NASM CHAPTER 10 Supplementation

Vitamin C has a role in which of these functions? Increasing bone density Collagen synthesis and immunity Collagen synthesis only Immunity only

Collagen synthesis and immunity Lack of vitamin C can lead to weakened joints and a weakened immune system.

In which of the following pairs are both foods considered to be allergens? Dairy and shellfish Soy and aspartame Peas and peanuts Gluten and corn

Dairy and shellfish

_ _ _ values provide consumers with information, such as adequate intake and upper intake levels of a given micronutrient. _ _ is the FDA's intake recommendation of a given micronutrient

Dietary reference intake (DRI) Daily value (DV)

_- A product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following dietary ingredients: vitamin; mineral; herb or other botanical; amino acid; substance used by man to supplement the diet by increasing the total dietary intake; or concentrate, metabolite, constituent, extract, or combination of any previously described ingredient.

Dietary supplement

vitamin _ helps increase bone protein content and improve strength, which also decreases risk of fracture

K

How does taking "high" doses of vitamin C impact health? -It improves the immune system. -High doses can improve heart health. -More is not always better. In some cases, increasing the dosage does not come with many adverse effects, but it also does not increase health benefits. An increased dose of Vitamin C over 1 g reduces absorption. -High doses can be dangerous.

More is not always better. In some cases, increasing the dosage does not come with many adverse effects, but it also does not increase health benefits. An increased dose of Vitamin C over 1 g reduces absorption.

Compared to the fat-soluble vitamins, water-soluble vitamins are more _, which means they are less likely to produce a vitamin toxicity, and it is easier to treat acute deficiencies.

transient

True/False? It is the responsibility of the fitness professional to provide education on the topic of dietary supplements versus prescribing specific supplements.

true

What is the third most frequently used dietary supplement?

Omega-3

_- A disease caused by niacin or tryptophan deficiency that can lead to a rash, digestive disorders, and mood or cognitive decline

Pellagra

Which of the following statements is true about proprietary blends? -Proprietary blends are used by companies so they can add illegal ingredients. -Proprietary blends should typically be avoided, as the precise amount of each ingredient is not disclosed. -Proprietary blends are featured on all supplements. -Proprietary blends never contain efficacious doses of ingredients.

Proprietary blends should typically be avoided, as the precise amount of each ingredient is not disclosed.

A disease caused by vitamin C deficiency that can lead to anemia, joint weakness, swelling, and tooth loss

Scurvy

Which of the following is iron considered to be? Vitamin Macromineral Performance supplement Trace mineral

Trace mineral

What term is used to describe any unfavorable medical occurrence associated with the use of a medication, medical intervention, or dietary supplement? adverse effect allergic reaction physiological reaction negative corollary

adverse effect

All proteins are composed of _ _

amino acids.

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

Omega-3s are characterized as being _-_ and omega-6s _

anti-inflammatory proinflammatory

Vitamin E is best known for being an _ and may reduce inflammation, platelet aggregation, risk of heart disease and cancer, and immunodeficiency

antioxidant

Calcium is best known for its role in _ _

bone health

Where was the first multivitamin product developed? india taiwan china US

china

Which 2 supplements remain the most widely used delivery vehicles for caffeine?

coffee and tea

magnesium may prevent or reduce muscle _

cramping

which creatine is the best?

creatine monohydrate

True/False? Providing nutritional or dietary supplement prescriptions is within the Certified Personal Trainer's scope of practice.

false Providing nutritional or dietary supplement prescriptions is beyond the Certified Personal Trainer's scope of practice.

1. eicosapentaenoic acid (EPA) = plant or fish? 2. docosahexaenoic acid (DHA) = plant or fish? 3. alpha-linolenic acid (ALA) = plant or fish?

fish fish plant

EPA and DHA are known as the _ _, and _ is a plant source of omega-3 that converts to EPA and then to DHA.

fish oils ALA

Dietary supplements can be classified into two broad categories: _ supplements and _ supplements

health supplements and performance supplements.

Minerals may be divided into _ minerals and _ minerals.

macro trace

By far, the most substantiated form of creatine is creatine _,

monohydrate

What is the most common supplement used?

multivitamins

When magnesium levels are low, what may occur?

muscle cramps and involuntary contractions

Can dietary supplements be used to substitute foods?

no dietary supplements are not meant to be used as substitutes for food

What are the eight common allergens?

peanuts, tree nuts, soy, egg, dairy, wheat (gluten), fish, and shellfish.

What are the most widely supported ergogenic aids?

protein and amino acids, creatine, and caffeine.

Vitamin D may be referred to as the "_" vitamin because it can be naturally produced in the skin when exposed to ultraviolet light.

sunshine

What are three types of omega-3? 1 2 3

1. eicosapentaenoic acid (EPA) 2. docosahexaenoic acid (DHA) 3. alpha-linolenic acid (ALA)

How many essential minerals are there?

16 essential minerals

When did modern-day nutritional supplements originate? 1920 1940 1970 1980

1940

there are _ relevant amino acids; 11 are _ amino acids, and nine are _ amino acids (EAAs), and of those nine, three are the _ _ _ _ —leucine, isoleucine, and valine

20 nonessential essenial branched chain amino acids (BCAAs)

Ingesting at least _ mg of fish oil is required to begin having positive health outcomes, such as the reduction of coronary heart disease

250

The fat-soluble vitamins are vitamins _,_,_, and _. These vitamins are stored in fat tissue instead of water, like water-soluble vitamins.

A, D, E, and K

A disease caused by thiamine deficiency that can result in heart and nerve inflammation or degeneration, peripheral neuropathy, and impaired motor function

Beriberi

_- The form of a vitamin that can exert its effect within the body

Biologically active

_- Any form of a vitamin that cannot exert its effect within the body

Biologically inactive

The water-soluble vitamins are vitamin _ and the _ complex vitamins

C and the B

What is the world's most popular supplement?

Caffeine

_- A dietary supplement that may enhance performance or body composition; it may also be referred to as a performance supplement.

Ergogenic aid

Compared to water-soluble vitamins, which of the following is true about fat-soluble vitamins? Fat-soluble vitamins are better for improving overall health. Fat-soluble vitamins take longer to accumulate in and deplete from the body. Fat-soluble vitamins accumulate in and deplete quickly from the body. Fat-soluble vitamins are not as healthy because fat is unhealthy.

Fat-soluble vitamins take longer to accumulate in and deplete from the body.

Into what two categories are dietary supplements typically classified?

Health supplements and performance supplements

Which two electrolytes are most commonly supplemented by athletes to replace those lost in sweat? Sodium and potassium Potassium and manganese Magnesium and sodium Sodium and calcium

Sodium and potassium

Which organization must approve a supplement prior to it being sold? Food and Drug Administration (FDA) Supplements do not require approval prior to sale. European Food Safety Authority (EFSA) World Anti-Doping Agency (WADA)

Supplements do not require approval prior to sale.

What are the primary laws and guidelines to which dietary supplements, their manufacturers, and their distributors must adhere? 1 2

The Dietary Supplement Health and Education Act of 1994 as well as the FDA's Code of Federal Regulations

There are several concerns with using ergogenic aids that the fitness professional should know and understand 1 2

The first concern is whether the supplement will work at all the second concern is whether it is legal and safe to use