ch 11: Supplements

Question 1

caffeine doses of ____ mg/Kg BW can increase endurance PERFORMANCE

Answer 1

1-3.2 mg/kg BW

Question 2

the supplement manufacturer is responsible for but not required to test ______ of their product

Answer 2

safety

Question 3

creatine supplementation

acute increase = ___ g/d for 6 days then maintain at 3 g

slow increase = ____ g/d over 1 month

Answer 3

20 g/day

3 g/day

Question 4

creatine is phosphorylated then turned to____ in creatine cycle providing high synthesis rate during short intense bursts

Answer 4

ATP

Question 5

there is more caffeine in filter ____ beans

Answer 5

robusta

Question 6

caffeine peaks at ___ min and has a half life of 2-10h

Answer 6

60 min

Question 7

caffeine doses of ____ mg/Kg BW can increase endurance CAPACITY

Answer 7

3-9 mg/kg BW

Question 8

athletes should critically examine nutritional supplement _____

Answer 8

studies

Question 9

4 mechanisms by which caffeine exerts ergogenic effects

Answer 9

1. stimulates lipolysis
2. effects skeletal muscle
3. incraeses excitability of muscle fiber
4. stimulates CNS

Question 10

creatine can endogenously be synthesized from ____ and _____

Answer 10

glycine

arginine

Question 11

during intense exci, intracellular buffers are insufficient to buffer all the h+ so ions are formed and sent in circulation. bicarbonate buffers these h+ in _____

Answer 11

blood

Question 12

scientific evidence for: HMB, a metabolite of leucine claimed to decrease protein breakdown, increase muscle mass and strength

Answer 12

possible small effects on lean body mass and strength

Question 13

excessive bicarbonate doses can GI distress bc rx of bicarb and stomach HCL increases ____

Answer 13

CO2

Question 14

In US, the dietary supplement health and education act passed a law making ____ safety evaluations no longer required

Answer 14

premarket

Question 15

caffeine is degraded in ___ and excreted in urine and sweat

Answer 15

liver

Question 16

alkalinizers like sodium bicarbonate and sodium citrate work by _____ H+ ions

Answer 16

buffering

Question 17

beetroot juice increases performance in ____ intensity exercise but not in ____ exercise

Answer 17

high

endurance

Question 18

beetroot juice is a source of _____ which mouth bacteria transforms to nitrite which increases NO in blood = vasodilation

Answer 18

nitrate

Question 19

supplement manufacturers cannot claim cure or releif from specific health conditions or contains phamacological uses but can claim (3)

Answer 19

1. health claim
2. structure/function
3. nutrient content

Question 20

oral and diet ingestion is approx___ g/day and the same amount is extreted in urine daily

Answer 20

2 g/day

Question 21

creatine may have better effects in people with low ____ creatine concentrations and if ingested with ____

Answer 21

initial

carbs

Question 22

the ____ is a non-profit organization that estabishes and verifies standards for quality, purity, manufacturing practices and ingredients

Answer 22

USP

united states pharmacopeia

Question 23

______ mmol of beetroot juice is effective at improving exercise tolerance (chronic ingestion even more effective)

Answer 23

6-8 mmol

Question 24

A general dose of ___ mg/kg BW of caffeine will have an effect but bigger doses may produce increased benefits

Answer 24

3 mg/kg BW

Question 25

the _____ has jurisdiction over advertising and requires it to be truthful and have adequate substantiation for all objective product claims

Answer 25

FTC federal trade commision

Question 26

caffeines stimulant properties have been shown to increase exercise duration and decrease perceived \_\_\_\_

Answer 26

exertion

Question 27

scientific evidence for: caffeine, a substance in chocolate and coffee claimed to increase alertness

Answer 27

improves performance in most events except short high intensity exercise increases cognitive function during exercise

Question 28

creatine mechanisms of action (4)

Answer 28

1. increase PCr in type 2 fibers 2. increase Pcr resynthesis 3. decrease lactic acid formation 4. buffer H+ to delay fatigue

Question 29

\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_regulates vitamins/minerals, herbal remidies, homeopathic and traditional medecines, probiotics and other by providing a natural product number to liscenced products

Answer 29

National health products directorate

Question 30

side effects of craetine is an average of \_\_\_kg gained from water retention

Answer 30

1 kg

Question 31

anthything that enhances a person's ability to perform work or improves athletic performance is considered an \_\_\_\_\_\_\_\_

Answer 31

ergogenic aid

Question 32

The ____ does not control supplements, but has jurisdiction over labels w/ infrequent monitoring

Answer 32

FDA

Question 33

creatine is found in fish and meat, so \_\_\_\_\_\_\_\_\_\_\_rely on endogenous production

Answer 33

vegetarians

Question 34

scientific evidence for: alkalinizers like bicarbonate which are buffers claimed to buffer lactic acid and improve high intensity exercise performance

Answer 34

improve high intenisty exercise performance

Question 35

prohormones claimed to increase testosterone (5)

Answer 35

1. androstenodione 2. androstenodiol 3. 19-nor-4-androstenodione 4. 19-nor-4- androstenodiol 5. DHEA

Question 36

optimal bicarbonate dose is ____ mg/kg BW

Answer 36

300 mg/kg BW

Question 37

WADA prohibits at all times (4)

Answer 37

1. B2 Agonists (except certain asthma meds) 2. Anti-estrogen agents 3. Diuretics and other masking agents 4. glucosteroids (except dermatological preparations and only DURING comp)

Question 38

scientific evidence does ____ support claim that prohormones can increase tenstosterone and strength (precursors for tetsosterone are also precursors for estrogen)

Answer 38

not

Question 39

scientific evidence for: beetroot juice, a good source of dietary nitraite claimed to decrease oxygen cost of exercise and improve endurance

Answer 39

dereases the oxygen cost of exercise and improves endurance

Question 40

scientific evidence for: creatine, a high energy phosphate carrier claimed to improve strength, reduce fatigue and increase protein synthesis

Answer 40

improves performane in single and repeated sprint bouts improves recovery between bouts