CSCS ACTUAL TIPS QUESTIONS AND ANSWERS SURE
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✔✔Pretest - ✔✔- A test before the beginning of training to determine the athlete's initial
ability levels
- allows coach to design training program
✔✔Evaluation - ✔✔- The process of analyzing test results for the purpose of making
decisions
- Allows coach to assess the training program
✔✔Field Test - ✔✔A test used to assess ability that is performed away from the
laboratory and does not require extensive training or expensive equipment
✔✔4 Reasons for Testing - ✔✔- assess athletic talent
- identify areas that need improvement
- set goals
- evaluate progress
✔✔Citrus Aurantium - ✔✔- suppresses appetite
- increase BMR and lipolysis
- Banned by NCAA
✔✔Ephedrine - ✔✔- Thermogenic effect
- Raises BMR, increases energy expenditure, results in fat loss
- banned by many agencies
✔✔Caffeine intake recommendations - ✔✔3-9 mg/kg of body weight for improved
performance
✔✔Why do we think caffeine increases time to exhaustion? - ✔✔Increase in fat
oxidation slows down glycogen depletion and delays fatigue
✔✔Caffeine benefits - ✔✔- Increases time to exhaustion
,- Its effects on power are still unclear
✔✔Stimulant supplement examples - ✔✔- Caffeine
- Preworkout
- Ephedrine
- Citrus Aurantium
✔✔Creatine Loading - ✔✔- 20-25 g for 5 days
- or 0.3 g/kg of body weight for 5 days
- followed by 2 g per day
✔✔L-carnitine supplementation benefits - ✔✔- may enhance recovery
- claimed to increase fat utilization (no clear results)
✔✔Sodium Citrate - ✔✔- breaks down in body to sodium bicarbonate
- causes less stomach issues than Sodium Bicarbonate
✔✔Sodium Bicarbonate benefits - ✔✔- increase pH of blood
- causes H+ to leave muscle cells
- helps improve MBC and high-intensity performance
✔✔B-alanine benefits - ✔✔- improves anaerobic muscle buffer capacity (MBC)
- can perform endurance longer at higher intensities
✔✔Muscle Buffering Capacity (MBC) - ✔✔- The ability to regulate H+ concentration in
muscles during high-intensity exercise
- Higher capacity = better performance
✔✔Purpose of buffers - ✔✔Help get rid of H+ build up to improve performance
✔✔Examples of Nutritional muscle buffers - ✔✔- B-alanine
- Sodium Bicarbonate
- Sodium Citrate
✔✔What are the "claimed" benefits of B-hydroxy-B-Methylbutyrate (HMB)? - ✔✔- it is
believed that is has anabolic and lipolytic effects
- not much supporting researc
✔✔What is Arginine "claimed" to do? - ✔✔- increase nitric oxide levels
- increase muscle blood flow
- increase exercise performance
- not much research
✔✔What are the 3 BCAAs? - ✔✔- isoleucine
- leucine
, - valine
✔✔Which BCAA is the key regulator in stimulating protein synthesis? - ✔✔Leucine
✔✔BMI for "Obese" - ✔✔30-34.9
✔✔BMI for "Normal" - ✔✔18.5-24.9
✔✔What actually contributes to the weight loss in Low-Carb diets? - ✔✔- cutting carbs
= cutting water intake
- also means you're eating more protein and feeling fuller
✔✔General guidelines for off-season weight gain - ✔✔- 500 extra calories per day
- 1.5 - 2 g of protein/kg of bw
✔✔Cunninghan Equation to estimate RMR - ✔✔- RMR = 500 + 22(lean body mass in
kg)
- better for athletes because it takes into account FFM
✔✔Energy Expenditure %'s - ✔✔- RMR: 65-70%
- Physical Activity: 20-30 %
- Thermogenesis: 10-15 %
✔✔diet-induced thermogenesis - ✔✔- The thermic effect of food
- The increase in energy expenditure above the RMR, measured for several hours after
a meal
✔✔Factors influencing energy requirements (highest to lowest) - ✔✔1. Resting
Metabolic Rate
2. Physical Activity
3. Thermic effect of food
✔✔basal metabolic rate (BMR) - ✔✔- A measure of the calories required for maintaining
normal body functions
- measured after over-night fast
✔✔What is the largest contributor towards total energy expenditure? - ✔✔- BMR/RMR
- Accounts for 65-70% of daily energy expenditure
✔✔During which training mode is the ETC used the most? - ✔✔Long distance aerobic
training
✔✔Adult athlete protein content per meal - ✔✔20-30 g of a higher-leucine protein
A+
✔✔Pretest - ✔✔- A test before the beginning of training to determine the athlete's initial
ability levels
- allows coach to design training program
✔✔Evaluation - ✔✔- The process of analyzing test results for the purpose of making
decisions
- Allows coach to assess the training program
✔✔Field Test - ✔✔A test used to assess ability that is performed away from the
laboratory and does not require extensive training or expensive equipment
✔✔4 Reasons for Testing - ✔✔- assess athletic talent
- identify areas that need improvement
- set goals
- evaluate progress
✔✔Citrus Aurantium - ✔✔- suppresses appetite
- increase BMR and lipolysis
- Banned by NCAA
✔✔Ephedrine - ✔✔- Thermogenic effect
- Raises BMR, increases energy expenditure, results in fat loss
- banned by many agencies
✔✔Caffeine intake recommendations - ✔✔3-9 mg/kg of body weight for improved
performance
✔✔Why do we think caffeine increases time to exhaustion? - ✔✔Increase in fat
oxidation slows down glycogen depletion and delays fatigue
✔✔Caffeine benefits - ✔✔- Increases time to exhaustion
,- Its effects on power are still unclear
✔✔Stimulant supplement examples - ✔✔- Caffeine
- Preworkout
- Ephedrine
- Citrus Aurantium
✔✔Creatine Loading - ✔✔- 20-25 g for 5 days
- or 0.3 g/kg of body weight for 5 days
- followed by 2 g per day
✔✔L-carnitine supplementation benefits - ✔✔- may enhance recovery
- claimed to increase fat utilization (no clear results)
✔✔Sodium Citrate - ✔✔- breaks down in body to sodium bicarbonate
- causes less stomach issues than Sodium Bicarbonate
✔✔Sodium Bicarbonate benefits - ✔✔- increase pH of blood
- causes H+ to leave muscle cells
- helps improve MBC and high-intensity performance
✔✔B-alanine benefits - ✔✔- improves anaerobic muscle buffer capacity (MBC)
- can perform endurance longer at higher intensities
✔✔Muscle Buffering Capacity (MBC) - ✔✔- The ability to regulate H+ concentration in
muscles during high-intensity exercise
- Higher capacity = better performance
✔✔Purpose of buffers - ✔✔Help get rid of H+ build up to improve performance
✔✔Examples of Nutritional muscle buffers - ✔✔- B-alanine
- Sodium Bicarbonate
- Sodium Citrate
✔✔What are the "claimed" benefits of B-hydroxy-B-Methylbutyrate (HMB)? - ✔✔- it is
believed that is has anabolic and lipolytic effects
- not much supporting researc
✔✔What is Arginine "claimed" to do? - ✔✔- increase nitric oxide levels
- increase muscle blood flow
- increase exercise performance
- not much research
✔✔What are the 3 BCAAs? - ✔✔- isoleucine
- leucine
, - valine
✔✔Which BCAA is the key regulator in stimulating protein synthesis? - ✔✔Leucine
✔✔BMI for "Obese" - ✔✔30-34.9
✔✔BMI for "Normal" - ✔✔18.5-24.9
✔✔What actually contributes to the weight loss in Low-Carb diets? - ✔✔- cutting carbs
= cutting water intake
- also means you're eating more protein and feeling fuller
✔✔General guidelines for off-season weight gain - ✔✔- 500 extra calories per day
- 1.5 - 2 g of protein/kg of bw
✔✔Cunninghan Equation to estimate RMR - ✔✔- RMR = 500 + 22(lean body mass in
kg)
- better for athletes because it takes into account FFM
✔✔Energy Expenditure %'s - ✔✔- RMR: 65-70%
- Physical Activity: 20-30 %
- Thermogenesis: 10-15 %
✔✔diet-induced thermogenesis - ✔✔- The thermic effect of food
- The increase in energy expenditure above the RMR, measured for several hours after
a meal
✔✔Factors influencing energy requirements (highest to lowest) - ✔✔1. Resting
Metabolic Rate
2. Physical Activity
3. Thermic effect of food
✔✔basal metabolic rate (BMR) - ✔✔- A measure of the calories required for maintaining
normal body functions
- measured after over-night fast
✔✔What is the largest contributor towards total energy expenditure? - ✔✔- BMR/RMR
- Accounts for 65-70% of daily energy expenditure
✔✔During which training mode is the ETC used the most? - ✔✔Long distance aerobic
training
✔✔Adult athlete protein content per meal - ✔✔20-30 g of a higher-leucine protein
