Chapter 13 Flashcards
For what type of activities would beta alanine be beneficial?
High-intensity exercise lasting 30 seconds to 10 minutes
Higher protein intakes are associated with which of the following?
Improved resistance training outcomes
How can creatine help a client who wants to add size and strength?
It can increase training workloads and muscular adaptations.
What is whey and casein protein derived from?
Cow’s milk
What is the maximum daily amount of caffeine that is considered safe in healthy individuals?
400-500 mg/day
A supplement company claims a study shows their product is effective. What factor indicates the company is making a misleading claim?
The study population is different than the population to which the supplement company is marketed.
How might capsaicin aid in weight control?
It may have a slight positive impact on energy expenditure and appetite.
The Food & Drug Administration’s role in the manufacturing of supplements includes which of the following?
Maintaining a database of supplements found to be contaminated with illegal drugs and prescription medication
Which term refers to skin tingling, a reported side effect from beta alanine use?
Paresthesia
Which term refers to the synthesizing of amino acids into skeletal muscle tissue?
Muscle protein synthesis
Examples of complete protein sources include soy, whey, and which of the following?
Casein
What is an ergogenic aid?
A product or ingredient that improves performance
Which supplement acts as an acid buffering agent during high-intensity exercise between 60 seconds an 10 minutes?
Sodium bicarbonate
Which of the following has a strong body of research on its effectiveness to improve performance?
Caffeine
How much leucine is required to stimulate muscle protein synthesis?
1.7 - 3.5 g
Which factor indicates a supplement is likely ineffective?
The dosage on the label does not match what was used in well-designed research studies.
A client wants to add 10 pounds of muscle. Which dietary supplement has been shown to enhance MPS with resistance training?
Whey protein
Which of the following describes the intake of essential micronutrients among those attempting weight loss?
It is worse compared to those not attempting weight loss.
A client inquires about using fat burners to help her lose weight. Which of the following may be beneficial and safe?
Caffine
The Recommended Dietary Allowance (RDA) for protein is which of the following?
0.8 g/kg of body weight per day
What is the potential value of consuming essential amino acids?
Maximizing muscle protein synthesis and reducing soreness
All independent testing agencies provide which services?
Identify ingredient forms and amounts
Strong evidence exists for which supplement to assist with building muscle?
Creatine monohydrate
Proven side effects from creatine use in healthy individuals include which of the following?
Weight gain
For what type of activities would creatine supplementation be beneficial?
Repeated bouts of high-intensity, short-duration activity
What is the usefulness of a multivitamin and mineral formula?
They can help meet recommended intakes and avoiding common insufficiencies.
Which strategies are recommended for maximizing MPS and muscle gain?
Consume the recommended total daily protein based on individual goals and activity level and spread it evenly across at least 4 meals.
Which of the following is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?
1.2-2.2 g/kg of body weight per day
Which of the following is true regarding third party testing of supplements?
It is not required by law.
Complete protein refers to which of the following?
Protein with all essential amino acids
Good Manufacturing Practices for supplements includes which of the following?
Standards and guidelines to ensure supplements are made properly.
