Nutrition

The Book is Finished!

Posted by on May 6, 2014 in Book, Exam Preparation, Exercise Science, Exercise Technique, Facility Management, Nutrition, Org & Administration, Personal, Program Design, Review Topics | 7 comments

Wow – talk about the biggest project I have ever undertaken. I’m glad to be done, but at the same time I feel like I could’ve kept going… I’ll have to save those thoughts for a later edition.

Book stats:

Page Count: 104 pages
Word Count: 16,663 words
Image/Diagram Count: 56

The Ultimate Guide to the CSCS Exam

 Table of contents preview:

  • Disclaimer
  • Preface
  • About the Author
  • Materials You Will Need
    • Cost Breakdown
    • Exam Breakdown
  • Part 1 – Scientific Foundations
    • Exercise Science
      • The Sliding Filament Theory Revisited
      • Statics of the Human Musculoskeletal System
      • More Statics: Levers and Mechanics
      • Gender Differences
      • Muscle Twitch
      • Humans: A Hybrid Energy System
      • The Physics of Human Motion
      • Key Anatomy Points
    • Nutrition
      • Protein
      • Carbohydrates
      • Fat
      • Hydration
      • Food Disorders
  • Part 2 – Practical & Applied Knowledge
    • Exercise Technique
      • Fundamental Rules
      • Handgrips
      • Five-Point Body Contact Position
      • Breathing & the Valsalva Maneuver
      • The Five Phases of Sprinting
    • Program Design
      • The Seven Steps of Program Design
      • Cycles and Periodization
    • Organization and Administration
      • Facility Specifications
    • Testing and Evaluation
      • Memorization of the Mean
      • Statistics Review
    • Conclusion and Final Thoughts

 

Pricing and other thoughts

I’ve priced the book at $27 – I feel this is justified given the amount of unique content I’m providing.

This is not a rehashing of the NSCA book, this is not an outline, it’s high quality content that will set you back less than the price of one online practice exam from the NSCA. As I get feedback I plan on editing and updating the book – purchasing this book at any time entitles you to all future updates. As I said in my previous post the pricing will always be the cheapest possible when you buy it, because it’s only going to go up as I add and update the content.

And with that, I know a bunch of you are scheduled to take the exam in the next month or two. Good luck to you, and I hope my book helps. As always, feel free to contact me via email with any questions, clarifications, or criticisms.

Buy my book!

 

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CSCS Practice Questions – Nutrition Part 3

Posted by on May 13, 2013 in Nutrition, Practice Questions, Review Topics | 0 comments

If you answered A. 7000, you  made the same mistake I did on practice exam 2.  I was operating under the assumption that adding lean mass cost just as much as adding a solid pound of fat.  1lb of fat is 3500 calories, so 16lbs over 8 weeks, or 2lbs a week would necessitate 7000 calories extra per week, right?

Wrong.

Adding lean tissue is actually less metabolically expensive than adding fat mass, around 2500 calories.  So the correct answer is B. 5000.  Keep in mind that we are operating under the assumption that all mass added in this hypothetical scenario would be lean, which does not happen in reality.

That’s all I’m going to cover for nutrition on this go-round.  If you want to review this topic some more, read chapter 10 in the book or go through my previous nutrition posts here,

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CSCS Practice Questions – Nutrition Part 2

Posted by on May 9, 2013 in Nutrition, Practice Questions, Review Topics | 0 comments

The answer to the previous question is rather simple.  Well, it kind of depends on what type of learner you are.  It’s simple in that it doesn’t require understanding a concept, which makes it difficult for people like me.  So here’s a little mnemonic device to help you remember:

How much liquid should I consume prior to training?

Source: Wikimedia commons

1/2 of one of these, 2 hours before training…filled with water of course.

Your typical Oktoberfest beer stein is 1 liter of beer.  Drink half of one of these (with water instead of beer), 2 hours before training and that gives you adequate time to urinate the excess water and adequately absorb the water you need.

Don’t do this:

But at the same time, don’t drink nothing.

2 hours beforehand fill that 1 liter stein halfway with water and gulp it down.

 

Next Question
You have an athlete who wants to add 16lbs to his frame over 8 weeks.  How many extra calories should he consume over the course of a week?  Assume all of the weight will be lean tissue.
A. 7000
B. 5000
C. 3000
D. 2500

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CSCS Practice Questions – Nutrition Part 1

Posted by on May 7, 2013 in Nutrition, Practice Questions, Review Topics | 2 comments

I had to take a deep breath and gather some motivation to do this section.  Some of the questions I missed (which is what I used to determine what question I would generate in my last series) are so easy with no scientific explanation that I wasn’t sure how to make it into a legitimate post.

Again I had an embarrassing moment where I’m pretty sure I missed a question on a topic that I directly covered on this blog!  See if you can find the post that covers the following question.

Also I got a random message the other day that said

“Hey what’s up Julian, I want to thank you for taking time out to share your experience on studying for the cscs. You given me the motivation to finish studying.” – Coach Wilson

Just wanted to say thanks!  I appreciate the feedback, and comments like these helped inspire to keep going when I feel like I hit a bit of a lull.

glass-of-water

Nutrition Question 1

If I know I’m going to participate in some training, when should I consume some liquid and how much should I consume to ensure I am both hydrated and have adequate time to lose any excess?

A.  2 hours – 1 pint
B.  1 hour – 1 pint
C.  30min – 1pint
D.  2 hours – 1 quart

 

Also, a preview at coming questions:

Can caffeine dehydrate an athlete?
Should before activity hydration be limited to water?

 

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Sports Nutrition Review 1-5, Estimating Calorie Intake

Posted by on Feb 4, 2013 in Nutrition, Review Topics | 0 comments

Let’s say you have a large football player approach you wanting to gain a large amount of muscle mass.  At 6’3 230lbs, you go over the player’s daily meals and discover he is consuming 20% protein, 50% carbohydrates, and 30% fat in 3500 calories of food.

What would your recommendation be?

If you said to increase protein, like my initial thought would be…you would be WRONG.

The first priority according to the guidelines in the NSCA book, would be to increase calories.

Activity Level Male kcal/lb Female kcal/lb
Light 17 16
Moderate 19 17
Heavy 23 20

Football is considered a “Heavy” activity level, and thus this athlete with an estimated caloric need of 23*230 = 5290 calories is woefully underfed.

  • Light – Walking 2.5-3mph, garage work, housecleaning, golf, table tennis
  • Moderate – Walking 3.5-4mph, cycling, skiing, tennis, dancing
  • Heavy – Heavy digging, basketball, climbing, football soccer

For the CSCS exam, you should be able to identify if an athlete is underfed.  Either memorize this table or just get a good feel for how much athletes should be eating at different activity levels, and if it seems like too few calories, it probably is.  Know that adequate protein can vary greatly with the activity type, but generally 10-15% is the minimum requirement.  In the above example, since the athlete was consuming 20% protein (considered adequate), but only ~60% of required calories it’s obvious the priority should be on increasing caloric intake.

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