CISSN EXAM QUESTIONS WITH
COMPLETE SOLUTIONS
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 Answers -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 Answers -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 Answers -20-24 hours
Keratin sulfate, hyaluronic acid, chondroitin sulfate are all types of ________. - Correct
Answers –Glucosaminoglycans
Cholesterol is needed for - Correct Answers -steroid hormone synthesis
Supplementing with alpha-hydroxy-isocaproic acid (1.5g/d for 4 weeks) - Correct
Answers -leads to small increases in muscle mass
In humans, glucose may be produced by gluconeogenisis, synthesizing it from all of the
following except: - Correct Answers -fatty acids
Moderate beet intake (660ml) as part of rehydration protocol after a short but
dehydrating bout of endurance exercise - Correct Answers -
________ supplementation can increase muscle power and force output when taken for
14 days at a daily dose of 2.5 grams - Correct Answers -Betaine
Cellulose, pectin, and legnin are types of ________. - Correct Answers -fiber
Insulin is produced by the ________ cell of the _________. - Correct Answers -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 Answers -
liver, gluconeogenisis
,What stores the most glycogen? - Correct Answers -Type II muscles
Carbohydrate digestion (primarily monosaccharides) begins with ________ and then
digestives juices later split the _______ bonds in amylose. - Correct Answers -saliva,
alpha1-4
What is true about chondroitin sulfate? - Correct Answers -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 Answers -38; 25
Which of the following is true in regards to the glycemic index? - Correct Answers -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 Answers -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 Answers -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 Answers -true
the ideal CHO sport drink would contain _______ % CHO and athletes should drink this
every ______ hour of endurance performance. - Correct Answers -6-8%; one
What is true regarding glycogen loading? - Correct Answers -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 Answers -
consume CHO and protein immediately after exercise
Glycogen depletion during exercise is associated with which of the following? - Correct
Answers -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
Answers -true
, What is true regarding the BCAA's leucine, isoleucine, and valine? - Correct Answers -
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 Answers -
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 Answers -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 Answers -
true
According to research, athletes consuming vegetarian diets relative to athletes
consuming meat-based protein diets are more likely to have - Correct Answers -lower
total body creatine levels
What is true regarding soy proteins? - Correct Answers -it is a complete protein, it
contains ~85% lower EAA's than milk
What would have the greatest effect on muscle protein synthesis? - Correct Answers -
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
Answers -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
Answers -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 Answers -
Whey and egg
When is the most ideal time for an athlete to ingest protein? - Correct Answers -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 Answers -false
What is true regarding the consumption of a high protein diet (>2.2g/kg/d) - Correct
Answers -fat mass may decrease and lean body mass may increase
COMPLETE SOLUTIONS
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 Answers -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 Answers -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 Answers -20-24 hours
Keratin sulfate, hyaluronic acid, chondroitin sulfate are all types of ________. - Correct
Answers –Glucosaminoglycans
Cholesterol is needed for - Correct Answers -steroid hormone synthesis
Supplementing with alpha-hydroxy-isocaproic acid (1.5g/d for 4 weeks) - Correct
Answers -leads to small increases in muscle mass
In humans, glucose may be produced by gluconeogenisis, synthesizing it from all of the
following except: - Correct Answers -fatty acids
Moderate beet intake (660ml) as part of rehydration protocol after a short but
dehydrating bout of endurance exercise - Correct Answers -
________ supplementation can increase muscle power and force output when taken for
14 days at a daily dose of 2.5 grams - Correct Answers -Betaine
Cellulose, pectin, and legnin are types of ________. - Correct Answers -fiber
Insulin is produced by the ________ cell of the _________. - Correct Answers -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 Answers -
liver, gluconeogenisis
,What stores the most glycogen? - Correct Answers -Type II muscles
Carbohydrate digestion (primarily monosaccharides) begins with ________ and then
digestives juices later split the _______ bonds in amylose. - Correct Answers -saliva,
alpha1-4
What is true about chondroitin sulfate? - Correct Answers -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 Answers -38; 25
Which of the following is true in regards to the glycemic index? - Correct Answers -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 Answers -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 Answers -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 Answers -true
the ideal CHO sport drink would contain _______ % CHO and athletes should drink this
every ______ hour of endurance performance. - Correct Answers -6-8%; one
What is true regarding glycogen loading? - Correct Answers -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 Answers -
consume CHO and protein immediately after exercise
Glycogen depletion during exercise is associated with which of the following? - Correct
Answers -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
Answers -true
, What is true regarding the BCAA's leucine, isoleucine, and valine? - Correct Answers -
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 Answers -
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 Answers -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 Answers -
true
According to research, athletes consuming vegetarian diets relative to athletes
consuming meat-based protein diets are more likely to have - Correct Answers -lower
total body creatine levels
What is true regarding soy proteins? - Correct Answers -it is a complete protein, it
contains ~85% lower EAA's than milk
What would have the greatest effect on muscle protein synthesis? - Correct Answers -
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
Answers -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
Answers -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 Answers -
Whey and egg
When is the most ideal time for an athlete to ingest protein? - Correct Answers -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 Answers -false
What is true regarding the consumption of a high protein diet (>2.2g/kg/d) - Correct
Answers -fat mass may decrease and lean body mass may increase
