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Nutrition > Weight Management > Flashcards

Weight Management Flashcards

1
Q
  • Impact on performance
  • Aesthetics/body image
  • Weight classifications for competition
  • Changing body composition
A

weight management concerns for athletes

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2
Q

• Approximately __ of general

population is overweight.

A

2/3

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3
Q

___ correlates significantly with body
fatness but doesn’t measure body
composition or fat distribution.

A

BMI

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4
Q

portion of body weight that is fat.

A

Fat mass (FM):

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5
Q

fat found in body essential to the
normal structure and functioning (internal
organs, CNS, bone marrow).

A

Essential fat:

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6
Q

• (adipose tissue)

A

Nonessential (storage) fat:

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7
Q

Weight of all body

substances except fat.

A

Fat-free mass (FFM):

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8
Q

FFM plus essential fat

A

Lean body mass (LBM):

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9
Q

% of total body weight that is FM.

A

• % Body fat:

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10
Q
  • Underwater weighing (densitometry)
  • Air displacement plethysmography
  • Dual X-ray absorptiometry
  • Bioelectrical impedance analysis
  • Skinfold measurement
A

body composition measures

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11
Q

Physical activity %

A

15-30%

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12
Q

Thermic effect of food: fuel to process the food we eat

A

~10%

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13
Q

Resting energy expenditure

A

60-75%

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14
Q

Change in energy stores = energy in – energy out

A

Energy budget:

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15
Q

• Energy in:

A

Foods and beverages

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16
Q

Energy?
Resting Metabolic Rate (RMR)
• Lifestyle and voluntary activities
• Thermic effect of food

A

Energy out

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17
Q

Calorie needs:

A

• Monitor activity and weight

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18
Q
  • 4 kcals/gram (proteins and carbohydrates)
  • 9 kcals/gram (fats)
  • 7 kcals/gram (alcohol)
A

Macronutrients

19
Q
  • Food records
  • 24-hour dietary recall
  • Food frequency questionnaires
A

Energy (dietary) intake assessment:

20
Q

• Indirect calorimetry
• Regression equations (Most practical
and widely used method)

A

Determining energy expenditure:

21
Q

1 pound of fat = ____ Calories**

A

3500

22
Q

Recommended rate of loss:

A

1-2 lbs/wk or 5-10% bodyweight over 6

months.

23
Q

____ (rate at which your body burns calories to keep you alive)
decreases with weight loss.

A

RMR

24
Q

___ cost drops when you become lighter.

A

PA

25
Q

Reduce calorie intake by ____-____ calories/day or decrease

calories and increase PA (Use goal setting-short and long term).

A

250-1000

26
Q

3 way to reduce calorie intake?

A

• Macros: CHO (essential to sport performance), PRO (satiety
and maintain muscle mass), and FAT (lower fat; not fat free).
• Portion control
• Meal planning

27
Q
  • Physiological
  • Environmental
  • Social / Cultural
  • Emotional
A

WEIGHT MANAGEMENT:

DIETARY INTAKE INFLUENCES

28
Q 
increase exercise/activity.
• Set short- and long-term goals.
• Encourage self-monitoring:
• Food diaries
• Exercise/training logs
• Sport performance
A

BEHAVIORAL MODIFICATIONS THAT

HELP IN WEIGHT LOSS

29
Q

If a person exercises appropriately, eats a
balanced diet that meets protein and
carbohydrate needs, and moderately
restricts calories, the body will use ___ ___

A

stored fat

for energy.

30
Q 
Dehydration
• Electrolyte imbalances
• Strain on CV System
• Hypoglycemia
• Decline in mental acuity
A

Cutting weight rapidly

31
Q

• Sacrifices protein in its lean tissue
• To prevent death, the body converts fat
to ketones to help feed the nervous
system and help spare tissue protein.

A

without food for 3 days

32
Q
  • No less than 1000-1,200 Calories/day
  • 10-35% Fat
  • At least 130 gms of CHO’s
  • PRO dependent on activity and body weight
  • Provide 100% DV’s (if supplement)
  • Volumetrics concepts
A

diet

33
Q
  • Reduction in loss of LBM to 5%
  • Prevent some decrease in REE
  • Aerobic and Resistance
A

Combination of diet, exercise, and behavior modification

34
Q

restrictive dieting, over exercising, weight loss, lack of body fat, loss of calcium from bones, diminished hormones

A

Triad

35
Q 
Decreased fat-free mass
(i.e., muscle)
• Dehydration
• Glycogen depletion
• Negative hormonal
disturbances
• Gastrointestinal
problems due to
laxative use
A

Physical Effects

36
Q 
• Anxiety
• Inability to sleep
• Decreased
concentration
• Poor exercise
performance
• Increased risk for
overuse injuries
A

Physical effects of eating disorders In athletes

37
Q
  • Physical activity
  • Resistance training
  • High-calorie diet
  • Increased daily caloric intake
  • Portion sizes
  • Meal spacing
  • High energy density foods
  • Adequate protein
  • Portion sizes and meal spacing
A

Strategies for weight gain

38
Q 
• Regular participation in a
resistance training
program
• Achieving a positive
energy balance
• Achieving a positive
nitrogen balance
A

REQUIREMENTS FOR GAINING

WEIGHT

39
Q

Train for hypertrophy

A
  • 8 to 12 reps/set
  • 3 to 5 sets/muscle group
  • 2 to 3 times/week
40
Q

____ - _____calories = ~ 1 pound of muscle

A

2,300 to 3,600

41
Q

Optimal rate of weight gain is ~ __-__

per week

A

1/2 to 1pound

42
Q

Protein intake = __-__ g/kg body weight

A

1.4 to 2.0

43
Q 
Consume fluids after meals.
• Avoid carbonated beverages.
• Have small frequent meals/snacks.
• Consume a variety of nutrient/energy
dense foods.
• Use sports drinks instead of water.
• Include bedtime snacks
A

Tips for weight gain

Nutrition (6 decks)

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