CSCS Nutrition for Sport Performance 1 — Questions and Answers
Question 1: What is the primary energy system used during a 100-meter sprint?
- Oxidative phosphorylation (aerobic)
- Beta-oxidation of fatty acids
- Anaerobic glycolysis
- ATP-PCr (phosphagen) system (Correct answer)
Correct answer: ATP-PCr (phosphagen) system
The ATP-PCr system provides immediate energy for maximal-intensity efforts lasting 1–10 seconds, making it the dominant system during a 100-meter sprint.
Question 2: How many calories per gram does dietary fat provide?
- 4 kcal
- 9 kcal (Correct answer)
- 7 kcal
- 11 kcal
Correct answer: 9 kcal
Dietary fat provides 9 kcal per gram, making it the most calorie-dense macronutrient compared to carbohydrates and protein (4 kcal/g each).
Question 3: What is the recommended post-exercise protein dose to maximize muscle protein synthesis in most athletes?
- 5–10 g
- 50–60 g
- 20–40 g (Correct answer)
- 75–100 g
Correct answer: 20–40 g
Research consistently shows that 20–40 g of high-quality protein post-exercise is sufficient to maximize muscle protein synthesis, with larger doses providing no additional benefit.
Question 4: Glycogen is stored primarily in which two tissues of the body?
- Adipose tissue and kidney
- Pancreas and skeletal muscle
- Liver and heart muscle
- Liver and skeletal muscle (Correct answer)
Correct answer: Liver and skeletal muscle
Glycogen is stored primarily in the liver (for blood glucose regulation) and skeletal muscle (for local energy use during exercise).
Question 5: Which simple, non-invasive indicator do athletes most commonly use to monitor daily hydration status?
- Resting heart rate
- Urine color (Correct answer)
- Blood pressure
- Body temperature
Correct answer: Urine color
Urine color is a practical, validated proxy for hydration; pale yellow indicates adequate hydration, while dark yellow or amber suggests dehydration.
Question 6: For athletes training at moderate-to-high intensity for 1–3 hours per day, what daily carbohydrate intake is recommended?
- 3–5 g/kg/day
- 8–12 g/kg/day
- 10–14 g/kg/day
- 6–10 g/kg/day (Correct answer)
Correct answer: 6–10 g/kg/day
The NSCA and ACSM recommend 6–10 g/kg/day of carbohydrates for athletes performing moderate-to-high intensity training for 1–3 hours daily to meet fuel and recovery demands.
Question 7: Vitamin D is most closely associated with enhancing the intestinal absorption of which mineral?
- Iron
- Zinc
- Magnesium
- Calcium (Correct answer)
Correct answer: Calcium
Vitamin D is essential for intestinal absorption of calcium, which is critical for bone density, muscle contraction, and neuromuscular function in athletes.
CSCS Nutrition for Sport Performance 1
What is the primary energy system used during a 100-meter sprint?