CSSD EXAM 2024/2025 WITH GUARANTEED ACCURATE ANSWERS |VERIFIED
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Course
CSSD
Institution
CSSD
The Academy's competition nutrition goals - ACCURATE ANSWERProviding adequate substrate stores to meet fuel demands of event and support cognitive function
Energy balance for optimal health - ACCURATE ANSWER45 kcal/kg FFM
Energy Availability calculation - ACCURATE ANSWER(Energy intake - exerc...
CSSD EXAM 2024/2025
CSSD EXAM 2024/2025 WITH GUARANTEED ACCURATE ANSWERS |VERIFIED
The Academy's competition nutrition goals - ACCURATE
ANSWER✅✅Providing adequate substrate stores to meet fuel demands of event
and support cognitive function
Energy balance for optimal health - ACCURATE ANSWER✅✅45 kcal/kg FFM
Energy Availability calculation - ACCURATE ANSWER✅✅(Energy intake -
exercise energy expenditure)/kg of FFM
Matching carbohydrates to energy expenditure is important why? - ACCURATE
ANSWER✅✅So that amino acids are spared for protein synthesis and not
oxidized
In cases of energy restriction or inactivity (injury) protein intake may be as high as
- ACCURATE ANSWER✅✅2.2 g/kg to prevent FFM loss
,Muscle protein synthesis is optimized by providing how many g of essential amino
acids - ACCURATE ANSWER✅✅~10 g in early recovery phase
Minimum fat intake (% of calories) - ACCURATE ANSWER✅✅20%
How does alcohol affect training and performance? - ACCURATE
ANSWER✅✅-suppresses lipid oxidation
-impairs glycogen storage
-diuretic
-impairs MPS
-compromises body composition goals and increases unplanned eating
Iron and inflammation - ACCURATE ANSWER✅✅ferritin is an acute phase
protein that increases with inflammation
How long to reverse iron-deficiency anemia - ACCURATE ANSWER✅✅3-6
months
Should you take iron supplement after a workout? Why? - ACCURATE
ANSWER✅✅No because the increased levels of hepcidin can interfere with
absorption
Calcium needs - ACCURATE ANSWER✅✅1500 mg/day or 1500-2000 IU/day
What is a hydrated USG - ACCURATE ANSWER✅✅< 1.020
,Carbohydrate refueling - ACCURATE ANSWER✅✅1-1.2 g/kg/hour in first 4-6
hours
Creatine benefits and concerns - ACCURATE ANSWER✅✅Benefits:
-Improves repeated high-intensity exercise bouts by increasing creatine
concentrations in body
Concerns
-Acute weight gain
-GI distress
Caffeine benefits and concerns - ACCURATE ANSWER✅✅Benefits:
-reduced perception of fatigue
-increases length of performance
Concerns:
-shakiness/anxiety/increased HR
-high doses can fail a drug test
Sodium bicarbonate MOA - ACCURATE ANSWER✅✅Increases plasma
bicarbonate, buffers excess hydrogen ion concentration, raises blood pH and
reverses the clinical manifestations of acidosis.
Sodium bicarb benedits and concerns - ACCURATE ANSWER✅✅Benefits:
-lowered effect of lactic acid in high-intensity exercise
Concern:
-GI upset
Beta-alanine benefits and concerns - ACCURATE ANSWER✅✅Benefit:
-lowered effect of lactic acid
-may enhance training capacity
Concern:
-paresthesia (tingling sensation)
Nitrates benefits and concerns - ACCURATE ANSWER✅✅Benefits:
-improves exercise tolerance and economy
-may benefit endurance performance
Concern:
-food sources are high in fiber
-urine discoloration
Nutrient concerns in vegetarianism - ACCURATE ANSWER✅✅protein, fat,
iron, zinc, B12, calcium, omega-3's, creatine, and carnosine
Goals of training at altitude - ACCURATE ANSWER✅✅naturally increase RBC
mass so more oxygen is available
Needs for training at altitude - ACCURATE ANSWER✅✅-sufficient iron stores
to enable hematological adaptation
-fluid needs may increase as high as 4-5 L
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