ch 16/17 Flashcards
Is fitness level or body comp more important for health?
fitness level!!
–> exercise, diet, psychological stress, sleep
–> there is no “body composition training”
–> body comp is the result of training
reasons to measure body composition
-strong association between obesity and disease risk
-v low levels of fat is also bad
-establish optimal weight for performance
-monitor changes in composition with growth, maturation, and aging compared to a population
Body composition components
muscle, essential fat, nonessential fat, bone, other
Methods of evaluating body comp
-skinfolds
-hydrostatic weighing
-DEXA “new gold standard”
-bioelectrical impedance
Methods that don’t directly measure body comp but give us useful info
-circumference (girth) measurements
-waist girth or waist-to-hip girth
-height for weight tables (Age)
-body mass index
Body mass index
BMI= weight(kg)/height(m^2)
-no ideal body fat for every individual
skinfold measurements
use skinfold caliper to measure thickness of a double layer of skin/subcutaneous fat
-can add up scores for different sites around the body
-reliability is low, even with a skilled tester
waist girth and waist-to-hip ratio
women carry more essential fat
-not associated w negative health consequences
-visceral adipose tissue is associated w chronic disease
can you have a normal BMI bur abnormal phenotype?
yes
-can have a large amount of visceral adipose tissue but normal BMI
Volume displacement/underwater weighing
-a person w more muscle and bone will weigh more in water than on land (and lower body fat)
-amount of water displaced:
adipose is lighter than muscle
DEXA
low level Xray. tells us body fat %, bone density, and lean muscle mass
Bioelectrical impedance analysis
Seen in gyms. Electrical current runs through body as you grab onto handles.
Adipose tissue is more resistant to impedance.
Muscle is mostly water so runs through tissue better.
HIGHLY depends on person’s hydration level: can be inaccurate
Results from fitness assessments can be combined with …. to provide an assessment of body composition
BMI, WTH, and WG
People that have a high % body fat but exercise regularly often…
(study)
have fewer health risks than people who are thin and do not exercise.
Study: obese people who exercised had half the death rate of those with normal BMIs but did not exercise
Overweight and obesity: what is the real problem?
(Study about metabolic syndrome)
-the real problem may not be the actual weight. fitness level is key!
Study: men diagnosed with metabolic syndrome had a better all-cause mortality than unfit men who did not have metabolic syndrome
Health at every size
-Lack of evidence that losing weight at every size
-being obese does not mean unhealthy. 30% of obese population is healthy
more important:
–>metabolic health measures, healthy behaviours, psychological outcomes
Adipose tissue is…
metabolically active.
Adipose tissue (adipocytes) secrete leptin, which promotes satiety
BUT when we have a lot of adipocytes secreting a lot of leptin, brain stops listening to the signals.
Adipose tissue: other hormones
-Adipose tissue secretes resistin (a pro-inflammatory cytokines): can increase insulin resistance
–> obesity is an inflammatory condition
-people with high adiposity have lower adiponectin levels
–> linked to insulin resistance and cardiovascular disease
We live in an — environment
obesogenic
-lack of movement and sleep
-cheap processed food
-inability to cope w stress
Resistance training and body composition goals: 40 obese women study
The group that dieted and weight trained lost more body fat than groups that only dieted or only did weight training
–> can increase lean mass, even when dieting!!
Traditional concepts of favourable unbalancing the energy balance equation
-decrease caloric intake
-increase energy expenditure
The energy balance equation (EBE) states
change in energy stores= energy intake-energy expenditure
Why is the EBE too simplistic?
-body may decrease metabolism to hold onto calories
-energy intake and energy expenditure are DEPENDENT variables (what you eat affects energy output)
Explain why the statement “obese people eat too much” is not necessarily true
Hormones!!
-poor eating habits (high GI) and lifestyle
-lack of sleep (incr grhelin, decr leptin)
Why do children have growth spurts?
increased thyroid hormones, increased growth hormone, increased IGF-1 and testosterone in boys
Why does chronic cardio training break down tissue?
increased cortisol!
Why don’t low fat diets work?
Increased insulin at inappropriate times due to reliance on carbohydrates
–> less weight loss
Are all calories equal?
NO!!
-body secretes insulin in response to rise in blood sugar
-insulin drives body to store excess blood sugar as fat
-insulin inhibits ability to move fat out of adipose tissue to burn it as fuel
-simple carbs increase blood sugar
Energy expenditure: 3 ways
Activity
TEF= thermic effect of food
BMR= basal metabolic rate
BMR
minimum level of energy required to sustain body functions
–> depends on age, body surface area, gender, sleep, hormones
–> can’t change this very much
TEF
energy used to digest food
–> no use in increasing this as you would have to eat more calories
Activity: volume of physical work
-quality and quantity of work influences hormones
-total volume of work contributes 20-30% of body’s daily energy output
Activity: intensity of physical work
high intensity sprints will lose body body fat than those doing steady state activity
–> different hormones released in response to intensity of exercise
(testosterone, insulin-like growth factor, human growth hormone…)
–> metabolism stays elevated for much longer after high-power activities
Does slow/steady exercise or high intensity exercise burn more fat?
slow/steady uses more fat during prolonged exercise vs. short high-intensity exercise
BUT if you only have a limited amount of time, high intensity is the better option
How does burning glycogen help you lose fat?
-less carbohydrates from your diet will be stored as fat: they will be used to replenish glycogen stores
Increased post exercise metabolism
we can increase BMR after high intensity exercise
-and weigh training develops muscle. increased muscle mass does not increase resting metabolism by much, it may keep you more active during the day
Misconceptions about exercise in weight control
spot reduction of fat: no!
exercise effects on appetite: decreases ghrelin! (hunger hormone)
walking vs. running: walking can give you the same results in terms of weight control
Advanced training concepts: types of programs for different clients
-elite athletes or weekend warriors need more SPECIFIC programming
-training components might be similar but DOSAGE is not
Training is specific to the…
-Physical fitness component (strength vs. flexibility vs. aerobic endurance)
-Exercise mode (cycling, running): muscle groups involved and patterns of muscle use
-Energy systems that are primarily used (phosphagen, glycolytic, oxidative)
Energy systems and time that they produce energy
- the phophagen system produces energy for short durations (8-10 sec)
- the glycotic system is for high intensity activities 20-120sec
- the oxidative (aerobic) system contributes energy at one minute and increases its involvement past the 3 minute mark and lasts many hours
The predominant energy system depends on (3 things)
- the intensity of the exercise: more intense= greater amount of anaerobic energy syst. stored creatine phosphate and glucose=primary fuel
- Duration: intensity and duration have an inverse relationship
3.Fitness level: greater aerobic fitness level= able to exercise longer at a higher intensity
Analysis of movement demands in sport: consider..
-positions of the body
-speed of muscle/limb movement
-patterns of movement/planes
-rate of muscle force
-previous injuries
-previous training structured experience
-fitness testing result
Organization and testing of the training plan
-do fitness tests, then design plan
-periodized programs optimize the client’s level of performance
–> manipulate training variables (sets, loads, exercises…) to increase specific performance goals
What goals must be met in a periodized program?
- optimize performance at a particular time point/for a competitive szn
- choose methods that target particular components of fitness that build on each other
- manage overall load to prevent overtraining
- develop the client over a longer period of time (yrs vs months)
Macrocycle
=one calendar year
-typically represents an entire szn of training
-includes preparation, competition and transition
Mesocycle
a period of training time of approx 4 weeks
“block”
Microcycle
a period of training time approx 1 week
Training day
a period of a single day
-could consist of one or multiple sessions
Preparatory phase: definition and sub phases
in the late off-season and pre-season
-client may do several months of general preparation and then more specific prep before they compete
Sub-phases= general preparation, specific preparation
Competitive phase: subphases
The client is competition. schedule varies based on sport
Sub-phases= pre-competitive and competitive
Transition phase definition
Active rest phase. follows competitive phase, client engages in recovery and might follow a less structured routine
The general preparation phase
higher volumes of a wide variety of training components
-lower intensity.
Dr. Kearney’s “tenets of training”: general prep phase
-We tend to train the type of training we need the least
-Need to challenge comfort zone in general preparation phase
-Transfer of training adaptation is very underappreciated
The specific preparation phase
-Periods of high intensity training designed to translate general prep into specific performance characteristics
-Length of phase is determined by the time it takes for the athlete to reach peak potential
ex. training camps, simulations (firefighter etc), sparring
The competitive phase: length?
Maintain fitness gained in general and specific phase. Volume decreased while intensity remains high enough to maintain
Length is dictated by sport
The transition phase: main goal?
to prevent burnout from happening
–> reduce training volume, more general fitness activities
Periodization models: how does it work?
Periodization works by progressively overloading the body in a sequential, non-linear way
Traditional periodization
-the development of technical cardiovascular AND strength related abilities
-general prep=high vol, low intensity. progresses towards low-volume and high intensity in specific phase.
Periodization models characterized by a greater frequency of variation in volume and intensity? (2)
Undulating periodization:
Weekly (WUP)
Daily (DUP)
Why are undulating periodization-based programs popular across all sports?
Because of its fatigue management
Example of a DUP (daily undulating periodization)
Tuesday: 4x8 at 70% 1RM
Thursday: 4x4 at 86% 1RM
Saturday: 5x1 at 93% 1RM
Tapering
Tapering is a reduction in training volume and intensity prior to a competition (not complete rest)
–> timing is very complex
Performance= Fitness-Fatigue
