CISSN Exam Questions and Answers
100% Correct
If elite runners were broken into two groups and one consumes either a high CHO diet
or a low CHO diet, how would this affect the rate of glycogen breakdown during running
for the two groups? - ANSWER-The rate of glycogen breakdown would be greater for
the high CHO group
What is the main glucose transport protein in the muscles that responds to an increase
insulin level after CHO ingestion? - ANSWER-GLUT 4
When engaging in long durations of exercise (i.e. marathon runner), how long will it take
a marathon runner to recover muscle glycogen if those stores were fully depleted during
a race? - ANSWER-20-24 hours
Keratin sulfate, hyaluronic acid, chondroitin sulfate are all types of ________. -
ANSWER-Glucosaminoglycans
Cellulose, pectin, and legnin are types of ________. - ANSWER-fiber
Insulin is produced by the ________ cell of the _________. - ANSWER-beta-cells,
pancreas
During a fasted state, the_______ is able to produce glucose through a process called
_________ and release it into circulation to prevent hypoglycemia. - ANSWER-liver,
gluconeogenisis
What stores the most glycogen? - ANSWER-Type II muscles
Carbohydrate digestion (primarily monosaccharides) begins with ________ and then
digestives juices later split the _______ bonds in amylose. - ANSWER-saliva, alpha1-4
What is true about chondroitin sulfate? - ANSWER-it is a glycosaminoglycan, it is found
in joints, it binds to water to maintain fluid
It is recommended for adult males under the age of 50 to consume _______ g of fiber
and adult females under the age of 50 to consume ______ g grams of fiber per day. -
ANSWER-38; 25
Which of the following is true in regards to the glycemic index? - ANSWER-white bread
is the standard food, high glycemic foods will increase glucose levels to a greater extent
at a quicker rate, low glycemic foods will increase blood glucose levels to a lesser
extent and at a slower rate
,lactose is a glucose molecule linked to a galactose and is primarily found in milk -
ANSWER-true
according to research, 4-5 months of weight training or 8 weeks of cycling training can
increase glycogen stores in the muscle by nearly 36% - ANSWER-true
A reduction in a persons RER as a result from endurance training suggests an
adaptation occurs in the body that allows the muscle to oxidize fatty acids during
exercise - ANSWER-true
the ideal CHO sport drink would contain _______ % CHO and athletes should drink this
every ______ hour of endurance performance. - ANSWER-6-8%; one
What is true regarding glycogen loading? - ANSWER-it is also known as carb loading, it
is used to enhance performance for when the time is greater than 90 minutes, it can
increase glycogen stores 50%, the classic method involves depleting muscle glycogen
stores for 3 days and then loading for 3 days
What would be recommended to minimize protein degradation? - ANSWER-consume
CHO and protein immediately after exercise
Glycogen depletion during exercise is associated with which of the following? -
ANSWER-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 -
ANSWER-true
What is true regarding the BCAA's leucine, isoleucine, and valine? - ANSWER-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. - ANSWER-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 - ANSWER-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) - ANSWER-true
According to research, athletes consuming vegetarian diets relative to athletes
consuming meat-based protein diets are more likely to have - ANSWER-lower total
body creatine levels
, What are two of the three main mechanisms for the anti-obesity and body composition
effects of EPA and DHA - ANSWER-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 - ANSWER-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 - ANSWER-protective
Although its debatable, __________ is believed to have beneficial effect on fat
deposition but the dosage that is recommended is very cloudy. - ANSWER-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. - ANSWER-low; high
What is true regarding soy proteins? - ANSWER-it is a complete protein, it contains
~85% lower EAA's than milk
What would have the greatest effect on muscle protein synthesis? - ANSWER-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? - ANSWER-
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? - ANSWER-
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? - ANSWER-Whey and
egg
When is the most ideal time for an athlete to ingest protein? - ANSWER-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 - ANSWER-false
What is true regarding the consumption of a high protein diet (>2.2g/kg/d) - ANSWER-
fat mass may decrease and lean body mass may increase
100% Correct
If elite runners were broken into two groups and one consumes either a high CHO diet
or a low CHO diet, how would this affect the rate of glycogen breakdown during running
for the two groups? - ANSWER-The rate of glycogen breakdown would be greater for
the high CHO group
What is the main glucose transport protein in the muscles that responds to an increase
insulin level after CHO ingestion? - ANSWER-GLUT 4
When engaging in long durations of exercise (i.e. marathon runner), how long will it take
a marathon runner to recover muscle glycogen if those stores were fully depleted during
a race? - ANSWER-20-24 hours
Keratin sulfate, hyaluronic acid, chondroitin sulfate are all types of ________. -
ANSWER-Glucosaminoglycans
Cellulose, pectin, and legnin are types of ________. - ANSWER-fiber
Insulin is produced by the ________ cell of the _________. - ANSWER-beta-cells,
pancreas
During a fasted state, the_______ is able to produce glucose through a process called
_________ and release it into circulation to prevent hypoglycemia. - ANSWER-liver,
gluconeogenisis
What stores the most glycogen? - ANSWER-Type II muscles
Carbohydrate digestion (primarily monosaccharides) begins with ________ and then
digestives juices later split the _______ bonds in amylose. - ANSWER-saliva, alpha1-4
What is true about chondroitin sulfate? - ANSWER-it is a glycosaminoglycan, it is found
in joints, it binds to water to maintain fluid
It is recommended for adult males under the age of 50 to consume _______ g of fiber
and adult females under the age of 50 to consume ______ g grams of fiber per day. -
ANSWER-38; 25
Which of the following is true in regards to the glycemic index? - ANSWER-white bread
is the standard food, high glycemic foods will increase glucose levels to a greater extent
at a quicker rate, low glycemic foods will increase blood glucose levels to a lesser
extent and at a slower rate
,lactose is a glucose molecule linked to a galactose and is primarily found in milk -
ANSWER-true
according to research, 4-5 months of weight training or 8 weeks of cycling training can
increase glycogen stores in the muscle by nearly 36% - ANSWER-true
A reduction in a persons RER as a result from endurance training suggests an
adaptation occurs in the body that allows the muscle to oxidize fatty acids during
exercise - ANSWER-true
the ideal CHO sport drink would contain _______ % CHO and athletes should drink this
every ______ hour of endurance performance. - ANSWER-6-8%; one
What is true regarding glycogen loading? - ANSWER-it is also known as carb loading, it
is used to enhance performance for when the time is greater than 90 minutes, it can
increase glycogen stores 50%, the classic method involves depleting muscle glycogen
stores for 3 days and then loading for 3 days
What would be recommended to minimize protein degradation? - ANSWER-consume
CHO and protein immediately after exercise
Glycogen depletion during exercise is associated with which of the following? -
ANSWER-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 -
ANSWER-true
What is true regarding the BCAA's leucine, isoleucine, and valine? - ANSWER-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. - ANSWER-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 - ANSWER-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) - ANSWER-true
According to research, athletes consuming vegetarian diets relative to athletes
consuming meat-based protein diets are more likely to have - ANSWER-lower total
body creatine levels
, What are two of the three main mechanisms for the anti-obesity and body composition
effects of EPA and DHA - ANSWER-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 - ANSWER-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 - ANSWER-protective
Although its debatable, __________ is believed to have beneficial effect on fat
deposition but the dosage that is recommended is very cloudy. - ANSWER-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. - ANSWER-low; high
What is true regarding soy proteins? - ANSWER-it is a complete protein, it contains
~85% lower EAA's than milk
What would have the greatest effect on muscle protein synthesis? - ANSWER-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? - ANSWER-
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? - ANSWER-
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? - ANSWER-Whey and
egg
When is the most ideal time for an athlete to ingest protein? - ANSWER-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 - ANSWER-false
What is true regarding the consumption of a high protein diet (>2.2g/kg/d) - ANSWER-
fat mass may decrease and lean body mass may increase
