CSN Weight Management & Body Composition Flashcards

What is the approximate caloric deficit per week needed to lose approximately 1 lb of body fat?

Answer: 3,500 kcal/week deficit

A deficit of approximately 3,500 kcal/week (500 kcal/day) is the traditional estimate associated with losing ~1 lb of body fat per week.

What role does leptin play in body weight regulation for athletes?

Answer: Leptin signals satiety and upregulates energy expenditure; levels fall with caloric restriction, increasing hunger and reducing metabolic rate

Leptin is secreted by adipose tissue to signal adequate energy stores; when body fat and caloric intake fall, leptin decreases, driving hunger and reducing resting metabolic rate.

When assessing body composition changes over a training season, which best practice should a CSN follow?

Answer: Use the same method, technician, time of day, and hydration status for all assessments to ensure measurement consistency

Standardizing assessment conditions (method, tester, time, hydration) minimizes measurement error and ensures that observed changes reflect actual body composition shifts rather than testing variability.

For weight-class sport athletes (e.g., wrestling, judo), which post-weigh-in recovery strategy is most supported by evidence?

Answer: Rapid rehydration with electrolyte-containing fluid plus carbohydrate-rich foods consumed immediately after weigh-in to restore glycogen and fluid balance before competition

Consuming electrolyte fluids and high-carbohydrate foods immediately post-weigh-in rapidly restores plasma volume and replenishes glycogen, optimizing performance readiness.

Which of the following body fat percentage ranges is generally considered 'performance optimal' for male endurance athletes?

Answer: 6–12%

Male endurance athletes typically perform optimally at 6–12% body fat, balancing adequate energy stores with minimized excess mass that must be transported.

What is 'metabolic adaptation' (adaptive thermogenesis) and why is it relevant when counseling an athlete on a prolonged cut?

Answer: A reduction in resting metabolic rate beyond what is predicted by lean mass loss alone, driven by hormonal changes that resist further weight loss

Adaptive thermogenesis is a compensatory downregulation of RMR — beyond lean mass changes — mediated by reduced T3, leptin, and sympathetic tone, making sustained fat loss progressively harder.