nasm chapter 10
An effective dose of creatine is at least ____ g per kg body weight, but a typical dose at ___ g per day ensures complete muscle saturation.
0.03 5
When did modern-day nutritional supplements originate?
1940s
An effective dose of caffeine is _____ to _____ mg/kg per day.
3 to 6 mg/kg
The primary legislation of the U.S. government regulating dietary supplements.
Dietary Supplement Health and Education Act of 1994
Pronation of the foot describes what multiplanar movements?
Eversion, dorsiflexion, and ankle abduction
Why is third-party verification important?
It provides unbiased testing for a product.
Which of the following amino acids are referred to as branched-chain amino acids (BCAAs)?
Leucine, isoleucine, and valine
Where in the heart is the sinoatrial node located?
Right atrium
Which organization must approve a supplement prior to it being sold?
Supplements do not require approval prior to sale.
Which of the following examples describes a muscle that is functioning as an antagonist?
The biceps brachii being active during elbow extension
What is the purpose of the Current Good Manufacturing Practices?
To provide guidelines to help ensure quality and purity of products
What are the three branched chain amino acids (BCAAs)?
Valine, leucine, and isoleucine
what is Dimethylamylamine (DMAA)?
a banned substance in the United States
What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?
about 5-15%
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.
active ingredient
Hormone, also known as epinephrine, that excites bodily processes, increasing alertness and cell metabolism.
adrenaline
What term is used to describe any unfavorable medical occurrence associated with the use of a medication, medical intervention, or dietary supplement?
adverse effect
Compound made from testosterone or another hormone that acts on hormone receptors to produce increases in muscle size or strength.
anabolic steroid
A term often used to refer to the condition of insufficient iron in the body that can result in fatigue and shortness of breath
anemia
Which of the following is a potential benefit of omega-3 fatty acids?
anti-inflammatory properties
________ ______ may not always be illegal substances, and athletes must check with their governing body (such as the NCAA or WADA) prior to consuming a dietary supplement. It is also wise for athletes to choose a supplement with third-party verification from Informed Choice or NSF.
banned substances
A disease caused by thiamine deficiency that can result in heart and nerve inflammation or degeneration, peripheral neuropathy, and impaired motor function
beriberi
What is the process called that prepares fatty acid substrates to enter the citric acid cycle?
beta-oxidation
The form in which a vitamin must be to exert an effect within the body.
biologically active
Any form of vitamin that cannot exert its effect within the body.
biologically inactive
For what is vitamin D most important?
bone health
Where was the first multivitamin product developed?
china
Describes the laws and regulations for dietary supplements, including how supplements are labeled, manufactured, and brought to or removed from market.
code of federal regulations
Vitamin C has a role in which of these functions?
collagen synthesis and immunity
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.
creatine
The most common, and likely most effective, form of creatine available as a dietary supplement.
creatine monohydrate
A dietary supplement that may enhance performance or body composition; it may also be referred to as a performance supplement.
ergogenic aid
Dietary supplements used specifically for performance are classified as _________
ergogenic aids
Which governmental agency regulates dietary supplements in the United Kingdom?
euopean food safety authority
what are the the eight common allergens?
peanuts, tree nuts, soy, egg, dairy, wheat (gluten), fish, and shellfish.
A disease caused by niacin or tryptophan deficiency that can lead to a rash, digestive disorders, and mood or cognitive decline
pellagra
One of the two interdependent divisions of the nervous system is the central nervous system. What is the second division?
peripheral nervous system
ingredients hidden within a ______ may be purposefully underdosed or dosed too high
proprietary blend
A disease caused by vitamin C deficiency that can lead to anemia, joint weakness, swelling, and tooth loss
scurvy
The upper trapezius works with what muscle as a force couple to create upward rotation of the scapula?
serratus anterior
An agent that increases physiologic or metabolic activity
stimulant
Iodine has a major role in which bodily process?
thyroid function
What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?
torque
Vitamin and mineral intake should not exceed the ____ unless by the direction of a dietitian or physician.
upper value
Which vitamin is the most transient? (lasting only a short time)
vitamin C (water soluble is more transient than fat soluble)
The water-soluble vitamins include which vitamins?
vitamin C and B complex vitamins
Organic compounds required in small quantities to support growth and metabolic processes
vitamins
Ergogenic aids are typically consumed for what purpose?
To improve athletic performance and/or body composition
Vitamin K supplements should be avoided by those taking which type of medication?
Anticoagulants (e.g., warfarin), anticoagulants can affect the medication's efficacy with dangerous repercussions
Which system supplies neural input to organs that run the involuntary processes of the body?
Autonomic nervous system
The three essential amino acids (leucine, isoleucine, and valine) that are abundant in skeletal muscle tissue and named for their branchlike structures
BCAAs branched chain amino acids
Who enforces guidelines for dietary supplements in the United States?
Food and Drug Administration (FDA)
The pathway for hormones secreted by the endocrine system may be described by which of the following?
The gland secretes the hormone, which travels through the bloodstream to reach a target cell, where it binds to a receptor and influences a particular action
What is explained by the sliding filament theory?
The shortening of a sarcomere to produce a muscle contraction
What is the function of the neuromuscular junction?
The site where the nervous system and muscle fibers communicate
Which of the following is true regarding steroids and other banned substances?
They should never be recommended to clients, as they pose undue risk and are often illegal.
Which is very important as a prenatal vitamin?
folate
Into what two categories are dietary supplements typically classified?
health and performance
The most well-known and well-researched effect of omega-3 fats relates to which of the following?
heart health
Which endocrine gland serves as a communication channel between the brain and pituitary gland?
hypothalmus
What structure in the heart transfers the electrical signal from the sinoatrial (SA) node to the atrioventricular (AV) node?
internodal pathway
_____ is a trace mineral
iron
Calcium is often associated with bone health, but why is it also important for muscular function?
it stimulates actin and myosin activity
Practice of using large doses of a supplement to saturate muscle tissues or other body stores prior to resorting to a lesser, maintenance dose.
loading
Which of the following is magnesium classified as?
macromineral
Inorganic, natural substances, some of which are essential in human nutrition
minerals
Compared to nonheme iron, heme iron is absorbed how?
more efficiently (heme iron is found principally in animal food sources)
do supplements require review or approval prior to being marketed and sold. in the US?
no, but they are regulated by the FDA according to the Dietary Supplement Health and Education Act.
Which type of joint includes the sutures of the skull?
nonsynovial
Any component of a dietary supplement included for taste, bulk, or as a preservative; displayed beneath the main body of the supplement facts panel.
other ingredient
A vegetarian diet that also includes eggs.
ovo-vegetarian