CISSN CORE MAIN 2026 MANUAL QUESTIONS
AND ANSWERS SURE A+
✔✔Research has demonstrated ________ of beta-alanine supplementation on TTE in
exercise tests over 4 mins in duration - ✔✔A modest benefit
✔✔The combination of HIIT and beta-alanine supplementation - ✔✔All of the above
(may improve HIIT performance, may further increase LBM, may improve endurance
✔✔The median effect of beta-alanine supplementation (2.85% improvement) occurs
when the median total of _______ of beta-alanine is consumed - ✔✔179 mg
✔✔While cross-sectional studies have shown ________ baseline carnosine contents in
the gastrocnemius muscle of sprinters and resistance-trained athletes versus their
untrained counterparts, beta-alanine supplementation has also been shown to increase
muscle carnosine - ✔✔Higher, both trained and untrained populations
✔✔_______, the enyzyme that catalyzes the breakdown of carnosine, is present in
serum and various tissues in humans - ✔✔carnosinase
✔✔Describe the basic mechanisms in which beta-alanine supplementation can provide
an ergogenic effect - ✔✔By forming carnosine (via beta-alanine + histidine), this aids
performance vis a vis and intramuscular buffer
,✔✔How long does it take to observe a performance-enhancing effect of beta-alanine
supplementation? - ✔✔2-4 weeks (depending on the dose)
✔✔What is carnosine - ✔✔A dipeptide in skeletal muscle. It acts as an intramuscular
buffer.
✔✔What is the total dose needed to observe an ergogenic effect of beta-alanine? -
✔✔179 grams
✔✔Describe the effect of combining beta-alanine and sodium bicarbonate on 2000m
rowing performance? - ✔✔The addition of sodium bicarbonate to chronic beta-alanine
supplementation may further enhance rowing performance
✔✔Describe how beta-alanine supplementation helps (or not) varying distances in
cyling - ✔✔In highly trained cyclists, beta-alanine helps in a 4km time trial but not in a 1
10km time trial
✔✔Is there an ergogenic effect of beta-alanine supplementation in combat soldiers? -
✔✔May enhance target engagement speed and marksmanship in soldiers
✔✔T or F: four weeks of 4-6 grams daily supplementation of beta-alanine significantly
augments muscle carnosine concentrations - ✔✔true
✔✔T or F: Beta-alanine supplementation currently appears to be safe in healthy
populations at recommended doses - ✔✔true
✔✔T or F: the only reported side effect is parasthesia (ie. tingling), but studies indicate
this can be attenuated by using divided lower doses (1.6 g) - ✔✔true
✔✔T or F: daily supplementation with 4 to 6g of beta-alanine for at least 2 to 4 weeks
has been shown to improve exercise performance - ✔✔true
✔✔T or F: beta-alanine is a non-essential amino acid - ✔✔true
✔✔T or F: beta-alanine would be a great ergogenic aid for the 400m race in track and
field - ✔✔true
✔✔T or F: beta-alanine improves tactical performance in combat soldiers - ✔✔true
✔✔T or F: beta-alanine exerts its best ergogenic effects in events lasting 1-4 mins -
✔✔true
, ✔✔T or F: beta-alanine combines with histidine to form carnosine - ✔✔true
✔✔T or F: beta-alanine has been identified as the rate-limiting precursor to carnosine
synthesis - ✔✔true
✔✔With regards to probiotics, which of the following are true? - ✔✔All of the above (are
live microorganisms, may increase running time to fatigue in the heat, may impact
mood)
✔✔Chronic betaine supplementation may - ✔✔increase total volume of exercise
performed
✔✔Glycerol-containing beverages create an osmotic gradient in the circulation favoring
fluid ________, thereby facilitating ________ and protecting against dehydration. -
✔✔Retention, hyperhydration
✔✔Phosphatidic acid ingestion (750mg/d), combined with a 4-day per week resistance
training program for 2 months in young, resistance-trained individuals may cause the
following - ✔✔Both strength improvement AND lean tissue enhancement
✔✔There is evidence to suggest that supplementing with L-glutamine at a dose of
0.3g/kg once per day over 72 hours post-eccentric exercise - ✔✔Both: lowers muscle
soreness AND promotes a faster recovery of peak torque
✔✔Consuming alpha glycerylphosphorylcholine (alpha-GPC) at a dose of _______ can
enhance lower body force production after _____ days of supplementation -
✔✔600mg/d, 6 days
✔✔Beta-hydroxy-methyl-butyrate (HMB) - ✔✔Two of the above are correct:
✔✔Phosphatidylserine administration at a dose of _______ for 10 days may _________
- ✔✔750mg/d, improve time to exhaustion
✔✔The ingestion of the _________ dipetide at either the low or high dose significantly
improved time to exhaustion during high-intensity exercise compared to a no-hydration
trial. - ✔✔Alanine-glutamine
✔✔There is evidence that suggests archidonic acid supplementation may __________
in trained men - ✔✔enhance lean body mass and upper body strength
✔✔Probiotics ergogenic benefit: - ✔✔may reduce indices of muscle damage, improve
recovery, benefit the immune system, mood, mental health, perhaps body composition
in the overweight
AND ANSWERS SURE A+
✔✔Research has demonstrated ________ of beta-alanine supplementation on TTE in
exercise tests over 4 mins in duration - ✔✔A modest benefit
✔✔The combination of HIIT and beta-alanine supplementation - ✔✔All of the above
(may improve HIIT performance, may further increase LBM, may improve endurance
✔✔The median effect of beta-alanine supplementation (2.85% improvement) occurs
when the median total of _______ of beta-alanine is consumed - ✔✔179 mg
✔✔While cross-sectional studies have shown ________ baseline carnosine contents in
the gastrocnemius muscle of sprinters and resistance-trained athletes versus their
untrained counterparts, beta-alanine supplementation has also been shown to increase
muscle carnosine - ✔✔Higher, both trained and untrained populations
✔✔_______, the enyzyme that catalyzes the breakdown of carnosine, is present in
serum and various tissues in humans - ✔✔carnosinase
✔✔Describe the basic mechanisms in which beta-alanine supplementation can provide
an ergogenic effect - ✔✔By forming carnosine (via beta-alanine + histidine), this aids
performance vis a vis and intramuscular buffer
,✔✔How long does it take to observe a performance-enhancing effect of beta-alanine
supplementation? - ✔✔2-4 weeks (depending on the dose)
✔✔What is carnosine - ✔✔A dipeptide in skeletal muscle. It acts as an intramuscular
buffer.
✔✔What is the total dose needed to observe an ergogenic effect of beta-alanine? -
✔✔179 grams
✔✔Describe the effect of combining beta-alanine and sodium bicarbonate on 2000m
rowing performance? - ✔✔The addition of sodium bicarbonate to chronic beta-alanine
supplementation may further enhance rowing performance
✔✔Describe how beta-alanine supplementation helps (or not) varying distances in
cyling - ✔✔In highly trained cyclists, beta-alanine helps in a 4km time trial but not in a 1
10km time trial
✔✔Is there an ergogenic effect of beta-alanine supplementation in combat soldiers? -
✔✔May enhance target engagement speed and marksmanship in soldiers
✔✔T or F: four weeks of 4-6 grams daily supplementation of beta-alanine significantly
augments muscle carnosine concentrations - ✔✔true
✔✔T or F: Beta-alanine supplementation currently appears to be safe in healthy
populations at recommended doses - ✔✔true
✔✔T or F: the only reported side effect is parasthesia (ie. tingling), but studies indicate
this can be attenuated by using divided lower doses (1.6 g) - ✔✔true
✔✔T or F: daily supplementation with 4 to 6g of beta-alanine for at least 2 to 4 weeks
has been shown to improve exercise performance - ✔✔true
✔✔T or F: beta-alanine is a non-essential amino acid - ✔✔true
✔✔T or F: beta-alanine would be a great ergogenic aid for the 400m race in track and
field - ✔✔true
✔✔T or F: beta-alanine improves tactical performance in combat soldiers - ✔✔true
✔✔T or F: beta-alanine exerts its best ergogenic effects in events lasting 1-4 mins -
✔✔true
, ✔✔T or F: beta-alanine combines with histidine to form carnosine - ✔✔true
✔✔T or F: beta-alanine has been identified as the rate-limiting precursor to carnosine
synthesis - ✔✔true
✔✔With regards to probiotics, which of the following are true? - ✔✔All of the above (are
live microorganisms, may increase running time to fatigue in the heat, may impact
mood)
✔✔Chronic betaine supplementation may - ✔✔increase total volume of exercise
performed
✔✔Glycerol-containing beverages create an osmotic gradient in the circulation favoring
fluid ________, thereby facilitating ________ and protecting against dehydration. -
✔✔Retention, hyperhydration
✔✔Phosphatidic acid ingestion (750mg/d), combined with a 4-day per week resistance
training program for 2 months in young, resistance-trained individuals may cause the
following - ✔✔Both strength improvement AND lean tissue enhancement
✔✔There is evidence to suggest that supplementing with L-glutamine at a dose of
0.3g/kg once per day over 72 hours post-eccentric exercise - ✔✔Both: lowers muscle
soreness AND promotes a faster recovery of peak torque
✔✔Consuming alpha glycerylphosphorylcholine (alpha-GPC) at a dose of _______ can
enhance lower body force production after _____ days of supplementation -
✔✔600mg/d, 6 days
✔✔Beta-hydroxy-methyl-butyrate (HMB) - ✔✔Two of the above are correct:
✔✔Phosphatidylserine administration at a dose of _______ for 10 days may _________
- ✔✔750mg/d, improve time to exhaustion
✔✔The ingestion of the _________ dipetide at either the low or high dose significantly
improved time to exhaustion during high-intensity exercise compared to a no-hydration
trial. - ✔✔Alanine-glutamine
✔✔There is evidence that suggests archidonic acid supplementation may __________
in trained men - ✔✔enhance lean body mass and upper body strength
✔✔Probiotics ergogenic benefit: - ✔✔may reduce indices of muscle damage, improve
recovery, benefit the immune system, mood, mental health, perhaps body composition
in the overweight
