ISSA Sports Nutrition & Exercise Performance

Question 1

During high-intensity exercise lasting less than 10 seconds, which energy system is primarily used?

Accepted Answer

Phosphocreatine (ATP-PCr) system

Answer

Oxidative phosphorylation

Answer

Glycolytic system

Answer

Beta-oxidation

Question 2

What is the recommended carbohydrate intake per hour for endurance athletes during exercise lasting longer than 90 minutes?

Accepted Answer

30–60 g/hr

Answer

15–25 g/hr

Answer

80–120 g/hr

Answer

5–10 g/hr

Question 3

Which type of muscle fiber is most reliant on aerobic metabolism and is highly resistant to fatigue?

Accepted Answer

Type I

Answer

Type IIx

Answer

Type IIa

Answer

Type IIb

Question 4

Carbohydrate loading (glycogen loading) is most beneficial for which type of athletic event?

Accepted Answer

Endurance events lasting more than 90 minutes

Answer

A 100-meter sprint

Answer

A 60-minute moderate-intensity ride

Answer

Strength training sessions under 45 minutes

Question 5

What is the primary role of branched-chain amino acids (BCAAs) during prolonged endurance exercise?

Accepted Answer

Serving as an energy substrate and potentially reducing central fatigue

Answer

Enhancing fat oxidation rates

Answer

Increasing insulin secretion significantly

Answer

Stimulating rapid glycogen synthesis

Question 6

Which macronutrient becomes the predominant fuel source during low-to-moderate intensity, prolonged aerobic exercise?

Accepted Answer

Fat

Answer

Protein

Answer

Carbohydrates exclusively

Answer

Alcohol

Question 7

What concept describes the exercise intensity at which the body shifts from predominantly fat to predominantly carbohydrate metabolism?

Accepted Answer

Crossover concept

Answer

Lactate threshold

Answer

VO2 max crossover

Answer

Respiratory exchange ratio peak