Supplements

Question 1

What is an ergogenic aid?

Answer 1

Something that improves either physical or mental performance.

Question 2

Where does this fall on Maslow’s hierarchy of needs: tailor energy intake for specific training goal

Answer 2

Third

Question 3

Where does this fall on Maslow’s hierarchy of needs: implement ergogenic strategies for specific goals

Answer 3

Fifth

Question 4

Where does this fall on Maslow’s hierarchy of needs: meet daily protein needs for desired outcomes

Answer 4

Second

Question 5

Where does this fall on Maslow’s hierarchy of needs: meet daily energy needs for healthy living

Answer 5

First

Question 6

Where does this fall on Maslow’s hierarchy of needs: identify gaps in diet and meet micronutrient needs

Answer 6

Fourth

Question 7

True or false?

Dietary supplement label claims in the United States have to be approved by the Federal Trade Commission and the Food and Drug Administration.

Answer 7

False

Question 8

Supplements that have undergone which of the following types of research have the strongest level of scientific evidence and credibility?

A. Case control and cross-sectional studies

B. Meta-analyses and systematic reviews

C. Expert opinions and ideas

D. Editorials and anecdotal stories

Answer 8

B. Meta-analyses and systematic reviews

Question 9

True or false?

Even when not at low levels of overt deficiency, emerging data suggests that inadequate intake of micronutrients below daily recommended levels may elevate risk for chronic diseases.

Answer 9

True

Question 10

Which muscle-gain supplements show the strongest evidence in the literature?

Answer 10

Protein, creatine monohydrate, essential amino acids

Question 11

True or false?

Daily protein intake greater than the recommended 0.8g/kgBW has been shown to help build muscle mass and improve body composition.

Answer 11

True

Question 12

Which type of protein supplement contains the highest concentration of the essential amino acid leucine?

A
Whey

B
Egg

C
Pea

D
Soy

Answer 12

A. Whey

Question 13

When following a proper creatine monohydrate supplementation strategy, what percentage increase of muscular creatine stores has been demonstrated through research?

A
0-20%

B
20-40%

C
40-60%

D
>60%

Answer 13

B. 20-40%

Question 14

Which is the only “fat burning” supplement that, when used safely and moderately, has strong evidence showing it to be effective at helping to improve body composition?

Answer 14

Caffeine

Question 15

What is considered to be the highest safe moderate dose of caffeine for healthy adults?

Answer 15

400-500mg per day

Question 16

Capsaicin has been shown to have a modest, but positive, impact on energy balance in which of the following ways?

Select all that apply.

A
Increased calorie expenditure

B
More reliance on ketone bodies

C
Appetite reduction

D
Enhanced anaerobic power

Answer 16

A and C

Question 17

Which performance enhancing supplements are the only ones with a strong body of scientific evidence showing them to be safe and effective when used correctly?

Select all that apply.

A
MCTs

B
Creatine monohydrate

C
Caffeine

D
HMB

E
Androstenedione

F
Beta alanine

G
Sodium bicarbonate

Answer 17

B, C, F, G

Question 18

_____ is a nonessential amino acid naturally present in animal meats and produced in the liver. It combines with the amino acid histidine to form carnosine. It is a compound in skeletal muscle that reduces fatigue during high-intensity exercise by buffering the drop in pH due to hydrogen ions that are produced when glycogen is broken down to lactic acid

Answer 18

Beta alanine

Question 19

____ aids in buffering the acidity in the blood due to the production of hydrogen ions during sustained strenuous exercise, thereby, potentially reducing fatigue and enhancing performance during short-term and intermittent strenuous exercise such as sprinting, tennis, and boxing.

Answer 19

sodium bicarbonate

Question 20

What is the key benefit of supplementing with creatine monohydrate for performance enhancement?

A
More efficient anaerobic glycolysis

B
A decrease in gluconeogenesis

C
Increased short-burst intensity

D
Enhanced aerobic metabolism

Answer 20

C

Increased short-burst intensity

Question 21

What physiological effect is seen in the body after supplementing with beta alanine?

A
Increased leucine production

B
Increased carnosine in skeletal muscle

C
A reduction in amino acids used for energy

D
A reduction in reliance on aerobic metabolism

Answer 21

B

Increased carnosine in skeletal muscle

Question 22

How does sodium bicarbonate supplementation enhance athletic performance?

A
Lowers blood acidity during intense activity lasting 1 to 10 minutes

B
Lowers blood alkalinity during intense activity lasting 5 to 20 minutes

C
Enhances fat oxidation during moderate activity lasting 10 to 60 minutes

D
Reduces gluconeogenesis during moderate activity lasting 1 to 3 hours

Answer 22

A

Lowers blood acidity during intense activity lasting 1 to 10 minutes

Question 23

Which of the following has a strong body of research on its effectiveness to improve performance?

a. Arginine
b. ATP
c. Caffeine
d. MCTs

Answer 23

c. Caffeine

Question 24

Which supplement acts as an acid buffering agent during high-intensity exercise between 60 seconds an 10 minutes?

a. Caffeine
b. Sodium bicarbonate
c. Creatine
d. MCTs

Answer 24

b. Sodium bicarbonate

Question 25

A client wants to add 10 pounds of muscle. Which dietary supplement has been shown to enhance MPS with resistance training? a. MCT oil b. Glutamine c. Caffeine d. Whey protein

Answer 25

d. Whey protein

Question 26

Which term refers to skin tingling, a reported side effect from beta alanine use? a. Anesthesia b. Glycogenolysis c. Thermogenesis d. Paresthesia

Answer 26

d. Paresthesia

Question 27

Higher protein intakes are associated with which of the following? a. Improved resistance training outcomes in trained individuals only b. Improved resistance training outcomes c. Impaired kidney function d. Elevated blood pressure

Answer 27

b. Improved resistance training outcomes

Question 28

For what type of activities would beta alanine be beneficial? a. Low-intensity exercise lasting longer than an hour b. High-intensity exercise lasting 30 seconds to 10 minutes c. Low-intensity exercise lasting less than an hour d. High-intensity exercise lasting less than 30 seconds

Answer 28

b. High-intensity exercise lasting 30 seconds to 10 minutes

Question 29

All independent testing agencies provide which services? a. Identify ingredient forms and amounts b. Effectiveness of the supplement c. Annual audits of the supplement companies to ensure compliance to Good Manufacturing Practices d. Determining legality of anabolic steroids

Answer 29

a. Identify ingredient forms and amounts

Question 30

What is the potential value of consuming essential amino acids? a. Maximizing recovery through glycogen replenishment b. Maximizing muscle protein synthesis and reducing soreness c. Reducing cortisol levels d. No benefit

Answer 30

b. Maximizing muscle protein synthesis and reducing soreness

Question 31

Which term refers to the synthesizing of amino acids into skeletal muscle tissue? a. Muscle protein synthesis b. Muscle hypertrophy c. Protein balance d. Essential amino acids

Answer 31

a. Muscle protein synthesis

Question 32

The Food & Drug Administration's role in the manufacturing of supplements includes which of the following? a. Maintaining a database of supplements found to be contaminated with illegal drugs and prescription medication b. Screening of all dietary supplements for banned substances, illegal drugs, and prescription drugs c. Review of label claims by supplement manufacturers for accuracy and truthfulness d. Mandatory annual audits of supplement manufacturers

Answer 32

a. Maintaining a database of supplements found to be contaminated with illegal drugs and prescription medication

Question 33

What is the usefulness of a multivitamin and mineral formula? a. They can help meet recommended intakes and avoiding common insufficiencies. b. They fill the needs of special populations only. c. They are not particularly useful for anyone. d. They make up for poor food choices.

Answer 33

a. They can help meet recommended intakes and avoiding common insufficiencies.

Question 34

Which factor indicates a supplement is likely ineffective? a. The dosage on the label matches what was used in well-designed research studies. b. A systematic review and meta-analysis of the supplement ingredient(s) is available. c. The dosage on the label does not match what was used in well-designed research studies. d. The seal of a third party testing agency is present to verify the supplement contents match the label.

Answer 34

c. The dosage on the label does not match what was used in well-designed research studies.

Question 35

What does a complete protein refer to?

Answer 35

Protein with all essential amino acids

Question 36

What is the recommended daily protein amount to help most exercisers build and maintain muscle tissue?

Answer 36

1.2-2.2g/kg of body weight per day

Question 37

What are essential amino acids?

Answer 37

Amino acids that must be obtained from the diet