Mixed Deck — All CSSD Topics Flashcards

A 65 kg female soccer player wants to lose 4 kg of fat in 8 weeks. Approximately what weekly caloric deficit is needed?

Answer: 500 kcal/day

Losing 0.5 kg/week requires roughly a 500 kcal/day deficit (3,500 kcal ≈ 0.45 kg fat), totaling ~4 kg over 8 weeks.

Which concept explains why athletes performing concurrent training (strength + endurance) may see blunted strength gains compared to strength training alone?

Answer: AMPK-mTOR interference, where AMPK activated by endurance work suppresses mTORC1-driven hypertrophy signaling

Endurance exercise activates AMPK, which can phosphorylate and inhibit mTORC1, the primary anabolic signaling hub for muscle protein synthesis and hypertrophy.

An athlete completing a food record reports eating a 'medium banana.' To convert this to a quantitative nutrient value, the dietitian should FIRST consult which resource?

Answer: USDA FoodData Central database

USDA FoodData Central provides standardized nutrient values by food portion, making it the primary reference for converting food descriptions to nutrient data.

Sports anemia (dilutional pseudoanemia) in endurance athletes is best characterized by:

Answer: Apparent low hemoglobin due to plasma volume expansion with normal iron stores

Endurance training increases plasma volume proportionally more than red cell mass, diluting hemoglobin concentration without true iron deficiency—serum ferritin remains normal.

The thermic effect of food (TEF) contributes approximately what percentage of total daily energy expenditure in most individuals?

Answer: 5–10%

TEF accounts for approximately 5–10% of total daily energy expenditure, representing the energy cost of digesting, absorbing, and metabolizing food.

During a high-altitude competition (>2,000 m), an athlete's carbohydrate needs are altered primarily because of what physiological change?

Answer: Increased reliance on carbohydrate oxidation as the primary fuel due to reduced oxygen availability

At altitude, reduced partial pressure of oxygen shifts substrate use toward carbohydrate oxidation, increasing carbohydrate demand relative to sea-level competition.

Which professional attribute is most valued in competition nutrition within the CSSD field?

Answer: Accountability and commitment to standards

Accountability and commitment to professional standards build trust and ensure consistent, high-quality practice.

What role does collaboration play in eating disorders in athletes for CSSD professionals?

Answer: It enhances outcomes through diverse perspectives and shared expertise

Collaboration leverages diverse perspectives and combined expertise to achieve better outcomes than any individual could alone.

For an athlete with lactose intolerance competing in strength sports, which protein source best replicates whey's anabolic properties while being well-tolerated?

Answer: Pea protein combined with rice protein

A pea and rice protein blend provides a complete amino acid profile with leucine content approaching that of whey, making it a viable anabolic alternative for lactose-intolerant athletes.

Which post-exercise nutrition strategy is MOST appropriate for an athlete whose primary goal is fat loss while maintaining lean mass?

Answer: Consume adequate protein (~0.4 g/kg) post-exercise with a modest carbohydrate reduction relative to maintenance

Maintaining protein intake post-exercise preserves lean mass during a caloric deficit, while a modest carbohydrate reduction (not elimination) supports the energy deficit without completely impairing glycogen resynthesis.

During a high-altitude training camp, an athlete requires how many additional grams of carbohydrate per day compared to sea-level training to compensate for increased oxygen demands?

Answer: Approximately 50–100g more per day

Altitude increases reliance on carbohydrate oxidation due to reduced oxygen availability; approximately 50–100g of additional carbohydrate per day is commonly recommended to support the increased demand.

In CSSD practice, what is the primary purpose of strategic planning?

Answer: To align resources with goals and anticipate challenges

Strategic planning aligns organizational resources with goals and helps anticipate challenges before they become critical issues.

During the off-season, an American football lineman gains 8 kg. DXA shows 5 kg is fat mass and 3 kg is fat-free mass. What does this suggest about his off-season diet?

Answer: His protein intake was sufficient but total calories were excessive

A gain predominantly of fat mass with a smaller FFM gain suggests a caloric surplus beyond what was needed to support lean tissue accretion, indicating excess total calorie intake.

Which hormone increases during exercise to promote lipolysis?

Answer: Epinephrine

Epinephrine, also known as adrenaline, is a hormone released during exercise that plays a crucial role in mobilizing energy stores. It stimulates lipolysis, the breakdown of triglycerides into free fatty acids, making them available as fuel for working muscles. This helps to spare glycogen stores and provide sustained energy during prolonged activity, especially as exercise intensity increases.

What is the most important professional competency for CSSD certification in macronutrient timing?

Answer: Deep knowledge combined with practical application skills

Professional competency requires both deep knowledge of the subject matter and the ability to apply that knowledge in practical situations.

Which foundational principle is MOST important for success in the Board Certified Specialist in Sports Dietetics profession?

Answer: Commitment to continuous learning, ethical practice, and quality outcomes

Success in any professional field requires a commitment to continuous learning to stay current, ethical practice to maintain trust and integrity, and a focus on quality outcomes that serve stakeholders and the public interest.

Which cardiac finding on ECG is most concerning in an athlete with severe anorexia nervosa and should prompt immediate medical referral?

Answer: Prolonged QTc interval

A prolonged QTc interval in anorexia nervosa indicates risk of fatal arrhythmia (torsades de pointes) and warrants immediate cardiac evaluation.

When using skinfold calipers, which condition most significantly reduces measurement reliability?

Answer: Inter-tester variability between different assessors

Inter-tester variability is the largest source of error with skinfold measurements; the same tester (intra-tester) should perform repeated assessments for reliable tracking.

Creatine monohydrate supplementation most directly enhances performance in which type of exercise?

Answer: Repeated high-intensity short-duration bouts with brief recovery periods

Creatine supplementation increases phosphocreatine availability, most benefiting repeated high-intensity, short-duration activities by accelerating ATP resynthesis between bouts.

What documentation is MOST critical to maintain for safety compliance in the Board Certified Specialist in Sports Dietetics field?

Answer: Incident reports, training records, and inspection logs

Incident reports, training records, and inspection logs are essential safety documentation. They demonstrate compliance with safety regulations, track training completion, and provide evidence of systematic hazard management.