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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 forms 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 Cougar One 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 (KIN 1304) all about?
29. What core requirement does the TIGER Study satisfy?
30. How will I be graded for completing the TIGER Study?
31. What’s the difference between getting a letter grade or an S/U (pass/fail) 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?
LOGGING EXERCISES WITH THE C.S.I. SYSTEM
45. What is C.S.I?
46. What is the website address for C.S.I?
47. How do I log my physical activity?
48. What do I do if I forget my C.S.I. password?
49. Why is logging activity with C.S.I. important?
50. Why do I need to log my in-class activity, if TIGER study has that information from the heart rate monitors?
INJURY/ILLNESS AND WEIGHT LOSS
51. Why do I have soreness since I started The TIGER Study?
52. If I get sick or injured, can I still complete the semester and get credit?
53. 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 University of Houston on-line system, enter the appropriate section number and follow the commands.
2. What is the deadline for signing up?
Friday of the first week of class. 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?
No. Completion of the TIGER Study means being involved in aerobic exercise for 30 weeks. This is why you can only enroll in the study in the Fall semester, and be involved for two consecutive semesters (30 weeks), working out on your own over the Christmas Holidays.
4. Can I be in the class but not a member of the TIGER Study?
Classes exist with similar course content but without the commitment to being in a research study. They are usually Tuesday/Thursday classes as opposed to The TIGER Study which is always a Monday/Wednesday/Friday class. Check with your academic advisor for details.
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 and Spring. 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. There are two versions of the TIGER study exercise class, a 1-hour (PEB 1101) and a 3-hour (KIN 1304) version. You can take and receive credit for both classes. If you want to get credit for participation in the TIGER study in both Spring and Fall but don't want to take the 3-hour version of the course, you can take a "special problems" 1-hour course that counts as a 1 hour elective. If you don't want to be involved in the study for course credit, in the Spring only, you can continue in the study without signing up for a class.
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 (August) mid-point (December) and end (May) 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 cholesterol and glucose 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 being 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. 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 reschedule 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.
For the other anthropometric tests you should wear 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 forms to complete?
There are many factors that may contribute to obesity and related health issues. By completing these forms you are providing important research data that may move forward 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, and then begin the intervention, i.e. the exercise program. We then repeat the measurements at the mid-point of the study (December) and at the end of the study (May) 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 UH Campus Recreation and Wellness Center staff does not allow blue jeans or cut-off blue jeans on the exercise floor. 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 Cougar One card?
You must have your Cougar One 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 Study number. 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.
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 UH 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 Fitness Zone Help Desk upstairs. You will check out a heart rate monitor (watch, transmitter and strap) by showing the staff member your TIGER 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.). 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. You should then spend a further five (5) minutes doing light activity and stretching to cool down, before turning off your heart rate monitor and returning it along with the transmitter and strap to the TIGER Study staff member at the Fitness Zone Help Desk. 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 must increase your intensity. If you are running or walking you must 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 UH Rec Center from 7 a.m. until 3 p.m. every Monday, Wednesday, and Friday. DO NOT COME LATER THAN 2:15 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 (6.75 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 - 4.5 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 PEB1101 class is a one (1) hour credit class. The KIN1304 class is a three (3) hour credit class, which satisfies your non-writing intensive Social Sciences core requirement.
28. What’s the three hour class (KIN 1304) all about?
You may choose to participate in the TIGER study by taking a 3-hour version of the course (KIN 1304). The exercise component is exactly the same as taking the 1-hour (PEB 1101) version of the course. Members of the three (3) hour class will join a ‘Web CT’ 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 KIN 1304 three (3) hour class will receive three (3) hours of credit which satisfies the non-writing-intensive component of their total of six hours core class requirement in Social Sciences.
30. How will I be graded for completing the TIGER Study?
Grading is based upon compliance with the research protocol. The details, including the cut points required to make each letter grade, will be distributed with the Calendar of Events given out at the start of each semester.
31. What’s the difference between getting a letter grade or an S/U (pass/fail) grade?
For PEB 1101 only, you have the choice of receiving a letter grade for the class or an S/U. The grade will reflect your level of compliance with the research protocol. If you make a ‘C’ or above you have the option to receive the letter grade, which will show up on your transcript and contribute to your G.P.A. You also have the choice to take the class "pass/fail". If you make a 'C' or higher, you will receive a ‘S’ which indicates that you have satisfactorily completed one hour of credit but your GPA. will not be affected in any way. If you do not acquire enough points to make a ‘C’ or above, you will receive a ‘U’ which indicates that you did not satisfy the requirements of the class sufficient to get one hour of credit. Again, your GPA. will not be affected in any way.
At the beginning of each semester the details of the TIGER Study compliance policy will be distributed and you will be asked to complete a form identifying the lowest grade you would like to receive for the class. If you achieve this grade or higher, then the appropriate letter grade that you have earned will be assigned to you. If you do not achieve this grade, you will receive an ‘S’ or ‘U’
Students taking the three (3) hour KIN1304 class will not have the option of receiving an S/U grade.
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 UH 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 105-P Garrison. Heart rate monitors are available for out-of-class check out on Tuesdays and Thursdays, and on Friday afternoons only.
35. How long can I keep an out-of-class heart rate monitor?
Heart rate monitors must be returned to class within 24 hours if checked out on a Tuesday or Thursday, and on the following Monday if checked out on a Friday afternoon. Failure to return your heart rate monitor within 24 hours 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. The only exception to this is if you check out a heart rate monitor on a Friday. Assuming you were in class that day, you may make up one absence on the Saturday and one on the Sunday, then return the heart rate monitor prior to class on Monday, thereby making up two (2) classes over the weekend. Remember, you may make up a maximum of three (3) classes over the course of a semester with out-of-class heart rate monitors.
LOGGING EXERCISES WITH THE C.S.I. SYSTEM
45. What is C.S.I?
The TIGER Study has contracted with C.S.I. Software, Inc. to provide a system which allows you use an on-line website to log in your daily activities and exercise intensities. An immediate benefit to you is that it will quickly calculate your caloric expenditure for any given activity, duration and intensity level.
46. What is the website address for C.S.I?
Log on to https://www.tigerstudy.com. As it is a secure non-public site, don’t forget the ‘S’ in the prefix or you won’t be able to be connected. You can link to the CSI site from the "Exercise Log" section of this website.
47. How do I log my physical activity?
By following the instructions detailed on the TIGER Study website at www.uh.edu/tigerstudy.
48. What do I do if I forget my C.S.I. password?
Send an e-mail to Fred Miller at fmiller@bcm.tmc.edu. He can easily re-set your password to allow you to enter your activities on the system.
49. Why is logging activity with C.S.I. important?
It allows us to quantify ALL exercise that study participants are involved with, both in class and in their own time. This is very important in assessing, for example, a subject who lost a significant amount of weight. Did this occur purely as a result of TIGER Study activities, or was it due to the subject exercising several times each week above and beyond their TIGER Study commitment? Viewing this subject’s CSI log will allow us to know which is true.
50. Why do I need to log my in-class activity, if TIGER study has that information from the heart rate monitors?
Logging your in-class workouts helps us to verify the type of exercise you performed on that day. Logging all your activities in the C.S.I. system also provides information, such as caloric expenditure, beyond what is available to us from downloading the information recorded in your heart rate monitor.
INJURY/ILLNESS AND WEIGHT LOSS
51. 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.
52. 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 PEB 1101 or KIN 1304.
53. 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.
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