Weight Making Sports

Question 1

Body Composition

Answer 1

The body relative amounts of fat and lean body tissue (or fat-free mass FFM)
-FFM includes (muscle, bone, water, organ tissues)

Question 2

Essential Fat

Answer 2

accounts for 3-5% total body weight in males and 8-12% total body weight in females

Question 3

Storage Fat

Answer 3

nonessential fat stored as adipose tissue near the body’s surface

Question 4

Fat-Free Mass

Answer 4

Body mass- Fat mass (%BF x Body mass)

Question 5

Body mass Index (BMI)

Answer 5

-based on concept that a person’s weight should be proportional to hieght
-used to estimate degree of obesity
-does not take into account % of fat or FFM
=BM/Height

Question 6

Choosing a testing method

Answer 6

-is measurement gold standard for alteration of interest
-will athlete have access to this measurement tool again
-to get accurate results do not exercise, wear bulky clothing, test late in the day, or eat 8 hrs before the test

Question 7

Setting the goal

Answer 7

-ending indicator
-should be to alter body composition while maintain or enhancing performance and decreasing risk of injury

-lean mass gain (0.5lb per week)
-fat mass loss (1.2lbs per week)
-fat mass gain (very slowly)

Question 8

Physiology and body comp

Answer 8

-energy requirements: increase if increase body mass, decrease if decrease mass
resistance exercise: increase if increaseing muscle mass
Endurance exercise: increase if maintaining VO2

Question 9

Energy restiction and body comp

Answer 9

-when we calorie restrict we lose: muscle and fat mass

_when we go back to normal we regain muscle mass and more fat mass

Question 10

During energy restriciton

Answer 10

-raates of MPS are suppressed
-results in negative net protein balance
-results in muscle loss
-MPB remains unchanged

Question 11

To fix loss of MPS

Answer 11

-increase resistance exercise and protein intake

Question 12

Gaining lean mass

Answer 12

Nutrition:
-calorie surplus
-250-500 kcal/day
-protein intake of 1.6-2.2g/kg
-carbs should be main focus

Exercise:
-progressive resistance training aimed at volumes to promote hypertrophy
-HIIT may be more appropriate

Question 13

Losing Fat Mass

Answer 13

Nutrition:
-calorie deficit
-250-500 less calories
-1.2-1.6 g/kg
-carbs and fats reduced to baseline

Exercise:
-resistance training to limit muscle atrophy
-slow, steady aerobic training with micture of HIIT

Question 14

Gaining Fat mass to healthy levels

Answer 14

Nutrition
-calorie balance
-40kcal/kg
-1.2-2.0 g/kg
-6-12g/kg
-fat not below 20-35%

Exercise
-may be decreased to allow for calorie surplus

Question 15

Chronically vs Acutely

Answer 15

-chronically use body fat reduction
-acutely resort to starvation and dehydration

Optimized acute weight loss= easier post weigh in recovery

Question 16

3 goals

Answer 16

{ragmatism: avoid significant negative health outcomes, optimize performance, and educate athletes

Education: set realistic expectations, optimize acute weight loss, optimize recovery

Recovery: attenuating fatigue or damage caused by training and damage cause via weight cut

Question 17

Components we have control over

Answer 17

-muscle, fat, gut content, water, glycogen