Term
| Whats the technical term for performance enhancers? |
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Definition
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Term
| Is anabolic steroid abuse growing or falling? |
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Definition
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Term
| What percent of female highschool students abuse anabolic steroids? |
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Definition
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Term
| What is the MOA of anabolic steroids? |
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Definition
| anticatabolic action, provision of positive nitrogen balance, leads to muscle fiber hypertrophy, also some element of muscle hyperplasia |
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Term
| What are the side effects of anabolic steroids? |
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Definition
| cardiac muscle hypertrophy, increases LDL, decreases HDL, increased risk of thrombosis, elevations of heart rate and BP, toxic hepatitis/abnormal liver function test, psychological effects, cancer associations, endocrine effects |
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Term
| What are the psychological effects of anabolic steroids? |
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Definition
| aggression, rage, paranoia, mania, depression, hostility |
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Term
| What cancers are associated with anabolic steroid use? |
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Definition
| hepatocellular, hepatic adenoma, intratesticular leiomyosarcoma |
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Term
| What are the endocrine side effects of anabolic steroids? |
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Definition
| testicular atrophy, gynecomastia, virilization and clitoral enlargment in females, acne, striae, tendopathies |
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Term
| What are the steroid prohormones? |
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Definition
| androstenedione, androsenediol, and dehydroepiandosterone (DHEA) |
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Term
| What are the suppossed effects of androstenedione? what are the actual effects? |
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Definition
| reduce fat, increase muscle size, increase sexual ability; actuality= significant increased estrogen concentration |
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Term
| T/F DHEA is a testosterone precursor. |
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Definition
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Term
| Does DHEA help you become more muscular? |
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Definition
| no; it causes no change in body composition or strength |
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Term
| In what situations is DHEA helpful? |
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Definition
| elderly men and women to aid in immune function, muscle mass and strenght and quality of life |
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Term
| What are the effects of hGH? |
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Definition
| anabolic, increases bone and lean body muscle mass, stimulates lipolysis |
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Term
| T/F There is clear evidence that shows that hGH has an positive effect on protein synthesis, body composition, and strength in healthy adults. |
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Definition
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Term
| When is it appropriate to use hGH? |
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Definition
| rejuvenating agents for elderly |
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Term
| What are the side effects of chronic use of hGH? |
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Definition
| activates RAS (fluid retenion= arthralgias, CTS, pseudotumor cerebri), increased CV disease and abnormal lipid metabolism, insulin resistance, breast, lung and colorectal carcinoma, Cruetzfeldt-Jacob disease from black-market supply |
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Term
| Which amino acids are given as posible stimulants to hGH secretion? |
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Definition
| arginine, lysine and ornithine |
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Term
| When are arginine, lysine and ornithine taken? |
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Definition
| prior to workout to accentuate hGH release caused by exercise |
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Term
| Does taking arginine, lysine and ornithine before your workout cause greater increase in muscle mass and strenght than resistance training alone? |
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Definition
| no well-designed study proves it |
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Term
| What is the reasoning behind using arginine as a supplement? |
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Definition
| it is required for the syntehsis of NO and may moderately increase exercise endurance in untrained athlete |
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Term
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Definition
| green leafy veggies and beet roots |
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Term
| How does NO modulate skeletal muscle function? |
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Definition
| regulation of blood flow, muscle contractility, glucose and calcium homeostasis, mitochondrial biogenesis and respiration |
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Term
| Following resistance exercise, the rate of muscle protein syntehsis will be elevated for up to _____. |
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Definition
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Term
| What is the recommended intake of protein for a sedentary individual? |
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Definition
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Term
| What is the recommended intake of protein for an endurance athelet? |
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Definition
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Term
| What is the recommended intake of protein for strength training atheletes? |
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Definition
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Term
| T/F Additional protein beyond daily requirements promotes muscle growth. |
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Definition
| false; no evidence to support it |
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Term
| WHen is the ingestion of protein most optimal to promote muscle growth? |
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Definition
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Term
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Definition
| protein suppliment that causes large and rapid increase in muscle protein syntehsis with a short duration |
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Term
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Definition
| protein suppliment that causes a moderate increase in protein synthesis with much longer duration and causes greater gains in lean mass and strength |
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Term
| Name the branched chain amino acids? |
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Definition
| leucine, isoleucine, valine |
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Term
| Why do people suplement their diet with branched chain amino acids? |
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Definition
| they are not synthesized by the body and must be provided by diet |
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Term
| What is the recommended dose of branched chain amino acids? |
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Definition
| 0.03-0.05 g/kg per hour or 2-4 g/hr during exercise and recovery |
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Term
| Supplements of branched chain amino acids are well tolerated up to ___ grams per day. |
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Definition
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Term
| What percent of muscle protein is made up of branched chain amino acids? |
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Definition
|
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Term
| Where in your diet do you get branched chain amino acids? |
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Definition
| meat, poultry, fish, eggs, milk, cheese |
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Term
| What are the positive benefits of branched chain amino acids? |
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Definition
| shown to decrease exercise induced muscle damage and minimize protein degredation and increase lean body mass if suplemented during intense exercise; not shown to effect body composition with resistence exercise, not shown to enhance performance |
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Term
| T/F There is no direct ergogenic benefit from branched chain amino acids. |
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Definition
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Term
| What is the MOA of glutamine? |
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Definition
| anti-cortisol by increasing AA cell transport |
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Term
| What is glutamine useful for? |
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Definition
| preventing URIs in exercise of prolonged duration; also thought to increase muscle mass by increasing intramuscular glycogen; anticatabolic effect that augments protein syntehsis |
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Term
| T/F Glutamine causes an increase in strength and lean body mass as compared to placebo. |
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Definition
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Term
| In order to have any affect on net protein balance, glutamine supplementation must be... |
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Definition
| very high (>20 g/d) for a sustained period |
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Term
|
Definition
| nitrogenous amino acids produced by the liver at a rate of 1-2 grams per day |
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Term
| What is the normal dietary intake of creatine? |
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Definition
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Term
| What kind of exercise does creatine contribute to? |
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Definition
| provides 50% of total ATP requirement during short, high-intensity exercise; after 30 seconds, only contributes 25%; also partially responsible for ATP restoration following exercise |
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Term
| What are the benefits of taking creatine? |
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Definition
| improves breif, intense exercise, improves repetitive bursts |
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Term
| Exercise after ___ seconds relies mostly on oxidative phosphorylation. |
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Definition
|
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Term
| Does creatine have an erogenic benefit? |
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Definition
| yes, increases body composition, and exercise <30 seconds and some benefits from 30-150 seconds |
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Term
| Does creatine help after ACL reconstruction? |
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Definition
|
|
Term
| Does creatine cause an increase in muscle strains or tears? |
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Definition
|
|
Term
| What is the dosing of creatine? |
|
Definition
loading= 20 gm per day for 5 days (0.3 g/kg/day)
maintenance= 3-5 gm per day for 3-4 weeks |
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Term
| What must you take with your creatine? |
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Definition
| need adequate hydration; CHO and protein increases muscle retention of creatine; no real effect on performance |
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Term
| What is the most effective ergogenic nutritional supplement currently available in terms of increasing high-intensity exercise capacity and LBM during training? |
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Definition
|
|
Term
| What are the adverse effects of creatine? |
|
Definition
| anecdotal GI problems and muscle cramping, potential load to kidneys/liver unconfirmed |
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Term
| T/F Creatine can increase the incidence of dehydration and heat illness. |
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Definition
| false; no evidence to support this |
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|
Term
| beta-hydroxy-beta-methylbutyrate is a metabolite of which amino acid? |
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Definition
|
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Term
| What are the effects of beta-hydroxy-beta-methylbutyrate? |
|
Definition
| anticatabolic, inferred by reduction of CK and LDH during weight training + HMB |
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|
Term
| What is the MOA of beta-hydroxy-beta-methylbutyrate? |
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Definition
| HMB metabolized to HMG-CoA; allowing for cholesterol synthesis and quicker recovery after heavy muscle use |
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Term
| What foods have carnitine? |
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Definition
|
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Term
| What kind of carnitine is active? |
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Definition
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|
Term
| T/F There is consistent research to demonstrate improvement of exercise, O2 use, or physical performance with carnitine use. |
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Definition
|
|
Term
| What is the recommended dose of carnitine? |
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Definition
|
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Term
| What kinds of athletes show the most benefit from beta-hydroxy-beta-methylbutyrate? |
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Definition
| untrained individuals; not as apparent in trained atheletes |
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Term
| What is the MOA of beta-hydroxy-beta-methylbutyrate? |
|
Definition
| decreases protein breakdown |
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|
Term
| What are the adverse effects of beta-hydroxy-beta-methylbutyrate? |
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Definition
|
|
Term
| What are the ergogenic effects of caffiene? |
|
Definition
| imcreased time to exhaustion for aerobic activity; decreased times fixed period of cycling, increased tennis performance; decreased recovery times |
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Term
| What type of exercise is caffeine good for? |
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Definition
| little benefit for short burst activity; better for endurance |
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Term
| What is the MOA of benefit from caffeine? |
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Definition
| glycogen sparing, increased epi/cortisol, increases fatty acid oxidation |
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Term
| How much caffeine is in coffee versus a coke? |
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Definition
| coffee= 110-200mg; coke= 40 mg |
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Term
| What are the effects of high doses of caffeine? |
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Definition
| hand steadiness decreases, increased jitteriness, negative effect on mood and concentration, decreased alertness, increased heart rate and blodo pressure, increased urination |
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Term
| What is ephedrine used for? |
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Definition
| weight loss and enhanced performance |
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Term
| What is the MOA of ephedrine for enhancing performance? |
|
Definition
| increases dopamine and norepinephrine release and increases CNS stimulation which delays or masks the perception of fatigue |
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Term
| What's another name for ephedrine used in herbal teas? |
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Definition
|
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Term
| What are the complications of blood doping with EPO? |
|
Definition
| hyperviscosity, thrombosis, and hypertension |
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|
Term
| What is the MOA of EPO as a ergogenic agent? |
|
Definition
| increases Hgb which increases VO2 max |
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Term
| Do atheletes benefit from taking vitamins? |
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Definition
| no; the adequate diet by most atheletes prevents them from have deficiencies and thereby benefiting from supplementation |
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|
Term
| What is chromium used for? |
|
Definition
| decrease insulin resistance, modulate carbohydrate and lipid metabolism; used for weight loss and muscle development |
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Term
|
Definition
|
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Term
| What is the MOA of hydroxycut's active ingredient, hydroxycitric acid? |
|
Definition
| weight loss by inhibiting mitochondrial citrate lyase causing lower acetyl CoA and reduced fatty acid synthesis |
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Term
| What is the effect of gymnema sylvestre extract, an active ingredient in hydroxycut? |
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Definition
| naturopathic (herbal) remedy for DM |
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Term
| What are teh complications caused by hydroxycut? |
|
Definition
| 23 reports of serious liver problems: jaundice, seizures, CV disorders, rhabdomyolysis |
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