Chapter 13: Supplements Flashcards

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1
Q

Ergogenic Aid

A

Something that improves either physical or mental performance.

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2
Q

Current Good Manufacturing Practices (cGMP)

A

Current standards of practice set forth by the U.S. Food and Drug Manufacturers for dietary supplement manufactures.

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3
Q

DHA

A

Abbreviation for docosahexaenoic acid, essential omega-3 fatty acid found in marine sources such as fish and krill, highly abundant in the human brain, eyes, and sperm cells.

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4
Q

EPA

A

Abbreviation for eicosapentaenoic acid, essential omega-3 fatty acid found in marine sources such as fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of the brain and eye tissue.

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5
Q

True or False? Dietary supplement label claims in the United States have to be approved by the Federal Trade Commission and the Food and Drug Administration.

A

False

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6
Q

True or False? Even when not at low levels of overt deficiency, emerging data suggests that inadequate intake of micronutrients below daily recommended levels may elevate risk for chronic diseases.

A

True

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7
Q

Essential Amino Acids

A

Amino acids that are necessary for bodily functions but cannot be synthesized by the body and, therefore, must be obtained in the diet.

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8
Q

Muscle Protein Synthesis (MPS)

A

The synthesizing of amino acids into skeletal muscle tissue.

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9
Q

Protein Balance

A

The net result of protein synthesis and breakdown.

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10
Q

Lean Body Mass

A

The proportion of the human body that excludes fat mass, including organs, muscle, and bone.

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11
Q

Anabolic Resistance

A

A blunted muscle synthesis response to resistance training, amino acids, and protein – observed more in older adults than younger populations.

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12
Q

Leucine

A

An essential and branched chain amino acid, identified as the initiator of muscle protein synthesis.

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13
Q

Lactose

A

A naturally occurring sugar present in milk and milk products.

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14
Q

Bioavailability

A

The extent to which an ingredient, food, or other substance is absorbed by the body.

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15
Q

Acceptable Macronutrient Distribution Range (AMDR)

A

A range of intakes for carbohydrates, protein, and fats set by the Food and Nutrition Board of the National Academy of Medicine recommended to meet the nutritional needs of most individuals and reduce risk of chronic disease.

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16
Q

True or False? Daily protein intake greater than the recommended 0.8g/kgBW has been shown to help build muscle mass and improve body composition.

A

True

17
Q

Which type of protein supplement contains the highest concentration of the essential amino acid leucine?

A

Whey

18
Q

When following a proper creatine monohydrate supplementation strategy, what percentage increase of muscular creatine stores has been demonstrated through research?

A

20-40%

19
Q

Which is the only “fat burning” supplement that, when used safely and moderately, has strong evidence showing it to be effective at helping to improve body composition?

A

Caffeine

20
Q

What is considered to be the highest safe moderate dose of caffeine for healthy adults?

A

400-500mg/day

21
Q

What is the key benefit of supplementing with creatine monohydrate for performance enhancement?

A

Increased short-burst intensity

22
Q

What physiological effect is seen in the body after supplementing with beta alanine?

A

Increased carnosine in skeletal muscle

23
Q

How does sodium bicarbonate supplementation enhance athletic performance?

A

Lowers blood acidity during intense activity lasting 1 to 10 minutes

24
Q

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

A

Sodium bicarbonate

25
Q

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

A

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

26
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.

27
Q

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

A

Paresthesia

28
Q

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

A

It is not required by law.

29
Q

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

A

It can increase training workloads and muscular adaptations.

30
Q

For what type of activities would beta alanine be beneficial?

A

High-intensity exercise lasting 30 seconds to 10 minutes

31
Q

What is an ergogenic aid?

A

A product or ingredient that improves performance

32
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.

33
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.

34
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

35
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

36
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.

37
Q

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

A

Caffeine

38
Q

For what type of activities would creatine supplementation be beneficial?

A

Repeated bouts of high-intensity, short-duration activity