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NASM ® CPT > Chapter 10 - Supplementation > Flashcards

Chapter 10 - Supplementation Flashcards

After completing this deck, the fitness professional will be able to define supplements and summarize the rationale for using common supplements.

1
Q

What is the most commonly used ergogenic aid?

A

Caffeine

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2
Q

What three nutrients are usually not supplemented for health purposes?

A
  1. Sodium
  2. Potassium
  3. Chloride
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3
Q

Vitamin D and _____ supplemented together could cause an increased risk for kidney stones or tissue calcification.

A

Calcium

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4
Q

______ deficiency is considered the most common cause of preventable serious cognitive disability.

A

Iodine

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5
Q

What are some important guidelines to follow before taking a supplement:

A
  1. Read literature on a given nutrient
  2. Do not exceed the recommended dose
  3. Avoid blends until more is known about the particular ingredients
  4. Do not recommend supplements to those under 18 unless prescribed by a doctor
  5. Do not stack supplements unless no adverse reaction is documented
  6. Do not use supplements instead of or with medications
  7. Those with medical conditions should consult with a doctor before taking a supplement
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6
Q

What is the only known symptom of chromium deficiency?

A

Poor glucose tolerance.

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7
Q

Toxicity is rare with most B complex vitamins but can be seen with _______, _________, and ________.

A
  • Niacin
  • B6
  • Folate
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8
Q

Vitamin K should be avoided with what kind of medication?

A

Anticoagulants

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9
Q

What are some reasons people take supplements?

A
  • Weight management
  • Immune health
  • Energy
  • Beauty
  • Fill gaps in nutrition
  • Specific health concerns (heart, bone, joint, etc.)
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10
Q

Iodine is needed to form hormones from what gland?

A

Thyroid

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11
Q

This banned class of ergogenic aids is used to mimic the effects of testosterone and have a long history of abuse by athletes.

A

Androgenic Anabolic Steroids

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12
Q

FReaching toxic effects of this vitamin, also called the sunshine vitamin, is likely only caused by excessive supplementation.

A

Vitamin D

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13
Q

What is the active form of vitamin c?

A

L-ascorbic acid

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14
Q

This mineral should be present in low levels or absent in a multi-vitamin.

A

Calcium

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15
Q

Vitamin K is often recommended to be taken with what other supplements?

A

Vitamin D and calcuim

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16
Q

This ergogenic aid, present in coffee, tea, and cocoa acts as a stimulant to the central nervous system.

A

Caffeine

17
Q

What macronutrient has a higher DV for pregnant and lactating women than the rest of the population?

A

Protein.

Protein DL for adults is 50 while pregnant/ lactating women DL is 71.

18
Q

_____% of individuals are believed to have insufficient choline intake.

A

90%

Insufficient choline may cause muscle or liver damage, but is uncommon.

19
Q

True or False

Supplements can be used to replace a food item.

A

False.

Supplements are meant to be supplemental. For example, a protein shake should not replace a meal for lunch but can be added to lunch for increased protein.

20
Q

This ergogenic aid when combined with a strength training program has been shown to increase muscle mass, strength, and anaerobic performance.

A

Creatine

21
Q

What two nutrients have a lowered UL for people above a given age?

A
  • Calcium - reduced to 2,000mg for those above 50
  • Phosphorus - reduced to 3,000mg for those above 70
22
Q

What people are most at risk for a calcium deficiency?

A
  • Women (particularly post-menopausal)
  • Amenorrheic
  • Physically active women
  • Vegetarians
23
Q

This particular vitamin, if be present in a supplement, should be less than 100% of DV.

A

Vitamin A in the form of retinol

24
Q

The highest average daily nutrient intake level likely to pose no risk of adverse effects to almost all individuals in a particular life stage and gender group is referred to as the _______.

A

Tolerable Upper Intake Level (UL)

25
Q

Overconsuming folate while pregnant can lead to what problems in the child?

A

Slower cognitive development

26
Q

What are the three types of Omega-3 fatty acids?

A
  • EPA
  • DHA
  • ALA
27
Q

Vitamin A is commonly supplemented in the form of _______.

A

Beta-carotene

28
Q

What population is most at risk for anemia?

A

Vegetarians and women

NASM ® CPT (23 decks)

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