Nasm Essentials Of Personal Fitness Training : Ch 18 : Supplementation :

Front 1

Precaution statements on dietary supplements used for specific adaptation : 1-5 :

Back 1

Back (Definition)

Front 2

What were the total sales for supplements in 1990? What were they in 2008?

Back 2

$3.3 billion in 1990

$100 billion in 2008

Front 3

When was the dietary supplement health & education act passed (DSHEA)? What did they provide?

Back 3

The DSHEA was passed in 1994.

It provided a detailed legal definition of the term dietary supplement.

Front 4

How does DSHEA define dietary supplements?

Back 4

A substance that completes/makes in addition to daily dietary intake.

Front 5

The DSHEA define dietary supplements as products (other than tobacco) intended to supplement the diet & meet at least one of the following criteria :

Back 5

Back (Definition)

Front 6

Does the food & drug in ministration (FDA) need to approve dietary supplements before they are sold?

Back 6

No they do not need to approve dietary supplements.

Front 7

The sole responsibility for determining the safety & effectiveness of a dietary supplement falls on the shoulders of who?

Back 7

Company that manufactures & markets it.

Front 8

What can be put into a pill, capsule, or powder form & sold as a dietary supplement?

Back 8

Almost anything that is not already classified as a drug.

Front 9

The 12 key reasons for taking dietary supplements :

Back 9

Back (Definition)

Front 10

The use of dietary supplements that contain a broad spectrum of micronutrients (in low to moderate doses) can be beneficial for who?

Back 10

Individuals consuming diets that do not meet their needs for all nutrients.

Front 11

People taking a multivitamin supplement experience a reduced risk for what?

Back 11

Chronic disease development.

Front 12

What specific groups of individuals may have greater need for dietary supplements?

Back 12

The elderly

Women who are pregnant or breast-feeding

Front 13

Why do proper adjustments in diet need to be made as individuals age?

Back 13

Because energy needs decline with age.

Front 14

Although calorie needs generally drop with age, the need for ___, ___, & ___ does not decline.

Back 14

Vitamins

Minerals

Protein

Front 15

Because of the potential for supplement toxicity or interactions with prescribed medications it is extremely important for women who are pregnant or breast-feeding & the elderly seek what?

Back 15

Guidance on supplementation from qualified health professionals.

Front 16

Common reasons why diets do not contain adequate nutrients :

Back 16

Back (Definition)

Front 17

Dietary supplements contain both ___ & ___ substances.

Back 17

Natural

Synthetic

Front 18

In the United States, the Food & Nutrition Board (FNB) of the Institute of medicine, National Academy of Sciences periodically reveals the current research on nutrient needs to provide what?

Back 18

Authoritive, updated recommendations for nutrition intake.

Front 19

When did the FNB release the first in a series of publications called “dietary reference intakes”? When was the final volume published?

Back 19

1997

2005

Front 20

Who provides good guidelines for what constitutes an adequate intake of a nutrient?

Back 20

The dietary reference intakes (DRI) values for nutrients.

Front 21

For many nutrients, values also have been set for

Back 21

The amount considered to be excessive or potentially harmful.

Front 22

The DRI‘s are designed to estimate nutrient needs of who?

Back 22

Healthy people in various age group of both sexes.

Front 23

The DRIs values are also adjusted for the special needs of

Back 23

Women during pregnancy & lactation.

Front 24

The DRI is most commonly used to elevate or plan diets for individuals are the

Back 24

Recommended dietary allowance (RDA)

Adequate intake (AI)

Tolerable upper intake level (UL)

Front 25

What is the overall goal in designing a healthy diet?

Back 25

Providing nutrients at levels that represent a high probability of adequate intake (meeting RDA or AI levels) & low probability of excessive intake (not exceeding UL values).

Front 26

Dietary reference intakes publications :

Back 26

Back (Definition)

Front 27

The UL values are set for total intake for each nutrient from food and supplements, except for

Back 27

Magnesium

Vitamin E

Front 28

The UL for vitamin E & magnesium are set for levels of intake from

Back 28

Supplements or pharmacologic sources only & do not include dietary intake.

Front 29

Dietary reference intakes terminology :

Back 29

Back (Definition)

Front 30

Estimated average requirement (EAR) is the average daily nutrient intake level that is estimated

Back 30

To meet the requirements of half the healthy individuals who are in a particular life stage and gender group.

Front 31

Recommended dietary allowance (RDA) is the average daily nutrient intake level that is sufficient

Back 31

To meet the nutrient requirement of nearly all (97%-to 98%) healthy individuals who are in a particular life stage & gender group.

Front 32

Adequate intake (AI) A recommended average daily nutrient intake level, based on

Back 32

Observed (experimentally determined) approximations/estimates of nutrient intake that’s our assumed to be adequate for a group(a) of healthy individuals.

Hint 32

This measure is used when RDA cannot be determined.

Front 33

Tolerable upper intake level (UL) The highest average daily nutrient intake level

Back 33

Likely to pose no risk of adverse health effects to almost all individuals in a particular life stage & gender group.

Front 34

As intake increases above the UL,

Back 34

the potential risk of adverse health effects increases.

Front 35

Comparison of dietary reference intakes values : Part 1 :

Back 35

Back (Definition)

Front 36

Comparison of dietary reference intakes values : Part 2 :

Back 36

Back (Definition)

Front 37

Are essential nutrients potentially toxic?

Back 37

They can be, depending on the level of intake.

Front 38

Among the vitamin category of nutrients, when used in excess amounts, what vitamins can produce serious adverse effects & are commonly available in dietary supplement form?

Back 38

Vitamin A

Vitamin D

Vitamin B6

Hint 38

There are 3

Front 39

What can happen to a woman taking too much vitamin E at conception & during early pregnancy?

Back 39

Birth defects

Front 40

What can happen if vitamin D is used in excess?

Back 40

Calcification of blood vessels, eventually damaging the functions of the kidneys, heart, & lungs.

Front 41

What can happen when vitamin B6 is used in excess?

Back 41

It can cause permanent damage to sensory nerves.

Front 42

What can happen when calcium is used in excess (inadequately)?

Back 42

The risk of developing kidney stones increases.

Front 43

What can happen when iron is taken in excess?

Back 43

It interferes with the absorption of other minerals (zinc) & can cause gastrointestinal irritation.

Front 44

In some cases, a drug may increase or decrease the need for

Back 44

A nutrient.

Front 45

Those who are taking medications may no longer fit into what parameters?

Back 45

DRI parameters.

Front 46

Large doses of anti-inflammatory drugs (aspirin, ibuprofen) may interfere with

Back 46

Folic acid function, potentially increasing folic acid requirements.

Front 47

With respect to ULs, the nutrient levels that are perfectly safe for normal, healthy people can be life-threatening for

Back 47

Those with specific health problems.

Front 48

Supplementation with vitamins E & K can complicate conditions for people on

Back 48

Anticoagulant therapy (blood thinners).

Front 49

People with serious health problems, especially those taking drugs for health problems, can use dietary supplements only with

Back 49

Guidance & monitoring by a physician, pharmacist, or other health professional knowledgeable in drug nutrient interactions.

Front 50

Authoritive publication on upper limits for nutrient intake was produced by who? (United kingdom)

Back 50

The expert group on vitamins and minerals of food standards agency.

Front 51

The publication of “safe upper levels for vitamins & minerals” provide what?

Back 51

“Safe upper levels” (SUL)48 nutrients & “guidance levels” for 22 vitamins & minerals.

Front 52

What do the recommended upper levels of intake referred to specifically? (safe upper levels for vitamins & minerals)

Back 52

Intake in the form of dietary supplements.

Front 53

The expert group on vitamins and minerals describes these terms as follows :

Back 53

Back (Definition)

Front 54

Guidance levels are based on what? What should they not be confused with?

Back 54

Very limited data.

They are not meant to be confused with, or used as, SULs.

Front 55

With no UL or SUL is available, what can be used as a reasonable frame of reference?

Back 55

Guidance levels.

Front 56

Creatine is synthesize naturally in

Back 56

The human body from amino acids methionine, glycine, arginine.

Hint 56

3 -ines

Front 57

And resting skeletal muscle, how much of the creatine exists in a phosphorylated form? What can it rapidly we generate?

Back 57

2/3 of creatine

ATP from ADP to maintain high intensity muscular efforts (10 secs).

Front 58

Supplementation with creatine can increase what? What can it enhance?

Back 58

Muscle creatine levels.

Certain types of brief high intensity efforts.

Front 59

Creatine supplementation combined with strength training programs has been shown to increase what?

Back 59

Muscle mass

Strength

Anaerobic performance

Front 60

What does the typical dosing scheme begin with for creatine?

Back 60

20g/day for 5-7 days (rapidly increases muscle creatine)

Front 61

What does the typical dosing scheme follow with for creatine?

Back 61

A maintenance phase of 2-5 g per day (sustains maximus a creatine levels)

Front 62

Creatine supplementation as part of strength training programs typically leads to an initial weight gain of how much? Why?

Back 62

4-5 pounds

The osmotic affective creatine draws water into some muscles along with increased muscle protein synthesis.

Front 63

How long is maintenance dose of creatine (2-5g/day) for maintenance safe for? (For normal healthy individuals)

Back 63

Up to 5 years.

Front 64

The caffeine contents of coffee can vary tremendously, depending on what?

Back 64

The type of coffee

The amounts are used

The brewing process

Front 65

What is the outcome of performance when caffeine doses are greater than 6mg per KG bodyweight?

Back 65

Less performance benefits.

More risk of adverse effects.

Front 66

What are some potentially negative effects of caffeine?

Back 66

Insomnia

Nervousness

Nausea

Rapid heart

Rapid breathing rates

Convulsions

Increased urine production

Headache

Chest pain

Irregular heart rhythm

Front 67

How many different stimulants are prohibited by the world anti-doping agency in sports competitions?

Back 67

More than 50

Front 68

What does the world anti-doping agency list include?

Back 68

Amphetamines

Ephedrine

Front 69

What are some adverse side effects of the prohibited stimulants?

Back 69

Altered behavior (aggression)

Headache

Disrupted heart function

Overheating

Death

Front 70

Chronic use of these illegal stimulants can lead to what?

Back 70

Addiction

Withdrawal

Front 71

Dietary supplements with normal precursors have been used to promote what?

Back 71

Building of strength & muscle mass.

Front 72

Dietary supplements with hormone precursors have demonstrated what? Who does it affect?

Back 72

A lack of benefit & significant risk potential in young to middle-age athletes.

Front 73

Dehydroepiandrosterone (DHEA) is produced naturally where? What does it serve as a precursor for?

Back 73

In the body and serves as a precursor for androstenedione, which can be converted into testosterone or estrogen.

Front 74

When should people with kidney problems use creatine supplements?

Back 74

With medical guidance only.

Front 75

Can older individuals who have low levels of naturally produced DHEA benefit from DHEA supplementation? What are high serum DHEA levels associated with?

Back 75

Yes, they can benefit from it.

Various Health risks (cancer).

Front 76

Under medical supervision.

Back 76

Under medical supervision.

Front 77

What is androstenedione? What is it used for?

Back 77

That the body can convert to testosterone or estrogen.

An attempt to boost testosterone levels in men.

Front 78

Consuming me a team supplements in combination with carbohydrate can enhance what?

Back 78

Muscle uptake of creatine, potentially increasing muscle levels above that achieved without concurrent carbohydrate consumption.

Front 79

Creatine plays a central role in what function?

Back 79

Normal brain function.

Front 80

What group prohibits institutions from supplying creatine supplements directly to athletes?

Back 80

NCAA

Front 81

What is considered the most widely used drug in the world? What is it found in?

Back 81

Caffeine

Coffee, tea, cocoa, chocolate

Front 82

Dehydroepiandrosterone (DHEA) is produced naturally where? What does it serve as a precursor for?

Back 82

In the body and serves as a precursor for androstenedione.

Front 83

Is there an ergogenic affect performance of a sprint type effort lasting 90 secs or less when using caffeine?

Back 83

There is no ergogenic effect.

Front 84

What dosage of caffeine gives the most effective ergogenic response? When should it be digested before exercise?

Back 84

3-6mg per kg of body weight.

About an hour before exercise.

Front 85

How many milligrams of caffeine does 16 ounces of black coffee equal?

Back 85

200-350 mg of caffeine.

Front 86

Androstenedione supplementation in men has been shown to boost what?

Back 86

Estrogen levels more than testosterone levels.

Front 87

The combination of these inhibitors (tribulis, terrestris, chrysin, insole-3-carbinol, saw palmetto) failed to enhance

Back 87

Testosterone production from androstenedione.

Front 88

Careful medical supervision.

Back 88

Careful medical supervision.

Front 89

Is androstenedione an ergogenic?

Back 89

It is unlikely.

Front 90

What are androgenic anabolic steroids? Are they banned?

Back 90

Drugs designed to limit the effects of testosterone.

Yes, they are banned.

Front 91

What do you androgenic anabolic steroids promote?

Back 91

Building of muscle mass, strength, and loss of body fat.

Front 92

Adolescents using androgenic anabolic steroids can lead to what?

Back 92

Early closure of growth plates in bones.

Stunt the development of normal height.

Front 93

Partial listing of potential adverse side effects of androgenic anabolic steroid use : Men & Women :

Back 93

Back (Definition)

Front 94

A study found that of 600 non-hormonal nutritional supplements more than 15% of the supplements contained

Back 94

Undeclared anabolic androgenic steroids that could trigger a positive doping test.