CSN CSN Weight Management & Body Composition 1 — Questions and Answers
Question 1: Which method is considered the gold standard for measuring body composition in a clinical or research setting?
- Bioelectrical impedance analysis (BIA)
- Dual-energy X-ray absorptiometry (DEXA) (Correct answer)
- Skinfold calipers (3-site method)
- BMI calculation
Correct answer: Dual-energy X-ray absorptiometry (DEXA)
DEXA is widely regarded as the gold standard for body composition assessment due to its ability to differentiate bone mineral, fat mass, and lean soft tissue.
Question 2: What is 'Relative Energy Deficiency in Sport' (RED-S)?
- A condition caused by eating too many carbohydrates
- A syndrome where inadequate energy availability relative to exercise impairs health and performance across multiple organ systems (Correct answer)
- A type of overtraining syndrome specific to strength athletes
- A vitamin deficiency common in endurance athletes
Correct answer: A syndrome where inadequate energy availability relative to exercise impairs health and performance across multiple organ systems
RED-S describes the broad health and performance consequences — including hormonal disruption, bone loss, and immune suppression — resulting from chronically low energy availability.
Question 3: What is the minimum recommended energy availability (EA) threshold to maintain normal physiological function in athletes?
- 20 kcal/kg fat-free mass/day
- 45 kcal/kg fat-free mass/day
- 30 kcal/kg fat-free mass/day (Correct answer)
- 60 kcal/kg fat-free mass/day
Correct 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.
Question 4: A sports nutritionist working with a weight-class athlete who wants to 'cut' 5 lbs in 7 days should primarily advise:
- Severe caloric restriction and sauna use for 5 consecutive days
- A gradual approach focusing on reducing water retention through controlled carbohydrate and sodium reduction, with rehydration plan post-weigh-in (Correct answer)
- Diuretics to maximize water loss the night before weigh-in
- Complete fasting for the final 3 days before competition
Correct answer: A gradual approach focusing on reducing water retention through controlled carbohydrate and sodium reduction, with rehydration plan post-weigh-in
A controlled reduction in carbohydrate and sodium intake to shed water weight, combined with a robust post-weigh-in rehydration and refueling protocol, is the safest and most evidence-based rapid weight management strategy.
Question 5: Which equation is most commonly used by CSN practitioners to estimate resting metabolic rate (RMR)?
- Harris-Benedict equation
- Mifflin-St Jeor equation
- Cunningham equation (lean mass-based) (Correct answer)
- Fick equation
Correct answer: Cunningham equation (lean mass-based)
The Cunningham equation, which uses fat-free mass as its primary input, is most accurate for athletes because it accounts for their higher proportion of metabolically active tissue.
Question 6: What is the typical range of recommended weekly body weight loss to minimize muscle loss during a cutting phase?
- 2–3% of body weight per week
- 0.5–1% of body weight per week (Correct answer)
- 3–5% of body weight per week
- No more than 0.1% per week
Correct answer: 0.5–1% of body weight per week
A loss of 0.5–1% of body weight per week creates a moderate deficit that preferentially reduces fat mass while preserving lean muscle mass.
CSN CSN Weight Management & Body Composition 1
Which method is considered the gold standard for measuring body composition in a clinical or research setting?