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EXCI 445 > Chapter 14- Weight Management > Flashcards

Chapter 14- Weight Management Flashcards

1
Q

what are three aspects of the physique which affect performance ?

A

body size

structure

composition

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2
Q

how is excess fat related to performance ?

A

excess fat is detrimental to performance and increases metabolic cost of activities, therefore lesser % body fat is advantageous

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3
Q

how much does genetics contribute to weight gain ?

A

25-40 % heritability

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4
Q

how many genes may influence weight ?

A

250

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5
Q

what aspect of weight do genes contribute to ?

A

the SUSCEPTIBILITY to weight gain (risk factors such as low RMR, high reliance on CHO metabolism, low lvl of spontaneous activity)

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6
Q

what kind of weight variation is found in a twin study of overfeeding ?

A

weight gain and loss has more variation between pairs of twins than within the pair

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7
Q

what was found in a Scandinavian study that examined the relationship between genes and physical activity when it comes to weight change ?

A

genes contribute to weight change, but in v active people genetic contribution decreases.

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8
Q

how does genetic contribution to BMI change with physical activity?

A

not much

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9
Q

how does genetic contribution to WC and %fat change with increased physical activity?

A

genetic contribution decreases

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10
Q

why do men lose weight easier ?

A

fat in men is more in upper body than in lower body. upper body is more metabolically active & susceptible for mobilization, while hip fat harder to recruit

also, fat storage is lower postprandially so for men less fat is stored

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11
Q

what kind of energy balance is required to lose weight ? how may one attain it ?

A

negative energy balance

by reducing intake or expenditure or both

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12
Q

what is appetite ?

A

integrated response to sight, smell, thought, tase of food that initiates or delays eating

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13
Q

what is hunger ?

A

a physiological response to a lack of food that initiates food-seeking behavior

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14
Q

what is satiety?

A

the feeling of fullness and satisfaction that occurs after a meal and inhibits eating until next meal

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15
Q

what is ghrelin concentration like before and after a meal

A

before: increases

after; drops to baseline

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16
Q

where in the brain is appetite regulated ?

A

arcuate nucleus of the hypothalamus

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17
Q

any physiological controls of hunger are overriden by what ?

A

memory, time of day, social situations

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18
Q

what are 4 main anorexigenic peptides ?

A

suppresses appetite

leptin
PYY
CCK
insulin

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19
Q

what is the main orexigenic peptide ?

A

ghrelin

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20
Q

what is the effect of exercise on appetite dependent on? (4)

A 
intensity
duration 
type
ambient temperature (colder temp stimulates it more, like in swimming)
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21
Q

which intensity of exercise may suppress appetite ?

A

high intensity

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22
Q

what is the effect of exercise on weight management ?

A

short term, will give you a negative energy balance but in long run, dieting is important

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23
Q

which part of the body produces anorexigenic peptides ?

A

small intestine

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24
Q

what is RMR measured as post exercise ?

A

post exercise oxygen consumption (EPOC)

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25
Q

how can exercise change RMR ?

A

only small increase temporarily, but probably not a chronic change

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26
Q

how can weight loss negatively affect performance ?

A

lose weight means losing muscle mass and maybe muscle glycogen, risk of injury and fatigue

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27
Q

what matters more and is more effective: energy restriction or reduced fat intake ?

A

energy restriction, but should be done slowly and off season

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28
Q

why is reduced fat intake a realistic and practical way for weight loss ?

A

maintains glycogen stores and improves recovery (compared to energy restriction)
therefore better for athletes

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29
Q

what are very low energy diets used for ?

A

obese people rapid weight loss

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30
Q

how many kcal/d on VLED ?

A

400-800

31
Q

is the VLED effective ?

A

yes

32
Q

what kind of weight loss will you see in VLED ? what can be side effects concurrently ?

A

1st week: glycogen and water (fatigue)

after: fat mostly leading to ketosis

33
Q

what kind of diet on VLED ?

A

liquid, mostly high protein, low CHO

34
Q

how much CHO on VLED ? what are the implications for an athlete

A

<100g/day

so bad for athlete bc exercise capacity is impaired

35
Q

with VLED, what can happen to BP

A

hypotension

36
Q

what kind of consideration is advised w VLED ?

A

vitamin and mineral supplementation

37
Q

why are low fat diets effective for weight loss ? (5)

A

fat energy is dense

high fat foods are palatable so tend to eat more

fat is less satiating than protein or CHO

fat is stored efficiently and requires little energy for digestion

fat intake doesn’t immediately increase fat oxidation

38
Q

what is the effect of food combining diets ?

A

reducing energy intake by limiting consumption of for example protein and fat together

impairs performance and recovery

39
Q

why do fad people recommend high protein diets ? (3)

A

say it promotes satiety and suppresses appetite

also has large thermic effect and less weight regain after energy restricted period ends

40
Q

how effective is the high protein diet for athletes?

A

unknown bc most research done on normal ppl

41
Q

what kind of food for the Zone Diet ?

A

40% CHO,
30% fat
30% protein
3 meals and 2 snacks a day

42
Q

what is the logic behind the lower CHO in Zone Diet ?

A

less insulin response means more lipolysis

43
Q

what blood profile is associated with the Zone Diet

A

better eicosanoid profile, improve oxygen and blood flow

44
Q

why might the Zone Diet work ?

A

because of lower energy intake

45
Q

3 caveats of Zone Diet:

A

hard to change eicosanoid profile

CHO intake has to be very small in order for insulin to prevent lipolysis

difficult food composition to maintain

46
Q

what are two examples of low CHO diets ?

A

Atkins and Sugarbusters

47
Q

what is the logic behind low CHO diets ?

A

low CHO means more fat oxidation

more ketones so more urine excreted

48
Q

how do low CHO diets compare to a normal diet ?

A

not more effective

49
Q

what is an effective energy density dietary strategy ?

A

eat food with same weight but lower energy content

50
Q

which will be more filling: 200g fat or CHO?

A

both, it’s the weight that determines the amount consumed not the composition

51
Q

can calcium and dairy reduce weight ?

A

no (research has found)

52
Q

higher dairy intake (calcium 1000 mg) induced what ?

A

lower hypertension

53
Q

what is a mechanism that may have suggested that calcium can help lose weight ?

A

calcium reduces calcitriol and therefore increases intracellular Ca+ and metabolism of adipocytes

54
Q

which sweetener may cause GI problemes ?

A

sugar alcohols

55
Q

do sweeteners help with weight management ?

A

no, quite the opposite may promote energy intake since the sweetness may trigger craving

56
Q

which diets are the best ? (5)

A

1- DASH DIET (Dietary Approaches to Stop Hypertension, similar to food guide)

2- Therapeutic Lifestyle Changes

3- Mayo Clinic, Mediterranean, Weight Watchers

57
Q

Therapeutic Lifestyle Changes diet- what is in it ?

A

high fiber, low fat

58
Q

what is the Mayo Clinic diet ?

A

focus on lower energy density (fruit)

59
Q

what is the Mediterranean diet ?

A

focus on whole grains, healthy fats, fruits

60
Q

what is the Weight Watchers diet ?

A

portion control (low fat dairy, fruit, grains)

61
Q

does increased fat oxidation aid weight loss ?

A

no

62
Q

fat oxidation is active or inhibited at what intensities of exercise ?

A

active at low-med

inhibited at high

63
Q

which exercise is more effective in preserving and increasing FFM

A

resistance

64
Q

which exercise is more effective in body fat loss

A

resistance = endurance

65
Q

which cardio will be more effective to burn fat ? walking or cycling ?

A

walking

66
Q

what is the set point theory?

A

that body has a weight set point and body weight usually pretty constant

67
Q

what is the minimal fat % for men and women

A

5% men

12% women

68
Q

what is a realistic weight loss ?

A

1kg/2weeks

69
Q

how many kcal deficit /lb fat to be lost ?

A

3500

70
Q

what kind of meals are recommended for weight loss ?

A

5-6 smaller meals

71
Q

what is a risk of dehydrating to make weight ? (more than 5)

A

decreased blood volume, increase core temp and HR
body protein is lost and decreased RMR
cognitive function, bone, performance bad

72
Q

what are 2 recovery strategies to acute weight loss ?

A

fluids and electrolytes (with at least 50 mmol/L sodium) 1.5L/kg lost

carbs to regain muscle glycogen (use high GI)

73
Q

what is a realistic weight gain ?

A

0.2-1 kg/week

74
Q

lose weight during on or off season ?

A

off

EXCI 445 (13 decks)

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