CNS Sports Nutrition & Exercise Physiology

Question 1

Which energy system provides the primary fuel source during a 400-meter sprint lasting approximately 45–60 seconds?

Accepted Answer

Glycolytic system

Answer

The glycolytic system (anaerobic glycolysis) is the predominant energy pathway for high-intensity efforts lasting roughly 30–120 seconds, such as a 400-meter sprint.

Question 2

Current evidence-based protein recommendations for strength-trained athletes seeking muscle hypertrophy suggest a daily intake of approximately:

Accepted Answer

1.6–2.2 g/kg body weight

Answer

Research consistently supports 1.6–2.2 g/kg/day as the effective range for maximizing muscle protein synthesis in resistance-trained individuals.

Question 3

A competitive cyclist plans to compete in a 3-hour road race. Which carbohydrate strategy best supports endurance performance during the event?

Accepted Answer

Consume 60–90 g carbohydrate per hour from multiple transportable carbohydrate sources

Answer

Multiple transportable carbohydrates (e.g., glucose + fructose) can be oxidized at up to 90 g/hr, sparing glycogen and sustaining high-intensity output during prolonged endurance events.

Question 4

The American College of Sports Medicine recommends athletes drink enough fluid during exercise to prevent body weight loss exceeding:

Accepted Answer

2% of body weight

Answer

Dehydration exceeding 2% of body weight measurably impairs aerobic performance and cognitive function, making this the commonly cited threshold for significant performance decrements.

Question 5

Which of the following female athletes is at GREATEST risk for developing iron-deficiency anemia?

Accepted Answer

An elite distance runner training 80 miles per week on hard surfaces

Answer

Elite distance runners face compounding iron-loss factors: high menstrual losses, foot-strike hemolysis, GI blood loss, hepcidin elevation post-exercise, and heavy sweat losses.

CNS - Certified Nutrition Specialist Practice Test

CNS - Certified Nutrition Specialist Practice Test

CNS Sports Nutrition & Exercise Physiology