Deck 12: Nutritional Ergogenic Aids Evaluated

Question 1

The expression "hitting the wall" during endurance activities describes fatigue and discomfort in the active muscles coinciding with severe __________.

A) fat depletion
B) glycogen depletion
C) protein depletion
D) accumulation of lactate in the blood

Answer 1

glycogen depletion

Question 2

Undesirable side effect of consuming 30 to 100 grams of pyruvate daily

A) Diarrhea and some gastrointestinal gurgling and discomfort
B) Blunts insulin response
C) Interfere with phenylalanine metabolism
D) Prevents facilitated glycogen loading

Answer 2

Diarrhea and some gastrointestinal gurgling and discomfort

Question 3

Not an anabolic hormone

A) Growth hormone
B) Glucagon
C) Insulin-like growth factor I (IGF-I)
D) Testosterone

Answer 3

Glucagon

Question 4

Beetroot's rich nitrate content may play a significant modulator role in __________ through the body's nitric oxide production cycle.

A) neural energetics and oxygen delivery during exercise and subsequent recovery
B) energetics of digestion and oxygen delivery during exercise and subsequent recovery
C) muscle energetics and oxygen delivery during exercise and subsequent recovery
D) one-minute all-out exercise

Question 5

Vanadium

A) exhibits human insulin-like properties
B) not involved in stimulating glycogen synthesis
C) apples provide the best "natural" source of vanadium
D) is commonly consumed by bodybuilders because there is no toxic effect if consumed in excess

Question 6

Research __________ an ergogenic role for vanadium supplements.

A) strongly supports
B) does not support
C) has not been conducted to assess
D) shows that adding two, 10-gram zinc tables provides

Question 7

Cofactor for a low molecular weight protein that potentiates insulin function

A) Boron
B) Zinc
C) Chromium
D) Copper

Question 8

Coenzyme Q₁₀ (CoQ₁₀) or __________ functions as an integral component of the mitochondrion's electron transport system of oxidative phosphorylation.

A) ubiquinone
B) cytochrome E
C) cytochrome C
D) PCr

Question 9

What substance obtained in food as part of the lecithin molecule acts to either depress fat accumulation in the liver or increase the liver's fatty acids uptake?

A) Inosine
B) Vanadium
C) Choline
D) Glycerol

Question 10

PCr serves as the cells' "energy reservoir" to provide rapid __________ to resynthesize ATP in the reversible creatine kinase reaction.

A) creatine as a nitrogen source
B) intermuscular energy sources
C) ATP bond energy
D) phosphate-bond energy

Question 11

Creatine supplementation __________ high level aerobic energy transfer.

A) slightly improves
B) dramatically improves
C) decreases
D) does not improve

Question 12

__________ provide rich creatine sources, containing approximately 4 to 5 grams per kilogram food weight.

A) Hamburger, chicken, salmon
B) Carrots and lettuce
C) Avocados
D) Cake with chocolate icing

Question 13

Consuming carbohydrate __________ creatine loading.

A) slightly decreases
B) dramatically decreases
C) facilitates
D) does not improve

Question 14

Do not consume __________ containing substances when taking creatine.

A) caffeine
B) argenine
C) choline
D) lysine

Question 15

Many popular articles and advertisements tout inosine as an amino acid when, in fact, it is a __________ found naturally in brewer's yeast (e.g., used to make beer and bread) and various organ meats (e.g., kidney and liver).

A) nucleic acid derivative
B) polypeptide
C) dipeptide
D) glycoprotein

Question 16

This five-carbon sugar __________ has become a competitor to creatine supplements to increase power and replenish high-energy compounds following intense physical activity.

A) glucose
B) ribose
C) fructose
D) sucrose

Question 17

Metabolically, inosine serves as an energy substrate for __________.

A) ATP resynthesis
B) ATP synthesis
C) CP anabolism
D) CP catabolism

Question 18

__________ provide a more rapid source of fatty acid fuel.

A) Chylomicrons
B) Medium-chain triacylglycerols (MCT)
C) Glycerols
D) Amino acid-containing powders

Question 19

During digestion, __________ hydrolyze by lipase action in the mouth, stomach, and duodenum to glycerol and MCFAs.

A) sirloin steak, baked chicken, and sea bass
B) medium-chain triacylglycerols
C) fruits and vegetables
D) grain products

Question 20

In the tissues, MCFAs move through the plasma membrane and diffuse across the inner mitochondrial membrane for __________.

A) hydrolysis
B) reduction
C) oxidation
D) semipermeable condensation

Question 21

l-carnitine:

A) vitamin-like compound that facilitates influx of long-chain fatty acids into the mitochondria during energy metabolism
B) essential amino acid
C) ergogenic aid that promotes protein catabolism
D) isomer of l-dopamine

Question 22

Chronic chromium deficiency increases risk for __________.

A) liver toxicity
B) osteoporosis
C) type 2 diabetes
D) gall bladder and pancreatic cancers

Question 23

After achieving creatine loading, switching to a reduced dosage of __________ daily maintains elevated creatine levels up to 28 days.

A) about 2 to 3 grams
B) about 6 grams
C) about 0.3 grams
D) about 0.5 grams

Question 24

Glycogen depletion increases formation of intermediate forms of the glycogen-storing enzyme __________ in skeletal muscle fibers.

A) glycogen phosphatase
B) glycogen synthetase
C) glycogen phosphorylase
D) glycogen kinase

Question 25

Carbohydrate loading's potential benefits apply only to intense and prolonged aerobic activities lasting longer than __________ minutes duration.

A) 15
B) 30
C) 45
D) 60

Question 26

Each gram of muscle glycogen stores an additional __________ of water.

A) 0.6 grams
B) 1.4 grams
C) 2.7 grams
D) 4.5 milliliters

Question 27

The water liberated during glycogen breakdown aids in __________ to benefit physical activity in hot environments.

A) temperature regulation
B) respiratory dynamics
C) cardiovascular dynamics
D) liver and pancreatic dynamics

Question 28

A Russian zoologist, Ilya Mechnikov working in the Pasteur Institute in Paris shared the 1908 Nobel Prize in Physiology or Medicine with German physician and scientist Paul Ehrlich for work __________.

A) demonstrating that beneficial microbes have insulin-like properties
B) demonstrating that beneficial microbes can replace harmful ones to treat intestinal illnesses
C) demonstrating that beneficial microbes modulate probiotic antigens
D) demonstrating that beneficial microbes decrease humoral and cellular immunity

Question 29

Men and women possess __________ to accumulate muscle glycogen when fed comparable amounts of carbohydrate relative to their lean body mass.

A) equal capacity
B) unequal capacity
C) about the same capacity
D) no capacity

Question 30

l-carnitine:

A) protein-containing, vitamin-like compound found mostly in meat and vegetable products
B) liver cells store about 95% of the body's total
C) facilitates long-chain fatty acid influx into the mitochondrial matrix to enter $\beta$ -oxidation during energy metabolism
D) small intestine stores about 95% of the body's total.

Question 31

Forms part of the cells' phospholipid plasma membrane

A) Choline
B) Glycine
C) Glycerol
D) Inosine

Question 32

To rapidly achieve creatine loading, an individual should ingest __________ of creatine monohydrate daily for 6 days.

A) 8 grams
B) 600 milligrams
C) 4000 milligrams
D) 20,000 milligrams

Question 33

Component of a triacylglycerol molecule, gluconeogenic substrate, important constituent of a cells' phospholipid plasma membrane, osmotically active natural metabolite.

A) Glycerol
B) Vanadium
C) Boron
D) Choline

Question 34

Coenzyme Q₁₀:

A) integral component of the mitochondrion's electron transport system of oxidative phosphorylation
B) has free radical properties that promote cell damage
C) used therapeutically to treat kidney disease
D) water-soluble component of tissues

Question 35

This compound, found primarily in meats, peanuts, and soybean oil, functions in the mitochondrion's electron transport system of oxidative phosphorylation.

A) Chromium picolinate
B) l-carnitine
C) Creatine monohydrate
D) Coenzyme Q₁₀

Question 36

Unintended side effects of creatine supplementation

A) Cramping in multiple muscles during sports activities
B) Cramping in the diaphragm during sports activities
C) Decreased hamstring flexibility
D) Precipitate gastrointestinal tract nausea, indigestion, and difficulty absorbing food

Question 37

Creatine supplementation has been shown to increase __________ by as much as 2.4 kilograms.

A) body mass
B) bench press capabilities
C) urine production
D) plasma volume

Question 38

What is the possible role of the brain's glycogen content in resisting fatigue when glucose supply from the blood becomes inadequate, a condition called hypoglycemia?

A) Automatically increases in fatiguing conditions.
B) No change in fatiguing conditions.
C) Preliminary findings with animals showed that decreases in brain glycogen content may link to central brain fatigue when physical activity exceeds 2 hours.
D) Brain activity in the animals decreased substantially during 60 minutes of treadmill running.

Question 39

Produces significant muscle glycogen "packing"

A) Combining a high-fat diet with physical activity
B) Combining amino acid supplements with physical activity
C) Combining anabolic steroids with physical activity
D) Combining carbohydrate loading with physical activity

Question 40

Not an essential nutrient

A) 12- to 18-carbon long-chain fatty acid
B) Inosine
C) ATP
D) Carnitine

Question 41

Independent, nonprofit organization of scientists that establishes high standards for medicine, food ingredients, and dietary supplements.

A) United States Department of Agriculture (USDA)
B) Federal Trade Commission (FTC)
C) United States Pharmacopeia (USP)
D) National Consumer Testing Lab (NCTL)

Question 42

Medium-chain fatty acids (MCFAs or MCT)

A) Contain fatty acids with 20 to 28 carbon atoms along the fatty acid chain
B) Contain fatty acids with 13 to 21 carbon atoms along the fatty acid chain
C) Diffuse directly from the gastrointestinal tract into the portal vein without modification for use as energy
D) Bypass the liver's degradation cycle to directly enter muscle mitochondria

Question 43

Very long-chain fatty acids (VLCFAs).

A) Accelerate resting heart rate
B) Elevate resting systolic blood pressure
C) Have more than 22 carbons along the fatty acid chain
D) Increased serum uric acid levels in the kidney tubules

Question 44

Long-chain fatty acids (LCFAs) require __________ for incorporation into chylomicrons for transport through lymph for deposit as fat.

A) bile salts for digestion
B) thyroxine
C) inosine
D) emulsification with short-chain fatty acids

Question 45

First line of corrective therapy for metabolic syndrome.

A) Healthful diet, weight reduction (when required), increased physical activity
B) Healthful diet, weight reduction (when BMI exceeds 40), and 30 minutes of vigorous daily extra walking
C) Correct elevated HDL levels with a statin drug
D) Correct elevated HDL levels without a statin drug

Question 46

Which of the following alleged health benefits of probiotics is most credible?

A) Prevents colon cancer
B) Reduces plasma cholesterol levels
C) Lowers frequency and duration of diarrhea associated with antibiotics
D) Reduces Helicobacter pylori infection

Question 47

Clinical identification of metabolic syndrome

A) Abdominal obesity, high triacylglycerols, high HDL, high blood pressure, fasting blood glucose exceeds 110 mg/dL
B) Abdominal obesity, high triacylglycerols, HDL above 40 mg/dL, high blood pressure, high fasting blood glucose
C) Triceps skin fold below 22 centimeters, high triacylglycerols, high HDL, high blood pressure, high fasting blood glucose
D) Abdominal obesity, high triacylglycerols, high HDL, systolic blood pressure lower than 130 mm Hg, high fasting blood glucose

Question 48

Exercise performance benefits from increased carbohydrate intake before and during high-intensity aerobic exercise and heavy training.

Question 49

Less than 60 minutes of intense exercise requires extremely high levels of carbohydrate intake and glycogen reserves.

Question 50

Significant gender differences exist in carbohydrate metabolism during exercise before and after endurance training.

Question 51

The effect of protein supplementation in the immediate postexercise period of resistance exercise may prove effective for repair and synthesis of muscle proteins following aerobic exercise.

Question 52

Immediate carbohydrate-protein supplementation inhibits hormonal response to resistance exercise.

Question 53

Consuming caffeine augments creatine's ergogenic effect.

Question 54

l-carnitine, a mineral-like compound, found mostly in fruits and vegetables.

Question 55

Sport-governing bodies do not consider creatine an illegal chemical substance.

Question 56

Oral amino acid supplements in healthy subjects induce ergogenic effects on hormone secretion, training responsiveness, and exercise performance.

Question 57

Research generally indicates ergogenic benefits, positive metabolic alterations, and body fat-reducing effects from l-carnitine supplementation.

Question 58

Medium-chain triglycerides (MCTs) are converted proteins, which enhance fat metabolism and conserve glycogen during endurance exercise due to their relatively slow rate of digestion, assimilation, and energy catabolism.

Question 59

Amino acid infusion or ingestion has been used in clinically deficient patients to regulate anabolic hormones.

Question 60

Glycogen stored in the liver and active muscles supplies most of the energy for intense aerobic physical activity.

Question 61

Carbohydrate loading produces an equal percentage increase in glycogen content of all major muscle groups, particularly quadriceps.

Question 62

Caffeine blunts the negative ergogenic effects of creatine supplementation.

Question 63

Creatine supplementation provides no ergogenic effect on exercise performance requiring a high level of aerobic energy transfer.

Question 64

Inosine stimulates glucagon release to slow myocardial glucose delivery to the myocardium.

Question 65

Creatine loading occurs by ingesting 100 grams of creatine monohydrate for six consecutive days, and then reducing intake to 20 grams daily to maintain elevated intramuscular creatine levels.

Question 66

The modified carbohydrate loading procedure provides for almost the same high level of glycogen storage as the classic carbohydrate loading procedure.

Question 67

No research documents an ergogenic effect of vanadium supplementation, and extreme intake produces toxic effects.

Question 68

Reliable research does not support chromium supplements to reduce body fat or increase muscle mass and energy level.

Question 69

Creatine increases intermuscular creatine and phosphocreatine, enhances aerobic power output capacity, and facilitates recovery from two to four bouts of intense effort within 60-minutes.

Question 70

Hamburger and bison beef, chicken, eggs, and turkey, and salmon and tuna represent poor sources of creatine.

Question 71

(-)-Hydroxycitrate (HCA) is a compound promoted as a "natural fat burner" to facilitate weight loss and enhance endurance performance.

Question 72

Oral supplements (1 g/day) of creatine monohydrate significantly increase muscle creatine and performance in high-intensity exercise, particularly repeated intense muscular effort.

Question 73

Research confirms that many herbal/botanical supplement substantially improve recovery from DOMS or training adaptations to strength, balance, and muscle function

Question 74

Medium-chain triacylglycerols (MCTs) are processed oils, frequently produced for patients with intestinal malabsorption and other tissue-wasting diseases.

Question 75

The insolubility of MCFAs enables them to transport rapidly across the intestinal mucosa directly into the liver from the portal vein without necessity of chylomicron transport required for medium-chain triacylglycerols.

Question 76

Cramping and diarrhea often accompany excess MCT intake.

Question 77

Vanadium, a trace element widely distributed in nature, comes from the bluish salt of vanadium acid discovered in 1801 by Spanish chemist Andrés Manuel del Río.

Question 78

The relatively slow rate of digestion, absorption, and assimilation of long-chain triglycerides makes them undesirable as a supplement to improve energy metabolism in active muscle during exercise.

Question 79

Medium-chain fatty acids oxidize more slowly than long-chain fatty acids.

Question 80

Supplement manufacturers promote l-carnitine as a "metabolic stimulator" to enhance fat burning and spare glycogen.