Mixed Deck — All CSN Topics Flashcards

Which dietary assessment method best captures an athlete's usual intake over several months?

Answer: Food frequency questionnaire

An FFQ asks how often foods were eaten over a long period, so it reflects habitual intake.

An athlete in a sport with a high risk of disordered eating shows rapid weight loss and secretive eating. What should the sports nutritionist do?

Answer: Refer to a multidisciplinary team that includes a physician and a mental health professional

Suspected eating disorders go beyond a nutritionist's scope and need multidisciplinary treatment.

For events lasting longer than about 2.5 hours, what carbohydrate intake strategy is supported by current evidence?

Answer: Up to about 90 g per hour using multiple transportable carbohydrates such as glucose and fructose

Glucose-fructose blends use different gut transporters, allowing intake and oxidation of up to about 90 g/h.

Which adaptation typically occurs after 10-14 days of heat acclimatization?

Answer: Expanded plasma volume and earlier onset of sweating

Heat acclimatization increases plasma volume, sweats earlier and more, and conserves sodium.

For an athlete with a bone stress injury, which nutrients are most important to assess and optimize?

Answer: Energy, calcium, and vitamin D

Adequate energy availability, calcium, and vitamin D support bone remodeling and healing.

Which enzyme is considered the rate-limiting step of glycolysis?

Answer: Phosphofructokinase (PFK)

PFK is the key regulatory enzyme of glycolysis and is stimulated by rising ADP and AMP.

A hypoglycemic athlete with diabetes is conscious. What is the standard first treatment?

Answer: About 15 g of fast-acting carbohydrate, then recheck in 15 minutes

The 15-15 rule gives quick glucose while avoiding a large overcorrection.

What is the main benefit of using electrolyte drinks during prolonged exercise?

Answer: Prevent dehydration and cramps

Electrolyte drinks are highly beneficial during prolonged exercise to prevent dehydration and muscle cramps. Through sweat, the body loses significant amounts of fluids and essential electrolytes like sodium, potassium, and chloride. Replenishing these minerals helps maintain fluid balance, supports nerve function, and ensures proper muscle contractions, which are vital for sustained performance and preventing adverse effects.

What does the 'S' in SMART goals stand for?

Answer: Specific

In the SMART goal-setting framework, the 'S' stands for Specific. This principle emphasizes that a goal should be clearly defined, unambiguous, and focused, answering questions like 'What exactly do I want to achieve?' and 'Who is involved?'. A specific goal provides a clear target and direction, making it easier to plan and track progress.

At what level of body weight loss from sweat does aerobic exercise performance begin to measurably decline?

Answer: 2%

Research consistently shows that a body weight loss of approximately 2% from sweat leads to measurable decreases in aerobic performance, thermoregulation, and cognitive function.

An endurance athlete trains 1-3 hours per day at moderate to high intensity. What daily carbohydrate range is typically recommended?

Answer: 6-10 g/kg body weight

Sports nutrition guidelines suggest 6-10 g/kg/day of carbohydrate for 1-3 hours of daily moderate- to high-intensity training.

What is the general guideline for rehydrating after exercise when time to recover is short?

Answer: Drink about 125–150% of the fluid lost, with sodium

Ongoing urine losses mean athletes need about 1.25–1.5 L of fluid per kg of body mass lost, and sodium helps them retain it.

What is the minimum recommended energy availability (EA) threshold to maintain normal physiological function in athletes?

Answer: 30 kcal/kg fat-free mass/day

An energy availability of ≥45 kcal/kg FFM/day is considered optimal, while below 30 kcal/kg FFM/day is associated with physiological impairment.

What is the standard of care for infection prevention in clinical practice?

Answer: Evidence-based practice aligned with current clinical guidelines

The standard of care for infection prevention requires evidence-based practice aligned with current clinical guidelines and best practices.

How should protein intake be distributed across the day to optimize muscle protein synthesis?

Answer: Distribute 20–40 g of protein evenly across 4–5 meals

Distributing protein intake of 20–40 g per meal across 4–5 feeding occasions maximizes the muscle protein synthesis response throughout the day.

A 70 kg cyclist wants to use caffeine before a time trial. Which dose and timing best match current evidence?

Answer: 210-420 mg taken about 60 minutes before the start

Ergogenic caffeine doses are about 3-6 mg/kg, usually taken around 60 minutes before exercise, which for 70 kg is 210-420 mg.

Which vitamin is essential for calcium absorption?

Answer: Vitamin D

Vitamin D is crucial for calcium absorption in the gut and for maintaining proper calcium and phosphate levels in the body. Without sufficient Vitamin D, the body cannot effectively absorb calcium, which is essential for strong bones, muscle function, and nerve transmission.

How should patient consent be obtained for documentation standards procedures?

Answer: Informed consent including risks, benefits, alternatives, and right to refuse

Informed consent requires a thorough discussion of risks, benefits, alternatives, and the patient's right to refuse treatment.

A soccer player has a lactose intolerance diagnosis. What protocol still meets calcium needs?

Answer: Lactose-free dairy, hard cheeses, yogurt, or fortified alternatives

Lactose-free and low-lactose foods provide calcium without symptoms.

An athlete reports tingling skin shortly after taking a supplement. Which supplement most likely caused it?

Answer: Beta-alanine

Paresthesia is a known, harmless side effect of beta-alanine, especially with large single doses.