOO MUCH, WHAT VITAMIN CAN CAUSE CALCIFICATION OF BLOOD VESSELS AND EVENTUALLY DAMAGE FUNCTION OF KIDNEYS, HEART AND LUNGS
VITAMIN D
CAN CAUSE PERMANENT DAMAGE TO SENSORY NERVES IF TAKEN TOO MUCH OF
VITAMIN B6
EXCESS (AND INADEQUATE) CALCIUM INTAKE CAN INCREASE THE RISK OF DEVELOPING WHAT ?
KIDNEY STONES
EXCESS INTAKE OF WHAT CAN INTERFERE W/ ABSORPTION OF OTHER MINERALS (SUCH AS ZINC) AND CAN CAUSE GASTROINTESTINAL IRRITATION
IRON
T OR F: NUTRIENT REQUIREMENTS AND UL ARE SET FOR ALL INDIVIDUALS, HEALTHY AND THOSE THAT TAKE MEDS
FALSE, SET FOR NORMAL, HEALTHY INDIVIDUALS
LARGE DOSES OF WHAT MAY INTERFERED W/ FOLIC ACID FUNCTION AND POTENTIALLY INCREASE FOLIC ACID REQUIREMENTS
LARGE DOSES OF ANTI INFLAMMATORY DRUGS SUCH AS ASPIRIN AND IBUPROFEN
SUPPLEMENTATION OF WHAT VITAMINS CAN COMPLICATE CONDITIONS FOR PEOPLE ON ANTICOAGULANT THERAPY (OR BLOOD THINNERS)
VITAMIN E AND K
ON SUPP. FACTS PROTEIN, CARBS AND FATS ARE GENERALLY EXPRESSED IN WHAT QUANTITIES ?
GRAMS
ON SUPP FACTS, VITAMINS, AMINOS, AND FATTY ACIDS ARE GENERALLY EXPRESSING IN WHAT QUANTITIES ?
MILLIGRAM (MG) OR MICROGRAM (MCG OR UG) QUANTITIES
ESTABLISHED SPECIFICALLY FOR FOOD LABELING AND ARE INTENDED TO PROVIDE THE CONSUMER WITH A FRAME OF REFERENCE THAT INDICATES HOW THE AMT. OF THE NUTRIENT PRESENT IN A FOOD OR SUPP COMPARES W/ APPROX. LEVELS OF RECOMMENDED INTAKE
DAILY VALUES (DV)
BASED ON THE 1968 RDA FOR ADULTS (USING THE HIGHER OF 2 RECOMMENDED AMOUNTS)
DAILY VALUES (DV)
THE AMOUNTS OF VITAMINS A,D, AND E ARE EXPRESSED ON SUPP. LABELS AS WHAT ?
INTERNATIONAL UNITS (IU)
MOST COMMONLY USED SUPP THAT IS INTENDED T O COMPENSATE FOR NUTRIENT THAT MAY BE LIMITED IN A PERSONS DIET
MULTIPLE VITAMIN AND MINERAL SUPP.
SAFE LEVEL OF MOST NUTRIENTS IN A MULTI-VIT/MIN SHOULD BE AROUND WHAT % OF DV ?
1005 OF DV
WHAT VITAMIN, IF PRESENT IN A SUPP. ONLY AS RETINOL RATHER THAN CAROTENE, SHOULD BE LESS THAN 100% OF DV ?
VITAMIN A
HIGH INTAKE OF WHAT IS ASSOCIATED W/ INCREASED INCIDENCE OF HIP FRACTURE IN OLDER WOMEN
HIGH INTAKE OF RETINOL BUT NOT B-CAROTENE
FOR BEST ABSORPTION, ITS PREFERABLE TO CONSUME CALCIUM HOW ?
WITH MEALS, SPACED THROUGHOUT DAY
IRON DEFICIENCY HAS BEEN SHOWN TO AFFECT WHAT ?
BOTH PHYSICAL AND MENTAL FUNCTION ADVERSELY
DEFICIENCY OF WHAT VITAMINS CAN AFFECT MENTAL FUNCTIONS AND EMOTIONAL STATE
B VITAMINS
MOST COMMONLY SEEN IN ELDERLY AND IN THOSE WHO AVOID CONSUMING ANIMAL FOODS
VITAMIN B12 DEFICIENCY
THE AMT. OF EACH NUTRIENT IN A SUPP. THAT IS MOST APPROPRIATE FOR AN INDIVIDUAL DEPENDS ON WHAT ?
AMT. OF NUTRIENTS IN DIET
B-CAROTENE IS CONTRAINDICATED IN WHAT PEOPLE ?
SMOKERS
T OR F: CALCIUM SHOULD BE AT LOW LEVELS OR ABSENT IN MULTI-VIT/MIN
TRUE
PEOPLE ARE MORE LIKELY TO CONSUME EXCESSIVE AMTS. OF WHICH NUTRIENTS FROM SUPPS. AND FORTIFIED FOODS COMBINED ?
VITAMIN A AND D, IRON AND ZINC
WORK GENERATING, SOMETHING THAT ENHANCES ATHLETIC PERFORMANCE
ERGOGENIC
SYNTHESIZED NATURALLY IN HUMAN BODY FROM AMINO ACIDS METHIONINE, GLYCINE AND ARGININE
CREATINE
IN RESTING SKELETAL MUSCLE, ABOUT 2/3 OF THIS EXIST IN PHOSPHORYLATED FORM THAT CAN RAPIDLY REGENERATE ATP (ADENOSINE TRIPHOSPAHTE) FROM ADP (ADENOSINE DIPHOSPHATE) TO MAINTAIN HIGH INTENSITY MUSCULAR EFFORTS FOR ABOUT 10 SECS
CREATINE
CREATINE SUPP COMBINED W/ STRENGTH TRAINING PROGRAM HAS BEEN SHOWN TO INCREASE WHAT ?
MUSCLE MASS, STRENGTH AND ANAEROBIC PERFORMANCE
CREATINE SUPP. AS PART OF A STRENGTH TRAINING PROGRAM TYPICALLY CAUSES AN INITIAL WT GAIN OF 4-5 LBS THAT MAY BE CAUSED BY WHAT ?
OSMOTIC EFFECT OF CREATINE DRAWING WATER INTO MUSCLES ALONE W/ INCREASES MUSCLE PROTEIN SYNTHESIS
MAINTENANCE DOSE OF CREATINE, SAFE FOR NORMAL HEALTHY INDIVIDUALS FOR UP TO 5 YEARS
2-5 G/DAY FOR MAINTENANCE
PEOPLE WITH WHAT PROBLEMS SHOULD USE CREATINE SUPPS. ONLY WITH MEDICAL GUIDANCE ?
KIDNEY PROBLEMS
CREATINE PLAYS AN ESSENTIAL ROLE IN WHAT ?
NORMAL BRAIN FUNCTION
CREATINE IS A SUBSTANCE FOUND NATURALLY IN WHAT FOODS ?
ANIMAL FOODS LIKE RED MEAT
ACTS AS A STIMULANT THAT PRIMARILY AFFECTS CNS, HEART AND SKELETAL MUSCLES
CAFFEINE
T OR F: CAFFEINE DOES NOT APPEAR TO BE AN ERGOGENIC EFFECT ON PERFORMANCE OF SPRINT TYPE EFFORTS LASTING 90 SECS OR LESS
TRUE
MOST EFFECTIVE ERGOGENIC RESPONSE OBSERVED WITH CAFFEINE IS WHEN WHAT DOSAGE IS INGESTED ABOUT 1 HOUR BEFORE EXERCISE
3-6 MG/KG
CAFFEINE DOSES GREATER THAN WHAT GENERALLY SHOW LESS PERFORMANCE BENEFIT AND HAVE MORE RISK OF ADVERSE EFFECTS ?
6MG/KG
WORLD ANTI DOPING AGENCY LIST MORE THAN 50 DIFFERENT STIMULANTS THAT ARE PROHIBITED IN SPORTS COMPETITION INCLUDING WHAT ?
AMPHETAMINES AND EPHEDRINE
PRODUCED NATURALLY IN BODY AND CAN SERVE AS A PRECURSOR FOR ANDROSTENEDIONE THAT IN TURN CAN BE CONVERTED INTO TEST OR ESTROGENS
DEHYDROEPIANDROSTERONE (DHEA)
HIGH SERUM DHEA LEVELS ARE ASSOCIATED W/ VARIOUS HEALTH RISK SUCH AS WHAT ?
CANCER
DRUGS DESIGNED TO MIMIC EFFECTS OF TEST
ANDROGENIC ANABOLIC STEROIDS
ANDROGENIC ANABOLIC STEROIDS TAKEN BY ADOLESCENTS CAN CAUSE WHAT ?
EARLY CLOSURE OF GROWTH PLATES IN BONES AND STUNT DEVELOPMENT OF NORMAL HT
SIDE EFFECT OF CAFFEINE
INCREASE IN URINE PRODUCTION
LARGE DOSES OF BETA CAROTENE INTAKE CAN CAUSE AN INCREASE RISK FOR WHAT ?
LUNG CANCER IN SMOKERS
AN EXAMPLE OF A DIETARY SUPP
A MULTI-VITAMIN
HIGHEST AVERAGE DAILY NUTRIENT INTAKE LEVEL LIKELY TO POSE NO RISK OF ADVERSE HEALTH AFFECTS TO ALMOST ALL INDIVIDUALS IN A PARTICULAR LIFE STAGE AND GENDER GROUP
TOLERABLE UPPER INTAKE LEVEL
MICRONUTRIENT THAT SHOULD BE AT LOW LEVELS OR ABSENT IN A MULTIVITAMIN
CALCIUM
DOSAGE FOR CAFFEINE ABOUT 1 HOUR BEFORE EXERCISE TO PROVIDE MOST EFFECTIVE ERGOGENIC RESPONSE
3-6 MG/KG
