CPSS Athlete Recovery Strategies 4

Question 1

Contrast water therapy (CWT) alternates between hot and cold immersion. What is its primary proposed mechanism for enhancing recovery?

Accepted Answer

Alternating vasodilation and vasoconstriction creating a pumping effect to clear metabolic waste

Answer

Alternating thermal stimuli cause repeated vasodilation and vasoconstriction, theoretically acting as a vascular pump to flush metabolic byproducts.

Question 2

Protein intake of 0.3–0.4 g/kg is recommended immediately post-exercise primarily to:

Accepted Answer

Stimulate maximal muscle protein synthesis

Answer

Ingesting ~0.3–0.4 g/kg of high-quality protein post-exercise maximally stimulates muscle protein synthesis to support repair and adaptation.

Question 3

Which approach to sleep hygiene has the strongest evidence for improving sleep onset latency in athletes?

Accepted Answer

Keeping a consistent sleep-wake schedule and minimizing blue light exposure before bed

Answer

Consistent sleep timing and reducing blue light exposure before bed are evidence-based behavioral strategies that reliably improve sleep onset and quality.

Question 4

In the context of the acute:chronic workload ratio (ACWR), a ratio above 1.5 is associated with:

Accepted Answer

Increased injury risk due to excessive acute load spike

Answer

An ACWR >1.5 indicates the athlete's recent workload has spiked well beyond their chronic fitness base, significantly elevating injury risk.

Question 5

Which recovery modality is specifically recommended to address exercise-induced arterial stiffness and cardiovascular strain post-competition?

Accepted Answer

Sauna/heat therapy

Answer

Repeated sauna use post-exercise has been shown to reduce arterial stiffness, improve endothelial function, and support cardiovascular recovery.

CPSS - Certified Performance and Sport Scientist Practice Test

CPSS - Certified Performance and Sport Scientist Practice Test

CPSS Athlete Recovery Strategies 4