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Kin 428 > Weight Class Sport > Flashcards

Weight Class Sport Flashcards

(72 cards)

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1
Q

Factors to consider in weight loss

A
  • comprehensive program
  • individual differences in metabolic rate
  • genetics
  • environment
  • timeline
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2
Q

what does the comprehensive program include

A
  • balanced nutrition, kcal restriction
  • aerobic & resistance exercise
  • behavior modification
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3
Q

what is being lost

A

body fat
body water
lean body mass (LBM)

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4
Q

Initial drop in BW

A

glycogen/CHO and water

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5
Q

who else in involved

A

athlete, coach (depending on involvment) physician (medical monitoring), parents (depending on age), sport psychologist/mental trainer

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6
Q

what is important for sports psychologist

A

to figure out why the weight loss is important

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7
Q

what will be lost with fast weight loss

A

increased % LBM

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8
Q

what will be lost with slow weight loss

A

increase % fat mass loss

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9
Q

<1% bw lost per week

A

preserve performance and fat free mass (FFM)

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10
Q

weight-category sports

A

requirement of a weigh-in before comp to provide performance equity and reduced injury risks by eliminating size discrepancies

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11
Q

how do athletes try to gain advantage in weight-category sports

A

competing in weight divisions that are lower than their day-to-day mass

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12
Q

how do they compete in lower weight categories

A

use combination of chronic strategies (body fat losses) and acute manipulations over a period of hours to days before weigh-in (making weight)

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13
Q

chronic body mass management

A

includes strategies implemented over several weeks or months to reduce FM while maintaining or gaining FFM

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14
Q

Acute body mass changes include

A

intentional manipulation of total body water, glycogen stores, and GI tract contents over a period of hours or days

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15
Q

weight loss meal plan: practical suggestions

A
  • energy deficit of ~500-750kcal/day
  • eating every 3 hours
  • protein on top end (>2.2g/kg bW/day)
  • limit energy dense foods and fluids
  • fluids: dairy or dairy alternatives and water
  • coffee consumed as usual but reduce added cals (sugar, cream)
  • reduce alcohol intake/eliminate
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16
Q

food guide reccomendations to weight loss

A
  • have plenty of vegetables and fruits
  • eat protein foods
  • make water your drink of choice
  • choose whole grain foods
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17
Q

people who want to grain strength during weight loss period

A

aim for a weekly BW loss of 0.7%

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18
Q

why should we keep protein high

A

thermic effect
need AA’s and nutrients to build muscle

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19
Q

why important to eat every 3 hours

A

uses more fuel
boosting metabolism

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20
Q

during calorie restriction, cutting BW, change to body comp

A
  • increased protein, decrease fat and carb intake may be beneficial
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21
Q

what has decreased CHO (approx 40%) and increased protein intake shown

A

to result in increased fat loss and preserving lean tissue

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22
Q

example of macro distribution for fat loss

A

40% CHO, 40% protein, 20% fat

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23
Q

why increase protein intake for weight loss

A
  • causes greater feeling of fullness (satiety) vs CHO and fat
  • thermic effect of food is higher vs CHO and fat
  • increase in metabolic cost for ~6hr post meal
  • maintenance of lean muscle mass impacts resting energy needs (metabolism)
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24
Q

What is a low-energy dense diet

A

Diet high in whole fruits and vegetables, whole grains, and incorporates low-fat dairy, legumes/beans, and lean meats and fish

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25
What is the Low energy dense diet low in and eliminate
- lower in fat - reduces or eliminates beverages containing kcal (sweeter beverages and alcohol)
26
What is the energy density of a diet or a food determined by
Measuring the amount of energy (kcal) for a given amount (g) of food
27
what do we want weight to be in on-season
as close to competition weight as possible
28
when should weight loss planning ideally occcur
in off season
29
what should be the goal of an athlete for weight loss
gradual weight loss with adequate fluids and protein
30
when is weight loss in off season not always possible
weight class sports
31
what types of sports do body weight and composition play an important role
aesthetic, weight class, technical, endurance
32
aesthetic sports
dancing, gymnastics
33
weight class sports
judo, taekwondo, boxing, rowing
34
technical sports
high jump, ski jump, long jump, triple jump
35
methods for weight loss in sport
frequent fasting/starvation major kcal restrictions increased exercise (prmarily cardio) severe fluid restriction heat training (sauna + cardio) cardio training in rubber suits vomiting diuretics (WADA banned)
36
4 weight making methods
lower glycogen, GI tract contents, water retention, dehydration
37
why does reduced glycogen lower weight
less water storage each g is stored with almost 3g of water
38
how to reduce muscle and glycogen intake
low carb intake exercise
39
how to reduce water retention
- low salt diets - reduce sodium intake
40
how to reduce faecal GI bulk
- low fiber - low residue
41
how to remove water from intra and extracellular space
- heated environments (ex sauna) - exercise
42
methods of body water manipulation
- passive sweating - active sweating (exercise) - fluid restriction - water loading - diuretics - blood withdrawal pre-weigh in (for reinfusion after)
43
water loading
intake large volumes of fluid for days, followed by sudden fluid restriction on day before weigh in
44
most common acute weight loss method
manipulation of body energy stores
45
ways of manipulation of body energy stores
- exercise - restriction of energy intake - specific reduction of dietary CHO intake
46
ways of manipulating GI contents
- food restriction - fiber restriction - laxative/bowel preparation use
47
potential negative consequences
- con we recover water losses prior to comp - dehydration - lean tissue - negative impact on RMR from weight cycling - cognitive abilities, mood, RPE - chronic, repeated restriction - impact on bone health - impact on performance - death
48
chronic, repeated restriction=
negative relationship with foods
49
what can negative effects on lean tissue cause
breaks down lean tissue for gluconeogenesis impact on growth of lean tissue
50
what is the timeline of recovery based on
severity of weight loss
51
how long to recover from dehydration
4-48 hours
52
how long to recover and replenish muscle glycogen
24-48 hours
53
what do athletes have to think of with recovery
will I recover in time for the competitive event?
54
pre competition planning for non-weight class sport
- taper in training - increased quality with diet (timing and type) - increased water intake - increased sleep - increased recovery time - increased training response
55
precompetition planning for weight class sport
- decrease in kcal - increase cardio - no taper in sport specific training - decreased recovery - increase stress on body - increase emotional stress - increased risk of injury or illness - decreased quality of sleep
56
impact of extreme weight loss
- decreased cognition - electrolyte imbalance - decreased body fluids - poor glycogen storage - impairment in thermoregulation - cardiovascular impairment - death
57
impact of chronic weight loss
- micronutrient deficiencies - decreased RMR - decreased concentration of sex hormones (REDs) - decreased markers in bone synthesis - decreased lean body mass - impact on growth and development with adolescents - disturbed relationship with food/eating
58
strategies for recovery of fluid and carb stores between weigh in and event
- rehydration (fluid, sodium, sugar) - glycogen storage/restoration of CHO availability
59
post weigh in snacks
right after make weight class, start grazing and then as soon as possible have complete meal (keep fat content of meal low as possible)
60
goals for post-weigh in
carbs, electrolytes, fluids, complete low fat and lean proteins (dairy and meat sources)
61
what has research found to be the best refueling practice between weigh in and competition
between 60-80% carbs (grains + fruits - energy dense choices) and includes some lean protein (low fat dairy, fortified soy milk, greek yogurt, eggs, lean meats, fish)
62
examples of research found best refueling foods
- sports drink - 100% fruit and vegetable juices - canned fruits and applesauce - powerbars - sandwich made on bagel - milk - low fat or fat free yogurt
63
why is it important to consider the real and perceived effects of acute weight loss on performance in weight category sports
it is likely to underpin the motives of athletes and coaches around their practices and capacity for change
64
rule changes to weight class sports
- prohibited use of extreme dehydration methods - increased in weight allowed of 6lb to each weight class - weigh ins closer to event/competition
65
examples of weigh ins being closer to the events
- wrestling- night before event (usports), now 2 hr before national/international events - light weight rowing- day of event (couple hours) - boxing- day of event (couple hours)
66
safe, effective, realistic weight loss
- reduced kcal, supply essential nutrients (follow RD supported meal plan) - wide variety of foods that appeal to taste and help prevent hunger between meals (incl healthy fats) - fits lifestyle - slow rate of weight loss - supplements- when needed
67
what is slow rate of weight loss allowing time for
for change in BW
68
when does weight loss become a problem
when nutritional needs are not met or adequate hydration is not maintained
69
risks of weight loss for young athletes
- impair athletic performance - increase injury and infectious disease risk - delay physical maturation - development of disorders eating practices
70
quick losses of 5% of BM has shown
- reduced physical performance - abnormalities of bone metabolism - impairments in cognitive function - increased susceptibility to heat illness
71
what can prolonged and repeated weight loss cause
nutritional deficiencies and limit lean tissue growth
72
what should RD do
recommend and help support a gradual weight loss

Kin 428 (13 decks)

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