CISSN Exam Question and answer
100% correct 2026
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? - correct
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? - correct 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? - correct answer
✔20-24 hours
Keratin sulfate, hyaluronic acid, chondroitin sulfate are all types of ________. - correct answer
✔Glucosaminoglycans
Cellulose, pectin, and legnin are types of ________. - correct answer ✔fiber
Insulin is produced by the ________ cell of the _________. - correct 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. - correct answer ✔liver, gluconeogenisis
What stores the most glycogen? - correct answer ✔Type II muscles
Carbohydrate digestion (primarily monosaccharides) begins with ________ and then digestives juices
later split the _______ bonds in amylose. - correct answer ✔saliva, alpha1-4
,What is true about chondroitin sulfate? - correct 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. - correct answer ✔38; 25
Which of the following is true in regards to the glycemic index? - correct 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 - correct 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% - correct 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 - correct answer ✔true
the ideal CHO sport drink would contain _______ % CHO and athletes should drink this every ______
hour of endurance performance. - correct answer ✔6-8%; one
What is true regarding glycogen loading? - correct 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? - correct answer ✔consume CHO and
protein immediately after exercise
,Glycogen depletion during exercise is associated with which of the following? - correct 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 - correct answer ✔true
What is true regarding the BCAA's leucine, isoleucine, and valine? - correct 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. - correct 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 - correct 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) - correct answer ✔true
According to research, athletes consuming vegetarian diets relative to athletes consuming meat-based
protein diets are more likely to have - correct answer ✔lower total body creatine levels
What is true regarding soy proteins? - correct answer ✔it is a complete protein, it contains ~85%
lower EAA's than milk
What would have the greatest effect on muscle protein synthesis? - correct 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? - correct 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? - correct 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? - correct answer ✔Whey and egg
When is the most ideal time for an athlete to ingest protein? - correct 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 - correct answer ✔false
What is true regarding the consumption of a high protein diet (>2.2g/kg/d) - correct answer ✔fat mass
may decrease and lean body mass may increase
Which of the following are considered an important role of fatty acids? - correct answer ✔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? -
correct answer ✔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? - correct answer ✔adipocytokines
100% correct 2026
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? - correct
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? - correct 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? - correct answer
✔20-24 hours
Keratin sulfate, hyaluronic acid, chondroitin sulfate are all types of ________. - correct answer
✔Glucosaminoglycans
Cellulose, pectin, and legnin are types of ________. - correct answer ✔fiber
Insulin is produced by the ________ cell of the _________. - correct 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. - correct answer ✔liver, gluconeogenisis
What stores the most glycogen? - correct answer ✔Type II muscles
Carbohydrate digestion (primarily monosaccharides) begins with ________ and then digestives juices
later split the _______ bonds in amylose. - correct answer ✔saliva, alpha1-4
,What is true about chondroitin sulfate? - correct 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. - correct answer ✔38; 25
Which of the following is true in regards to the glycemic index? - correct 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 - correct 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% - correct 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 - correct answer ✔true
the ideal CHO sport drink would contain _______ % CHO and athletes should drink this every ______
hour of endurance performance. - correct answer ✔6-8%; one
What is true regarding glycogen loading? - correct 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? - correct answer ✔consume CHO and
protein immediately after exercise
,Glycogen depletion during exercise is associated with which of the following? - correct 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 - correct answer ✔true
What is true regarding the BCAA's leucine, isoleucine, and valine? - correct 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. - correct 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 - correct 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) - correct answer ✔true
According to research, athletes consuming vegetarian diets relative to athletes consuming meat-based
protein diets are more likely to have - correct answer ✔lower total body creatine levels
What is true regarding soy proteins? - correct answer ✔it is a complete protein, it contains ~85%
lower EAA's than milk
What would have the greatest effect on muscle protein synthesis? - correct 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? - correct 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? - correct 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? - correct answer ✔Whey and egg
When is the most ideal time for an athlete to ingest protein? - correct 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 - correct answer ✔false
What is true regarding the consumption of a high protein diet (>2.2g/kg/d) - correct answer ✔fat mass
may decrease and lean body mass may increase
Which of the following are considered an important role of fatty acids? - correct answer ✔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? -
correct answer ✔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? - correct answer ✔adipocytokines
