Chapter 18 - Supplementation

Question 1

The average daily nutrient intake level that is estimated to eet the requirement of half the healthy individuals who are in a particular life stage and gender group.

Answer 1

Estimated Average Requirement (EAR)

Question 2

The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals who are in a particular life stage and gender group.

Answer 2

Recommended Dietary Allowance (RDA)

Question 3

A recommended average daily nutrient intake level,, based on observed (or experimentally determined) approximations or estimates of nutrient intake that are assumed to be adequate for a group of healthy people. This measure is used when RDA cannot be determined.

Answer 3

Adequate Intake (AI)

Question 4

The hihest average daily nutrient intake levle likely to pose no risk of adverse health affects to almost all individuals in a particular life stage and gender group. As intake increases above this, the potential risk of adverse health effects increases

Answer 4

Tolerable Upper Intake Level (UL)

Question 5

Were established specifically for food labeling and are intended to provide the consumer with a frame of reference that indicates how the amount of the nutrient present compares with approximate levels of recommended intake.

Answer 5

% daily value (DV)

Question 6

The amounts of vitamins A, D, and E are expressed on supplement labels as____

Answer 6

IU’s (International Units)

Question 7

protein, fat, and carb are generally expressed in ___________ on nutrition labels

Answer 7

grams

Question 8

vitamins, minerals, amino acids and fatty acids are grenerally expressed in _________ on nutrition labels

Answer 8

mg or mcg

Question 9

Liver damage, bone and joint pain, dry skin, loss of hair, headache, and vomiting are all side effects of excess ____________

Answer 9

Vitamin A

Question 10

Increased risk of lung cancer in smokers and those heavily exposed to asbestos

Answer 10

excess beta-carotene

Question 11

Calcification of brain and arteries, increased blood calcium, loss of appetite, nausea

Answer 11

excess Vit D

Question 12

Deficient blood clotting

Answer 12

excess Vit E

Question 13

Red blood cell damage or anemia, liver damage

Answer 13

excess Vit K

Question 14

Nausea, diarrhea, kidney stones

Answer 14

excess vit C

Question 15

nausea, constipation, kidney stones

Answer 15

excess calcium

Question 16

gastrointestinal distress, increased risk of heart disease, oxidative stress

Answer 16

excess Iron

Question 17

Gastrointestinal irritation; fatigue, impaired immune function, low HDL cholesorolt

Answer 17

excess zinc

Question 18

supplementation with this can increase levels in muscle and may enhance certain types of brief high-intensity muscular efforts. when combined with a strength training program it has been shown to increase muscle mass, strenth, and anaerobic performance.

Answer 18

creatine

Question 19

Creatine basic dosing scheme begins with ___ to ___ days of supplementation at ___ gram per day to rapidly increase muscle creatine. This is then followed by a maintenance phase of ____ to ___ g per day to sustain maximal muscle creatine levels.

Answer 19

20g; 2 to 5g

Question 20

studies have demonstrated this ergogenic aid is especially effective on well-trained athletes peroforming endurance exercise or high intensity short duration exercise lasting about 5 minutes. However does not appear effective on sprint type efforts lasting 90 seconds or less.

Answer 20

caffeine

Question 21

The most effective ergogenic response with caffeine has been observed when the dosage is about ___ to ____ mg per kg body weight and it is ingested about ____ before exercise.

Answer 21

3 to 6 mg; 1 hr.