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CPT > Supplements & Aids > Flashcards

Supplements & Aids Flashcards

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NASM ® CPT flashcards
1
Q

Supplements for mass & strength gains

A

Creatine
Protein
BCAA
Glutamine
Nitric oxide
HMB

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2
Q

Creatine is found in

A

Fish
Poultry
Red meat

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3
Q

Creatine monohydrate

A

Most widely used form of creatine; recommended to cycle on/off over several weeks to maximize effectiveness

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4
Q

Creatine

A

Naturally occurring compound found in muscle that provides high energy phosphate group during intense, short-duration exercise

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5
Q

Proposed Mechanism of Action: Creatine

A

Increased intramuscular creatine & CP content
Greater CP resynthesis
Increased metabolic efficiency
Enhanced training adaptation

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6
Q

Creatine performance benefits

A

Improved strength (20-25%), mass gains & work capacity
Improved quality of training & recovery
No benefit to endurance

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7
Q

Supplemental protein can be useful for bodybuilders and high intensity/volume weightlifting up to

A

2g /kg of bodyweight

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8
Q

Protein intake post exercise or before bed reduces likelihood of

A

Catabolic activity

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9
Q

Whey protein

A

Optimal post exercise protein due to rapid digestion and bioavailability; powerful antioxidants such as glutathione

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10
Q

Casein

A

Optimal before bed due to slower digestion rate; rich in glutamine, reducing catabolism

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11
Q

BCAAs include

A

Valine, leucine & isoleucine; accounts for 33% of protein in muscle

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12
Q

If daily protein requirements are met

A

BCAAs are only useful for long endurance bouts

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13
Q

BCAAs serve as

A

Precursors to muscle building/immunity boosting amino acids glutamine & alanine

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14
Q

Appears useful for stress states or immunosuppressed persons

A

Glutamine

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15
Q

Glutamine functions

A

Limits catabolism/drops in immune function in high volume endurance training
Aids gluconeogenesis when stores are depleted
Increases post exercise stores/recovery

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16
Q

For those with coronary heart disease, 6g /day will increase blood flow to heart and improve exercise tolerance

A

L Arginine

17
Q

L-arginine functions

A

Aids protein synthesis
Regulates growth hormone levels
Increases O2 delivery to heart
Precursor to NO - vasodilation

18
Q

L-arginine sources

A

Walnuts
Watermelon
Peanuts
Chocolate
Meat

19
Q

Beta-Hydroxy Beta-methylbutyrate

A

Metabolite of leucine serving anti-catabolic function
3g /day
Can be useful for previously sedentary adults starting exercise

20
Q

Synthetically produced variants of male sex hormones such as testosterone

A

Androgenic-anabolic steroids

21
Q

AAS Abuse risks

A

Aggression, mood swings, anxiety
Severe acne, hair loss
Deepening of voice
Breast development
Heart disease
Shrinkage of testes

22
Q

Weight loss supplement functions

A

Increase energy expenditure
Change carb metabolism
Suppress appetite
Increase fat metabolism/reduce storage
Limit fat absorption

23
Q

Caffeine

A

Acts on adenosine receptors; used for weight loss/performance

24
Q

Caffeine (250-700mg) provides

A

Improved focus/alertness
Reduced fatigue
Improved submaximal endurance effort

25
Q

Ephedra Alkalines

A

Derived from plant compounds that mimic adrenal hormone activity; promote vasodilation

26
Q

Ephedra is effective for acute weight loss but comes with serious risks

A

Heart attacks
Hypertension
Tachycardia
Strokes
Psychiatric symptoms
Seizures
GI distress

27
Q

Synephrine (Bitter orange)

A

Ephedra substitue; little evidence shows effectiveness

28
Q

Conjugated Linoleic Acid (CLA)

A

Fatty acid found in meat & dairy; may be useful for obese/diseased individuals for weight loss, lean mass retention & diabetes control

29
Q

Green, black & oolong tea contain polyphenols that may:

A

Reduce fat storage
Suppress fat cell creation
Stimulate lipid oxidation
Reduce inflammation

30
Q

Research does not confirm usefulness of

A

Polyphenols

31
Q

Prescribed weight loss drugs require

A

BMI over 30

32
Q

Caffeine overconsumption can lead to

A

Excessive sweating
Nervousness
Unease/anxiety
Upset stomach/vomiting
Tolerance/dependence on compound

33
Q

Orlistat blocks

A

Fat absorption by 30%

34
Q

Belviq

A

Suppresses appetite

35
Q

Contrave

A

Suppresses addictive cravings

36
Q

Saxenda

A

Mimics satiety hormones

37
Q

Phentermine

A

Appetite suppression

CPT (31 decks)

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