Chapter 13: Supplements

Question 1

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

Answer 1

Whey protein

Question 2

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

Answer 2

Caffeine

Question 3

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

Answer 3

Casein

Question 4

What is an ergogenic aid?

Answer 4

A product or ingredient that improves performance

Question 5

What is whey and casein protein derived from?

Answer 5

Cow’s Milk

Question 6

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

Answer 6

Caffeine

Question 7

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

Answer 7

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

Question 8

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

Answer 8

Parathesia

Question 9

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

Answer 9

Creatine monohydrate

Question 10

Good Manufacturing Practices for supplements includes which of the following?

Answer 10

Standards and guidelines to ensure supplements are made properly.

Question 11

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

Answer 11

400-500 mg/day

Question 12

For what type of actives would crating monohydrate be good for?

Answer 12

Repeated bouts of high-intensity, short-duration activity

Question 13

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

Answer 13

1.2 to 2.2kg of body weight per day

Question 14

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

Answer 14

It can increase training workloads and muscular adaptations.

Question 15

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

Answer 15

It is worse compared to those not attempting weight loss.

Question 16

How much leucine is required to stimulate muscle protein synthesis?

Answer 16

1.7 - 3.5 g

Question 17

How can protein-rich meal replacements help clients improve weight loss?

Answer 17

By reducing caloric intake and increasing total protein intake to aid in satiety

Question 18

What is the potential value of consuming essential amino acids?

Answer 18

Maximizing muscle protein synthesis and reducing soreness

Question 19

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

Answer 19

It is not required by law

Question 20

Which strategies are recommended for maximizing MPS and muscle gain?

Answer 20

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

Question 21

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

Answer 21

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

Question 22

Which factor indicates a supplement is likely ineffective?

Answer 22

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

Question 23

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

Answer 23

Weight gain

Question 24

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

Answer 24

Sodium bicarbonate

Question 25

All independent testing agencies provide which services?

Answer 25

Identify ingredient forms and amounts

Question 26

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

Answer 26

0.8 g/kg of body weight per day

Question 27

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

Answer 27

Muscle protein synthesis

Question 28

For what type of activities would beta alanine be beneficial?

Answer 28

High-intensity exercise lasting 30 seconds to 10 minutes

Question 29

How might capsaicin aid in weight control?

Answer 29

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