SCS Nutrition & Performance Optimization 5

Question 1

A competitive wrestler cutting 5% body weight in 7 days before weigh-in should be counseled to avoid which practice due to serious health risks?

Accepted Answer

Sweating in a sauna for rapid fluid loss

Answer

Rapid fluid loss through sweating (rubber suits, saunas) can cause dangerous hypovolemia, electrolyte imbalances, and impaired thermoregulation, and has been associated with athlete deaths.

Question 2

Protein consumed before sleep has been shown to enhance overnight muscle protein synthesis. What amount and type is most supported by current research?

Accepted Answer

40 g casein protein 30 minutes before sleep

Answer

Research by Res et al. demonstrates that 40 g of casein protein before sleep is effectively digested overnight, stimulating muscle protein synthesis throughout the 7–8 hour fast and improving recovery.

Question 3

An athlete training at altitude (>2,500 m) for the first time has increased nutritional demands for which nutrient due to accelerated red blood cell production?

Accepted Answer

Iron

Answer

Altitude exposure stimulates erythropoiesis through hypoxia-induced EPO release, significantly increasing iron requirements to support hemoglobin synthesis in the new red blood cells.

Question 4

Which strategy best describes 'train low, compete high' in the context of carbohydrate periodization?

Accepted Answer

Perform some training sessions with low glycogen availability to enhance fat adaptation, then compete with full carbohydrate stores

Answer

Train low, compete high involves strategically training with reduced carbohydrate availability to enhance cellular adaptations, then fully restoring glycogen for competition to combine metabolic efficiency with maximal energy availability.

Question 5

A sports nutrition label claims a product contains 5 g of BCAAs. Which three amino acids make up BCAAs, and which is the primary anabolic trigger?

Accepted Answer

Leucine, isoleucine, valine; leucine is primary

Answer

BCAAs are leucine, isoleucine, and valine; leucine is the key anabolic trigger that activates the mTORC1 signaling pathway to initiate muscle protein synthesis.

(SCS) Sports Conditioning Specialist Certification Practice Test

(SCS) Sports Conditioning Specialist Certification Practice Test

SCS Nutrition & Performance Optimization 5