Chapter 13 Supplements Flashcards
1 The Food & Drug Administration’s role in the manufacturing of supplements includes which of the following?
Mandatory annual audits of supplement manufacturers
Maintaining a database of supplements found to be contaminated with illegal drugs and prescription medication
Screening of all dietary supplements for banned substances, illegal drugs, and prescription drugs
Review of label claims by supplement manufacturers for accuracy and truthfulness
Maintaining a database of supplements found to be contaminated with illegal drugs and prescription medication
2 Which of the following is true regarding third party testing of supplements?
It determines whether a supplement is effective.
It is required by law.
It is not required by law.
It determines whether product claims are accurate.
It is not required by law.
3 What is the usefulness of a multivitamin and mineral formula?
They can help meet recommended intakes and avoiding common insufficiencies.
They make up for poor food choices.
They are not particularly useful for anyone.
They fill the needs of special populations only.
They can help meet recommended intakes and avoiding common insufficiencies.
4 Strong evidence exists for which supplement to assist with building muscle?
BCAAs
Creatine monohydrate
HMB
Glutamine
Creatine monohydrate
5 A client wants to add 10 pounds of muscle. Which dietary supplement has been shown to enhance MPS with resistance training?
MCT oil
Caffeine
Glutamine
Whey protein
Whey protein
6 What are essential amino acids?
Amino acids that are not needed for essential bodily functions
Amino acids that must be obtained from the diet
Amino acids that are produced by the body
Amino acids that are present in animal sources only
Amino acids that must be obtained from the diet
7 Which term refers to the synthesizing of amino acids into skeletal muscle tissue?
Essential amino acids
Protein balance
Muscle hypertrophy
Muscle protein synthesis
Muscle protein synthesis
8 Complete protein refers to which of the following?
Protein sources excluding dairy and eggs
Protein with all nonessential amino acids
Protein from plant-based sources
Protein with all essential amino acids
Protein with all essential amino acids
9 What is whey and casein protein derived from?
Muscle tissue
Soy beans
Eggs
Cow’s milk
Cow’s milk
10 What is an ergogenic aid?
A natural blend of ingredients to control stress hormones
A training method used by athletes
A synthetic hormone designed to increase testosterone
A product or ingredient that improves performance
A product or ingredient that improves performance
11 Which of the following has a strong body of research on its effectiveness to improve performance?
Arginine
MCTs
ATP
Caffeine
Caffeine
12 Which term refers to skin tingling, a reported side effect from beta alanine use?
Paresthesia
Anesthesia
Glycogenolysis
Thermogenesis
Paresthesia
13 Good Manufacturing Practices for supplements includes which of the following?
Independent testing of supplements to verify label accuracy
Standards and guidelines to ensure supplements are made properly.
Independent testing of supplements for contaminants such as heavy metals and pesticides
Mandatory annual audits by the Food and Drug Administration
Standards and guidelines to ensure supplements are made properly.
14 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.
Outcomes relevant to the study population were measured.
The possible confounding variables were controlled for by the study designers.
There was randomization of the supplement and a placebo but not double blinding.
The study population is different than the population to which the supplement company is marketed.
15 Which factor indicates a supplement is likely ineffective?
The dosage on the label matches what was used in well-designed research studies.
The dosage on the label does not match what was used in well-designed research studies.
The seal of a third party testing agency is present to verify the supplement contents match the label.
A systematic review and meta-analysis of the supplement ingredient(s) is available.
The dosage on the label does not match what was used in well-designed research studies.
16 Which of the following describes the intake of essential micronutrients among those attempting weight loss?
It is excessive.
It is adequate.
It is similar to those not attempting weight loss.
It is worse compared to those not attempting weight loss.
It is worse compared to those not attempting weight loss.
17 The Recommended Dietary Allowance (RDA) for protein is which of the following?
0.8 g/kg of body weight per day
1.4 g/kg of body weight per day
2.0 g/kg of body weight per day
0.4 g/kg of body weight per day
0.8 g/kg of body weight per day
18 Which of the following is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?
0.8 to 1.0 g/kg of body weight per day
1.2-2.2 g/kg of body weight per day
1.2-2.2 g/kg of lean body mass per day
0.8 to 1.0 g/kg of lean body mass per day
1.2-2.2 g/kg of body weight per day
19 How can creatine help a client who wants to add size and strength?
It can increase training workloads and muscular adaptations.
It can increase the rate of lypolysis
It can help increase aerobic capacity.
It can decrease the body’s production of ATP.
It can increase training workloads and muscular adaptations.
20 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.
Consume at least 0.8 g/kg of protein each day.
Consume pre-workout supplements with arginine.
Consume at least 10 grams of androstenedione each day.
Consume the recommended total daily protein based on individual goals and activity level and spread it evenly across at least 4 meals.
21 Proven side effects from creatine use in healthy individuals include which of the following?
Weight gain
Muscle cramping
Dehydration
Kidney damage
Weight gain
22 Examples of complete protein sources include soy, whey, and which of the following?
Corn
Rice
Casein
Beans
Casein
23 Higher protein intakes are associated with which of the following?
Improved resistance training outcomes
Improved resistance training outcomes in trained individuals only
Elevated blood pressure
Impaired kidney function
Improved resistance training outcomes
24 What is the potential value of consuming essential amino acids?
Maximizing muscle protein synthesis and reducing soreness
Reducing cortisol levels
Maximizing recovery through glycogen replenishment
No benefit
Maximizing muscle protein synthesis and reducing soreness
25 A client inquires about using fat burners to help her lose weight. Which of the following may be beneficial and safe?
Carbohydrate blockers
Ephedra
Caffeine
CLA (conjugated linoleic acid)
Caffeine
26 How might capsaicin aid in weight control?
It suppresses appetite, leading to reduced intake by 25%.
It is a banned substance.
It may increase daily energy expenditure by 30%.
It may have a slight positive impact on energy expenditure and appetite.
It may have a slight positive impact on energy expenditure and appetite.
27 How can protein-rich meal replacements help clients improve weight loss?
By limiting clients to consuming only protein shakes for a set time period
By significantly increasing daily energy expenditure
By reducing caloric intake and increasing total protein intake to aid in satiety
By reducing caloric intake and decreasing satiety
By reducing caloric intake and increasing total protein intake to aid in satiety
28 For what type of activities would creatine supplementation be beneficial?
Triathlons
Repeated bouts of high-intensity, short-duration activity
Long-distance cycling
Cross-country skiing
Repeated bouts of high-intensity, short-duration activity
29 For what type of activities would beta alanine be beneficial?
Low-intensity exercise lasting less than an hour
High-intensity exercise lasting 30 seconds to 10 minutes
Low-intensity exercise lasting longer than an hour
High-intensity exercise lasting less than 30 seconds
High-intensity exercise lasting 30 seconds to 10 minutes
30 Which supplement acts as an acid buffering agent during high-intensity exercise between 60 seconds an 10 minutes?
Caffeine
MCTs
Sodium bicarbonate
Creatine
Sodium bicarbonate
32 All independent testing agencies provide which services?
Annual audits of the supplement companies to ensure compliance to Good Manufacturing Practices
Identify ingredient forms and amounts
Determining legality of anabolic steroids
Effectiveness of the supplement
Identify ingredient forms and amounts
34 How much leucine is required to stimulate muscle protein synthesis?
At least 5 g
1.7 - 3.5 g
1.0 - 1.5 g
3.6 - 4.0 g
1.7 - 3.5 g
35 What is the maximum daily amount of caffeine that is considered safe in healthy individuals?
800 mg/day
1,000 mg/day
400-500 mg/day
100 to 200 mg/day
400-500 mg/day
