Ch 8 Weight Control Review Questions

List each of the training principles should be applied for body composition maintenance.

- Specificity - Overload - Adaptation - Progression - Individualization - Plateau/Retrogression/Reversibility - Maintenance

Relate the CBE to the first law of thermodynamics.

- quantifies the first law of thermodynamics. Potential chemical energy in the form of food is converted into mechanical energy, heat energy or other chemical energy and either used, stored or dissipated as heat or excretion.

Compare and contrast the effects of diet alone on body composition control.

- All weight/fat is lost if caloric deficit is achieved, majority of early loss is water - Diet; highest loss of FFW (LBM), difficult to maintain loss

Compare and contrast the effects of diet and exercise combined on body composition control.

- Diet and Exercise; body weight is not lost faster than either individually, but FFW (LBM) is maintained. Best for long term change.

Compare and contrast the effects of exercise alone on body composition control.

- Exercise; FFW (LBM) loss is minimized, maybe maintained or gained. Maintenance of weight loss best through exercise training

Discuss the impact of exercise training on the components of the caloric balance equation.

- Food ingested (+); Energy intake increases (highly trained and lean individuals) or remains constant (untrained and obese individuals); when training ceases, food intake spontaneously decreases - BMR and/or RMR (-); No consistent effect is evident - Thermogenesis (-); moderate levels of fitness and training increase thermogenesis; high levels of fitness decrease thermogenesis - Work or exercise expenditure (-); cumulative increase occurs

Discuss the impact of exercise on the components of the caloric balance equation.

- Food ingested (+); No clearly established effect; appetite does not decrease - BMR and/or RMR (-); Unchanged but metabolic rate postexercise remains elevated - Thermogenesis (-); No consistent additive effect in either a sequence of food-exercise or exercise-food - Work or exercise expenditure (-); increase occurs

Discuss the impact of dietary restriction on the components of the caloric balance equation.

- Food ingested (+); a reduction occurs - BMR and/or RMR (-); Severe caloric restriction causes a 10-20% decrease - Thermogenesis (-); Decreases because fewer calories are being ingested; dependent on composition of meals - Work or exercise expenditure (-); no direct effect on caloric cost

Prepare a set of weight control guidelines for a jockey.

- Have body composition assessed during the off season. - Set as a goal a %BF not less than 5% and not requiring more than a 7% total weight loss. - Achieve the desired %BF during the off season and pre-season by a combination of dietary restriction, aerobic endurance and dynamic resistance training. - Maintain the %BF during the season by exercise. - Avoid weight cycling if possible.

Define Specificity as a training principle as it should be applied for body composition maintenance

Achieve a caloric deficit of 250-500 kcal·day-1 by a combination of dietary restriction, aerobic endurance exercise (3-5 days·week) and/or dynamic resistance training (2-3 days·week)

Define Adaptation as a training principle as it should be applied for body composition maintenance

Emphasize slow long term weight loss because the proportion of body fat loss is greater after several weeks

Define Overload as a training principle as it should be applied for body composition maintenance

Emphasize total number of calories expended in exercise rather than intensity if individuals are initially unfit to increase exercise tolerance. Use net, not gross, caloric values when calculating exercise energy expenditure

Define Individualization as a training principle as it should be applied for body composition maintenance

Do a RMR, nutrient and caloric intake analysis, and energy expenditure analysis on each individual. Base the diet and exercise program on these results

Defend or refute the following statement: To lose fat, burn fat by doing long-duration, low-intensity exercise.

Refute: Although it is true that fat is the dominant fuel in long-duration, low-intensity exercise; the important factor in weight loss is to establish a caloric deficit no matter which fuel is being used.

Defend or refute the following statement: The most important reason to add exercise or exercise training to a weight loss or maintenance program is that exercise decreases appetite.

Refute: Neither a reduction nor an increase in energy intake immediately following a single bout of exercise has been established in humans.

Defend or refute the following statement: If food is eaten near the time of exercise (either directly prior to or after), the thermic response is potentiated (made more effective), so that more calories are burned and weight is lost faster.

Refute: No clear pattern has emerged from the available studies as to when the effect appears to be additive and when it is not.

Defend or refute the following statement: The maintenance of, increase in, or decrease in, resting metabolic rate depends on the maintenance or change in lean body mass.

Refute: Studies inconsistent/inconclusive

Defend or refute the following statement: Weight cycling makes subsequent weight loss physiologically more difficult.

Refute: study by Blackburn had flaws, others found no relationship between weight loss cycles and the subsequent rate or amount of weight loss in other cycles.

Define Progression as a training principle as it should be applied for body composition maintenance

The greatest progression should be made in the amount of calories that can be expended in exercise

Define Plateau/Retrogression/Reversibility as a training principle as it should be applied for body composition maintenance

Weight loss is unequal being fastest in the early stages

Define Maintenance as a training principle as it should be applied for body composition maintenance

key is exercise training

State the caloric balance equation

= + food ingested - basal (resting) metabolic rate (kcal) - thermogenesis (kcal) - work or exercise metabolism (kcal) - energy excreted in waste products (kcal)