Chapter 13 Flashcards

1
Q

For what type of activities would beta alanine be beneficial?

A

High-intensity exercise lasting 30 seconds to 10 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Higher protein intakes are associated with which of the following?

A

Improved resistance training outcomes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

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

A

It can increase training workloads and muscular adaptations.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is whey and casein protein derived from?

A

Cow’s milk

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

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

A

400-500 mg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

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

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

How might capsaicin aid in weight control?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

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

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

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

A

Paresthesia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

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

A

Muscle protein synthesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

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

A

Casein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is an ergogenic aid?

A

A product or ingredient that improves performance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

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

A

Sodium bicarbonate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

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

A

Caffeine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

How much leucine is required to stimulate muscle protein synthesis?

A

1.7 - 3.5 g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Which factor indicates a supplement is likely ineffective?

A

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

17
Q

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

A

Whey protein

18
Q

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

A

It is worse compared to those not attempting weight loss.

19
Q

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

A

Caffine

20
Q

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

A

0.8 g/kg of body weight per day

21
Q

What is the potential value of consuming essential amino acids?

A

Maximizing muscle protein synthesis and reducing soreness

22
Q

All independent testing agencies provide which services?

A

Identify ingredient forms and amounts

23
Q

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

A

Creatine monohydrate

24
Q

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

A

Weight gain

25
Q

For what type of activities would creatine supplementation be beneficial?

A

Repeated bouts of high-intensity, short-duration activity

26
Q

What is the usefulness of a multivitamin and mineral formula?

A

They can help meet recommended intakes and avoiding common insufficiencies.

27
Q

Which strategies are recommended for maximizing MPS and muscle gain?

A

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

28
Q

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

A

1.2-2.2 g/kg of body weight per day

29
Q

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

A

It is not required by law.

30
Q

Complete protein refers to which of the following?

A

Protein with all essential amino acids

31
Q

Good Manufacturing Practices for supplements includes which of the following?

A

Standards and guidelines to ensure supplements are made properly.