Weight Management

Question 1

• Impact on performance
• Aesthetics/body image
• Weight classifications for competition
• Changing body composition

Answer 1

weight management concerns for athletes

Question 2

• Approximately __ of general

population is overweight.

Answer 2

2/3

Question 3

___ correlates significantly with body
fatness but doesn’t measure body
composition or fat distribution.

Answer 3

BMI

Question 4

portion of body weight that is fat.

Answer 4

Fat mass (FM):

Question 5

fat found in body essential to the
normal structure and functioning (internal
organs, CNS, bone marrow).

Answer 5

Essential fat:

Question 6

• (adipose tissue)

Answer 6

Nonessential (storage) fat:

Question 7

Weight of all body

substances except fat.

Answer 7

Fat-free mass (FFM):

Question 8

FFM plus essential fat

Answer 8

Lean body mass (LBM):

Question 9

% of total body weight that is FM.

Answer 9

• % Body fat:

Question 10

• Underwater weighing (densitometry)
• Air displacement plethysmography
• Dual X-ray absorptiometry
• Bioelectrical impedance analysis
• Skinfold measurement

Answer 10

body composition measures

Question 11

Physical activity %

Answer 11

15-30%

Question 12

Thermic effect of food: fuel to process the food we eat

Answer 12

~10%

Question 13

Resting energy expenditure

Answer 13

60-75%

Question 14

Change in energy stores = energy in – energy out

Answer 14

Energy budget:

Question 15

• Energy in:

Answer 15

Foods and beverages

Question 16

Energy?
Resting Metabolic Rate (RMR)
• Lifestyle and voluntary activities
• Thermic effect of food

Answer 16

Energy out

Question 17

Calorie needs:

Answer 17

• Monitor activity and weight

Question 18

• 4 kcals/gram (proteins and carbohydrates)
• 9 kcals/gram (fats)
• 7 kcals/gram (alcohol)

Answer 18

Macronutrients

Question 19

• Food records
• 24-hour dietary recall
• Food frequency questionnaires

Answer 19

Energy (dietary) intake assessment:

Question 20

• Indirect calorimetry
• Regression equations (Most practical
and widely used method)

Answer 20

Determining energy expenditure:

Question 21

1 pound of fat = ____ Calories**

Answer 21

3500

Question 22

Recommended rate of loss:

Answer 22

1-2 lbs/wk or 5-10% bodyweight over 6

months.

Question 23

____ (rate at which your body burns calories to keep you alive)
decreases with weight loss.

Answer 23

RMR

Question 24

___ cost drops when you become lighter.

Answer 24

PA

Question 25

Reduce calorie intake by ____-____ calories/day or decrease | calories and increase PA (Use goal setting-short and long term).

Answer 25

250-1000

Question 26

3 way to reduce calorie intake?

Answer 26

• Macros: CHO (essential to sport performance), PRO (satiety and maintain muscle mass), and FAT (lower fat; not fat free). • Portion control • Meal planning

Question 27

* Physiological * Environmental * Social / Cultural * Emotional

Answer 27

WEIGHT MANAGEMENT: | DIETARY INTAKE INFLUENCES

Question 28

``` increase exercise/activity. • Set short- and long-term goals. • Encourage self-monitoring: • Food diaries • Exercise/training logs • Sport performance ```

Answer 28

BEHAVIORAL MODIFICATIONS THAT | HELP IN WEIGHT LOSS

Question 29

If a person exercises appropriately, eats a balanced diet that meets protein and carbohydrate needs, and moderately restricts calories, the body will use ___ ___

Answer 29

stored fat | for energy.

Question 30

``` Dehydration • Electrolyte imbalances • Strain on CV System • Hypoglycemia • Decline in mental acuity ```

Answer 30

Cutting weight rapidly

Question 31

• Sacrifices protein in its lean tissue • To prevent death, the body converts fat to ketones to help feed the nervous system and help spare tissue protein.

Answer 31

without food for 3 days

Question 32

* No less than 1000-1,200 Calories/day * 10-35% Fat * At least 130 gms of CHO’s * PRO dependent on activity and body weight * Provide 100% DV’s (if supplement) * Volumetrics concepts

Answer 32

diet

Question 33

* Reduction in loss of LBM to 5% * Prevent some decrease in REE * Aerobic and Resistance

Answer 33

Combination of diet, exercise, and behavior modification

Question 34

restrictive dieting, over exercising, weight loss, lack of body fat, loss of calcium from bones, diminished hormones

Answer 34

Triad

Question 35

``` Decreased fat-free mass (i.e., muscle) • Dehydration • Glycogen depletion • Negative hormonal disturbances • Gastrointestinal problems due to laxative use ```

Answer 35

Physical Effects

Question 36

``` • Anxiety • Inability to sleep • Decreased concentration • Poor exercise performance • Increased risk for overuse injuries ```

Answer 36

Physical effects of eating disorders In athletes

Question 37

* Physical activity * Resistance training * High-calorie diet * Increased daily caloric intake * Portion sizes * Meal spacing * High energy density foods * Adequate protein * Portion sizes and meal spacing

Answer 37

Strategies for weight gain

Question 38

``` • Regular participation in a resistance training program • Achieving a positive energy balance • Achieving a positive nitrogen balance ```

Answer 38

REQUIREMENTS FOR GAINING | WEIGHT

Question 39

Train for hypertrophy

Answer 39

* 8 to 12 reps/set * 3 to 5 sets/muscle group * 2 to 3 times/week

Question 40

____ - _____calories = ~ 1 pound of muscle

Answer 40

2,300 to 3,600

Question 41

Optimal rate of weight gain is ~ __-__ | per week

Answer 41

1/2 to 1pound

Question 42

Protein intake = __-__ g/kg body weight

Answer 42

1.4 to 2.0

Question 43

``` Consume fluids after meals. • Avoid carbonated beverages. • Have small frequent meals/snacks. • Consume a variety of nutrient/energy dense foods. • Use sports drinks instead of water. • Include bedtime snacks ```

Answer 43

Tips for weight gain