course material

1. Ashford University Fasting and Exercise Paper
Article Summary As a result of the growing challenge of obesity and drive for weight loss
many regimens have been proposed that are aimed at attaining this objective. Scholars
Bhutani, Klempel, Kroeger, Aggour, Calvo, Trepanowski, Hoddy and Varady (2013) in their
study sought to look at the effect of exercise combined with alternate day fasting as effective
mechanisms for weight loss. Their study was motivated by past studies that have asserted
that when alternate day fasting is combined with exercise it leads to about 7% more weight
loss in a period of 12 weeks; this is would not have been possible in case the two were done
separately (Bhutani, Kroeger, Trepanowski and Varady, 2012). The scholars therefore
wanted to prove the validity of these assertions since they were yet to be proved. The
objective of this study was to determine how a combination of alternate day fasting
combined with exercises leads to behavioral adaptation and their effect on weight loss.
These concepts were inspired by previous studies which had suggested that increased
cognitive restraints and lowered hunger levels in obese individuals is what contributed
towards weight loss (Elfhag and Rossner 2005). As such through the study, the scholars
sought to answer key questions in the field which are yet to be adequately addressed
pertaining to whether an obese person can exercise when fasting, whether such exercise
increases their likelihood to cheat on their eating, if the timing of an exercise influences
their likelihood to cheat, the impact of behavioral changes as well as weight loss. In terms of
its design the study recruited 83 participants from a group of 146 interested parties form
University of Illinois at Chicago campus and randomly assigned them to four groups namely
those who combined ADF with endurance exercise, those who only engaged in ADF, those
who engaged in exercise and a control group. The study took part for a period of 12 weeks
where the participants were guided through their regimen practice and their measurements
taken. The data obtained was analyzed through ANOVA. The results of experiment showed
that those who combined ADF and exercise experienced a weight loss of 6 ± 4 kg, those who
only engaged in ADF 3 ± 1 kg, and those who engaged in exercise only1 ± 0 kg while for the
control group there were no change 0 ± 0 kg. In terms of exercise there was no significant
change with 48 ± 2% on fast days and 52 ± 2%) on as feed days. On fast days those who had
their exercise in the morning were not very different from those who opted for the
afternoon with 20 ± 6% (morning) and 28 ± 5% (afternoon). On the likelihood to cheat of
their fast day the level for afternoon was only17 ± 7% versus 10 ± 5% in the morning, thus
showing no significant difference. The results also showed a decrease in hunger for the
alternate day fasting group coupled with fullness and satisfaction after the period while for

2. those who combined exercise with ADF experienced as well as the ADF group better
restrained eating habits and reduced their level of uncontrolled eating. In conclusion the
study proved that when ADF is combined with exercise they complement each other and
leads to positive behavioral change coupled with weight loss in the long term that is steady.
Article Critique A look at the article shows that the scholars did a great job in convincing
their readers on the need for the study. With weight loss issues and obesity becoming a
major concern in the modern society, the focus of the scholars was justified as they sought
to prove the validity of regiments that have been widely proposed on weight loss and eating
habits. The scholars were a bit comprehensive in their introduction to the two concepts and
pointing the gaps that exists in the field with regards to answers on pertinent questions
such as if an obese person can exercise when fasting, how these impacts their eating habits
and so forth which remained unanswered. This gave their study significance since it sought
to fill a gap and provide validity. Based on the subject matter the study and its findings are
significant to individual looking to change their eating habits, lose weight and even provide
training and instruction for obese persons struggling to lose weight. A look at the design of
the study shows that the scholars had taken their time to analyze what they aimed to
achieve and come with the best approach to use in order to achieve the results. The scholars
hypothesized various aspects they aimed at ascertaining their validity through the study
and took time to investigate them. The different aspects were identified and the study
participants categorized in such a way that would ensure that the information sought is
obtained and questions at hand answered. Further in order to get all answer all the
questions, the study took a period of 12 weeks which was critical in analyzing the changes
that occurred as a result of the regimen provided. To answer the various questions posed
regular assessment was conducted on the participants on a daily basis which provided
ample information to answer the questions effectively and contrast the impact of the
regiments on dietary intake habits and weight loss. The study however spots some
weakness and limitations which reduces its effectiveness significantly. The first is the
number of the respondents, for all the four categories in the study the scholars indicated
that only 16 respondents per group made it to the end. This adversely affects the study
because it limits the likelihood to observe differences and even generalize to a bigger
population. The study is also limited in the fact that for the participants in the combined
ADF and exercise category, there was no telling how the two parameters affected fullness,
satisfaction and hunger since they were not studied apart. Finally, the study was limited in
that in energy intake the methods used to keep records was quite vague Despite these
weaknesses, the study and its design have significant strengths that can be observed namely
the fact that it’s very detailed and meticulous in outlining the steps are followed. This
captures the diet protocols, exercise protocols, assessment of weight loss, adherence to
exercise and ADF diet protocol, records on the intake of energy and macronutrient,
assessment of the participants eating behavior and the assessment of the participant’s
physical activity and its maintenance. Throughout the experiment period the scholars have
mechanisms of maintaining all the records and collecting the data which makes the study
comprehensive and insightful. The scholars also take their time to present the result in a
clear manner making them easy for their readers to understand and gain meaningful

3. insight. The scholars also go further and engage in a discussion of the results obtained and
their implications enabling their readers to understand what they found and what it
implies. They also place their findings in the perspective of the field by comparing their
findings with those of others scholars that have undertaken similar studies and what they
found. To summarize their study and its findings, the scholar offer a conclusion which
appropriately sums up their study and the findings it unearths is a simplified manner that
can be easily understood and applied. In general the study gave useful information in the
field answering key questions and validating previously postulated concepts such as the
effectiveness of combining exercise and alternate day fasting for weight loss and eating
behavior changes The effects of fasting and exercising on metabolic rate Article summary:
Fasting is one of the processes that is done to commemorate religious beliefs. One of the
most common fasting holidays that is recognized worldwide is Ramadan which is normally
among the Muslim community. Ramadan is known as the holiest month that is celebrated in
the Muslim calendar; hence, healthy Muslim adolescents, together with adults, are expected
to fast during this month. Ramadan is taken as one of the pillars of Islam that are observed
worldwide. No one is expected to eat, drink, smoke, or engage in sexual activities from
sunrise to sunset. People are allowed to consume food during the night without any form of
restrictions. Food and frequency intake of fluids, the duration of sleep together with the
ability of physical activity are likely to be reduced during the fasting period. During this
period, people frequently experience high increased rates of dehydration, changes in the
levels of hormones, changes in the performance of the muscles, an increase in the oxidation
of lipids and the reduction in the resting metabolic rate. It is known that the energy changes,
dehydration, the changes in the regularities of sleep and the circadian rhythm perturbation
are among the factors that influence the rate of performance in the physical activities
conducted during Ramadhan (Güvenç, 2012). The study was focused mainly on examining
the effects that fasting during Ramadan has on the composition of the body, the
performance during aerobic exercises, the heart rate and the level of blood lactate among
other factors. The experiment was conducted on 16 young players of football who
continued their practice during the month of Ramadan as they were in fasting. Sixteen male
players were involved with a mean age of 17.4±1.2 years old, the body mass of 69.6±4.3 kg
and the age of training of 5.1±1.3 years. The participants were willing to follow all the rules
of Ramadan and avoid eating or drinking from sunrise to sunset. Their composition of the
body, the status of hydration, the duration of sleep and dietary intake were measured based
on four intervals. The intervals included before Ramadan, at the start of the period of
Ramadan, immediately after Ramadan and two weeks after the season of Ramadan is over.
Similarly, the heart rate, the rate of the perceived exertion responses, the performance in
exercise, and the blood lactate were tested during this period each with an increase in the
running test. The test results were measured through the use of the ANOVA and indicated
that the percentage of the body fat, the body mass, and the fat free mass, the status of
hydration, the time of daily sleeping and the amount of daily energy together with the
intake of macronutrients did not change significantly for the players through the study.
However, they experienced a significant decrease in the thickness of the skin fold over the
time of the study. The rate of the perceived exertion increased at the submaximal loads

4. while the blood lactate and the heart rate decreased. At the anaerobic responses, the peak
running performance and the velocity of running improved. However, the improvements in
the aerobics were perceived to be due to the effect of the pre-season training (Güvenç,
2012). Therefore, Ramadan fasting or general fasting is unlikely to have any detrimental
impact on the performance of exercises of the players or their body composition. Article
critique: The authors have done a conclusive job in convincing me of the reasons as to why
the study was necessary. They have gone an extra mile in measuring different elements
including the dietary intake, the blood lactate, the changes in body composition, the changes
in the rates of exercise and the status of hydration to show any small changes as far as
fasting during Ramadan is concerned. The purpose of the study has been well justified
hence I believe that Ramadan fasting has little effects on the aerobic exercises of a soccer
player so long as they maintain the exercises they had before the period of Ramadan
started. This is the best type of experiment that would have been conducted to assess the
effects of fasting on different elements related to exercise performance. Similarly, the
techniques used in assessing the effects were employed appropriately hence addressed the
question fully since it compared between both the anaerobic and aerobic exercises. The
major weaknesses of the study as I observed, are that there was no practical usage of
technology. Using technological equipment effectively in measuring the components tested
would have helped in detecting even the smallest amount of change that wouldn’t be
observed clearly. Therefore, this would have provided us with clear results as compared to
the current results hence having more knowledge of the changes to the body during
exercise as one is undergoing fasting. Second, the study limited its focus to youths who were
playing soccer regularly hence had regular exercises. The adults who engage in any physical
activity such as jogging should have been included in the study. It is possible that jogging
during the fasting holiday can cause changes to their metabolism and other body
functionalities. Such changes are likely to be detrimental especially when considering their
age. Therefore, their inclusion in the study can help identify the effects and decide if they
are to be avoided or not to prevent any health issues. Despite the weaknesses, I believe that
the study had more strengths. First, it included personnel that is involved in regular
exercises. It is true that soccer players have no break from their exercises despite the
period. Therefore, the study helped in uncovering any doubts about whether they should
continue their exercises during fasting or not. It helped indicate that since they don’t
experience any significant negative impacts, fasting does not have to reduce the rate of their
practicing. Similarly, using the ANOVA to analyze the data collected helped in providing
more clear analysis. ANOVA is employed globally to ensure effective data analysis by most
studies; hence, its use helps authenticate the data. Hence, the data can be used by soccer
coaches worldwide. Finally, employing the different test sessions ensured that any changes
that may occur in any season had been captured effectively. Otherwise, using a single
session might have made the data inconclusive and difficult to apply in any circumstance.
Article summary The main objective of the study was to understand the impacts of
Ramadan intermittent fasting on performance activities of the judo athletes. This was
analyzed through the evaluation of the aerobic and anaerobic exercises for the athletes as
part of their normal training load. This study is based on various studies that had shown

5. that RIF affects the availability of substrate and its utilization and thus the possibility of
leading to diurnal dehydration. In general, these changes can cause psychological
perturbations, which may have detrimental effects on sports. The study is specific in that; it
addresses the effects which RIF has on the competent trained athletes who carry on
scheduled training. Judo is a sport selected for the participants of this study and requires
energy through anaerobic and aerobic pathways. Power obtained through aerobic and
anaerobic is a very relevant factor of consideration in this sport and influenced by diet and
substrate. The perceptions of coaches and athletes are put into consideration as they
believe that athletes who are under fasting have challenges of not maintaining their training
load and physical work activities. The entire research is a report of the perception and
performance of the Judo athletes during the RIF. The subjects used in this study are male
judo athletes who volunteered as members of the Tunisia junior national judo team. The
span for the study was between October and December 2005. Participants selected had at
least eight years of experience in the field, and at least 10 of them had been involved in
international events for the sport. The selected members were the best at this time and
represented various weight classes with 6 of them falling under 60kg. The procedures for
the study were conducted on four occasions. The first occasion was done five days before
the start of Ramadhan, the second and the third were in the middle of Ramadhan, and the
last occasion was done three weeks after Ramadan. Measures taken include taking samples
of the participants after their last meal, and this translated to 24 hours from the last training
session. Tests taken from the participants included squat jump, multistage fitness test, total
score of fatigue, and heart rate. Analysis of the data was done through ANOVA, and SPSS
was used to achieve these calculations. The results of this study showed that the training
load is consistent, and the mean body mass reduced by 1.8% at the end of the Ramadan
period. The sprint performance remained the same for the sprint performance didn’t
through the course of the study and no difference detected in the sessions. The results of
this study showed that RIF had little effect on aerobic and anaerobic performances of the
Judokas who highly participated in physical training. The body mass and fat went down and
the perception of fatigue during this period of Ramadan increased. Article critique I
appreciate the activities of the authors of this study, who tried to be specific compared with
past researchers who focused on the topic generally. This research is specific and based on
understanding the effect which RIF has on the performance of Judo athletes. The main
objective was to understand the extent to which RIF affects the athletes and whether the
influence can lead to the poor performance of these national heroes. The study is justified
through the first hand informational obtained and the semi-longitudinal strategy used as an
experimental approach. The problem statement, as explained from the introduction part of
the article, is quite clear and looks to unravel the issue of whether Judo athletes are affected
by the Ramadan fasting period, which lasts for 30 days. The design criteria for this study is
quite effective in that it covers the period before the start of the Ramadan, during and after
the Ramadan. The comparison of the data obtained concerning the main variables before,
during and after Ramadan makes the conclusions of the results to be effective and reliable.
The conclusion part of this study addresses the problem statement based on the perspective
of various scholars who had performed research related to the problem statement. Making

6. it clear that the RIF has little effect on the athlete’s performance makes the whole paper to
be understood by laymen. Nearly every scientific study has its weaknesses and strengths,
and this article is not an exception. However, the strengths of this paper are many
compared to its few loopholes. The subject selected for the study are purely men and no
women. This makes the study to be genderbiased, and this could have affected some
information which could only have been obtained from women involved in Judo sports.
Besides, the participants who are selected for analyzing are the ones who have gained
enough experience in the field, and thus, the RFI could have little impact on their training
practices. A different angle for this study could have been seen if we had a few participants
who were beginners of the game. Even though the target of this study was to understand
the impact on Judo athletes who are male professions, further research could have been
derived well if we had beginners in the selected sample. The span of the period for this
study is another weakness, which should have compromised the credibility of the results.
The study stretched from October to December in 2005, and according to my
understanding, this is a short time to base our arguments concerning a serious matter like
this topic. The study results should have covered three years and study the behavior of Judo
male athletes each year. The results obtained should have been compared for the three
years, and thus a conclusion made based on them. This study has strengths that make it
viable and be supported by various scholars. Much of the content for this article is
extrapolated from previous research but unique in that it focuses on the Judo athletes who
are males and have experience in the field for long. One strength of this study and which
holds its results to be valid is the use of comprehensive methods of data acquisition.
Diversified information related to Ramadan is captured through the highlighted
methodology. Various measures have been put in place and which are related to study like
physical performance measures and physiological measures. Besides, to understand the
effect of RIF on aerobic and anaerobic more than one test is conducted through the study.
Tests like squat jump and countermovement which measure anaerobic power of the
athletes and aerobic tests like multistage fitness test are part of this study. The use of
questionnaires, which is part of qualitative research strengthens the content of the article.
The questions on the questionnaires focused on perceptions which the participants had on
leg pain, irritability, sleep, and general stress. The authors for this article have done their
work competently and brought the main issue out. The main question addressed was
whether the RIF affects the performance of the Judo male athletes. From the results of the
study, it is clear that RIF doesn’t have adverse effects on the performance of the athletes.
The study has made it clear that we have increased the perception of fatigue during this
period and reduced body mass and fat. The key finding for the study shows that we don’t
have significant changes in performance during this period. The ANOVA analysis of the data
collected makes our data results to be valid and reliable by many people. The procedure for
this study is well structured and can be replicated by other scientists to check whether they
will get the same results. Article summary The main objective of the study was to
understand the impacts of Ramadan intermittent fasting on performance activities of the
judo athletes. This was analyzed through the evaluation of the aerobic and anaerobic
exercises for the athletes as part of their normal training load. This study is based on

7. various studies that had shown that RIF affects the availability of substrate and its
utilization and thus the possibility of leading to diurnal dehydration. In general, these
changes can cause psychological perturbations, which may have detrimental effects on
sports. The study is specific in that; it addresses the effects which RIF has on the competent
trained athletes who carry on scheduled training. Judo is a sport selected for the
participants of this study and requires energy through anaerobic and aerobic pathways.
Power obtained through aerobic and anaerobic is a very relevant factor of consideration in
this sport and influenced by diet and substrate. The perceptions of coaches and athletes are
put into consideration as they believe that athletes who are under fasting have challenges of
not maintaining their training load and physical work activities. The entire research is a
report of the perception and performance of the Judo athletes during the RIF. The subjects
used in this study are male judo athletes who volunteered as members of the Tunisia junior
national judo team. The span for the study was between October and December 2005.
Participants selected had at least eight years of experience in the field, and at least 10 of
them had been involved in international events for the sport. The selected members were
the best at this time and represented various weight classes with 6 of them falling under
60kg. The procedures for the study were conducted on four occasions. The first occasion
was done five days before the start of Ramadhan, the second and the third were in the
middle of Ramadhan, and the last occasion was done three weeks after Ramadan. Measures
taken include taking samples of the participants after their last meal, and this translated to
24 hours from the last training session. Tests taken from the participants included squat
jump, multistage fitness test, total score of fatigue, and heart rate. Analysis of the data was
done through ANOVA, and SPSS was used to achieve these calculations. The results of this
study showed that the training load is consistent, and the mean body mass reduced by 1.8%
at the end of the Ramadan period. The sprint performance remained the same for the sprint
performance didn’t through the course of the study and no difference detected in the
sessions. The results of this study showed that RIF had little effect on aerobic and anaerobic
performances of the Judokas who highly participated in physical training. The body mass
and fat went down and the perception of fatigue during this period of Ramadan increased.
Article critique I appreciate the activities of the authors of this study, who tried to be
specific compared with past researchers who focused on the topic generally. This research
is specific and based on understanding the effect which RIF has on the performance of Judo
athletes. The main objective was to understand the extent to which RIF affects the athletes
and whether the influence can lead to the poor performance of these national heroes. The
study is justified through the first hand informational obtained and the semi-longitudinal
strategy used as an experimental approach. The problem statement, as explained from the
introduction part of the article, is quite clear and looks to unravel the issue of whether Judo
athletes are affected by the Ramadan fasting period, which lasts for 30 days. The design
criteria for this study is quite effective in that it covers the period before the start of the
Ramadan, during and after the Ramadan. The comparison of the data obtained concerning
the main variables before, during and after Ramadan makes the conclusions of the results to
be effective and reliable. The conclusion part of this study addresses the problem statement
based on the perspective of various scholars who had performed research related to the

8. problem statement. Making it clear that the RIF has little effect on the athlete’s performance
makes the whole paper to be understood by laymen. Nearly every scientific study has its
weaknesses and strengths, and this article is not an exception. However, the strengths of
this paper are many compared to its few loopholes. The subject selected for the study are
purely men and no women. This makes the study to be genderbiased, and this could have
affected some information which could only have been obtained from women involved in
Judo sports. Besides, the participants who are selected for analyzing are the ones who have
gained enough experience in the field, and thus, the RFI could have little impact on their
training practices. A different angle for this study could have been seen if we had a few
participants who were beginners of the game. Even though the target of this study was to
understand the impact on Judo athletes who are male professions, further research could
have been derived well if we had beginners in the selected sample. The span of the period
for this study is another weakness, which should have compromised the credibility of the
results. The study stretched from October to December in 2005, and according to my
understanding, this is a short time to base our arguments concerning a serious matter like
this topic. The study results should have covered three years and study the behavior of Judo
male athletes each year. The results obtained should have been compared for the three
years, and thus a conclusion made based on them. This study has strengths that make it
viable and be supported by various scholars. Much of the content for this article is
extrapolated from previous research but unique in that it focuses on the Judo athletes who
are males and have experience in the field for long. One strength of this study and which
holds its results to be valid is the use of comprehensive methods of data acquisition.
Diversified information related to Ramadan is captured through the highlighted
methodology. Various measures have been put in place and which are related to study like
physical performance measures and physiological measures. Besides, to understand the
effect of RIF on aerobic and anaerobic more than one test is conducted through the study.
Tests like squat jump and countermovement which measure anaerobic power of the
athletes and aerobic tests like multistage fitness test are part of this study. The use of
questionnaires, which is part of qualitative research strengthens the content of the article.
The questions on the questionnaires focused on perceptions which the participants had on
leg pain, irritability, sleep, and general stress. The authors for this article have done their
work competently and brought the main issue out. The main question addressed was
whether the RIF affects the performance of the Judo male athletes. From the results of the
study, it is clear that RIF doesn’t have adverse effects on the performance of the athletes.
The study has made it clear that we have increased the perception of fatigue during this
period and reduced body mass and fat. The key finding for the study shows that we don’t
have significant changes in performance during this period. The ANOVA analysis of the data
collected makes our data results to be valid and reliable by many people. The procedure for
this study is well structured and can be replicated by other scientists to check whether they
will get the same results. References Bhutani S.K.M.C., Kroeger C.M., Trepanowski, J.F. and
Varady, K.A. (2012). Alternate day fasting and endurance exercise combine to reduce body
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9. conceptual review of factors associated with weight loss maintenance and weight regain.
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Jammoussi, K., Zeghal, K., & Hakim, A. (2012). Effects of Fed- Versus Fasted-State Aerobic
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