CSSD EXAM QUESTIONS AND ANSWEERS LATEST
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The Academy's competition nutrition goals
Providing adequate substrate stores to meet fuel demands of event and support
cognitive function
Energy balance for optimal health
45 kcal/kg FFM
Energy Availability calculation
(Energy intake - exercise energy expenditure)/kg of FFM
Matching carbohydrates to energy expenditure is important why?
So that amino acids are spared for protein synthesis and not oxidized
In cases of energy restriction or inactivity (injury) protein intake may be as high
as
2.2 g/kg to prevent FFM loss
Muscle protein synthesis is optimized by providing how many g of essential
amino acids
~10 g in early recovery phase
Minimum fat intake (% of calories)
20%
How does alcohol affect training and performance?
-suppresses lipid oxidation
-impairs glycogen storage
-diuretic
-impairs MPS
-compromises body composition goals and increases unplanned eating
Iron and inflammation
ferritin is an acute phase protein that increases with inflammation
How long to reverse iron-deficiency anemia
3-6 months
Should you take iron supplement after a workout? Why?
No because the increased levels of hepcidin can interfere with absorption
Calcium needs
1500 mg/day or 1500-2000 IU/day
What is a hydrated USG
< 1.020
Carbohydrate refueling
1-1.2 g/kg/hour in first 4-6 hours
Creatine benefits and concerns
Benefits:
-Improves repeated high-intensity exercise bouts by increasing creatine concentrations
in body
Concerns
-Acute weight gain
-GI distress
,Caffeine benefits and concerns
Benefits:
-reduced perception of fatigue
-increases length of performance
Concerns:
-shakiness/anxiety/increased HR
-high doses can fail a drug test
Sodium bicarbonate MOA
Increases plasma bicarbonate, buffers excess hydrogen ion concentration, raises blood
pH and reverses the clinical manifestations of acidosis.
Sodium bicarb benedits and concerns
Benefits:
-lowered effect of lactic acid in high-intensity exercise
Concern:
-GI upset
Beta-alanine MOA
increases muscle carnosine (an intracellular buffer)
Beta-alanine benefits and concerns
Benefit:
-lowered effect of lactic acid
-may enhance training capacity
Concern:
-paresthesia (tingling sensation)
Nitrates benefits and concerns
Benefits:
-improves exercise tolerance and economy
-may benefit endurance performance
Concern:
-food sources are high in fiber
-urine discoloration
Nutrient concerns in vegetarianism
protein, fat, iron, zinc, B12, calcium, omega-3's, creatine, and carnosine
Goals of training at altitude
naturally increase RBC mass so more oxygen is available
Needs for training at altitude
-sufficient iron stores to enable hematological adaptation
-fluid needs may increase as high as 4-5 L
Heat exhaustion
inability to sustain cardiac output causing elevated skin temperature with or without
hyperthermia
Symptoms: anxiety, dizziness, and fainting
Cold training
needs higher energy requirements, especially if shivering
Energy restriction for extreme weight loss methods
<30 kcal/kg FFM
Eumenorrhea
, normal cycles 21-35 days (45 in adolescents)
Primary amenorrhea
no menses by 15 years old
Secondary amenorrhea
3 missed cycle
Oligomenorrhea
cycles > 45 days
low EA < 30 kcal/kg FFM and muscle protein synthesis
MPS is reduced due to:
-unfavorable lipid profiles
-endothelial dysfunction
-reduction in glucose utilization
-mobilization of fat stores
-slowing metabolic rate
-decreased production of growth hormone
Age of Peak Bone Mass
Women: 19 yo
Men: 20.5 yo
testosterone and bone mass
testosterone has an anabolic effect on bone by stimulating osteoclasts and increasing
bone formation and calcium absorption
low T associated with low bone mass
Male athletes at risk for low EA/ED/DE
cyclists, ski jumpers, weight class sports
Males at risk for low BMD
runners, cyclist, and other non-weight bearing sports
Frequency of low BMD reassessment
12 months in adults
6 months in adolescents
RED-S treatment strategies
-increase in energy intake, reduction in exercise, or both
-weight gain
-restoration of menses helps restore bone formation to normal
Moderate Risk RED-S clearance
Only can play if medically cleared and on a treatment plan
Coaches prevention strategies for RED-S
-Educate on RED-S, healthy eating, nutrition, and EA
-Reduce emphasis on weight
-Avoid critical comments on body & weight
-Promote that good performance =/= health
Health Care Professionals prevention strategies for RED-S
-Multidisciplinary team
-Educated on detection and treatment
-Implement RED-S risk assessment model
Sport Organization prevention strategies for RED-S
UPDATE .Buy Quality Materials!
The Academy's competition nutrition goals
Providing adequate substrate stores to meet fuel demands of event and support
cognitive function
Energy balance for optimal health
45 kcal/kg FFM
Energy Availability calculation
(Energy intake - exercise energy expenditure)/kg of FFM
Matching carbohydrates to energy expenditure is important why?
So that amino acids are spared for protein synthesis and not oxidized
In cases of energy restriction or inactivity (injury) protein intake may be as high
as
2.2 g/kg to prevent FFM loss
Muscle protein synthesis is optimized by providing how many g of essential
amino acids
~10 g in early recovery phase
Minimum fat intake (% of calories)
20%
How does alcohol affect training and performance?
-suppresses lipid oxidation
-impairs glycogen storage
-diuretic
-impairs MPS
-compromises body composition goals and increases unplanned eating
Iron and inflammation
ferritin is an acute phase protein that increases with inflammation
How long to reverse iron-deficiency anemia
3-6 months
Should you take iron supplement after a workout? Why?
No because the increased levels of hepcidin can interfere with absorption
Calcium needs
1500 mg/day or 1500-2000 IU/day
What is a hydrated USG
< 1.020
Carbohydrate refueling
1-1.2 g/kg/hour in first 4-6 hours
Creatine benefits and concerns
Benefits:
-Improves repeated high-intensity exercise bouts by increasing creatine concentrations
in body
Concerns
-Acute weight gain
-GI distress
,Caffeine benefits and concerns
Benefits:
-reduced perception of fatigue
-increases length of performance
Concerns:
-shakiness/anxiety/increased HR
-high doses can fail a drug test
Sodium bicarbonate MOA
Increases plasma bicarbonate, buffers excess hydrogen ion concentration, raises blood
pH and reverses the clinical manifestations of acidosis.
Sodium bicarb benedits and concerns
Benefits:
-lowered effect of lactic acid in high-intensity exercise
Concern:
-GI upset
Beta-alanine MOA
increases muscle carnosine (an intracellular buffer)
Beta-alanine benefits and concerns
Benefit:
-lowered effect of lactic acid
-may enhance training capacity
Concern:
-paresthesia (tingling sensation)
Nitrates benefits and concerns
Benefits:
-improves exercise tolerance and economy
-may benefit endurance performance
Concern:
-food sources are high in fiber
-urine discoloration
Nutrient concerns in vegetarianism
protein, fat, iron, zinc, B12, calcium, omega-3's, creatine, and carnosine
Goals of training at altitude
naturally increase RBC mass so more oxygen is available
Needs for training at altitude
-sufficient iron stores to enable hematological adaptation
-fluid needs may increase as high as 4-5 L
Heat exhaustion
inability to sustain cardiac output causing elevated skin temperature with or without
hyperthermia
Symptoms: anxiety, dizziness, and fainting
Cold training
needs higher energy requirements, especially if shivering
Energy restriction for extreme weight loss methods
<30 kcal/kg FFM
Eumenorrhea
, normal cycles 21-35 days (45 in adolescents)
Primary amenorrhea
no menses by 15 years old
Secondary amenorrhea
3 missed cycle
Oligomenorrhea
cycles > 45 days
low EA < 30 kcal/kg FFM and muscle protein synthesis
MPS is reduced due to:
-unfavorable lipid profiles
-endothelial dysfunction
-reduction in glucose utilization
-mobilization of fat stores
-slowing metabolic rate
-decreased production of growth hormone
Age of Peak Bone Mass
Women: 19 yo
Men: 20.5 yo
testosterone and bone mass
testosterone has an anabolic effect on bone by stimulating osteoclasts and increasing
bone formation and calcium absorption
low T associated with low bone mass
Male athletes at risk for low EA/ED/DE
cyclists, ski jumpers, weight class sports
Males at risk for low BMD
runners, cyclist, and other non-weight bearing sports
Frequency of low BMD reassessment
12 months in adults
6 months in adolescents
RED-S treatment strategies
-increase in energy intake, reduction in exercise, or both
-weight gain
-restoration of menses helps restore bone formation to normal
Moderate Risk RED-S clearance
Only can play if medically cleared and on a treatment plan
Coaches prevention strategies for RED-S
-Educate on RED-S, healthy eating, nutrition, and EA
-Reduce emphasis on weight
-Avoid critical comments on body & weight
-Promote that good performance =/= health
Health Care Professionals prevention strategies for RED-S
-Multidisciplinary team
-Educated on detection and treatment
-Implement RED-S risk assessment model
Sport Organization prevention strategies for RED-S
