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kine 420 > ch 7 - water and electrolytes > Flashcards

ch 7 - water and electrolytes Flashcards

1
Q

what is the most important nutrient

A

water

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2
Q

60% of adult body weight is

A

water

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3
Q

fluid balance

A

considers water volume and solute concentration

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4
Q

euhydration

A

adequate water to meet physiological demands

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5
Q

hyperhydration

A

excess water, considered temporary

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6
Q

hypohydration

A

insufficient water volume

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7
Q

dehydration

A

process of the body losing water volume

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8
Q

electrolytes involved in fluid balance: cations

A
  • sodium
  • potassium
  • calcium
  • magnesium
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9
Q

electrolytes involved in fluid balance: anions

A
  • chloride
  • bicarbonate
  • phosphate
  • protein
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10
Q

body water components

A

ECF + ICF

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11
Q

components of ECF

A
  • plasma
  • interstitial fluid
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12
Q

two thirds of body water is found in the

A

ICF

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13
Q

main component of ECF

A

interstitial fluid

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14
Q

water moves from an area of ____ solute concentration to an area of ____ solute concentration

A

lower; higher

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15
Q

which two are similar in the composition and distribution of electrolytes

A

plasma and interstitial

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16
Q

isotonicity

A

the concentration of all solutes is the same on both sides of the cell membrane, so there is no net movement of water

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17
Q

hypertonicity

A

the concentration of all solutes is greater outside than inside the cell, so water moves out of the cell, causing the cell to shrink

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18
Q

hypotonicity

A

the concentration of all solutes is less outside than inside the cell, so water moves into the cell, causing it to swell

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19
Q

sensible water loss

A
  • feces
  • urine
  • sweat
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20
Q

osmosis water loss

A
  • avenues of loss that are not normally noticed
  • ventilation and inhaled air
  • nonsweat diffusion through the skin
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21
Q

Adults in the United States consume approximately ________percent of their total daily water intake via food and ________ percent from tap or bottled water.

A

20 to 25; 30 to 35

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22
Q

the body is said to be in fluid balance if

A

a sufficient amount of fluid is present that allows for the body to function normally.

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23
Q

sodium intake

A

food, bev, use of salt shaker, salt tablets, intake can be excessive

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24
Q

sodium loss in sweat is generally low but

A

can be substantial for some people

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25
Q

sodium output in urine is typically high bc of

A

tight homeostatic control by the renal system

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26
Q

fecal losses of sodium are

A

small

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27
Q

sodium output

A

sweat, urine, feces

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28
Q

potassium intake

A

food, bev, occasionally the use of salt substitute

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29
Q

potassium intake tends to be low due to

A

lack of fruits, veg, and minimally processed foods

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30
Q

potassium output

A
  • small losses in sweat or feces
  • losses in urine tightly controlled by the renal system
  • atypical losses such as vomiting and potassium depleting diuretic drugs can be dangerous
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31
Q

calcium intake

A

food (natural and fortified), bev, supplements

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32
Q

many people consume less ____ than is recommended

A

calcium

33
Q

calcium output

A
  • small losses in sweat
  • larger losses in feces and urine
  • blood calcium tightly regulated by several hormones which affect absorption, retention, and excretion
34
Q

magnesium intake

A

food, bev, supplements

35
Q

magnesium output

A

small losses in sweat and feces

36
Q

most magnesium is lost via

A

urine; some diuretics increase urinary excretion

37
Q

chloride intake

A

found as sodium chloride in food, bev, salt

38
Q

chloride output

A

same as sodium

39
Q

Distribution of water throughout the body is regulated by

A

both the volume of water and the osmolarity of the extracellular fluid

40
Q

osmolarity is influenced by

A

the concentration of solutes, particularly certain electrolytes.

41
Q

factors in exercise, sweat, and water loss

A
  • exercise intensity
  • environmental conditions
  • clothing
  • training status
42
Q

Body temperature rises with exercise, but replacing fluid to slow or prevent dehydration prevents

A

the excessive rise in body temperature that occurs when no fluid is consumed.

43
Q

sweat loss in non-exercise, temperate conditions

A

100 ml daily

44
Q

sweat loss if exercising in high temp w protective clothing

A

1-2 L/hr

45
Q

sweat loss in prolonged exercise in the heat

A

> 2.5 L/hr

46
Q

sweat loss in cold environments

A

exhalation

47
Q

hypovolemia

A

loss of blood volume

48
Q

hypovolemia affects

A

blood flow and thus o2 delivery

49
Q

hyperthermia can lead to

A

coma or death

50
Q

hyperthermia

A

high body temp

51
Q

basketball, 1500 m run, 5000 m run, 10,000 m run, soccer degree of dehydration

A

2%

52
Q

wrestling degree of dehydration

A

> 4%

53
Q

urine samples should be taken when

A

first thing in the morning

54
Q

how should athletes assess their hydration status

A
  • are they thirsty
  • is their urine dark yellow
  • has their body weight noticeably decreased since the previous morning
    one: maybe
    two: likely
    three: very likely
55
Q

hydration goals prior to training

A

Being fully hydrated prior to exercise
If not fully hydrated, rehydrating to the greatest extent possible
Avoiding gastrointestinal upset
Consuming carbohydrate, if appropriate

56
Q

hydration goals during training

A

Replacing lost body water to the extent possible
Slowing dehydration to the extent possible
Avoiding the overconsumption of water and other hypotonic fluids
Replacing sodium if losses are large or rapid
Consuming carbohydrate if appropriate
Avoiding gastrointestinal upset
Customized to consider sweat rate, sweat composition, duration, clothing, and environmental conditions

57
Q

hydration goals after training and performance

A

Restoring lost body water to achieve euhydration
Replacing sodium and other electrolytes lost
Consuming adequate carbohydrate to fully restore muscle glycogen
Consuming adequate protein to build and repair skeletal muscle
Avoiding gastrointestinal upset
Approximately 1.25–1.5 L (~50 oz, or ~6 cups) of fluid/kg of body weight lost, as soon after exercise as is practical

58
Q

t or f: most body water is found in the ECF

A

false

59
Q

t or f: in ECF, the major cation is potassium, and the major anions are chloride and bicarbonate

A

false

60
Q

t or f: aerobic metabolism is a source of water for the body

A

true

61
Q

t or f: hyperhydration is ideal for athletes bc this state ensures the athlete will stay hydrated throughout the activity

A

false

62
Q

t or f: inc water vapor in the air reduces the ability of sweat secreted onto the skin to cool the body through evaporation

A

true

63
Q

t or f: Body temperature rises with exercise, but replacing fluid to slow or prevent dehydration prevents the excessive rise in body temperature that occurs when no fluid is consumed.

A

true

64
Q

t or f: Heavy sweating results in sodium loss that should be replaced during exercise if the duration of the activity exceeds 1 to 2 hours.

A

true

65
Q

t or f: If an athlete consumes a typical amount of dietary sodium, there is little need for the fluid replacement beverage to contain sodium unless the exercise duration is more than 2 hours and there is a very high sweat rate.

A

true

66
Q

t or f: To rehydrate after exercise, athletes should drink one pint (two cups) of fluid for every pound lost.

A

false

67
Q

t or f: Preventing hyponatremia is a twofold process: prevention of fluid overload and underdrinking, and replacement of potassium.

A

false

68
Q

strategy to prevent hyponatremia

A

prevention of fluid overload or overdrinking, and replacement of sodium.

69
Q

fluid replacement to restore a one-pound water loss

A

~700 mL

70
Q

why is hyperhydration dangerous

A

because excess water can dilute the concentration of solutes in the extracellular fluid, particularly sodium, resulting in hyponatremia.

71
Q

Correct. In extracellular fluid, the major cation (positively charged ion) is ____ and the major anions (negatively charged ions) are ___ and ____

A

sodium; chloride; bicarbonate

72
Q

In which compartment is the largest amount of body fluid stored?

A

intracellular fluid

73
Q

Having a normal or optimal amount of water in the body, sufficient to support fluid balance and meet required physiological functions, would be termed:

A

euhydration

74
Q

Which of the following electrolytes might be deficient in the diet of a person from an industrialized country (for example, the United States)?

A

potassium

75
Q

Wearing uniforms and protective gear while exercising in the heat typically:

A

restricts the evaporation of sweat and results in body temperature rising.

76
Q

A person exercising in a hot and humid environment might lose how much fluid through sweating?

A

1 to 2 L per hour

77
Q

Water only is an appropriate pre-exercise beverage for:

A

exercise lasting less than 60 minutes.

78
Q

Two factors that may be associated with hyponatremia include:

A

large losses of sodium in sweat and excessive water intake.

kine 420 (10 decks)

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