CSC Nutrition and Recovery 2

Question 1

What is the general recommendation for sleep duration to optimize athletic recovery?

Accepted Answer

7–9 hours per night

Answer

7–9 hours of sleep per night is recommended for athletes, as this period supports growth hormone release, tissue repair, and cognitive restoration.

Question 2

Which pre-workout meal timing window is generally optimal for performance?

Accepted Answer

1–3 hours before exercise

Answer

Consuming a balanced meal 1–3 hours before training allows for digestion while ensuring nutrients are available to support performance.

Question 3

Creatine monohydrate supplementation primarily enhances performance in which type of activity?

Accepted Answer

High-intensity, short-duration activities (under 30 seconds)

Answer

Creatine increases phosphocreatine stores, enhancing ATP regeneration for high-intensity, short-duration efforts like sprints and heavy lifts.

Question 4

What is the primary physiological benefit of cold water immersion (CWI) for recovery?

Accepted Answer

Reduced peripheral blood flow and inflammation

Answer

CWI causes vasoconstriction, reducing blood flow to periphery and attenuating acute inflammatory responses that contribute to soreness.

Question 5

Which electrolyte is the primary one lost through sweat and must be replaced to prevent hyponatremia risk during prolonged exercise?

Accepted Answer

Sodium

Answer

Sodium is the dominant electrolyte in sweat; drinking only plain water during prolonged exercise without sodium replacement can dilute blood sodium and cause hyponatremia.

CSC - Certified Strength Coach Practice Test

CSC - Certified Strength Coach Practice Test

CSC Nutrition and Recovery 2