chapter 5,6,7,8

• Define non-exercise activity thermogenesis (NEAT)

) is defined as the energy expended for everything we do that is not sleeping, eating or sport or exercise types of activity

• Healthy rate of weight gain

1.2gm/kg body weight per day, 0.5-2 lbs/week

• Disadvantages of low carbohydrate, high protein diets

25-30% or more calories from protein. Typically higher in fat, which is more satiating. Produces less insulin. Initial weight loss with low carb diet is greater. Glycogen depletion. Rapid water weight losses as CHO are oxidized. Lethargic, short tempered, dehydrated. Cal lead to fluid and electrolyte imbalances

• What is an ideal rehydration beverage?

6% carb, 20mmol/L sodium, 3mmol/L potassium

• Functions of water in the body

60% water. Lubricant, required for chemical reactions, structural part of body tissues, regulation of body temperature

• How do cold temperatures affect fluid and electrolyte balance?

? Stresses body's thermoregulation mechanisms

• How does hot weather affect fluid needs?

Add an additional 250- 500 mL prior to exercise

• Body shape: apple vs. pear shape

Apple shape increases risk for elevates blood lipids, glucose and insulin all of which may lead to CVD, diabetes and HTN

• Define calorimetry, indirect calorimetry and doubly labeled water. Identify benefit and limitation of each.

CALORIMETRY: direct- measures the amount of heat given off by the body through radiation, convection, and evaporation. INDIRECT: estimates the heat releases through oxidative processes by measuring rates of O2 consumption and CO2 production. DOUB WATER: forms of indirect calorimetry, measures only CO2 production, not O2 consumption, measures energy expenditure in free living subjects for 3 days to 3 weeks with only periodic urine collection to measure elimination rates, free of bias, subjects can engage in normal daily living with interruption.

• Basic facts about weight loss

Calories matter. Not everyone will respond to the same calorie restriction. No healthy adult had even been measures in a metabolic chamber requiring fewer than 1200 kcals/day. Lower kcal diets do not always yield the best results. Diet composition, protein, and frequency of meals are important.

• List at least one prediction equation mentioned in class

Cunningham equation, owen, Mifflin, harris benedict

• How does the body lose water?

Daily losses occur through urine, feces, sweat, and respiration

• What factors impact how the body oxidizes different macronutrients?

Degree of body fatness, metabolic conditions, fitness level, fat mass

• What factors affect sweat production?

Environmental conditions. Clothing, exercise intensity, level of physical conditioning, acclimation to the environment, women, children and other adults differ in their sweat responses to exercise also

• Explain the relationship between RMR and FFM

FFM includes body organs and muscle, is metabolically active, and change in FFM can significantly influence the RMR FFM= fat free mass, RMR = resting metabolic rate

• Identify that need to individualize fluid replacement strategies and how to individualize them for an athlete

Factors impacting effectiveness of fluid to replace sweat loss. Exercise duration and intensity, volume and composition of fluid, environmental conditions, drinking frequency, nutritional status of individual before exercise

• List factors that affect the thermic effect of food.

Food composition and meal size. How the body uses the energy it consumes. Total daily TEF is influenced by total number of kcals, not by meal size or number of meals. Exercise duration and intensity.

• What is heat acclimatization? Why is it important?

Getting a person used to a certain type of environment. When a person is not acclimated they can develop hyperthermia, decreased cardiac output, perfusion pressure and leg blood flow reduced leading to decrease oxygen delivery, impaired mental performance

• List goals associated with weight gain

Goal is to gain lean body tissue and not fat. 0.5-2 lbs/week

• Why is humidity such a big deal when we talk about dehydration?

Heat index looks at air temperature and humidity, making the air " feel hotter than it is. Also keep in mind radiant heat from the sun.

• What is the primary goal of a weight loss program?

Improve health by lowering body fat while maintaining or increasing the proportion of FFM or muscle tissue.

• Define thermic effect of activity

Is the most variable component of energy expenditure, included energy cost of daily activities above RMR and TEF, such as purposeful activities of daily living or planned exercise, also included energy cost of involuntary muscular activity such as shivering, fidgeting and maintenance of posture.

• Why would athletes consider voluntary dehydration? What is voluntary dehydration? Is it safe?

Making weight, improve muscle definition or physical appearance

• How does an athlete determine his/her fluid status before an event?

Monitor color and volume of urine before exercise

• Obligatory thermogenesis vs. facultative thermogenesis

OBLIGATORY: the energy cost associated with digestion, absorption and transport of nutrients and with the synthesis of protein, fat, and CHO 50-75%. FACULTATIVE: the energy expended above obligatory thermogenesis, due to sympathetic nervous system activity

• How does the body maintain fluid balance? How does the body keep fluids in the intracellular and extracellular spaces?

Osmotic pressure- the force necessary to exactly oppose osmosis of water into a solution across a semipermeable membrane

• How does age affect RMR? (Review slide 53

RMR declines 1-2% every ten years between the second and seventh decades. Decrease in FFM as a person ages, especially with a more sedentary lifestyle. The decrease in RMR with again can be minimized for those people who stay physically active throughout their lives

• What affect does body temperature have on RMR?

RMR increase as body temperature increases above normal. Evidence that a connection exists RMR and body temp within the "normal range"

• Hormones (especially for women) and RMR

RMR is lower during the beginning of the cycle (follicular), but higher during the end of the cycle (luteal). Most menopausal women have lower RMR which may contribute to weight gain. Female athletes may have lower RMR with menstrual dysfunction

• How do the fluid requirements for children and adolescents differ from adults?

Respond different to exercise, different fluid requirements, children are less efficient thermo regulators especially in warm environments. Higher set point, lower sweating rate, produce more metabolic heat, overheat and become dehydrated more quickly than adults.

• When should sports drinks be used for athletes? When would they not be used?

Should be used during high intensity workouts or workouts in the heat. Should not be used for low intensity workouts, if weight loss is the goal and exercise id moderate, for endurance athletes, for well fed athlete training at low to moderate intensity in a temperature or cool environment

• Why isn't alcohol a viable fluid replacement option?

Strong diuretic effect, delays recovering process, especially glycogen replacement.

• Identify the hyperhydrating agents, explain how they work in the body. Are they effective?

Taking in fluids when a person is not thirsty. Increases sweating rates and reduces cardiovascular and thermal stress. Quickly eliminates water by the kidneys minimizing the time the body can maintain an increase level of water, glycerol and creatine. Glycerol quickly absorbs and distributes to tissues to create fluid retention

• When the underwater weighing was demonstrated for u, why was it important for Aaron to exhale as much air as he could?

You must decrease residual volume which increases buoyancy. Much let out all of the air in your lungs because you want it to be more accurate when you are underwater.

• Define hyponatremia, signs/symptoms, causes

abnormally low plasma sodium levels before, during or after exercise. Occurs when excess water accumulates, relative to sodium, in the extracellular fluid. Results from consumption of fluids in excess of body fluid losses. s/sx= bloating "puffiness", nausea, vomiting, headaches, may cause seizures, coma, or death MOI= excessive intake of hypotonic fluids that exceeds the rate of sweating

• Non-esterified fatty acids (NEFA), health risks of NEFAs

adipose tissue increased breakdown and release of non-esterified free fatty acids. Overload the liver, muscles and beta cells of the pancreas with lipid. Considered a major contributor to insulin resistance. Lead so hyperlipidemia. High levels of NEFA enter the portal vein to the liver providing the substrate for triglyceride and VLDL production.

• List the biological factors that influence RMR

age, gender, body size including fat- free mass

• Bioelectrical impedance analysis (BIA)- identify what BIA measures

based on relationship between volume of conductor (body) conductors length (height) and impedance (resistance to the flow of electrical current)

• Fluid replacement strategies for cold weather

being exercise fully hydrated, warm sports drink or tea with lemon and small amount of salt, replace fluids should be similar to those for summer activities, stay aware of signs and symptoms of dehydration and hypernatremia.

• List 5 health risks associated with obesity

cardiovascular, pulmonary, Endocrine, Genitourinary, Musculoskeletal, Gastrointestinal, Cancer, Neurological and sensory

• List factors that can increase energy expenditure above baseline

cold, fear, stress, and some medications.

• Define advantages and disadvantages of CT and MRI to evaluate body composition

considered the most accurate assessment methodologies for directly determining body composition. High reproducibility. Noninvasive, but do expose individuals to radiation. High cost of equipment. High technical expertise to operate.

• List and explain the 3 lifestyle issues on slide 56

consume a diet low in fat and high in whole and minimally processes CHO. Participate in regular exercise and lead an active lifestyle. Make appropriate behavior modifications related to diet and exercise.

• Consequences of unhealthy weight loss practices in athletes

decrease aerobic and anaerobic performance. Glycogen depletion. Dehydration. Impaired thermoregulation, oxygen and butrient exchange, buffering capacity, loss of fat free mass

• Identify that the health risks of obesity are similar to the health risks of inactivity

difficult to spate health risks of obesity with risks of inactivity

• Moderate energy restriction diets

do not pre-specify certain cal levels for all individuals. Goal is to lose pounds per week. As weight is lost, the amount of energy needed to maintain weight decreases as the body gets smaller. May work better for active individuals than a predetermined calorie level, cannot replace glycogen when energy intake is too low. Limited diet adherence when energy intake is too low, RMR and FFM are not compromised with moderate engery restriction although weight loss will not be as rapid.

• Identify fluid replacement strategies for children and adolescents

encourage fluids before during and after exercise, last meal before should be 1-4 hours prior, rehydrate immediately after exercise

• Define resting metabolic rate, accounts for 60-80% total daily energy expenditure

energy required to maintain body systems and to regulate body temperature at rest, measured in the morning after an overnight fast while person is still resting in bed.

• Define EPOC

excess post exercise oxygen consumption. Normal exercise does not increase significantly for any length of time. High intensity or long duration can elevate for hours, even for strenuous activity, aerobic exercise vs strength training. Magnitude and duration depend on intensity, duration and exercise type

• Factors affecting gastric emptying

fluid volume, CHO type and concentration, exercise intensity

• Identify physiological responses to dehydration

gastro distress, plasma osmolality, blood viscosity, heart rate, core temperature at which sweating begins, performance decreases, cardiac output

• Identify factors that affect energy balance

genetic makeup, dietary intake and habits, physical activity of daily living, environmental conditions, and lifestyle. Rate of energy input (dietary energy +stored energy) = rate of energy expenditure

• Low energy-dense diets

helps people to make better food choices without constantly counting cals. Whole grains, legumes, beans, whole fruits, and veggies, lean protein, high in water content, lower in fat, higher in fiber. "volumetric weight control plan"

• Define euhydration, hypohydration, dehydration

hypo: reduction of body water as the body progresses from normally hydrated (euhydration) to a dehydrated state.

• Understand the concept of energy balance

if energy intake = energy expenditure than weight is maintained

• Define the thermic effect of food

increase in energy expenditure above RMR that results from the consumption of food and beverages throughout the day, included the energy cost of food digestion, absorption, transport, metabolism, and storage within the body, accounts for 6-10% total daily energy expenditure

• Identify intracellular and extracellular fluids and their functions

intracellular: constitutes the medium in which all chemical reactions of cellular metabolism occur. Extracellular: medium through which all metabolic exchanged

• Identify the role of fat mass and athletic performance

inverse relationship between FM and performance of physical activities requiring movement of the body vertically or horizontally. Increases metabolic cost of activity requiring movement of the whole body. May be advantageous for activities where absorbing force or momentum is important

• Health risk with extreme leanness

likely to experience performance issues and greater risk for illness or injury with weight loss below desirable ranges. Risk for dehydration, loss of strength, abnormal kidney function, and potential for eating disorders.

• Exercise and weight loss

loss must be a high level of exercise &00kcals). Energy intake must be held constant at a level lower than that of total energy expenditure. Regular exercise is important. Important not to increase energy intake as activity level increases. Exercise prevents the decrease in RMR seen with dieting, added to dieting increases the amount of weight lost, added to dieting help preserve FFM

• Where are the fluids lost during dehydration coming from in the body?

low= extracellular space, significant = proportionally greater % water come from intracellular spaces, Well hydrated = moderate exercise will primarily deplete extracellular fluid, when heat is added, some intracellular losses occur

• Describe important considerations with skinfold testing

measuring subcutaneous fat. Must use same sites and same measuring tool and be done by the same person to be most accurate.

• As CHO intake increases, CHO oxidation rate increases. The same is true for protein. Why is fat different (why doesn't an increase in fat intake increase the fat oxidation rate?)

ncrease consumption of fat does NOT immediately stimulate fat oxidation, increasing the likelihood that dietary fat will be converted to adipose tissue. Increased intake of "nonfat" nutrients stimulate their oxidation rates proportionally. Excess dietary fat intake results in storage as triglyceride in adipose tissue with very little energy being used in the storage process. Long term, positive fat balance from excess energy intake leads to progressive increase in total body fat stores. Higher body fat mass= higher fat oxidation rate.

• Identify the role of fat free mas and performance

positively relates to activities that require throwing, pushing or weight lighting. Negatively related to activities that require translocation of body weight (running, jumping, rotation of ones body). Most sports, high FFM:FM ratio at a given body weight associated with better performance

• Alcohol oxidation

priority fuel, oxidation increases quickly after ingestion until all alcohol is cleared from the system, suppresses the oxidation of fat, CHO and protein to a lesser degree, not converted to triglyceride nor stores as fat, does not contribute to muscle or liver glycogen, indirectly divert fat to storage by providing an alternation and preferred fuel source, adds calories to a meal, decreases fatty oxidation,

• List risks of starvation, very low calorie and low calorie diets

rapid weight loss. Protein losses, including muscle and organ losses. Fluid and electrolyte losses leading to dehydration and hypertension. Malnutrition often develops. Refeeding MUST be done slowly. Long term success is poor. RMRM is blunted. LESS THAN 200 KCALS/DAY

• Fluid and electrolyte needs before, during and after exercise

regulates body water thru thirst mechanism and water losses via the kidneys. During exercise, optimal fluid balance depends on effectiveness of oral hydration.

• Identify the 3 components of energy expenditure

resting metabolic rate, basal metabolic rate, or resting energy expenditure. Thermic effect of food. Energy expended in physical activity and activities of daily living, frequency called the thermic effect of activity.

• Weight concerns for athletes

risks of eating disorders, nutritional myths, preoccupation with weight and body image, unhealthy behaviors, making weight

• Body cannot adapt to dehydration- be able to explain this concept

some individuals will tolerate dehydration better than others, sweat rate will increase with higher activity and hotter temperature.

• Describe the purpose of underwater (hydrostatic) weighing

two-component body composition model. Uses principle of densitometry. Used to determining body fat to lean mass. Muscle sinks and fat floats. Person with more body fat will weigh less underwater.

• Clearly articulate why fad diets are popular and why they are dangerous

want to improve performance and enhance body composition, celeb endorsements

• Identify advantages and disadvantages of the body mass index (BMI)

weight in relation to height, weight in pounds divided by height in inches * 703, quick, easy, inexpensive, does not take into account FFM, edema, high muscularity , muscle wasting and short stature

• Identify benefits of maintaining a healthy body weight

weight maintained without constant dieting or retaining food intake, health risks are minimized and good health is promotes, promotes good eating habits, able to participate in physical activity, weight accepted by the individual, allows optimal performance in sport of one's choice, takes into consideration ones genetic make-up and family history of body weight and body shape, appropriate for one's age and level of physical development