CISSN UPDATED GUIDE 2026 STUDYS
QUESTIONS AND ANSWERS SURE A+
✔✔Glycogen depletion during exercise is associated with which of the following? -
✔✔muscular fatigue and hypoglycemia
✔✔athletes need to experiment with different pre, during, and post CHO intake
protocols in the days leading up to exercise so they can fuel optimally for their
competition - ✔✔true
✔✔What is true regarding the BCAA's leucine, isoleucine, and valine? - ✔✔they are
unique among other EAAs for their roles in protein metabolism as well as the ability to
reduces DOMS
✔✔Findings suggest that the faster digesting ______ protein is more beneficial for
skeletal muscle adaptations than the slower digesting _______ protein. - ✔✔whey;
casein
✔✔After a bout of high intensity exercise that lasts for 60 minutes, in order to achieve
maximal protein synthesis, it would be optimal for the athlete to - ✔✔drink whey protein
combined with milk
,✔✔T or F: research suggests that essential amino acids are gram for gram more
anabolic (i.e. muscle protein synthetic response) than whole protein (whey) - ✔✔true
✔✔According to research, athletes consuming vegetarian diets relative to athletes
consuming meat-based protein diets are more likely to have - ✔✔lower total body
creatine levels
✔✔What is true regarding soy proteins? - ✔✔it is a complete protein, it contains ~85%
lower EAA's than milk
✔✔What would have the greatest effect on muscle protein synthesis? - ✔✔largest dose
of leucine
✔✔You are instructed to put together a meal guide for someone trying to maximize
performance. Over 24hr time span, what would be the be the best option? - ✔✔quality
whole meal every 4 hours with BCAA snack every 2 hrs
✔✔Why is it important for a pregnant woman to ingest a meat-based protein? - ✔✔meat
will help the baby by providing necessary amino acids, meat will provide the folic acid
and iron which is not contained in vegetarian diets, meats have available vitamins that
help nourish the baby
✔✔Which two types of protein have the most similar digestion rates? - ✔✔Whey and
egg
✔✔When is the most ideal time for an athlete to ingest protein? - ✔✔close to their
training session
✔✔it is not recommended for athletes to eat a protein containing meal of some type
(liquid or whole food) as quick as possible after their workout - ✔✔false
✔✔What is true regarding the consumption of a high protein diet (>2.2g/kg/d) - ✔✔fat
mass may decrease and lean body mass may increase
✔✔Which of the following are considered an important role of fatty acids? - ✔✔they act
as hydrophobic anchors for cell membrane proteins, they act as an intracellular signal
transducors, they act as stores forms of energy as triglycerides
✔✔Based on what you know about the accepted nomenclature of fatty acids which is
true about 18:3w3? - ✔✔18 carbons, three C=C (double bonds), first carbon double
bond is 3 carbons from the methyl terminus of the molecule
, ✔✔Adipose tissue may serve as an endocrine organ in our body. What hormone/factor
is secreted to improve insulin sensitivity in skeletal muscle? - ✔✔adipocytokines
✔✔Fatty acids are derived from the hydrolysis of simple and complex lipids that are
categorized as _______ and _______ fats. - ✔✔saturated, unsaturated
✔✔Fatty acids are liberated via lipolysis under conditions of - ✔✔low-to-moderate
exercise, negative energy balance, prolonged exercise
✔✔Diets high in _______ suppress the metabolism of ______ fatty acids which is
common in American diets and is linked to cardiometabolic and neurodegenerative
diseases and chronic pain. - ✔✔Omega 6; Omega-3
✔✔Eicosanoids function in normal physiology and disease pathology alike and support
many process related to cardiovascular function, inflammation, and many more. -
✔✔true
✔✔How do DHA and EPA, which are both eicosanoids, act as anti-inflammatory fatty
acids? - ✔✔They compete with Omega-6 fatty acids and inhibit the group 2 eicosanoids
which are known to cause inflammation, and allow for an increase in group 3
eicosanoids which are known to be anti-inflammatory.
✔✔What are two of the three main mechanisms for the anti-obesity and body
composition effects of EPA and DHA - ✔✔increase fatty acid oxidation and support
insulin sensitivity
✔✔increasing relative ratios of linolenic acids to alpha-linolenic acids can potentially
prevent death after an initial myocardial infarction - ✔✔false
✔✔Ingesting sources of fish that contain long chain omega-3 fatty acids at a young age
may have a "________" effects on joints function and structure - ✔✔protective
✔✔Although its debatable, __________ is believed to have beneficial effect on fat
deposition but the dosage that is recommended is very cloudy. - ✔✔Conjugated linoleic
acids (CLA)
✔✔When insulin levels are ________, it pushes the body to use fat as the primary fuel,
however, when insulin levels are _______, it pushes the body to use carbohydrates for
fuel. - ✔✔low; high
✔✔The ability of metabolically active tissue to change energy sources from fat to
carbohydrates and vice versa is called__________? - ✔✔metabolic flexibility
QUESTIONS AND ANSWERS SURE A+
✔✔Glycogen depletion during exercise is associated with which of the following? -
✔✔muscular fatigue and hypoglycemia
✔✔athletes need to experiment with different pre, during, and post CHO intake
protocols in the days leading up to exercise so they can fuel optimally for their
competition - ✔✔true
✔✔What is true regarding the BCAA's leucine, isoleucine, and valine? - ✔✔they are
unique among other EAAs for their roles in protein metabolism as well as the ability to
reduces DOMS
✔✔Findings suggest that the faster digesting ______ protein is more beneficial for
skeletal muscle adaptations than the slower digesting _______ protein. - ✔✔whey;
casein
✔✔After a bout of high intensity exercise that lasts for 60 minutes, in order to achieve
maximal protein synthesis, it would be optimal for the athlete to - ✔✔drink whey protein
combined with milk
,✔✔T or F: research suggests that essential amino acids are gram for gram more
anabolic (i.e. muscle protein synthetic response) than whole protein (whey) - ✔✔true
✔✔According to research, athletes consuming vegetarian diets relative to athletes
consuming meat-based protein diets are more likely to have - ✔✔lower total body
creatine levels
✔✔What is true regarding soy proteins? - ✔✔it is a complete protein, it contains ~85%
lower EAA's than milk
✔✔What would have the greatest effect on muscle protein synthesis? - ✔✔largest dose
of leucine
✔✔You are instructed to put together a meal guide for someone trying to maximize
performance. Over 24hr time span, what would be the be the best option? - ✔✔quality
whole meal every 4 hours with BCAA snack every 2 hrs
✔✔Why is it important for a pregnant woman to ingest a meat-based protein? - ✔✔meat
will help the baby by providing necessary amino acids, meat will provide the folic acid
and iron which is not contained in vegetarian diets, meats have available vitamins that
help nourish the baby
✔✔Which two types of protein have the most similar digestion rates? - ✔✔Whey and
egg
✔✔When is the most ideal time for an athlete to ingest protein? - ✔✔close to their
training session
✔✔it is not recommended for athletes to eat a protein containing meal of some type
(liquid or whole food) as quick as possible after their workout - ✔✔false
✔✔What is true regarding the consumption of a high protein diet (>2.2g/kg/d) - ✔✔fat
mass may decrease and lean body mass may increase
✔✔Which of the following are considered an important role of fatty acids? - ✔✔they act
as hydrophobic anchors for cell membrane proteins, they act as an intracellular signal
transducors, they act as stores forms of energy as triglycerides
✔✔Based on what you know about the accepted nomenclature of fatty acids which is
true about 18:3w3? - ✔✔18 carbons, three C=C (double bonds), first carbon double
bond is 3 carbons from the methyl terminus of the molecule
, ✔✔Adipose tissue may serve as an endocrine organ in our body. What hormone/factor
is secreted to improve insulin sensitivity in skeletal muscle? - ✔✔adipocytokines
✔✔Fatty acids are derived from the hydrolysis of simple and complex lipids that are
categorized as _______ and _______ fats. - ✔✔saturated, unsaturated
✔✔Fatty acids are liberated via lipolysis under conditions of - ✔✔low-to-moderate
exercise, negative energy balance, prolonged exercise
✔✔Diets high in _______ suppress the metabolism of ______ fatty acids which is
common in American diets and is linked to cardiometabolic and neurodegenerative
diseases and chronic pain. - ✔✔Omega 6; Omega-3
✔✔Eicosanoids function in normal physiology and disease pathology alike and support
many process related to cardiovascular function, inflammation, and many more. -
✔✔true
✔✔How do DHA and EPA, which are both eicosanoids, act as anti-inflammatory fatty
acids? - ✔✔They compete with Omega-6 fatty acids and inhibit the group 2 eicosanoids
which are known to cause inflammation, and allow for an increase in group 3
eicosanoids which are known to be anti-inflammatory.
✔✔What are two of the three main mechanisms for the anti-obesity and body
composition effects of EPA and DHA - ✔✔increase fatty acid oxidation and support
insulin sensitivity
✔✔increasing relative ratios of linolenic acids to alpha-linolenic acids can potentially
prevent death after an initial myocardial infarction - ✔✔false
✔✔Ingesting sources of fish that contain long chain omega-3 fatty acids at a young age
may have a "________" effects on joints function and structure - ✔✔protective
✔✔Although its debatable, __________ is believed to have beneficial effect on fat
deposition but the dosage that is recommended is very cloudy. - ✔✔Conjugated linoleic
acids (CLA)
✔✔When insulin levels are ________, it pushes the body to use fat as the primary fuel,
however, when insulin levels are _______, it pushes the body to use carbohydrates for
fuel. - ✔✔low; high
✔✔The ability of metabolically active tissue to change energy sources from fat to
carbohydrates and vice versa is called__________? - ✔✔metabolic flexibility
