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CPT > dietary supplements and ergogenic aids > Flashcards

dietary supplements and ergogenic aids Flashcards

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1
Q

6 common ergogonic aids

A

creatine monohydrate, supplemental protein, branch chain amino acids, glutamine, nitric oxide, HMB

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2
Q

naturally occurring compound found in muscle that provides the high-energy phosphate group for energy production during intense, short-duration exercise

A

creatine

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3
Q

creatine is found in

A

dietary sources: fish, poultry, red meat

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4
Q

creatine monohydrate

A

most widely-used supplement form

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5
Q

creatine monohydrate recommended cycle

A

on and off for periods of several weeks to maximize effectiveness

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6
Q

creatine loading

A

20-30g/day over 3-5 days can increase muscle content by 10-30%
afterward 2-5g/day can maintain increased stores

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7
Q

those who cannot tolerate creatine loading can

A

take 3-5g/day for a longer period for similar results

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8
Q

proposed mechanisms of how creatine enhances performance

A
  • increased intramuscular creatine and phosphocreatine content
  • greater resynthesis of phosphocreatine
  • increased metabolic efficiency
  • enhanced adaptations with training
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9
Q

creatine has no clinically proven side effects, but anecdotal reports include

A

abdominal and/or muscle cramping
diarrhea
muscle stiffness
strains

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10
Q

potential performance benefits from creatine

A
  • anaerobic power sports such as football, sprinting, Olympic weightlifting
  • improved strength (up to 20-25%), lean mass gains, and work capacity
  • improved quality of training and recovery
  • endurance exercise does not seem to experience benefits from supplement
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11
Q

supplemental protein up to ____ of body weight can be beneficial to bodybuilders and those who regularly engage in high-volume, high-intensity weightlifting

A

2.0 g/kg

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12
Q

protein timing is key

A

intake post exercise (25-40g) or before bed reduces the propensity for catabolic activity by providing a supply of free amino acids

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13
Q

___ food sources are just as effective as most supplements, but supplements are

A

quality whole food, convenient/practical

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14
Q

whey

A

optimal post-exercise protein due to rapid digestion and bioavailability and also contains powerful antioxidants such as glutathione

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15
Q

casein

A

optimal before bed due to its slower digestion rate, and is rich in glutamine which aids in reducing catabolic activity

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16
Q

branched chain amino acids

A

valine, leucine, isoleucine

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17
Q

BCAA accounts for about ___% of protein in muscle

A

33

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18
Q

BCAAs have ____ and ____ effects and are easily digestible

A

anabolic, anti-catabolic

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19
Q

BCAA: ____ have the most profound effects

A

leucine

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20
Q

BCAAs serve as precursors to ____ and _____ including glutamine and alanine

A

muscle-building
immunity-boosting

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21
Q

BCAAs are found in large quantities of food such as

A

chicken, beef, fish

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22
Q

a ____ serving of chicken breast meets daily need of BCAA

A

6oz

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23
Q

BCAAs will not usually increase performance if

A

protein intake is adequate among bodybuilders and heavy weightlifters

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24
Q

BCAAs may be useful for

A

endurance runners to help minimize catabolism caused by high-volume training

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25
Q

glutamine may help limit

A

catabolism and drops in immune function among those who engage in high-volume endurance training

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26
Q

glutamine may aid in

A

glucose creation in the liver as glycogen stores and blood sugar levels are depleted

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27
Q

glutamine may increase

A

post-exercise glycogen stores and recovery

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28
Q

glutamine appears useful for excessive stress states such as ____ or ____, but may not provide much benefit among

A

burn victims, immunocompromised patients, healthy weightlifters who consume adequate protein

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29
Q

glutamine benefits may be increased among all groups when

A

combined with whey and/or creatine for synergistic effects

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30
Q

L-arginine is purported to provide many performance benefits including

A

improved blood, oxygen and nutrient delivery, increases in growth hormone activity

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31
Q

normal function of L-arginine

A
  • aiding protein synthesis and regulating growth hormone levels
  • increase oxygen delivery to the heart
    -serves as a precursor to nitric oxide (vasodilator)
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32
Q

research has not shown increased GH activity associated with

A

supplemental L-arginine

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33
Q

rich sources of L-arginine

A

walnuts, peanuts, watermelon, chocolate and meats

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34
Q

L-arginine is useful for those with

A

coronary artery disease as it improves blood flow to the heart

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35
Q

___g/day of L-arginine has been shown to improve exercise tolerance

A

6

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36
Q

many exercise enthusiasts still enjoy the acute pump caused by

A

increased blood flow to working muscles

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37
Q

beta-hydroxy beta-methylbutyrate (HMB)

A

metabolite of leucine which serves anti-catabolic functions

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38
Q

HMB recommended supplemental dosage

A

3g/day

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39
Q

research has failed to conclusively show HMB useful for healthy adults, but some data suggests it could be useful for

A

previously-sedentary older adults starting an exercise program

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40
Q

known adverse effects of HMB supplementation

A

none

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41
Q

androgenic-anabolic steroids

A

synthetically produced variants of male testosterone

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42
Q

androgenic-anabolic steroids increase

A

strength, lean mass, work capacity, and recovery from very strenuous work

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43
Q

androgenic-anabolic steroids may provide various

A

notable performance-enhancing benefits, but a number of risks exist with use and abuse

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44
Q

risks associated with AAS abuse:
mind

A

aggression, mood swings, anxiety, dizziness, drowsiness, psychotic depression, suicidal thoughts

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45
Q

risks associated with AAS abuse:
face and hair

A

swollen appearance, greasy skin, severe acne, mouth and tongue soreness, male-pattern hair loss, increased growth of face and body hair

46
Q

risks associated with AAS abuse:
voice

A

irreversible deepening of voice

47
Q

risks associated with AAS abuse:
chest

A

in males, breathing difficulty, breast development
in females. breast atrophy

48
Q

risks associated with AAS abuse:
heart

A

heart disease, heart attack, stroke, hypertension, increased LDL, drastic reduction in HDL

49
Q

risks associated with AAS abuse:
abdominal organs

A

nausea, vomiting, bloody stool, liver tumors, liver damage, kidney stones

50
Q

risks associated with AAS abuse:
blood

A

blood clots, high risk of blood poisoning, risk of contracting blood born pathogens

51
Q

risks associated with AAS abuse:
reproductive system

A

in males: shrinkage of testes, prostate enlargement with increased risk of cancer, sexy dysfunction, loss of fertility
in females: loss of menstruation and fertility, permanent enlargement of external genitalia

52
Q

risks associated with AAS abuse:
muscles, bones, connective tissue

A

increased susceptibility to injury, cramps, tremors

53
Q

those looking for legal steroid effects with potentially-minimized risks often turn to

A

pro hormone supplements such as dehydroepiandrosterone, produces by adrenal glands

54
Q

many pro hormones provide

A

negligible effects, increase estrogen in males

55
Q

weight loss supplements sales top

A

1 billion annually

56
Q

weight loss supplements appeal to consumers as

A

quick fix solution

57
Q

most weight loss supplements function in one of the following ways

A

increase energy expenditure
change carbohydrate metabolism
suppress appetite
increase fat metabolism or reduce storage
limit fat absorption

58
Q

caffeine found in

A

coffee, tea, chocolate, energy drinks

59
Q

caffeine produces

A

physical and psychological effects mediated through adenosine receptors

60
Q

caffeine stimulant effects are used for

A

weight loss and performance

61
Q

caffeine shown to provide the following ergogenic benefits (250-700mg)

A

improved concentration and alertness
reduced fatigue
improved performance during sub-maximal endurance activities

62
Q

overconsumption of caffeine can lead to

A
  • excessive sweating
  • nervousness
  • feelings of uneasiness and anxiety
  • an upset stomach and vomiting
  • tolerance and dependence on the compound
63
Q

caffeine intake among ___, ____,____ warrants caution

A

children, teens, pregnant females

64
Q

abrupt discontinuation of caffeine use with dependence can cause

A

irritability, mood shifts, headache, drowsiness, fatigue

65
Q

ephedra alkaloids

A

derived from plants containing compounds that mimic adrenal hormone activity and promote vasodilation

66
Q

ephedra alkaloids sold as ____ but commonly used as

A

bronchodilator, weight loss supplement

67
Q

ephedra alkaloids sometimes coupled with

A

caffeine or guayana and aspirin for enhanced synergistic effects and appetite suppression

68
Q

ephedra alkaloids shown to be effective for

A

acute weight loss

69
Q

ephedra alkaloids risks

A

heart attacks, hypertension, tachycardia, strokes, psychiatric symptoms, seizures, digestive distress

70
Q

synephrine (bitter orange)

A

created as a substitute for ephedra and presumed to provide the same energy enhancement, weight loss and appetite suppression effects

71
Q

conjugated linoleic acid (CLA)

A

fatty acid found in meat and dairy

72
Q

early studies suggested CLA benefits including

A

fat loss, weight maintenance, lean mass retention, improved control of type 2 diabetes

73
Q

research has not shown CLA to be particularity effective for ____ but it may be useful for fat loss among _____ and ____ individuals

A

healthy adults
obese, diseased

74
Q

tea (catechin polyphenols): green, black and oolong suggested to

A

reduce propensity for fat storage
suppress new fat cell creation
stimulate fat breakdown for fuel
reduce systemic inflammation

75
Q

research does not seem to confirm the usefulness for polyphenols for

A

improving overall health and reducing the negative impacts of inflammatory obesity

76
Q

tea: studies have shown increases in _____ but there are a number of inconsistencies that make it hard to provide a conclusive recommendation

A

fat loss, weight loss, fat use as fuel

77
Q

the high rates of obesity in the US has caused physicians to turn to

A

pharmacological therapies

78
Q

orlistat: how it works

A

blocks (30%) fat absorption

79
Q

orlistat: side effects

A

abdominal cramping, passing gas, leaking oily stool, having more bowel movements, not being able to control bowel movements

80
Q

orlistat: considerations

A

non prescription OTC is called ALLI (1/2 dose Xenical)
temporarily makes it harder for your body to absorb vitamins a, d, e, k

81
Q

belviq: how it works

A

appetite suppression

82
Q

belviq: side effects

A

headache, dizziness, nausea, fatigue, dry mouth, constipation
hypoglycemia in diabetics

83
Q

belviq: considerations

A

women who are pregnant or planning to get pregnant shouldn’t take

84
Q

contrave: how it works

A

combines, naltrexone and bupropion, used to suppress addictive cravings

85
Q

contrave: side effects

A

nausea, constipation, headache, vomiting, dizziness, insomnia, dry mouth, diarrhea

86
Q

contrave: considerations

A

may increase BP and HR
potential increase in suicidal risk

87
Q

saxenda: how it works

A

mimics and intestinal hormone that tells the brain that the stomach is full

88
Q

saxenda: side effects

A

nausea, vomiting, diarrhea, constipation, low BP, increased appetite

89
Q

saxenda: consideration

A

raised HR, pancreatitis, gallbladder disease, kidney problems, suicidal thoughts

90
Q

phentermine: how it works

A

appetite suppression

91
Q

phentermine: side effects

A

high BP or heart palpitations, restlessness, dizziness, tremor, insomnia, shortness of breath, chest pain

92
Q

phentermine: considerations

A

approved for short term use (few weeks)
dr must review current medical status

93
Q

Qsymia: how it works

A

increases satiation, making food taste less appealing and burns additional calories

94
Q

Qsymia: side effects

A

tingling of hands, feet, dizziness, altered sense of taste, insomnia, constipation, dry mouth

95
Q

Qsymia: considerations

A

combines low does phentermine with the seizure/migraine drug topiramate

96
Q

weight loss drugs are effective and usually promote ___% losses over time

A

5

97
Q

All of the following are purported as potential mass and strength gain supplements, except:
a. Creatine monohydrate
b. HMB
c. Polyphenols
d. BCAAs

A

c

98
Q

Creatine monohydrate supplementation would provide limited benefit to a/n ________________.
a. American football player
b. Marathon runner
c. Olympic weightlifter
d. Sprinter

A

b

99
Q

Which of the following may be beneficial for extreme stress states by reducing catabolism?
a. Synephrine
b. CLA
c. Glutamine
d. Nitric oxide

A

c

100
Q

Which of the following supplements may be useful for improving tolerance to exercise among those with coronary artery disease?
a. Leucine
b. Caffeine
c. L-arginine
d. None of the above

A

c

101
Q

Which of the following can occur with overconsumption of caffeine?
a. Anxiety and nervousness
b. Excessive sweating
c. Digestive issues
d. All of the above

A

d

102
Q

loading creatine at ___-___ g per day for about 5 days can increase muscle content stores by 10-30%

A

20, 30

103
Q

___ is an optimal protein source before overnight sleep due to its slow absorption time

A

casein

104
Q

___ has been shown to increase concentration and alertness, reduced fatigue, and improved sub-maximal endurance performance

A

caffeine

105
Q

most weight-loss drugs require a BMI of > ___ before they can be prescribed by a physician

A

30

106
Q

True or False? At least 50 g of protein is needed post-exercise to increase protein synthesis and lean mass growth.

A

false

107
Q

True or False? BCAAs have been shown to be potentially useful for endurance runners to help minimize catabolism caused by their high-volume training program

A

true

108
Q

True or False? Tea polyphenols have been shown to potentially increase fat loss, weight loss and fat use as a fuel, but more research is needed to make a conclusive recommendation for use.

A

true

109
Q

identify at least five potential risk factors associated with use of anabolic-androgenic steroids

A
  1. extreme aggression 2. mood swings 3. anxiety 4. dizziness 5. depression 6. suicidal thoughts 7. greasy skin, acne 8. mouth and tongue soreness 9. male-pattern hair loss 10. increased face/body hair 11. deepening of voice 12. male breast development 13. female breast atrophy 14. heart disease 15. stroke , 16. hypertension 17. increased LDL 18. reduced HDL 19. nausea/vomiting 20. bloody stool 21. liver tumors or damage 22. kidney stones 23. blood clots 24. risk of blood poisoning or pathogens 25. testicle shrinkage 26. prostate enlargement 27. increased risk of cancer 28. sexual dysfunction 29. fertility loss 30. female external genitalia enlargement 31. increased risk for injury 32. cramps and tremors
110
Q

identify at least three potential risk factors associated with use of ephedra

A

a. heart attack
b. hypertension
c. tachycardia
d. stroke
e. psychiatric symptoms
f. seizures and digestive distress

CPT (41 decks)

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