FINAL FINAL OF MY FINAL FINALS

Question 1

Is there a single ideal body weight?

Answer 1

There is no single ideal body weight- there is a healthy range that most people should strive for, depending on their personal goals

Question 2

What factors should be considered for an INDIVIDUALIZED ideal body weight?

Answer 2

Health: there are negative consequences to having excess weight or being underweight. Both of these extremes will be discussed in this section. Athletic Performance: Body weight and composition can and does impact athletic performance. Some of the effect may clearly be due to physical reasons (weight class sports) or others may be related to aesthetics (gymnastics, dance, etc). Additionally, weight and muscle mass can be optimized based on individual sports and goals. Appearance: It would be naïve to ignore the fact that there are social pressures to achieve certain subjective standards of beauty. An overt preoccupation with one’s appearance can develop into a body dysmorphic disorder and a person with this challenge may need help from a medical professional.

Question 3

What is BMI and how do you calculate it?

Answer 3

An index of body composition simply based on weight and height. BMI = weight (kg)/height2 (meter)

Question 4

What are the BMI classifications?

Answer 4

Question 5

What does BMI help to measure? When is it useful?

Answer 5

There is an association between BMI and body fat percentage, but with a high degree of variation between individuals. Because of this, BMI is a useful screening tool, a fast, easy, and inexpensive measurement, and it helps us to see trends in a population as a whole. One of the most frequent errors associated with the BMI categories is that highly muscular individuals who are lean, will be categorized as overweight or obese.

BMI is likely to be a more accurate indication of general risk for chronic disease (type 2 diabetes, hypertension, and CVD) if waist circumference is also included

Question 6

Weight circumference that puts someone at risk of chronic disease?

Answer 6

Increased risk for chronic disease is evident when the waist circumference is above 40 inches for men and 35 inches for women. Take this measurement just above the top of the hips, not at the belly button.

This increased waist circumference increases risk for chronic disease even if an individual has a normal BMI.

Question 7

What is the Hamwi method?

Answer 7

The Hamwi method is a way to estimate a healthy body weight range and categories of elevated risk. This estimation takes into account weight, height and gender. It’s generally a reasonable estimate for those with a small to medium size frame.

Question 8

How to calculate ideal body weight using Hamwi method?

Answer 8

Females: 100 lbs for 5’ + 5 lbs for each inch after 5 feet. Ex: 5’ 4” = 100 + (4*5) = 120 lbs

Males: 106 lbs for 5’ + 6 lbs for each inch after 5 feet. Ex: 5’ 10” = 106 + (10*6) = 166 lbs

Question 9

Hamwi categories

Answer 9

Question 10

What is essential body fat? How much should men/women have?

Answer 10

Essential body fat is the amount of fat required for us to function properly. Additional fat is used primarily as energy storage. Athletes should not aim to reach essential body fat percentage since measuring body fat percentage is associated with error and may result in athletes trying to obtain dangerously low fat levels.

Men: 3% essential body fat

Women: 12-15% essential body fat

Question 11

What is anthropometry?

Answer 11

measures body fat distribution using tape measurements. Women with a waist over 35 inches and men with a waist over 40 inches are at increased risk of some chronic diseases including type 2 diabetes, hypertension and cardiovascular disease.

Question 12

What is the skin fold test?

Answer 12

Calipers are used to measure body fat in several areas of the body, with results used to estimate body fat percentage. This is an easy, practical estimate but can underestimate body fat percentage in large individuals or individuals with high levels of visceral fat. For most reliable results, this measurement should be taken by a professional.

Question 13

What is bioelectric impedance?

Answer 13

Resistance to an electrical current sent through the body is measured. This type of measurement is highly sensitive to hydration status.

Question 14

What is Hydro or air displacement plethysmography

Answer 14

measures water (underwater weighing) or air (bod pod) displacement to measure body volume, then calculates density based on weight. Body fat percentage is then calculated using standard equations. Moderately expensive, but still affordable- bod pod measurements at BYU cost ~ $20.

Question 15

What is a DXA scan?

Answer 15

Uses low intensity x-rays to measure body fat and bone mineral density. This is the most accurate estimate for limb fat and less accurate for trunk fat. DXA scan also measures bone mineral density, which is important if individuals are at risk of osteoporosis, osteopenia, and/or as a component of the female athlete triad.

Question 16

How does an MRI measure body fat percentage?

Answer 16

Very accurate measurements of body fat percentage, but due to high cost, is usually only done for research

Question 17

What is the fundamental cause for obesity?

Answer 17

The fundamental cause for obesity is due to having chronically higher caloric intake than energy requirements

Question 18

What is leptin? Why does it make weight loss hard?

Answer 18

Changing your body weight is a challenge! One example of this is the satiety hormone leptin. Individuals who are overweight are leptin resistant. Due to a decrease in feelings of satiety, leptin resistance promotes overeating and weight gain. Additionally, individuals who have lost a significant amount of weight are still leptin resistant for months to years, making weight maintenance difficult and weight regain very easy.

Question 19

ACSM guidelines for physical activity

Answer 19

Question 20

Weight loss with food?

Answer 20

Weight loss can be achieved by creating a 500-750 kcal/day caloric deficit. This can be done through a focus on decreasing serving sizes, making better food choices and increasing physical activity.

Question 21

What did we learn from Biggest Loser about weight loss?

Answer 21

Additionally, recent studies have shown that individuals who lose weight quickly have a sharp decrease in resting metabolic rate. This was seen in the “Biggest Loser” competition results that we looked at in class. Even 6 years later, after weight regain, these individuals still had lower resting metabolic rates than before the competition. This finding would indicate that weight regain is due at least partly to lower than expected energy expenditure. This study also found that loss of muscle mass accompanies weight loss.

Question 22

What are dangerous weight loss tactics?

Answer 22

Dehydration

Laxatives

Diuretics

Vomiting

Extensive sauna use

Very Low Calorie Diets

Yo-yo dieting (losing weight quickly and regaining it quickly)

Young athletes dieting

Question 23

What is a good weight loss goal for athletes?

Answer 23

Slower weight loss- 1 lb or less per week- will aid in the athlete’s ability to retain or gain muscle mass and athletic performance during weight loss.

Increased protein intake to 25-35% of daily kcal in evenly spaced meals, especially post exercise will also aid in muscle mass retention. Studies show that small muscle mass loss due to weight loss does not affect performance.

Question 24

What is the female athlete triad?

Answer 24

low kcal availability, lack of menstruation, and low bone mineral density

Question 25

What is the minimum energy availability for menstruation to be able to continue?

Answer 25

Even if kcal intake is relatively high, if energy expenditure is high, the available kcals may still be low. Evidence indicates that a minimum of 30 kcal/kg lean body mass /day are required to maintain menstrual function

Question 26

What is energy availability? How do you calculate it?

Answer 26

Energy Availability is the amount of energy available for normal physiological functions after accounting for the energy expended through exercise

EA=Energy intake-Energy expended through exercise

Ex. Catie eats 1500 calories a day and expends 900 calories a day. She has a lean body mass of 39 kg. What is her energy availability in terms of kcals/kg lean body mass?

EA = 1500 - 900

EA = 600 kcals

Question 27

What is amenorrhea defined by?

Answer 27

This is defined by the American College of Sports Medicine as any of these three menstrual irregularities: Not starting period by age of 16, 3 consecutive missed periods, or a cycle that lasts longer than 35 days.

Question 28

What hormone is responsible for menstruation? What does it do?

Answer 28

Luteinizing hormone (LH): is a hormone important for the regulation of menstrual cycles. As discussed in class, one study showed that a minimum of 30 kcal/kg lean body mass is needed per day to maintain LH pulses and a normal menstrual cycle.

Question 29

How does low bone mineral density happen from loss of menstruation?

Answer 29

Females who are not menstruating regularly are at risk of developing low bone mineral density. This is because during the course of a menstrual cycle, high levels of estrogen are released. This estrogen surge is important for normal calcium deposition into bones. A lack of estrogen surges can result in low bone mineral density which can cause stress fractures, osteopenia, and osteoporosis. Because the rate of calcium deposition in bone is highest as teenagers, the female athlete triad can have life-long consequences on the risk for osteoporosis. Low bone mineral density may not be noticed until the athlete is much older and has developed osteopenia/osteoporosis. Individuals at risk for low bone mineral density should get their bone density checked.

Question 30

What is a ketogenic diet?

Is it a good idea for athletes?

Answer 30

The focus of this diet is limiting carbohydrate intake. To be technically considered a “ketogenic diet” rather than just a “low-carb diet,” it is typically limited to less than 50g of carbohydrate per day

Carbohydrates are a huge source of energy for athletes and decreased intake can negatively affect performance. Therefore, if a high level of performance is desired, a ketogenic diet may not be the best option for weight loss for an athlete.

Question 31

Who usually benefits from supplements?

Answer 31

People with chronic illness or the elderly

Question 32

Are supplements out on the market always safe?

Answer 32

Many supplements contain very high levels of vitamins, which increases the risk for toxicity. Supplements may carry a false security- the idea that you don’t have to eat healthy food or visit a doctor because you are taking a supplement. Health claims on supplements are not reviewed by the FDA and may be misleading or based on inadequate levels of research. Additionally, supplements are often mislabeled or contaminated with other ingredients. This means that supplements may not contain what they say they contain and can contain harmful contaminants.

Question 33

FDA’s role with supplements

Answer 33

The burden of proof for supplements is ultimately on the FDA. Supplements can have structure/function health marketing claims that have not been reviewed by the FDA, but cannot claim to treat/prevent diseases. While the FDA monitors manufacturing practices, quality control is loose and generally lacking in the supplement industry. If a supplement is found to be unsafe, the FDA will take action to remove and/or ban the sale of the supplement.

Question 34

What 5 things does US Pharmacopeia screen for?

Answer 34

(1) contains the ingredients listed on the label, (2) has the declared amount of ingredient, (3) will dissolve effectively to release nutrient for absorption, (4) has been screened for harmful substances including pesticides, bacteria, and heavy metals and (5) is manufactured in a safe, sanitary environment with well-controlled procedures.

Question 35

What organizations perform quality control on supplements?

Answer 35

Three organizations that perform quality control on supplements are U.S. Pharmacopeia, ConsumerLab.com and NSF International.

Question 36

Recommendations for high carb diet as an ergogenic aid?

Answer 36

a high carbohydrate diet will aid in delaying fatigue and increasing performance. 5 g/kg/day or 55-70% of total kcals is the recommendation for athletes who require moderate endurance. For high endurance athletes, 7-10 g/kg/day is the recommendation, or 500-600 g total.

Question 37

CHO loading

Answer 37

carbohydrate loading before an endurance event will also delay fatigue and increase performance. Beginning 2-6 days before the event, carbohydrate intake is increased, as high as 10-12 g/kg/day two days before the event. During this time, training is tapered.

Question 38

Sports drinks recommendations?

Answer 38

30-60 g/hr of easily digested carbohydrate is recommended during events lasting over an hour. Up to 90 g/hr is recommended for very long endurance events.

Question 39

Protein as ergogenic aid

Answer 39

protein intake levels and timing increases muscle protein synthesis. Increased total protein intake is beneficial- 1.2-1.4 g/kg endurance athletes and 1.6-1.8 g/kg for strength athletes. Muscle protein synthesis is best increased when 0.25-0.3 g/kg of high quality protein is consumed every 3-5 hours throughout the day.

Question 40

What is the dose and timing of caffeine as an ergogenic aid?

Answer 40

Recommended Dose: 3-6 mg/kg, higher dosing is not beneficial.

Timing: Most studies take ~60 minutes pre exercise, but caffeine enters the blood stream 15-45 minutes after ingestion. 50-70% is cleared in 3-6 hours.

Most effectively ergogenic to consume as a pill or gum (anhydrous).

Question 41

What is the mechanism of caffeine as an ergogenic aid?

Answer 41

Central Nervous System: The major effect is on the central nervous system to decrease perception of fatigue and effort, as well as increased concentration.

Muscle: Caffeine will decrease glycogen use and increase fatty acid oxidation. Caffeine does not prevent glycogen re-synthesis after exercise or inhibit recovery.

Endorphins: Caffeine increases β-endorphin release during exercise, which decreases the perception of pain.

Question 42

What types of exercise is caffeine effective for?

Answer 42

Caffeine is effective for exhaustive effort, endurance, time-trial and high intensity intermittent exercises. There is conflicting evidence for strength athletes- more research is needed.

Question 43

Side effects of Caffeine?

Answer 43

No negative side effects of fluid balance or diuresis have been found during exercise. Caffeine is a diuretic at rest.

Question 44

Is sodium bicarbonate effective for trained or non trained athletes?

Answer 44

sodium bicarbonate is an effective ergogenic aid for trained athletes, with mixed results for non-trained individuals. There is evidence of some athletes responding while others don’t respond.

Question 45

Dose and timing for sodium bicarbonate

Answer 45

Recommended Dose: 300 mg/kg, but should be tailored to the athlete. It can be taken as a pill, or mixed with water. It should always be consumed with water.

Timing: Studies and results vary, but most recommend intake between 60-120 minutes before the event. But some studies find results as early as 10 minutes after ingestion.

Question 46

What exercises should sodium bicarbonate be used for?

Answer 46

all out single bout, short time trials (e.g. 4 km cycling), high intensity and intermittent activity, and skills based sports (e.g. tennis, boxing). There is inconclusive data of effectiveness for longer durations (~60 minutes).

Question 47

Side effects of sodium bicarbonate

Answer 47

Gastrointestinal distress is common. Mild distress does not decrease performance, but major distress causing nausea, vomiting, and diarrhea have also been noted. Athletes should experiment with dosage and timing to minimize these effects.

Question 48

Mechanism of action for sodium bicarbonate?

Answer 48

The primary mechanism of action is through increasing the pH (more basic) of extracellular fluid. This increases lactate and acid transport from the cell. Additionally, sodium bicarbonate decreases the level of acid accumulation in the blood, which delays fatigue.

Question 49

Dose and timing of creatine?

Answer 49

Recommended Dose: Begin with a loading dose of 0.3 g/kg/day taken in 4-5 doses or 20 g total, for 5-7 days. Next, is the maintenance dose of 3-5 g/day every day. Some athletes choose to cycle their dosage and take additional loading doses for 3-5 days every 3-5 weeks. Creatine is better absorbed if taken with high carbohydrate (~100 g) or with moderate levels of carbohydrate and protein (~50 g of each).

Timing: Creatine must be consumed daily and chronically to achieve its maximum effect.

Question 50

Exercises for creatine as an ergogenic aid?

Answer 50

Creatine is most effective for short burst activity lasting less than 30 seconds, and increases performance by 10-15%. Anaerobic endurance that lasts 30-150 seconds is also benefited by creatine, but has a less pronounced effect. There is some evidence that creatine supplementation will aid in glycogen depleting activities (high intensity or endurance) due to its effect to increase glycogen stores. Additionally, research is ongoing for creatine use during injury or for medical conditions.

Question 51

Side effects of creatine?

Answer 51

Common side effects are weight gain and increased water retention. Creatine does not cause kidney or liver damage when taken at recommended doses (<25 g/day) in healthy adults. Long-term studies lasting up to 5 years have indicated there are no dangerous side effects to creatine supplementation.

Question 52

Mechanism of action for creatine?

Answer 52

The major mechanism of action is increasing the pools of creatine and phospho-creatine in the muscle cell, allowing increased training capacity. Studies have shown creatine supplementation to increase anaerobic training capacity, strength, lean body mass, glycogen stores, and work output. A decrease has been found in muscle and oxidative damage with creatine supplementation.

Question 53

What is a nitrate?

Answer 53

Nitrate is the ergogenic component in beet root juice. Consuming a diet high in a variety of high nitrate vegetables will also result in ergogenic benefits. For convenience, studies have focused on using supplements in the form of beet root juice or nitrate supplements.

Question 54

Dose and timing of nitrates?

Answer 54

Recommended Dose: 5-9 mmol or 310-560 mg nitrate.

Timing: Both acute and chronic effects of nitrate have been studied. Acutely, nitrate should be consumed ~2.5 hours before the event. Chronically, effects have been studied for 3-15 days. Longer term studies have not been done at this point.

Question 55

Exercises for nitrates?

Answer 55

Nitrate supplementation works best on events lasting 5-30 minutes, with little acute effect on events lasting over 40 minutes. Research with chronic ingestion has not been done on longer events. The effects on high intensity intermittent activity are also not known. Nitrate supplementation works best on untrained to well-trained athletes, with less of an effect on elite trained athletes.

Question 56

Side effects of nitrates?

Answer 56

Nitrates consumed through vegetable sources have no known side effects. Nitrates consumed through supplementation pills within the recommended range are also safe, but toxicity could occur if consumed in higher ranges. Additional long term efficacy and safety studies still need to be done.

Question 57

Mechanism of action for nitrates?

Answer 57

Nitrate has ergogenic effects both acutely and chronically. In both cases, nitrate is converted to nitric oxide (NO-), which is the active compound.

Acute effect: NO- delays fatigue by decreasing the VO2 required to perform exercise and increasing the time to peak VO2. This corresponds to an increase in time to exhaustion (10-25%) and improved time trial performances (1-5%).

Chronic effect: NO- acts chronically to increase peak power output (increased contractile force). It increases mitochondrial content and improves calcium handling within muscle cells. Additional research is needed to determine the effects of longer term nitrate intake (over 15 days).

Question 58

What are β-alanine and Carnosine?

Answer 58

β-alanine is the rate limiting substrate in carnosine synthesis, which is an important buffer inside muscle cells. While carnosine is the ergogenic aid, ingesting β-alanine effectively increases cellular carnosine levels.

Question 59

Dose and timing of β-alanine and Carnosine

Answer 59

Recommended Dose: 4-6 g/day taken in no more than 2 g doses at a time.

Timing: To be effective, β-alanine must be consumed chronically for 4-8 weeks.

Question 60

Exercises for β-alanine and Carnosine

Answer 60

β-alanine supplementation is most effective in short duration events lasting 60-270 seconds. Events shorter than 60 seconds are not benefited by supplementation. There may be a small benefit to events lasting 4-25 minutes, but additional research is needed. Few studies have been done lasting longer than 25 minutes. The benefits of β-alanine supplementation are relatively small, but beneficial for competitive athletes - most studies report 2-5% increases in performance.

Question 61

Side effects of β-alanine and Carnosine

Answer 61

β-alanine supplementation is most effective in short duration events lasting 60-270 seconds. Events shorter than 60 seconds are not benefited by supplementation. There may be a small benefit to events lasting 4-25 minutes, but additional research is needed. Few studies have been done lasting longer than 25 minutes. The benefits of β-alanine supplementation are relatively small, but beneficial for competitive athletes - most studies report 2-5% increases in performance.

Question 62

Mechanism of action of β-alanine and Carnosine

Answer 62

β-alanine’s ergogenic aid works by increasing carnosine levels in skeletal muscle. Carnosine is an important cellular buffer that prevents a decrease in pH due to exercise inside the muscle cell. A higher concentration of carnosine leads to less of a decrease in pH in muscle, which prevents, or prolongs the time to fatigue. Carnosine may also act as an antioxidant, but this effect is believed to play a minor role in the ergogenic benefit.

Question 63

What is carnitine? Is it effective as an ergogenic aid?

Answer 63

A non-essential amino acid required to transport long chain fatty acids into the mitochondria for oxidation. Most studies show carnitine supplementation is not effective. This is due to the difficulty of raising cellular levels of carnitine because cellular levels of carnitine are much higher than in the blood stream

Question 64

Dose and timing of carnitine?

Answer 64

Recommended Dose: 2 g carnitine + 80 g carbohydrate drink, two times daily.

Timing: Chronic- 6 months of twice daily doses to see an effect.

Question 65

Exercises and side effects for carnitine?

Answer 65

Types of Exercise: Low intensity exercise followed by high intensity exercise.

Side Effects: There are no known side effects, but additional research is needed.

Question 66

Mechanism of action for carnitine?

Answer 66

Increased fatty acid oxidation caused a decrease in glycogen utilization and lactate accumulation. There was a performance benefit of increased work output. Additional research is needed to confirm this study and determine levels of benefit from carnitine supplementation.

Question 67

What is HMB?

Answer 67

β-hydroxy-β-methylbutyrate (HMB) is a leucine metabolite that may decrease recovery time after intense exercise. Research on this ergogenic aid is still preliminary and many studies contradict each other due to a wide variety in types of studies and controls used

Question 68

Dose and timing of HMB?

Answer 68

Recommended Dose: 3 g HMB/day. This is equivalent to about 60 g of leucine or 600 g of high quality protein.

Timing: Must be taken chronically, typically in 3 doses at meals, for 2-3 weeks in untrained individuals. In trained individuals, as long as 6 weeks is needed to be beneficial.

Question 69

Exercises and side effects for HMB?

Answer 69

High intensity exercise (especially free weight training) that cause muscle damage. This is most effective in untrained individuals who are more likely to significantly damage their muscle during an exercise bout. Preliminary research suggests that aerobic performance may be benefited through HMB supplementation, but more research is needed in this area.

No side effects have been noted acutely or over the course of a year.

Question 70

Mechanism of Action for HMB?

Answer 70

HMB acts through stimulating protein synthesis in skeletal muscle and decreasing protein degradation. It also acts through increasing satellite cell (skeletal muscle stem cells) activity.

Question 71

Are you going to do well on this test?

Answer 71

Obviously