Vitamins
Which vitamin plays a role in converting FAD to FADH2 and has a low risk of toxicity?
B2/Riboflavin
What type of iron is found in plant sources and what can be consumed to help increased the bioavailability of this type of iron?
Nonheme iron/vitamin C
What percent of your bodyweight is "water"? (Give a range)
55-65%
Name two types of anabolic agents.
Anabolic steroids
Prohormones
Hormone releasers
Which vitamin plays a role in energy production and mitochondrial metabolism and has an upper limit of 35mg/day?
B3/Niacin
Which mineral plays a function of having a component of ATP and creatine phosphate?
Phosphorus
For every pound lost during exercise, how much fluid should be consumed to accelerate recovery? (Give a range)
16-24 oz
Which popular supplement functions as a vasodilator and helps to improve the "pump" (increases in blood flow to muscles)?
Nitric Oxide (NO)
Which vitamin plays an important role in blood clotting and optimizing bone health?
Vitamin K
Prothrombin (inactive) → Thrombin (active) → Fibrinogen (soluble protein) → Fibrin (insoluble)
Deficiencies in what two vitamins/minerals lead to microcytic/hypochromic anemia (decreased formation of hemoglobin ring or lack of RBCs)?
Iron and B6
Name 2 metrics any athlete can use to monitor hydration status.
Monitor daily bodyweight
Pre- and post- practice weight
Urine color
Urine volume
Why was glycerol put on the banned supplement list and now heavily regulated?
A deficiency in B12 and what other vitamin will lead to megaloblastic anemia (large red blood cells)?
Folate (neural tube defects)
During calcium homeostasis, what must be released in the blood to maintain adequate levels of calcium in the bloodstream?
Parathyroid Hormone (PTH)
To maintain proper hydration during exercise, how much fluids should be consumed approximately 4 hours prior to activity?
400-600mL or 5-7mL/kg of BW
Which fat reducer on the banned list causes significant increases in testosterone levels, which leads to large increases in muscle mass? Significant risk of heart disease is also observed while consuming this supplement.
DHEA
Which vitamin gets converted into calcitriol before being absorbed, and where does the conversion occur?
Vitamin D/kidneys and liver
What are the carrier proteins that carry zinc to different parts of the body?
Albumin and transferrin
In electrolyte balance, which electrolytes are found outside the cell and which are inside?
Outside: sodium, chloride, and calcium
Inside: Potassium, magnesium, phosphate, and sulfate
Which popular endurance enhancer plays a role in decreasing neuromuscular fatigue and stimulating a buffering agent while exercising? And name the buffering agent.
Beta-alanine; Carnosine
Hydration:
Explain why training at high altitudes can lead to rapid rates of dehydration. Must include 3 factors contributing to the dehydration
Temperatures become colder, and colder air generally = dry air; Less pressure driving O2 into the blood; Leads to an increased breathing rate; Increase in cold air volume through lungs; Greater rates of water loss for humidification (insensible water loss); Increased sweat rates?