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Kin 428 > Weight Class Sport > Flashcards

Weight Class Sport Flashcards

1
Q

Factors to consider in weight loss

A
  • comprehensive program
  • individual differences in metabolic rate
  • genetics
  • environment
  • timeline
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2
Q

what does the comprehensive program include

A
  • balanced nutrition, kcal restriction
  • aerobic & resistance exercise
  • behavior modification
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3
Q

what is being lost

A

body fat
body water
lean body mass (LBM)

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4
Q

Initial drop in BW

A

glycogen/CHO and water

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5
Q

who else in involved

A

athlete, coach (depending on involvment) physician (medical monitoring), parents (depending on age), sport psychologist/mental trainer

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6
Q

what is important for sports psychologist

A

to figure out why the weight loss is important

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7
Q

what will be lost with fast weight loss

A

increased % LBM

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8
Q

what will be lost with slow weight loss

A

increase % fat mass loss

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9
Q

<1% bw lost per week

A

preserve performance and fat free mass (FFM)

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10
Q

weight-category sports

A

requirement of a weigh-in before comp to provide performance equity and reduced injury risks by eliminating size discrepancies

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11
Q

how do athletes try to gain advantage in weight-category sports

A

competing in weight divisions that are lower than their day-to-day mass

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12
Q

how do they compete in lower weight categories

A

use combination of chronic strategies (body fat losses) and acute manipulations over a period of hours to days before weigh-in (making weight)

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13
Q

chronic body mass management

A

includes strategies implemented over several weeks or months to reduce FM while maintaining or gaining FFM

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14
Q

Acute body mass changes include

A

intentional manipulation of total body water, glycogen stores, and GI tract contents over a period of hours or days

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15
Q

weight loss meal plan: practical suggestions

A
  • energy deficit of ~500-750kcal/day
  • eating every 3 hours
  • protein on top end (>2.2g/kg bW/day)
  • limit energy dense foods and fluids
  • fluids: dairy or dairy alternatives and water
  • coffee consumed as usual but reduce added cals (sugar, cream)
  • reduce alcohol intake/eliminate
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16
Q

food guide reccomendations to weight loss

A
  • have plenty of vegetables and fruits
  • eat protein foods
  • make water your drink of choice
  • choose whole grain foods
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17
Q

people who want to grain strength during weight loss period

A

aim for a weekly BW loss of 0.7%

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18
Q

why should we keep protein high

A

thermic effect
need AA’s and nutrients to build muscle

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19
Q

why important to eat every 3 hours

A

uses more fuel
boosting metabolism

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20
Q

during calorie restriction, cutting BW, change to body comp

A
  • increased protein, decrease fat and carb intake may be beneficial
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21
Q

what has decreased CHO (approx 40%) and increased protein intake shown

A

to result in increased fat loss and preserving lean tissue

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22
Q

example of macro distribution for fat loss

A

40% CHO, 40% protein, 20% fat

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23
Q

why increase protein intake for weight loss

A
  • causes greater feeling of fullness (satiety) vs CHO and fat
  • thermic effect of food is higher vs CHO and fat
  • increase in metabolic cost for ~6hr post meal
  • maintenance of lean muscle mass impacts resting energy needs (metabolism)
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24
Q

What is a low-energy dense diet

A

Diet high in whole fruits and vegetables, whole grains, and incorporates low-fat dairy, legumes/beans, and lean meats and fish

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25
Q

What is the Low energy dense diet low in and eliminate

A
  • lower in fat
  • reduces or eliminates beverages containing kcal (sweeter beverages and alcohol)
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26
Q

What is the energy density of a diet or a food determined by

A

Measuring the amount of energy (kcal) for a given amount (g) of food

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27
Q

what do we want weight to be in on-season

A

as close to competition weight as possible

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28
Q

when should weight loss planning ideally occcur

A

in off season

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29
Q

what should be the goal of an athlete for weight loss

A

gradual weight loss with adequate fluids and protein

30
Q

when is weight loss in off season not always possible

A

weight class sports

31
Q

what types of sports do body weight and composition play an important role

A

aesthetic, weight class, technical, endurance

32
Q

aesthetic sports

A

dancing, gymnastics

33
Q

weight class sports

A

judo, taekwondo, boxing, rowing

34
Q

technical sports

A

high jump, ski jump, long jump, triple jump

35
Q

methods for weight loss in sport

A

frequent fasting/starvation
major kcal restrictions
increased exercise (prmarily cardio)
severe fluid restriction
heat training (sauna + cardio)
cardio training in rubber suits
vomiting
diuretics (WADA banned)

36
Q

4 weight making methods

A

lower glycogen, GI tract contents, water retention, dehydration

37
Q

why does reduced glycogen lower weight

A

less water storage
each g is stored with almost 3g of water

38
Q

how to reduce muscle and glycogen intake

A

low carb intake
exercise

39
Q

how to reduce water retention

A
  • low salt diets
  • reduce sodium intake
40
Q

how to reduce faecal GI bulk

A
  • low fiber
  • low residue
41
Q

how to remove water from intra and extracellular space

A
  • heated environments (ex sauna)
  • exercise
42
Q

methods of body water manipulation

A
  • passive sweating
  • active sweating (exercise)
  • fluid restriction
  • water loading
  • diuretics
  • blood withdrawal pre-weigh in (for reinfusion after)
43
Q

water loading

A

intake large volumes of fluid for days, followed by sudden fluid restriction on day before weigh in

44
Q

most common acute weight loss method

A

manipulation of body energy stores

45
Q

ways of manipulation of body energy stores

A
  • exercise
  • restriction of energy intake
  • specific reduction of dietary CHO intake
46
Q

ways of manipulating GI contents

A
  • food restriction
  • fiber restriction
  • laxative/bowel preparation use
47
Q

potential negative consequences

A
  • con we recover water losses prior to comp
  • dehydration
  • lean tissue
  • negative impact on RMR from weight cycling
  • cognitive abilities, mood, RPE
  • chronic, repeated restriction
  • impact on bone health
  • impact on performance
  • death
48
Q

chronic, repeated restriction=

A

negative relationship with foods

49
Q

what can negative effects on lean tissue cause

A

breaks down lean tissue for gluconeogenesis
impact on growth of lean tissue

50
Q

what is the timeline of recovery based on

A

severity of weight loss

51
Q

how long to recover from dehydration

A

4-48 hours

52
Q

how long to recover and replenish muscle glycogen

A

24-48 hours

53
Q

what do athletes have to think of with recovery

A

will I recover in time for the competitive event?

54
Q

pre competition planning for non-weight class sport

A
  • taper in training
  • increased quality with diet (timing and type)
  • increased water intake
  • increased sleep
  • increased recovery time
  • increased training response
55
Q

precompetition planning for weight class sport

A
  • decrease in kcal
  • increase cardio
  • no taper in sport specific training
  • decreased recovery
  • increase stress on body
  • increase emotional stress
  • increased risk of injury or illness
  • decreased quality of sleep
56
Q

impact of extreme weight loss

A
  • decreased cognition
  • electrolyte imbalance
  • decreased body fluids
  • poor glycogen storage
  • impairment in thermoregulation
  • cardiovascular impairment
  • death
57
Q

impact of chronic weight loss

A
  • micronutrient deficiencies
  • decreased RMR
  • decreased concentration of sex hormones (REDs)
  • decreased markers in bone synthesis
  • decreased lean body mass
  • impact on growth and development with adolescents
  • disturbed relationship with food/eating
58
Q

strategies for recovery of fluid and carb stores between weigh in and event

A
  • rehydration (fluid, sodium, sugar)
  • glycogen storage/restoration of CHO availability
59
Q

post weigh in snacks

A

right after make weight class, start grazing and then as soon as possible have complete meal (keep fat content of meal low as possible)

60
Q

goals for post-weigh in

A

carbs, electrolytes, fluids, complete low fat and lean proteins (dairy and meat sources)

61
Q

what has research found to be the best refueling practice between weigh in and competition

A

between 60-80% carbs (grains + fruits - energy dense choices) and includes some lean protein (low fat dairy, fortified soy milk, greek yogurt, eggs, lean meats, fish)

62
Q

examples of research found best refueling foods

A
  • sports drink
  • 100% fruit and vegetable juices
  • canned fruits and applesauce
  • powerbars
  • sandwich made on bagel
  • milk
  • low fat or fat free yogurt
63
Q

why is it important to consider the real and perceived effects of acute weight loss on performance in weight category sports

A

it is likely to underpin the motives of athletes and coaches around their practices and capacity for change

64
Q

rule changes to weight class sports

A
  • prohibited use of extreme dehydration methods
  • increased in weight allowed of 6lb to each weight class
  • weigh ins closer to event/competition
65
Q

examples of weigh ins being closer to the events

A
  • wrestling- night before event (usports), now 2 hr before national/international events
  • light weight rowing- day of event (couple hours)
  • boxing- day of event (couple hours)
66
Q

safe, effective, realistic weight loss

A
  • reduced kcal, supply essential nutrients (follow RD supported meal plan)
  • wide variety of foods that appeal to taste and help prevent hunger between meals (incl healthy fats)
  • fits lifestyle
  • slow rate of weight loss
  • supplements- when needed
67
Q

what is slow rate of weight loss allowing time for

A

for change in BW

68
Q

when does weight loss become a problem

A

when nutritional needs are not met or adequate hydration is not maintained

69
Q

risks of weight loss for young athletes

A
  • impair athletic performance
  • increase injury and infectious disease risk
  • delay physical maturation
  • development of disorders eating practices
70
Q

quick losses of 5% of BM has shown

A
  • reduced physical performance
  • abnormalities of bone metabolism
  • impairments in cognitive function
  • increased susceptibility to heat illness
71
Q

what can prolonged and repeated weight loss cause

A

nutritional deficiencies and limit lean tissue growth

72
Q

what should RD do

A

recommend and help support a gradual weight loss

Kin 428 (13 decks)

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