NSCA CSCS Exam 9-11 || A+ Certified.
Responsible for overseeing the athlete's medical care. correct answers Team Physician
A registered dietician responsible for providing individualized dietary advice. correct answers
Sports Dietician
Not a registered dietitian but has basic training in nutrition and exercise science. correct answers
Sports Nutrition Coach
With an advanced degree is a professional who may work in the sports nutrition industry or
conduct research in the area of sports nutrition and would therefore be able to discuss the
literature on a particular topic. correct answers Sports Nutritionist
- Advice to increase or decrease nutrients in the diet
- To change the timing and size of and composition of meals
- To modify food textures
- To change the route of administration
- First Step
o Defining the athlete's goals and indentifying the coaches goals
- Next Steps
o look at the athlete's diet, individual food preferences (including cultural and religious
considerations), cooking skills, access to food, financial constraints, barriers to making wise
dietary choices, supplement use, weight and body composition history, medical history, training
program, and injuries. correct answers Nutrition Counseling
(1) the appropriate calorie level
(2) macronutrients and micronutrients in recommended amounts
(3) adequate fluids and electrolytes
(4) supplements as necessary to help correct a nutrient deficiency, make up for potential
nutrient shortfalls, or meet training goals. correct answers sports dietician develops
The average daily nutrient requirement
adequate for meeting the needs of most healthy people within each life stage and sex. correct
answers Recommended Dietary Allowance (RDA)
The average daily nutrient intake level recommended when a RDA cannot be established. correct
answers Adequate Intake (AI)
The maximum average daily nutrient level not
associated with any adverse health effects. Intakes above the UL increase potential risk of
adverse effects. (The UL represents intake from all sources including food, water, and
supplements.) correct answers Tolerable Upper Intake Level (UL)
,The average daily nutrient intake level considered sufficient to meet the needs of half of the
healthy population within each life stage and sex. correct answers Estimated Average
Requirement (EAR)
A macronutrient is a nutrient that is required in significant amounts in the diet.
• Three important classes of macronutrients are protein, carbohydrates, and fat correct answers
Macronutrients
• composed of carbon, hydrogen, oxygen, and nitrogen
• Provide approximately 4 kcal/g,
• "Amino" means ―nitrogen containing, and amino acids are the molecules that, when
joined in groups of a few dozen to hundreds, form the thousands of proteins occurring in
nature. correct answers Protein
• 4 amino acids can be synthesized by the human body and are therefore considered
"nonessential" because they do not need to be consumed in the diet.
*• Alanine, Asparagine, Aspartic acid, Glutamic acid* (AAAG)
• *9 amino acids are "essential" because the body cannot manufacture them, they must be
obtained through the diet.*
*• Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan,
Valine* (HILLMPTTV)
• 8 amino acids are considered conditionally essential. These amino acids are typically not
essential though they become essential, and therefore must be obtained through the diet, during
times of illness and stress
*• Arginine, Cysteine, Glutamine, Glycine, Proline, Serine, Tyrosine* correct answers Amino
Acids
- *Determined by amino acid content and protein digestibility*
- *Higher-quality proteins are highly digestible and contain all of the essential amino acids.*
o *Animal-based proteins including eggs, dairy foods, meat, fish, and poultry contain all of the
essential amino acids*, while soy is the only plant-based protein that contains all eight essential
amino acids.
o Plant proteins are less digestible than animal proteins, though digestibility can sometimes be
improved through processing and preparation
o Vegetarians and vegans can meet their protein needs by consuming a variety of plant foods
including legumes, vegetables, seeds, nuts, rice, and whole grains that provide different amino
acids so that all essential amino acids are consumed over the course of the day correct answers
Protein Quality
- The need for amino acids in sedentary, healthy adults results from the constant
turnover of cells and cellular proteins.
- *The RDA for protein for men and women 19 years of age and older, based on
, nitrogen balance studies, is 0.80 g of good-quality protein per kilogram body
weight per day*
- Children, teens, and pregnant and lactating women have higher dietary protein
needs as reflected in the RDA for these groups.
- Protein needs are inversely proportional to calorie intake because small amounts
of protein can be metabolized as a source of energy when a person is in a state of
negative calorie balance correct answers Protein Dietary Recommendations
Protein needs go up as a percentage of total calorie intake by approximately 1% for every 100-
calorie decrease below 2,000 calories. correct answers When calorie intake goes down, protein
intake goes up
- 5% to 20% of total calories for children ages 1 to 3 years
- 10% to 30% of total calories for children ages 4 to 18 years
- 10% to 35% of total calories for adults older than age 18 years correct answers Acceptable
Macronutrient Distribution Range (AMDR) for protein
protein intake and then add carbohydrate and fats as determined by total calorie needs correct
answers Sports dietician should first establish an athlete's...
- Some scientists suggest that adults should consume more than the RDA for bone health, weight
management, and building and repairing muscle.
- Research also suggests that higher-protein, lower-carbohydrate diets can favorably affect blood
lipids, particularly in obese individuals
- Though research suggests that supplemental, but not dietary, protein increases calcium losses
through urine, in healthy individuals consuming 0.7 to 2.1 g of protein per kilogram body
weight, both urinary calcium excretion and intestinal calcium absorption increases
- *Low dietary protein intake (0.7 g protein per kilogram body weight per day) suppresses
intestinal calcium absorption*
- Greater amounts of protein lead to a greater increase in satiety
- *Protein also has the greatest thermic effect of feeding, more calories are burned during the
digestion of protein as compared to carbohydrate or fat.*
- *Higher protein diets help spare mu correct answers Concerns about the RDA for Protein
- *Adults in a general fitness program* can likely meet their protein requirements by consuming
*0.8 to 1.0 g* of protein per kilogram body weight per day.
- *Aerobic endurance athletes* who consume a sufficient number of calories require
approximately *1.0 to 1.6 g* of protein per kilogram body weight per day.
- *Strength athletes* need approximately *1.4 to 1.7 g* of protein per kilogram body weight per
day.
- Athletes who generally do a *combination of strength and aerobic endurance or anaerobic
sprint training* and who are consuming adequate calories should ingest *1.4 to 1.7 g* of protein
per kilogram body weight. correct answers Protein Requirements
Protein consumed after exercise increases muscle protein synthesis, and muscle sensitivity to
amino acids is enhanced for up to 48 hours after a bout of exercise.
- Consuming protein sooner, rather than waiting, has a greater effect on acute muscle protein
synthesis
Responsible for overseeing the athlete's medical care. correct answers Team Physician
A registered dietician responsible for providing individualized dietary advice. correct answers
Sports Dietician
Not a registered dietitian but has basic training in nutrition and exercise science. correct answers
Sports Nutrition Coach
With an advanced degree is a professional who may work in the sports nutrition industry or
conduct research in the area of sports nutrition and would therefore be able to discuss the
literature on a particular topic. correct answers Sports Nutritionist
- Advice to increase or decrease nutrients in the diet
- To change the timing and size of and composition of meals
- To modify food textures
- To change the route of administration
- First Step
o Defining the athlete's goals and indentifying the coaches goals
- Next Steps
o look at the athlete's diet, individual food preferences (including cultural and religious
considerations), cooking skills, access to food, financial constraints, barriers to making wise
dietary choices, supplement use, weight and body composition history, medical history, training
program, and injuries. correct answers Nutrition Counseling
(1) the appropriate calorie level
(2) macronutrients and micronutrients in recommended amounts
(3) adequate fluids and electrolytes
(4) supplements as necessary to help correct a nutrient deficiency, make up for potential
nutrient shortfalls, or meet training goals. correct answers sports dietician develops
The average daily nutrient requirement
adequate for meeting the needs of most healthy people within each life stage and sex. correct
answers Recommended Dietary Allowance (RDA)
The average daily nutrient intake level recommended when a RDA cannot be established. correct
answers Adequate Intake (AI)
The maximum average daily nutrient level not
associated with any adverse health effects. Intakes above the UL increase potential risk of
adverse effects. (The UL represents intake from all sources including food, water, and
supplements.) correct answers Tolerable Upper Intake Level (UL)
,The average daily nutrient intake level considered sufficient to meet the needs of half of the
healthy population within each life stage and sex. correct answers Estimated Average
Requirement (EAR)
A macronutrient is a nutrient that is required in significant amounts in the diet.
• Three important classes of macronutrients are protein, carbohydrates, and fat correct answers
Macronutrients
• composed of carbon, hydrogen, oxygen, and nitrogen
• Provide approximately 4 kcal/g,
• "Amino" means ―nitrogen containing, and amino acids are the molecules that, when
joined in groups of a few dozen to hundreds, form the thousands of proteins occurring in
nature. correct answers Protein
• 4 amino acids can be synthesized by the human body and are therefore considered
"nonessential" because they do not need to be consumed in the diet.
*• Alanine, Asparagine, Aspartic acid, Glutamic acid* (AAAG)
• *9 amino acids are "essential" because the body cannot manufacture them, they must be
obtained through the diet.*
*• Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan,
Valine* (HILLMPTTV)
• 8 amino acids are considered conditionally essential. These amino acids are typically not
essential though they become essential, and therefore must be obtained through the diet, during
times of illness and stress
*• Arginine, Cysteine, Glutamine, Glycine, Proline, Serine, Tyrosine* correct answers Amino
Acids
- *Determined by amino acid content and protein digestibility*
- *Higher-quality proteins are highly digestible and contain all of the essential amino acids.*
o *Animal-based proteins including eggs, dairy foods, meat, fish, and poultry contain all of the
essential amino acids*, while soy is the only plant-based protein that contains all eight essential
amino acids.
o Plant proteins are less digestible than animal proteins, though digestibility can sometimes be
improved through processing and preparation
o Vegetarians and vegans can meet their protein needs by consuming a variety of plant foods
including legumes, vegetables, seeds, nuts, rice, and whole grains that provide different amino
acids so that all essential amino acids are consumed over the course of the day correct answers
Protein Quality
- The need for amino acids in sedentary, healthy adults results from the constant
turnover of cells and cellular proteins.
- *The RDA for protein for men and women 19 years of age and older, based on
, nitrogen balance studies, is 0.80 g of good-quality protein per kilogram body
weight per day*
- Children, teens, and pregnant and lactating women have higher dietary protein
needs as reflected in the RDA for these groups.
- Protein needs are inversely proportional to calorie intake because small amounts
of protein can be metabolized as a source of energy when a person is in a state of
negative calorie balance correct answers Protein Dietary Recommendations
Protein needs go up as a percentage of total calorie intake by approximately 1% for every 100-
calorie decrease below 2,000 calories. correct answers When calorie intake goes down, protein
intake goes up
- 5% to 20% of total calories for children ages 1 to 3 years
- 10% to 30% of total calories for children ages 4 to 18 years
- 10% to 35% of total calories for adults older than age 18 years correct answers Acceptable
Macronutrient Distribution Range (AMDR) for protein
protein intake and then add carbohydrate and fats as determined by total calorie needs correct
answers Sports dietician should first establish an athlete's...
- Some scientists suggest that adults should consume more than the RDA for bone health, weight
management, and building and repairing muscle.
- Research also suggests that higher-protein, lower-carbohydrate diets can favorably affect blood
lipids, particularly in obese individuals
- Though research suggests that supplemental, but not dietary, protein increases calcium losses
through urine, in healthy individuals consuming 0.7 to 2.1 g of protein per kilogram body
weight, both urinary calcium excretion and intestinal calcium absorption increases
- *Low dietary protein intake (0.7 g protein per kilogram body weight per day) suppresses
intestinal calcium absorption*
- Greater amounts of protein lead to a greater increase in satiety
- *Protein also has the greatest thermic effect of feeding, more calories are burned during the
digestion of protein as compared to carbohydrate or fat.*
- *Higher protein diets help spare mu correct answers Concerns about the RDA for Protein
- *Adults in a general fitness program* can likely meet their protein requirements by consuming
*0.8 to 1.0 g* of protein per kilogram body weight per day.
- *Aerobic endurance athletes* who consume a sufficient number of calories require
approximately *1.0 to 1.6 g* of protein per kilogram body weight per day.
- *Strength athletes* need approximately *1.4 to 1.7 g* of protein per kilogram body weight per
day.
- Athletes who generally do a *combination of strength and aerobic endurance or anaerobic
sprint training* and who are consuming adequate calories should ingest *1.4 to 1.7 g* of protein
per kilogram body weight. correct answers Protein Requirements
Protein consumed after exercise increases muscle protein synthesis, and muscle sensitivity to
amino acids is enhanced for up to 48 hours after a bout of exercise.
- Consuming protein sooner, rather than waiting, has a greater effect on acute muscle protein
synthesis
