Chapter 13 Q's

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

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

Answer 2

Creatine monohydrate

Question 3

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

Answer 3

Muscle protein synthesis

Question 4

What is an ergogenic aid?

Answer 4

A product or ingredient that improves performance

Question 5

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

Answer 5

1.2-2.2 g/kg of body weight per day

Question 6

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

Answer 6

caffeine

Question 7

For what type of activities would creatine supplementation be beneficial?

Answer 7

Repeated bouts of high-intensity, short-duration activity

Question 8

Higher protein intakes are associated with which of the following?

Answer 8

Improved resistance training outcomes

Question 9

What is the potential value of consuming essential amino acids?

Answer 9

Maximizing muscle protein synthesis and reducing soreness

Question 10

How might capsaicin aid in weight control?

Answer 10

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

Question 11

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

Answer 11

Paresthesia

Question 12

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

Answer 12

weight gain

Question 13

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

Answer 13

It can increase training workloads and muscular adaptations.

Question 14

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

Answer 14

400-500 mg/day