SIGNING UP FOR CLASS
1. How do I sign up for the TIGER Study?
2. What is the deadline for signing up?
3. Can I join the Study in the Spring Semester?
4. Can I be in the class but not a member of the TIGER Study?
5. How long does the TIGER Study last?
6. Do I have to take the same course twice to be in the TIGER Study all year?
PHYSICAL EXAMINATIONS / QUESTIONNAIRES
7. Why is it so important to have a working e-mail address?
8. What do you mean by ‘physical examinations’?
9. What’s a DXA exam?
10. How should I prepare for the physical examinations?
11. Will I get to see the results of these tests?
12. Why are there so many online questionnaires to complete?
13. Why do we have to do all these forms and tests three times?
TYPICAL DAILY TIGER STUDY CLASS ROUTINE
14. How should I dress for class?
15. Why do I need my student ID card?
16. Can I bring my cellular phone to class?
17. What does a typical class entail?
18. How do I set my training heart rate zone limits into my heart rate monitor?
19. Can I play basketball or racquetball during my TIGER Study class?
20. Can I lift weights during my TIGER Study class?
21. Can I work out for longer than 30 minutes?
22. What if I do not exercise within my training heart rate zone?
23. If I miss my class time can I come at a different time?
THE TIMED RUN TESTS
24. What is the timed run test?
25. What is VO2 max?
26. Is participation in the timed run test mandatory?
CLASS CREDIT AND GRADING
27. How much credit will I get for being in The TIGER Study?
28. What’s the three hour class all about?
29. What core requirement does the TIGER Study satisfy?
30. How will I be graded for completing the TIGER Study?
31. Do I have to take a letter grade?
32. What if I take the same class twice, how will my grade be affected?
OUT OF CLASS HEART RATE MONITORS
33. What’s the purpose of out-of-class heart rate monitors?
34. When and where can I check out an out-of-class heart rate monitor? 35. How long can I keep an out-of-class heart rate monitor?
36. How many times can I check out an out-of-class heart rate monitor?
37. Why are there only a limited amount of heart rate monitors to check out?
38. Can I reserve an out-of-class heart rate monitor, or have my friend collect one for me?
39. How should I complete my out-of-class workouts?
40. Can I keep an out-of-class heart rate monitor to work out with in class?
41. How soon following an absence can I make up the class?
42. What if I lose the heart rate monitor, transmitter or strap?
43. Can I work out twice on the same day?
44. Can I make up for several absences with one out-of-class heart rate monitor?
INJURY/ILLNESS AND WEIGHT LOSS
45. Why do I have soreness since I started The TIGER Study?
46. If I get sick or injured, can I still complete the semester and get credit?
47. Will I be guaranteed to lose weight?
SIGNING UP FOR CLASS
1. How do I sign up for the TIGER Study?
The same way as you would sign up for any other class. Just use the UAB on-line system, enter the appropriate section number and follow the commands. Section numbers can be found under the tab, Enrollment info, on this website.
2. What is the deadline for signing up?
For Spring 2015, the deadline to add the course is January 12, 2015. By this time you may have to use an add-drop form as opposed to the University on-line system.
3. Can I join the Study in the Spring Semester?
Yes! The TIGER study is now enrolling new students in the Fall and Spring semester. Those who enroll in the Fall are encouraged to participate in the Fall/Spring semesters and those who enroll in the Spring are encouraged to participate in the Spring/Summer semesters.
4. Can I be in the class but not a member of the TIGER Study?
You cannot take the special sections of the TIGER Study classes without also participating in the study. There are alternative classes in which you can get a good aerobic workout without the commitment to being in a research study. Check with your academic advisor or the class schedule for alternatives.
5. How long does the TIGER Study last?
In this study we are looking for changes that occur as a result of being involved in exercise. Because the body’s reaction to exercise is not an overnight change, we would like subjects to be involved for 30 weeks. This means a commitment for two (2) consecutive semesters, Fall/Spring or Spring/Summer. We encourage prospective students to commit to the study for two semesters when they enroll, and hope that being involved in the TIGER Study is a positive experience that will encourage everyone to return in the Spring and complete the full 30 week exercise protocol.
6. Do I have to take the same course twice to be in the TIGER Study all year?
No. There are other options for participation. You can continue to work out with the TIGER Study for an additional 15 weeks without taking any formal course. Alternatively, we will offer a 3-hour version of the course that includes information about health and fitness, and you can take and receive credit for both classes.
PHYSICAL EXAMINATIONS / QUESTIONNAIRES
7. Why is it so important to have a working e-mail address?
We typically send out news, information, updates and important reminders on a weekly basis. The only efficient way to reach such a large group of up to five hundred people is via e-mail. If you do not supply us with a working e-mail address, and you do not check it regularly, then do not be surprised if you miss out on important study information.
8. What do you mean by ‘physical examinations’?
At the beginning (Fall enrollment – August; Spring enrollment – January) mid-point (Fall
enrollment – December; Spring enrollment – May) and end (Fall enrollment – May; Spring enrollment – August) of the TIGER Study we measure all subjects. The results of these measurements provide very important study data. We will measure your height, weight, waist and hip circumferences, skinfold fat, blood pressure, and draw a small amount of blood in order to measure your blood sugar values. You will also have your body composition measured by undergoing a DXA exam. There are also several questionnaires to complete as part of the physical exam.
9. What’s a DXA exam?
This stands for dual energy x-ray absorptiometry, which is a very accurate method of measuring your lean mass, fat mass, and bone density. It is a painless test; you simply lie on a table for a few minutes while an x-ray camera passes close to your body. You will only receive a minute amount of radiation, equivalent to what you are exposed to when outside or standing next to another person.
10. How should I prepare for the physical examinations?
For the blood draw you must be fasting for 10 hours prior to the time of the blood draw. This means nothing in your mouth except for water. You may drink as much water as you like and we encourage you to come well-hydrated. If you chew gum, drink juice, sodas (even diet drinks), tea or coffee, or eat anything less than 10 hours before your blood draw, you will be asked to re-schedule your test as the results would not be accurate.
For the DXA exam there are no food restrictions. You should wear workout clothes such as shorts and a T shirt. You must not wear anything with metal, such as a metal zipper or under-wire bra. You will also be asked to remove any metal jewelry such as earrings, bracelets, watches, and necklaces. You may be asked to remove some types of piercings.
For the other anthropometric tests you should wear (or bring) shorts and a T shirt.
11. Will I get to see the results of these tests?
Yes! A few weeks after each of your physical examinations we will provide you with a report of your results. At the end of the study we will provide you with a comprehensive report which compiles your results from all three physical examinations (August, December, and May) so you can view and compare any changes that have occurred over the course of the study.
12. Why are there so many online questionnaires to complete?
There are many factors that may contribute to exercise response, obesity and related health issues. By completing these forms you are providing important research data that may advance our understanding of many of these factors.
13. Why do we have to do all these forms and tests three times?
Many scientific studies measure changes as a result of some kind of intervention. In the TIGER study we take a series of baseline measurements at the start of the study in August or January depending on your enrollment, and then begin the intervention, i.e. the exercise program. We then repeat the measurements at the mid-point of the study (December or May) and at the end of the study (May or August) to be able to determine what type of change, or response, has occurred.
TYPICAL DAILY TIGER STUDY CLASS ROUTINE
14. How should I dress for class?
Always come to class ready to work out. Shorts and a t-shirt or warm-ups are fine. The following attire is prohibited at the UAB Campus Recreation and Wellness Center : jeans; cargo pants/shorts; sports bras; t-shirts that do not cover entire back, shoulders and torso; and any open-toed footwear (http://www.uab.edu/campusrecreation/facility-info/faq). Most importantly, you should have a good quality pair of running or workout shoes, in good condition. The majority of injuries suffered by participants in a workout program are a result of poor quality, inappropriate or worn out shoes.
15. Why do I need my student ID card?
You must have your student ID card (Campus Card) to gain access to the Rec Center. We will attach a self-adhesive bar code to your card at the beginning of the semester with your unique TIGER EXERCISE ID. You will need this in order to check out a heart rate monitor each day in class.
16. Can I bring my cellular phone to class?
Remember that while participating in The TIGER Study you are a member of a class, and like any other class, you are not allowed to use your cell phone when working out, except for listening to music WITH HEADPHONES.
17. What does a typical class entail?
Once the physical examinations have all been completed at the beginning of term, we will meet every Monday, Wednesday and Friday at the UAB Campus Recreation and Wellness Center. You will arrive there at your chosen class time, dressed and ready to work out, and meet the TIGER Study staff at the check-in area on the entry level floor near the pool overlook. You will check out a heart rate monitor (watch, transmitter and strap) by showing the staff member your TIGER EXERCISE ID bar code which will be provided to you in the first week of class. You will be shown how to program the limits of your individual training heart rate zone into the heart rate monitor. When this is done you are free to workout on the track or on any of the equipment that provides an aerobic type cardio activity (treadmills, stair climbers, stationary bikes, etc.) – MAIN FLOOR AND THIRD FLOOR ONLY. Weight training does NOT meet this criterion, and you are not allowed to do weight training for your TIGER workout. You should complete a five (5) minute warm up comprised of gentle stretching and light exercise before spending at least 30 minutes of consistent activity within your training heart rate zone, with 30-50 minutes of total exercise. You should then spend a further five (5) minutes doing light activity and stretching to cool down, before turning in your heart rate monitor, along with the transmitter and strap, to the TIGER Study staff member at the check-in area. You are then free to shower, change and proceed to your next class.
18. How do I set my training heart rate zone limits into my heart rate monitor?
You will be shown how to do this at the beginning of the semester. A card will be provided to you with instructions. If you continue to have problems please ask a TIGER Study staff member.
19. Can I play basketball or racquetball during my TIGER Study class?
No. It is very difficult to consistently maintain your heart rate in the training heart rate zone for a full 30 minutes with these types of activities. In addition, these activities make you more susceptible to injury and/or damaging the heart rate monitors.
20. Can I lift weights during my TIGER Study class?
No. The TIGER study requires you to be involved in aerobic type cardio activities. You may work out with weights on other days or outside of your TIGER Study class times. If you do so immediately following your TIGER Study class, please return your heart rate monitor first.
21. Can I work out for longer than 30 minutes?
Yes, but please return your heart rate monitor to the TIGER Study staff when your 30 minute activity session (plus five minutes warm up and cool down) is complete.
22. What if I do not exercise within my training heart rate zone?
Unless you have made a TIGER Study staff member aware of special circumstances, you must always endeavor to complete 30 minutes of exercise within your training heart rate zone in order to be compliant with the research protocol. Failure to do so may cause you to be counted absent from the class.
If you are having trouble reaching your target heart rate zone, you should increase your intensity. If you are running or walking you can increase your speed or the grade (angle) of the treadmill platform. If you are working on any of the machines in the Rec Center, the easiest way beyond increasing your speed is to use the ‘up’ arrows to increase the resistance of the machine. If you continue to have problems, ask for assistance from the TIGER Study staff. We are there to help you!
23. If I miss my class time can I come at a different time?
We encourage you to commit to being present at a consistent class time. In the event you are unable to arrive at your usual class time, you may work out at a different time on the same day. We are available at the UAB Rec Center from 6:30 a.m. until 2:15 p.m. every Monday, Wednesday, and Friday. DO NOT COME LATER THAN 1:35 p.m. on any class day! See the section entitled ‘Out-of-Class Heart Rate Monitors’ for information on making up a missed class.
THE TIMED RUN TESTS
24. What is the timed run test?
Twice each semester we will conduct a timed run test. See the Calendar of Events distributed at the beginning of the semester for exact dates. The tests will take place on the track in the Rec Center. You will be asked to run 1.5 miles (12 laps of the track) as quickly as possible. We will time and record your performance. You are not in competition with anyone and there is no penalty for not ‘doing well’ on this test. The purpose is to gauge your level of fitness and monitor your improvement over the course of the study. From your results we can also accurately estimate your maximum aerobic capacity (ability to use oxygen to do physical activity), which we will report to you. For those subjects who find running difficult there will be the option to participate in a timed walking test (1 mile – 8 laps of the track).
25. What is VO2 max?
VO2 max is a measure of the maximum volume of oxygen that your body can utilize when you are working at a maximal level. Everybody has a different value and this value is an accurate measurement of an individual’s level of aerobic fitness. The greater your VO2 max, the higher your level of aerobic fitness. VO2 max has a genetic basis, but can be significantly improved by consistent involvement in cardio-type aerobic activities – the kind of activities you will be involved with in the TIGER Study!
26. Is participation in the timed run test mandatory?
The timed run tests provide a means to assess improvements in your level of fitness; therefore your participation is strongly encouraged but is not mandatory. On the days that we set aside for timed run tests, if you prefer not to participate you may come to class and perform a normal workout. There will not be any make-up for timed run tests. If you are absent on those days there is no penalty other than accruing an absence.
CLASS CREDIT AND GRADING
27. How much credit will I get for being in The TIGER Study?
The KIN 133 class is a one (1) hour credit class. The three (3) hour credit class for the TIGER Study will be KIN 222/EPI 222.
28. What’s the three hour class all about?
In Spring 2015, you may choose to participate in the TIGER study by taking a 3-hour version of the course, KIN 222. The exercise component is exactly the same as taking the 1-hour (KIN 133) version of the course. Members of the three (3) hour class will join an online class and receive credit for weekly reading assignments, quizzes and workshops based upon concepts of health and fitness, exercise, weight loss, diet and nutrition.
29. What core requirement does the TIGER Study satisfy?
Study members who successfully complete the three (3) hour class will receive three (3) hours of elective credit.
30. How will I be graded for completing the TIGER Study?
Grading is based upon completing your workouts and logging your in-class and out-of-class workouts. The details, including the cut points required to make each letter grade, will be distributed with the Compliance Policy and Calendar of Events given out at the start of each semester. Grading requirements for KIN222 can be found in the online syllabus.
31. Do I have to take a letter grade?
No. If you are not an exercise science or health major, you have the option to take KIN133 as a pass/fail course. A "pass" simply indicates that the requirements of the course have been completed, and is not included in your GPA. A "fail" is equivalent to an "F." If you are an exercise science or health major, you must take a letter grade. There is no pass/fail option for EPI222/KIN222.
32. What if I take the same class twice, how will my grade be affected?
If you were disappointed with your grade from the Fall, then returning to the TIGER Study in the Spring will give you the opportunity to improve your grade. The Academic Regulations of UAB state:
“A repeated course … is equivalent to a new course both in the determination of classification and in computing the cumulative grade point average.”
If you want to take the 1-hour version of the study for both semesters, a "Special Topics" section number will be provided to you for the second semester of the study.
OUT-OF-CLASS HEART RATE MONITORS
33. What’s the purpose of out-of-class heart rate monitors?
If you want to make up missed workouts, you may make up a maximum of three (3) classes by checking out a heart rate monitor and performing a workout outside of normal class time to make up for class(es) that you missed.
34. When and where can I check out an out-of-class heart rate monitor?
You can check out a heart rate monitor from the TIGER Study office, Room 417, Ryals Building. Heart rate monitors are available for out-of-class check out on Tuesdays and Thursdays, and on Friday afternoon (for use when participating in a Fun Run only).
35. How long can I keep an out-of-class heart rate monitor?
Heart rate monitors must be returned to class by 3:20 pm if checked out on a Tuesday or Thursday. Monitors checked out on Friday afternoon must be turned in by 3:00 p.m. the Monday following the check-out. DO NOT use an out-of-class monitor for in-class workouts. Failure to return your heart rate monitor by 3:30 p.m. will mean you will not get credit for your out-of-class workout. Remember that others may be waiting to check out heart rate monitors, too.
36. How many times can I check out an out-of-class heart rate monitor?
You may make up a maximum of three (3) classes over the course of a semester with out-of-class heart rate monitors.
37. Why are there only a limited amount of heart rate monitors to check out?
There are a limited number of heart rate monitors available for out-of-class check out as the others are needed for our regular classes.
38. Can I reserve an out-of-class heart rate monitor, or have my friend collect one for me?
You may not reserve a heart rate monitor ahead of time. You may not check out a heart rate monitor on behalf of your friend(s). This policy is designed to be fair for all participants.
39. How should I complete my out-of-class workouts?
An out-of-class workout should follow the exact same format as we follow in class, i.e. five minutes of warm-up, thirty minutes of exercise within your own training heart rate zone, and five minutes of cool down. You will be responsible for knowing how to set your own training heart rate zone limits and how to operate your heart rate monitor correctly. If your workout session does not record properly or you do not work out within your own heart rate zone for thirty minutes, you will not get credit for the workout.
40. Can I keep an out-of-class heart rate monitor to work out with in class?
You must not use an out-of-class heart rate monitor to work out with in class. Return your out-of-class heart rate monitor to the staff and check out a new monitor for your class session.
41. How soon following an absence can I make up the class?
You should make up for any absences as soon as you return to class following an absence. Missed workouts should be made up within 2 weeks of missing class.
42. What if I lose the heart rate monitor, transmitter or strap?
All heart rate monitors must be returned to the TIGER Office before the last day of class in the semester. Failure to do so will result in you being charged $300.00 and receiving a grade ‘F’ for the class.
All straps must also be returned to the TIGER Office before the last day of class. Failure to do so will result in you being charged a $5.00 replacement fee.
43. Can I work out twice on the same day?
No! You will only get credit for one (1) workout on any given day. If using an out-of-class monitor, you must not use it on a class day or on a day that you have already worked out.
44. Can I make up for several absences with one out-of-class heart rate monitor?
All out-of-class heart rate monitors must be returned the day following check out, so you may only make up one (1) absence with each out-of-class heart rate monitor checked out. Remember, you may make up a maximum of three (3) classes over the course of a semester with out-of-class heart rate monitors.
INJURY/ILLNESS AND WEIGHT LOSS
45. Why do I have soreness since I started The TIGER Study?
Many people experience soreness in their leg muscles and joints, particularly if they have not been exercising regularly prior to joining the study. This is often the result of having poor quality, inappropriate or worn out shoes. Alternatively, this may be just the ‘growing pains’ of the body’s adjustment to exercise. Our advice is to lower your intensity and try to choose an activity that will not aggravate your soreness from the variety available at the Rec Center. In time the soreness will usually go away but if it persists we will suggest that you visit a doctor for a medical opinion.
46. If I get sick or injured, can I still complete the semester and get credit?
It depends upon the severity of the injury. If this is a minor problem that quickly resolves, allowing you to return to class and make up any absences you may have accrued – maximum of three (3) classes – then you should be OK.
If you have a more severe illness or injury that forces you to miss several classes then you will soon fall out of compliance with the research protocol. You will be unlikely to complete the class and would therefore not receive a passing grade. Thus, your best option would be to withdraw from the class. You cannot receive an incomplete (‘I’) grade for either KIN133 or EPI222/KIN222.
47. Will I be guaranteed to lose weight?
The TIGER Study is an exercise training study and is not purposely designed as a weight loss study. Nevertheless, we find that many participants do lose weight. The concept of successful weight loss is very complex but may be simplified by the energy balance equation. If you reduce the amount of caloric intake (food) and combine this with an increase in the amount of calories you expend (exercise), you will lose weight. The exercise performed in the TIGER study will help in altering your current energy balance. But if you compensate for the extra exercise by eating more, you are less likely to lose weight. We have had many people successfully lose weight. Many participants have been successful in improving their body composition (no major weight change but a reduction in fat and increase in muscle mass), reducing cholesterol, glucose, and blood pressure. Exercising vigorously for thirty minutes per day, three times per week is a minimal workout plan for a person of normal weight. Everyone should commit to at least this level of exercise in order to maintain a healthy cardio-vascular system. People who want to lose weight may want to add additional physical activity and/or a reduction in calories to their daily routine.