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NASM CPT > NASM CPT Chapter 10 > Flashcards

NASM CPT Chapter 10 Flashcards

1
Q

a product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following dietary ingredients: vitamin, mineral, herb or other botanical, amino acid; a substance used by man to supplement the diet by increasing total dietary intake; or a concentrate, metabolite, constituent, extract, or combination of any previously described ingredient

A

dietary supplement

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2
Q

First multivitamin product was developed in _____

A

China

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3
Q

Dietary supplements need to receive prior approval from the Food and Drug Administration (FDA) to be sold or marketed in most countries, including the United States

A

FALSE

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4
Q

__% of adults in the United States and __% of Australians use at least one dietary supplement

A

75

40

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5
Q

The most common reason cited to take supps is ____ ____ with most common being the _____

A

overall wellness

multivitamin

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6
Q

primary legislation regarding dietary supps

A

Dietary Supplement Health and Education Act of 1994

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7
Q

describes the laws and regulations for dietary supplements, including how supplements are labeled, manufactured, and brought to or removed from market

A

Code of Federal Regulations

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8
Q

Who establishes quality control on supplement products?

A

Food and Drug Administration

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9
Q

the greatest quantity of a vitamin or mineral that may be consumed in a day without risk of an adverse health effect

Ex. Toxicity: hypervitaminosis A produces symptoms, such as altered vision, bone pain, and/or dry, cracked skin

A

tolerable upper limit

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10
Q

agent that increases physiologic or metabolic activity

ex. caffeine and nicotine

A

stimulants

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11
Q

molecule made from amino acids and used as a dietary supplement to facilitate adenosine triphosphate regeneration for improved training capacity, strength, power, and muscle mass

A

creatine

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12
Q

compound made from testosterone or another hormone that acts on hormone receptors to produce increases in muscle size or strength

A

anabolic steroids

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13
Q

4 dietary supplement label minimum requirements:

A
  1. displaying the name of the supplement
  2. the net quantity of contents
  3. all ingredients and nutrition
  4. the name and place of the business
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14
Q

Supplement facts are required to list all of the following only if they are present in the product in quantities that cannot be listed as zero

A

total calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, total sugars, added sugars, protein, vitamin D, calcium, iron, and potassium

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15
Q

any component of a dietary supplement included for the purpose of causing a physiologic effect; displayed on the main body of the supplement facts panel

A

active ingredient

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16
Q

As consumer education grows, more companies are choosing to avoid ____ ______ in favor of fully disclosed active ingredients

A

proprietary blends

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17
Q

Eight common allergens:

A

peanuts, tree nuts, soy, egg, dairy, wheat (gluten), fish, and shellfish

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18
Q

The 2 most common third-party entities are:

A
  1. Informed Choice (tests for banned substances according to the World Anti-Doping Association (WADA))
  2. National Sanitation Foundation (now known as NSF International) (verifies it contains exactly what is listed on the label, does not pose a health or environmental risk, and does not contain common contaminants)
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19
Q

Dietary supps are classified in two categories:

A

health supplements: improve wellbeing
ex. vitamins/ minerals/ omega-3’s

performance supplements: enhances performance or body comp.
Also referred to as an ergogenic aid

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20
Q

vitamins (organic compounds) can be considered biologically ____ and _____

A

Biologically Active: The form in which a vitamin must be to exert an effect within the body
Most efficient for augmenting body levels

Biologically Inactive: Any form of vitamin that cannot exert its effect within the body

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21
Q

3 types of Omega-3’s (antiinflammatory)

A

eicosapentaenoic acid (EPA): found in the flesh of cold-water fish, such as tuna, mackerel, salmon, and herring

docosahexaenoic acid (DHA): found in seafood, such as fish and fish oils

alpha-linolenic acid (ALA): found in seeds and oils, such as walnuts and flaxseed, and many common vegetable oils

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22
Q

Ingesting at least ___ mg of fish oil is required to begin having positive health outcomes, such as the reduction of coronary heart disease, but fish oil may be more optimally dosed between 1 and 4 g per day

A

250

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23
Q

What is one of the more thoroughly researched dietary supplements available

A

Omega-3’s and their affect on heart health

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24
Q

chemical or substrate form in which most fat exists in food as well as in the body

A

triglycerides

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25
Q

Omega-3’s may improve these 3:

A

Cardiovascular disease (raising HDL levels)
reduce depression
lupus symptoms

26
Q

dietary supplement that may enhance performance or body composition; it may also be referred to as a performance supplement

A

ergogenic aid

27
Q

The 3 most widely supported ergogenic aids are:

A

protein and amino acids: principally used to augment muscle size and recovery by increasing rates of muscle protein synthesis (MPS)

creatine supps: substantial evidence for adding mass, strength, and fatigue resistance

caffeine: World’s most popular supplement: a single person consumes 236 cups of tea and 132 cups of coffee per year

28
Q

Of the 9 Essential Amino Acids, 3 are ____ ___ ____ ____

A

Branched Chain Amino Acids (BCAA’s):

leucine (Capable of significantly increasing MPS (0.05 g/kg body weight with a signal lasting about 3 hrs)

isoleucine

valine

29
Q

As animal proteins have more ____, they are considered better than plant proteins for muscle growth

A

leucine

30
Q

T/F: For clients, first focusing on the total protein amount is appropriate, followed by protein quality, then protein timing (when to consume)

A

TRUE

31
Q

Protein powders are available a these 2 concentrations:

A

concentrates (80% protein): most cost effective

isolates (90% protein)

32
Q

T/F: There is no statistically significant effect of postworkout protein consumption when total daily protein intake is equal

A

TRUE

33
Q

T/F: While protein is often thought of as a muscle-building supplement, it is more of a recovery supplement that builds muscle when the client is consuming adequate calories and performing resistance training

A

TRUE

34
Q

A naturally produced (approximately 1 g/day) compound made from three amino acids: methionine, arginine, and glycine

Produced by the liver/kidneys but primarily stored in skeletal muscle

A

creatine

35
Q

High-energy molecule that releases energy when its bonds are broken

A

phosphagen

36
Q

Most substantiated form of creatine:

A

Creatine Monohydrate: The most common, and likely most effective, form of creatine available as a dietary supplement

37
Q

Creatine recommended: __g/day (2-3g w/out fear of weight gain) with greater mass individuals needing up to 10g/day

A

5

38
Q

Creatine works sooner if _____ (using large doses of a supplement to saturate muscle tissues or other body stores prior to resorting to a lesser, maintenance dose)

A

loaded

39
Q

T/F: Caffeine increases wakefulness, attention, and focus by chemically blocking receptors that create the sense of feeling tired

A

TRUE

40
Q

hormone, also known as epinephrine, that excites bodily processes, increasing alertness and cell metabolism

A

adrenaline

41
Q

In dietary supps, caffeine is found as: caffeine _____ (a highly concentrated caffeine powder made from the seeds and leaves of coffee plants) which is nearly 100% caffeine

A

anhydrous

42
Q

optimal caffeine dosing prior to exercise

A

3-6 mg/kg (1.4-2.7 mg/lb) an hour before exercise

43
Q

Common caffeine side effects include

A

restlessness, insomnia, increased heart rate (at rest), nervousness, anxiety, and gastrointestinal distress

44
Q

2 well known banned stimulants:

A

DMAA: stimulant and amphetamine once legal for use as a dietary supplement

Ephedra: herb containing ephedrine and other stimulants

45
Q

In supplements, _____ _____ should be avoided due to the non disclosure of specific amounts

A

Proprietary blends

46
Q

______ _____ ______are credentialed by the Commission on Dietetic Registration to provide clinical, community, and food service nutrition education on a national level

A

Registered dietitian nutritionists (RDNs)

47
Q

Age where peak bone mass is reached:

A

30

48
Q

____ ____ ____ serves as an added layer of safety that a supplement does not contain harmful ingredients

A

Third-party verification

49
Q

The upper trapezius works with what muscle as a force couple to create upward rotation of the scapula?

A

Serratus Anterior

50
Q

When did modern-day nutritional supplements originate?

A

1940’s

51
Q

Where was the first multivitamin product developed?

A

China

52
Q

What term is used to describe any unfavorable medical occurrence associated with the use of a medication, medical intervention, or dietary supplement?

A

adverse affect

53
Q

A term often used to refer to the condition of insufficient iron in the body that can result in fatigue and shortness of breath

A

anemia

54
Q

A disease caused by niacin or tryptophan deficiency that can lead to a rash, digestive disorders, and mood or cognitive decline

A

pellagra

55
Q

A disease caused by thiamine deficiency that can result in heart and nerve inflammation or degeneration, peripheral neuropathy, and impaired motor function

A

beriberi

56
Q

A disease caused by vitamin C deficiency that can lead to anemia, joint weakness, swelling, and tooth loss

A

scurvy

57
Q

What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?

A

about 5-15% VERY LITTLE

58
Q

T/F Heme iron absorbs more efficiently compared to nonheme iron

A

TRUE

59
Q

Why is third-party verification important?

A

It provides unbiased testing for a product

60
Q

Vitamin K supplements should be avoided by those taking which type of medication?

A

Anticoagulants (eg. warfarin)

61
Q

Which two electrolytes are most commonly supplemented by athletes to replace those lost in sweat?

A

sodium

potassium

NASM CPT (24 decks)

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