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