Chapter 13

Question 1

For what type of activities would beta alanine be beneficial?

Answer 1

High-intensity exercise lasting 30 seconds to 10 minutes

Question 2

Higher protein intakes are associated with which of the following?

Answer 2

Improved resistance training outcomes

Question 3

How can creatine help a client who wants to add size and strength?

Answer 3

It can increase training workloads and muscular adaptations.

Question 4

What is whey and casein protein derived from?

Answer 4

Cow’s milk

Question 5

What is the maximum daily amount of caffeine that is considered safe in healthy individuals?

Answer 5

400-500 mg/day

Question 6

A supplement company claims a study shows their product is effective. What factor indicates the company is making a misleading claim?

Answer 6

The study population is different than the population to which the supplement company is marketed.

Question 7

How might capsaicin aid in weight control?

Answer 7

It may have a slight positive impact on energy expenditure and appetite.

Question 8

The Food & Drug Administration’s role in the manufacturing of supplements includes which of the following?

Answer 8

Maintaining a database of supplements found to be contaminated with illegal drugs and prescription medication

Question 9

Which term refers to skin tingling, a reported side effect from beta alanine use?

Answer 9

Paresthesia

Question 10

Which term refers to the synthesizing of amino acids into skeletal muscle tissue?

Answer 10

Muscle protein synthesis

Question 11

Examples of complete protein sources include soy, whey, and which of the following?

Answer 11

Casein

Question 12

What is an ergogenic aid?

Answer 12

A product or ingredient that improves performance

Question 13

Which supplement acts as an acid buffering agent during high-intensity exercise between 60 seconds an 10 minutes?

Answer 13

Sodium bicarbonate

Question 14

Which of the following has a strong body of research on its effectiveness to improve performance?

Answer 14

Caffeine

Question 15

How much leucine is required to stimulate muscle protein synthesis?

Answer 15

1.7 - 3.5 g

Question 16

Which factor indicates a supplement is likely ineffective?

Answer 16

The dosage on the label does not match what was used in well-designed research studies.

Question 17

A client wants to add 10 pounds of muscle. Which dietary supplement has been shown to enhance MPS with resistance training?

Answer 17

Whey protein

Question 18

Which of the following describes the intake of essential micronutrients among those attempting weight loss?

Answer 18

It is worse compared to those not attempting weight loss.

Question 19

A client inquires about using fat burners to help her lose weight. Which of the following may be beneficial and safe?

Answer 19

Caffine

Question 20

The Recommended Dietary Allowance (RDA) for protein is which of the following?

Answer 20

0.8 g/kg of body weight per day

Question 21

What is the potential value of consuming essential amino acids?

Answer 21

Maximizing muscle protein synthesis and reducing soreness

Question 22

All independent testing agencies provide which services?

Answer 22

Identify ingredient forms and amounts

Question 23

Strong evidence exists for which supplement to assist with building muscle?

Answer 23

Creatine monohydrate

Question 24

Proven side effects from creatine use in healthy individuals include which of the following?

Answer 24

Weight gain

Question 25

For what type of activities would creatine supplementation be beneficial?

Answer 25

Repeated bouts of high-intensity, short-duration activity

Question 26

What is the usefulness of a multivitamin and mineral formula?

Answer 26

They can help meet recommended intakes and avoiding common insufficiencies.

Question 27

Which strategies are recommended for maximizing MPS and muscle gain?

Answer 27

Consume the recommended total daily protein based on individual goals and activity level and spread it evenly across at least 4 meals.

Question 28

Which of the following is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?

Answer 28

1.2-2.2 g/kg of body weight per day

Question 29

Which of the following is true regarding third party testing of supplements?

Answer 29

It is not required by law.

Question 30

Complete protein refers to which of the following?

Answer 30

Protein with all essential amino acids

Question 31

Good Manufacturing Practices for supplements includes which of the following?

Answer 31

Standards and guidelines to ensure supplements are made properly.