Deck 23: Ergogenic Aids

Question 1

Colostrum may have anabolic and performance-enhancing properties when consumed regularly (in conjunction with exercise training) at a dose of:

A) 10 to 20 mg
B) 100 mg
C) 20 to 60 g
D) 1,000 mg

Answer 1

C

Question 2

Epigallocatechin gallate is an ingredient found in:

A) green tea extract
B) pork
C) raw salmon
D) fruits

Answer 2

A

Question 3

A dose of _____ of the essential amino acids taken before or during resistance training exercises may significantly enhance muscle protein net balance.

A) 600 mg
B) 6 g
C) 60 mg
D) 60 g

Answer 3

B

Question 4

____________ is a signaling molecule within muscle cells that may have many anabolic effects, including increased nutrient transport and vasodilation.

A) nitric oxide
B) nitrogen oxide
C) nickel oxide
D) nitrogen

Question 5

Branched-chain amino acid supplementation (BCAA):

A) consists of leucine, isoleucine, and valine.
B) decreases muscle protein breakdown when consumed in high doses (10 or more grams).
C) decreases "central fatigue" during prolonged exercise.
D) consists of leucine, isoleucine, and valine, decreases muscle protein breakdown when consumed in high doses, and decreases "central fatigue" during prolonged exercise

Question 6

In general, glycerol ingestion is thought to:

A) increase hydration status and exercise performance
B) decrease cardiac output
C) increase body core temperature during cold weather
D) increase hydration status and exercise performance, decrease cardiac output, and increase body core temperature during cold weather

Question 7

All of the following are true of HMB except:

A) doses of 1,000 mg/day for 8 weeks can increase lean body mass
B) it is a leucine metabolite
C) it is thought to protect muscle cell membranes
D) it may be more effective when coingested with creatine

Question 8

Based on published research, which of these supplements has the most scientific support?

A) leucine
B) glycerol
C) caffeine
D) HMB

Question 9

Which of the following combinations has been shown to provide additive benefits for individuals training to increase strength?

A) caffeine + glycerol
B) creatine + HMB
C) HMB + EAA (essential amino acids)
D) BCAA + EAA

Question 10

Most data on glutamine supplementation suggest an effective dose ranging from:

A) 1 to 5 g
B) 6 to 10 g
C) 10 to 15 g
D) 20+ g

Question 11

Dehydration of ______ of body weight has a _________ impact on exercise performance.

A) 7%, positive
B) 5%, negative
C) 3%, positive
D) 1% to 2%, negative

Question 12

Sodium bicarbonate has been shown to be effective for high-intensity exercise lasting:

A) up to 1 minute
B) 2 to 5 minutes
C) 5 to 7 minutes
D) less than 30 seconds

Question 13

Sodium bicarbonate supplementation counteracts:

A) metabolic neutrality
B) metabolic alkalosis
C) metabolic acidosis
D) pulmonary acidosis

Question 14

Recommendations of _________ carbohydrate solution help maintain blood glucose concentrations and replace lost fluid.

A) <2%
B) 2% to 4%
C) 4% to 8%
D) >8%

Question 15

How much is a standard dose per day of HMB for an athlete wishing to increase strength and lean mass?

A) .5 to 1 g
B) 1.5 to 3 g
C) 3 to 5 g
D) 5 to 10 g

Question 16

________________ supplementation can provide some degree of pain relief and improved function in persons who experience regular knee pain, which may be caused by prior cartilage injury and/or osteoarthritis.

Question 17

If a 180-lb athlete does not wish to creatine "load," he could instead consume ______ g of creatine per day.

Question 18

__________ supplementation may alleviate exercise-induced proteolysis and/or muscle damage and may also increase lean body mass.

Question 19

Functions of glutamine include increasing _____________ and stimulating both __________ and _________ synthesis.

Question 20

____________________ is a term used when exercising individuals do not sufficiently replace lost fluid at a rate equal to water loss via sweat.

Question 21

Research-documented side effects from creatine supplementation include muscle cramps/strains and dehydration.

Question 22

Glutamine can be classified as a nonessential but "conditionally" essential amino acid.

Question 23

Caffeine is currently on the "banned substance" list of the International Olympic Committee and other sports governing bodies.

Question 24

Creatine supplementation has been shown to harm the kidneys of athletes.

Question 25

Complete restoration of fluid lost during exercise cannot occur without electrolyte replacement.

Question 26

Discuss the benefit of caffeine consumption.

Question 27

Discuss the role of hydration on performance.

Question 28

What dietary strategy should all strength-power athletes perform once their training session is over?

Question 29

Discuss the various medical uses of creatine (i.e., in clinical patients) and why the assumption that "creatine is creatine" may be a dangerous one.

Question 30

Explain how carbohydrate solutions impact performance and/or exercise duration when exercise exceeds 60 minutes.