Term
| The role body composition may play in the aesthetic aspects of sport? |
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Definition
○ Subjective judging
○ May affect popularity with fans
○ Marketability |
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Term
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Definition
| Energy intake matches energy expenditure |
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Term
| What are the components of energy expenditure |
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Definition
- Basal Metabolic Rate
- Thermal Effect of activity
- Thermal Effect of food
- Adaptive thermogenesis |
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Term
| What are the primary energy storage tissues in the body? |
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Definition
- Liver: Glycogen is a small percent of the mass
- Skeletal Muscle: Limited, yet significant stores of fat and CHO, 22% protein, 1-2% CHO, <1% Fat, very small percentage
- Adipose tissue: 86% of mass is stored fat |
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Term
| What are causes of short term weight fluctuations |
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Definition
§ Energy expended is > energy intake
§ Changes in hydration status
§ Content in digestive tract
§ Minor changes in muscle and liver glycogen |
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Term
| What is the average weight gain by american adults |
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Definition
○ American adults gain 0.5 lb each year
Or
○ 5 lbs per decade as they age |
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Term
| Weight gain as adults age is a result of |
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Definition
§ Decreased physical activity
§ Increased energy intake |
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Term
| What are the consequences of drastic energy restriction for rapid weight loss? |
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Definition
○ Decreased circulating thyroid hormone (T3/T4) potent stimulator of metabolism in cells
○ Decreased skeletal muscle mass
§ Decrease in energy expenditure
□ Less active tissue, so you burn less calories |
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Term
| • What are the recommended levels for restricting diet energy? |
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Definition
○ Should not be restricted to less than 80% TEE, unless medically supervised
○ Daily imbalance should not exceed 500-1000 kcals per day
§ = 1-2 lb/wk weight |
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Term
| How does a PRT program influence BMR |
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Definition
○ Increase in Fat-free mass (FFM)
§ Increase BMR or RMR
§ Of particular importance for middle aged adults (35-65 years old)
§ Significant increases in RMR |
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Term
| What advice would you give to someone wanting to gain weight, primarily FFM? |
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Definition
○ Focus on increasing FFM
○ Rate will be slow if primarily FFM gain
○ Increase caloric consumption
○ Resistance training program |
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Term
| What factors affect the magnitude of lean tissue synthesis? |
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Definition
○ Normal internal levels of anabolic hormones
○ Type, intensity and frequency of training
○ Body size, composition, and somatotype
○ Previous training experience
○ Muscle fiber type
○ Genetics
○ Diet
○ Gender |
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Term
| How much of a person's body mass is normally from water? |
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Definition
· 56-64% of the weight of the average adult
○ 2/3 intracellular
○ 1/3 extracellular |
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Term
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Definition
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Term
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Definition
| Temperature of the skin and the tissue directly under it |
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Term
| Describe the major factors that influence body temperature. |
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Definition
○ Metabolism
§ Energy utilized by the body to exist
§ Will vary from person to person
§ 5 kcal/L O2 consumed per min
§ 70-80% of energy produced is wasted
○ Conduction
§ Transfer of heat to/from the body by contact with an object or surface
○ Convection
§ Transfer of heat to/from the surrounding fluid medium (air or water)
○ Radiation
§ Transfer of energy between the body and other objects via electromagnetic wave activity
○ Evaporation
§ Not the same as sweat
§ Transfer of heat energy from the body to surrounding air by heating sweat to water vapor
§ 1 liter of sweat that evaporates
□ = 0.58 kcal loss
§ Sweat that does not evaporate does not cause any heat loss |
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Term
| • Water intake is from what forms? |
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Definition
§ Fluid ingestion
§ Solid food ingestion
§ Generated within cells during metabolism |
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Term
| • What are the sources of water loss? How extensive are they? |
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Definition
§ Urine 1-1.5 l/day
§ Sweat 500 ml/day - inactive person
§ Exhalation of air 200-400 ml/day
§ Feces 100 ml/day |
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Term
| General recommendation of water intake |
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Definition
| General Recommendation: 2-3 L/day |
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Term
| water recommendation for inactive adults |
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Definition
| 1.0 ml water/kcal expended |
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Term
| Water recommendation for inactive children |
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Definition
| 1.5 ml water/kcal expended |
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Term
| Water recommendation for active adults |
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Definition
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Term
| Why is thirst not a good indicator of water need |
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Definition
○ If you're thirsty you're already dehydrated.
○ Thirst mechanism is blunted during physical activity |
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Term
| What influence does dehydration have on performance |
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Definition
· Hydration Imbalance
○ Decrease performance in anaerobic muscular endurance events.
> 20-30 sec.
○ WHY?
○ Most severe in aerobic endurance performance
○ Effects seen with as little as 1-2% loss of body weight
· Decrease in Performance
○ Proportional to the degree of dehydration |
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Term
| What factors influence sweat rate? |
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Definition
○ Genetics
○ Age
○ Sport
○ Climate
○ Acclimatization
○ Hydration status
○ Body composition |
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Term
| Discuss the composition of sweat. How does this change with training? |
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Definition
○ Mostly water
○ Hypotonic to other body fluids
○ Electrolytes
§ Untrained
□ Higher electrolyte content
§ Trained
□ More dilute
¨ (less sodium and chloride)
◊ Increases potential for dehydration |
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Term
| • What is hypohydration? What are the benefits and potential problems of this practice? |
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Definition
○ Used to describe voluntary efforts to reduce body water levels
§ Why?
□ Make a weight class
□ Speed with lower weight (jockeys)
§ 1 liter of water = 1 kg |
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Term
| • What is hyperhydration? What are the benefits and potential problems of this practice? |
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Definition
○ Begin an exercise bout with a slight surplus of body water
○ 8-16 oz of fluid within 15 minutes of the onset of exercise
○ Potential problems?
§ Volume can cause GI distress
§ Urinate frequently |
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Term
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Definition
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Term
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Definition
○ Fluid intake often fails to match fluid loss
○ Every 15-20 minutes: 6-12 oz |
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Term
| ways to enhance fluid consumption |
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Definition
○ Cooler than ambient temperature
○ Flavor |
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Term
| water consumption after exercise |
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Definition
○ First 30 minutes: 16.5-33 oz
○ Every 1-2 hours:
§ 33 oz until consumption is 150% of sweat loss |
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