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KIN C1 > KIN C 23 > Flashcards

KIN C 23 Flashcards

1
Q

Ergogenic aids

A

supplements improve athletic performance

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2
Q

B alanine

A

-non essential aa
-chicken and turkey
-buffering effect of delaying muscular fatigue
-increases str, pwr, delays fatigue

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3
Q

arginine, ornithine, and lysine

A

-aa’s increases growth hormone levels; results in increase muscle mass development

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4
Q

aspartic aid

A

-nonessential aa
-slow muscle glycogen depeletion during endurance efforts
-running

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5
Q

boron

A

-essential mineral
-bone mineral metabolism
-increase testerone levels

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6
Q

BCAAs

A

-branched- chain aa’s
-leucine, isoleucine, valine
- doesn’t improve short-term excercise performance
-maintain muscle mass and avoid muscle breakdown

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7
Q

what ergogenic aid will you look for to get lean and build muscle at the same time, while being in a calorie deficit?

A

BCAAs

reduce your chances of losing muscle, even when eating a calorie deficit

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8
Q

Anti-catabolic products

A

slow down the breakdown of muscle

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9
Q

caffiene

A

-bitter white alkaloid
-lipolysis
-CNS
-performance stimulant

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10
Q

carnitine

A

-substance that helps the body turn fat into energy. Your body makes it in the liver and kidneys and stores it in the skeletal muscles, heart,
–ncrease fat utilization
-decreases glycogen loss bc uses fat instead
-extends performance in sports
-enhances muscular appearance

fbodyweight competitioin show off their body

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11
Q

chromium

A

-increase muscle mass and decrease body fat.
-metabolism of carbohydrates, lipids, and proteins mainly by increasing the efficiency of insulin
-insulin causes cells to reuptake glucose, more ATP available
-one dose immediately before workouts, can keep cortisol levels lower following workouts, which means testosterone can do a better job of encouraging muscle growth.

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12
Q

chromium

A

-mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism.
–increases metabolic waste
-weight loss
-enhances insulin effects on muscle tissue
-(insulin causes cells to reuptake glucose, more ATP avaliable, more energy to do workout)

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13
Q

Coenzyme Q10

A

-powerful antioxdiant
that neutralizes free radical stress
- helps convert food into energy
-increases aerobic energy metabolism
-normal heart function
-improve egg and embryo quality a

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14
Q

colostrum

A

-colostrum cold milk
-highest concentration 2-3 days after birth
-growth factors, antibodies,proteins
-better than whey proten

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15
Q

creatine

A

-natural ergogenic aid
-made by liver, pancreas, kidneys
- composed of aa’s from GLYCINE, ARGININE, METHONINE

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16
Q

aabout 60-90 mins creatine enters small int then reasorb into blood

4 funcs of creatine

A
  • atp charger PCr
  • faster transfer of ATP to muscle fibers
  • -bufferer to acidosis bc its a weak base
  • stimulates glycogenolysis during excercise
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17
Q

how beneficial is Creatine?

A

2/3 beneficial

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18
Q

Creatine is 2/3 beneficial to whats sports?

A

-short repeated bursts of high pwr
-dynamic str and pwr
-increase body weight and LBM
-increase sprint performance

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19
Q

Creatine is 2/3 beneficial to whats sports?

A

-short repeated bursts of high pwr
-dynamic str and pwr
-increase body weight and LBM
-increase sprint performance

20
Q

Creatine is 2/3 beneficial to what sports?

A
  • excercises with short repeated bursts of high pwr that allows for the athelte to workout for a longer period
    -dynamic str and pwr
    -increase body weight and LBM
    -increase sprint performance

weightlifters

21
Q

creatine besides str,pwr, and sprints, can also improve wt?

A

significant positive effect on both working memory and intelligence

22
Q

creatine besides str,pwr, and sprints, can also improve wt?

A

significant positive effect on both working memory and intelligence

23
Q

creatine side effect

A

weight gain

24
Q

does creatine have a negative effect on the kidneys?

A

no

25
Q

precautions: Creatine

A

-do not load (bloating effect)
-Cycle periods of use and nonuse
-certificate of analysis

26
Q

certificate of analysis of Creatine

A

-Appearance: white to pale cream color
-Assay: 95% creatine
-Moisture content: ≤12.5%
-no contaminants

27
Q

essential aa (EAAs)

A

8/20 increases skeletal muscle anabolism

28
Q

Glucosamine

A

-most plentiful nonessential aacombo: glutanine and glucose
-plasma and skeletal muscle
-alliveate osteoarthrtis
-replace damaged cartilage
-reduce knee pain
-immune function

29
Q

glycerol

A

-1 glycerol and 3 fatty acid chains
-vegtable fats and oils
-increase fluid absoprtion up to 4 hrs
-most common method “hyperhydration”
-treat cerberal edema and glucoma
-side effects; headache and blurred vision

30
Q

green tea extract

A

-thermogeneosis and fat oxidation
-high caffine
-reduces inflammation
by antioxidants catechin polyphenols and purified form EECG which can neutralize free radicals
-reduce risk diabetes, heart disease and cancer

31
Q

HMB

A

-fish and milk
-increase str and LBM by acting as an anticatabolic agent in muscle (reduces muscle breakdown)

32
Q

Ingestion of HMB seems to be safe and may even have beneficial effects on cardiovascular health when doses of – g/day are ingested for up to 8 weeks

A

3g/day are ingested for up to 8 weeks

33
Q

what are the 2 ways can become dehydrated?

A

-hypohydration: being dehydrated prior to exercise
-exercise-induced dehydration: occurs during exercise

34
Q

what are 2 substances that can matain fluid during endurance sports?

A

water and sport drinks

35
Q

what are 2 substances that can matain fluid during endurance sports?

A

water and sport drinks

36
Q

Without proper fluid replacement during prolonged exercise or exercise in a hot and humid environment can cause what kind of physiological event to occur?

A

heat-related illness and cardiovascular issues that could be life threatening

37
Q

why is it important to have a Pre- and Postworkout Nutrition plan?

A
  • so not to have a increase of muscle breakdown
  • -increase loss of fluid
  • decrease energy substrate, not have ATP
  • poorer immun func
38
Q

What is a successful pre-exercise strategy?

A

-preworkout beverage: carb and 6 g of EAAs approx. 15 min before resistance training can increase 160% muscle protein synthesis
-prevent loss of fuid, muscle breakdown, and prevent lowered energy substrates

39
Q

t/f: only carbs are needed to boost anabolic process in muscle?

A

F, only EEAs needed in preworkout to boost anaoblic process in muscle

40
Q

postexercise nturition intake period accomplishes what three goals?

A

-Puts the brakes on protein degradation
-Increases muscle protein synthesis
-boost muscle glycogen regeneration

41
Q

carb/protein ratio in nutrition beverages can do what?

A

-from 4:1 to approx. 1:1
-recovery, boost muscle synthesis and protein synthesis

42
Q

that adding 3–5 g of — and 5–10 g of —- to their pre- and post-workout beverages provides an enormous benefit

A

3–5 g of creatine and 5–10 g of BCAAs

43
Q

Myostatin blockers have been purported to enhance

A

muscle hypertrophy

44
Q

Nitric oxid stimulators are currently popular to

A

build muscle mass

45
Q

Illegal substances such as— are commonly used

A

anabolic-androgenic steroids

KIN C1 (10 decks)

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