CSCS Study Guide UPDATED Exam
Questions and CORRECT Answers
Force = - CORRECT ANSWER - mass x acceleration (Newtons)
Work = - CORRECT ANSWER - force x displacement (Newton meters)
Power = (two formulas) - CORRECT ANSWER - * work/time (Watts or J/s)
* force x velocity
3 energy systems - CORRECT ANSWER - 1) phosphagen
2) glycolysis
3) oxidative
phosphagen system - CORRECT ANSWER - - short, high intensity
- lasting 0-6 sec and partially 6-30 sec
- uses ATP and creatine phosphate
glycolysis - CORRECT ANSWER - - breakdown of carbs
- partially 6-30 sec, fully 30s-2min, partially 2-3min
oxidative - CORRECT ANSWER - - uses carbs and fats
- > 3 min
Protein intake for general fitness - CORRECT ANSWER - 0.8 - 1.0
Protein intake for aerobic endurance - CORRECT ANSWER - 1.0 - 1.6
,protein intake for strength - CORRECT ANSWER - 1.4 - 1.7
protein intake for strength+aerobic or sprint training - CORRECT ANSWER - 1.4 - 1.7
how much total protein after resistance training bout - CORRECT ANSWER - 20 - 48 g
daily fiber intake for women & men - CORRECT ANSWER - 21 - 29 g/day women
30 - 38 g/day men
g/kg of carb requirements for endurance - CORRECT ANSWER - 8-10 g/kg
g/kg of carb requirements for strength/sprint - CORRECT ANSWER - 5 - 6 g/kg
how many g/kg of carbs within 30 min after aerobic exercise - CORRECT ANSWER - 1.5
g/kg of high glycemic carbs
daily intake of water for men and women - CORRECT ANSWER - men = 3.7L
women = 2.7L
a loss of what % body weight after training indicates lack of fluid replacement - CORRECT
ANSWER - >2%
Sweat rate formula - CORRECT ANSWER - pre exercise weight - post exercise weight +
fluid intake - urine output
consume how much water for each kg & lb lost in sweat - CORRECT ANSWER - 1.5L
per kg
, 0.7L per lb
how many g/kg of carbs and protein for pre exercise meal 4 hours prior - CORRECT
ANSWER - 1-4 g/kg of carbs
0.15-0.25 g/kg of protein
how many g/kg of carbs for pre exercise meal 2 hours prior - CORRECT ANSWER -1
g/kg of carbs
sports drink content for activity in hot weather - CORRECT ANSWER - 20-30 mEq of
sodium/L
2-5 mEq of potassium/L
5-10% carb concentration
carb loading in g/kg a day - CORRECT ANSWER - 8-10 g/kg
children weighing 88 lbs should drink how much during practice - CORRECT ANSWER -
5oz every 20 min
adolescents weighing 132 lbs should drink how much during practice - CORRECT
ANSWER - 9oz every 20 min
aerobic endurance athletes should consume how many g of carbs per hour during prolonged
endurance activities - CORRECT ANSWER - 30-90 g
how much protein per meal and how often each meal for optimal muscle remodeling -
CORRECT ANSWER - 20-30 g per meal
meal every 3-4 hours
Questions and CORRECT Answers
Force = - CORRECT ANSWER - mass x acceleration (Newtons)
Work = - CORRECT ANSWER - force x displacement (Newton meters)
Power = (two formulas) - CORRECT ANSWER - * work/time (Watts or J/s)
* force x velocity
3 energy systems - CORRECT ANSWER - 1) phosphagen
2) glycolysis
3) oxidative
phosphagen system - CORRECT ANSWER - - short, high intensity
- lasting 0-6 sec and partially 6-30 sec
- uses ATP and creatine phosphate
glycolysis - CORRECT ANSWER - - breakdown of carbs
- partially 6-30 sec, fully 30s-2min, partially 2-3min
oxidative - CORRECT ANSWER - - uses carbs and fats
- > 3 min
Protein intake for general fitness - CORRECT ANSWER - 0.8 - 1.0
Protein intake for aerobic endurance - CORRECT ANSWER - 1.0 - 1.6
,protein intake for strength - CORRECT ANSWER - 1.4 - 1.7
protein intake for strength+aerobic or sprint training - CORRECT ANSWER - 1.4 - 1.7
how much total protein after resistance training bout - CORRECT ANSWER - 20 - 48 g
daily fiber intake for women & men - CORRECT ANSWER - 21 - 29 g/day women
30 - 38 g/day men
g/kg of carb requirements for endurance - CORRECT ANSWER - 8-10 g/kg
g/kg of carb requirements for strength/sprint - CORRECT ANSWER - 5 - 6 g/kg
how many g/kg of carbs within 30 min after aerobic exercise - CORRECT ANSWER - 1.5
g/kg of high glycemic carbs
daily intake of water for men and women - CORRECT ANSWER - men = 3.7L
women = 2.7L
a loss of what % body weight after training indicates lack of fluid replacement - CORRECT
ANSWER - >2%
Sweat rate formula - CORRECT ANSWER - pre exercise weight - post exercise weight +
fluid intake - urine output
consume how much water for each kg & lb lost in sweat - CORRECT ANSWER - 1.5L
per kg
, 0.7L per lb
how many g/kg of carbs and protein for pre exercise meal 4 hours prior - CORRECT
ANSWER - 1-4 g/kg of carbs
0.15-0.25 g/kg of protein
how many g/kg of carbs for pre exercise meal 2 hours prior - CORRECT ANSWER -1
g/kg of carbs
sports drink content for activity in hot weather - CORRECT ANSWER - 20-30 mEq of
sodium/L
2-5 mEq of potassium/L
5-10% carb concentration
carb loading in g/kg a day - CORRECT ANSWER - 8-10 g/kg
children weighing 88 lbs should drink how much during practice - CORRECT ANSWER -
5oz every 20 min
adolescents weighing 132 lbs should drink how much during practice - CORRECT
ANSWER - 9oz every 20 min
aerobic endurance athletes should consume how many g of carbs per hour during prolonged
endurance activities - CORRECT ANSWER - 30-90 g
how much protein per meal and how often each meal for optimal muscle remodeling -
CORRECT ANSWER - 20-30 g per meal
meal every 3-4 hours
