Chapter 11 Hydration Flashcards by Ilya Sandoval

1 Which range identifies the percentage of body mass that is comprised of water?

50-70%

10-30%

30-50%

70-90%

50-70%

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2 Where is approximately 2/3 of body water found?

Interstitial fluid

Intracellular fluid

Digestive system

Extracellular fluid

Intracellular fluid

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3 Which of the following is an electrolyte?

Glucose

Insulin

Potassium

Glutamate

Potassium

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5 Which of the following electrolytes is found in the greatest concentration in the extracellular fluid?

Magnesium

Calcium

Potassium

Sodium

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7 Which of the following electrolytes is found in the greatest concentration in the intracellular fluid?

Potassium

Sodium

Calcium

Magnesium

Potassium

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8 Which of the following compounds can passively cross a cell membrane?

Water

Sodium

Amino acid

Glucose

Water

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9 What signaling mechanism triggers thirst due to a significant loss in total body water from sweating?

Baroreceptor

Osmoreceptor

Muscle spindle

Golgi tendon organ

Baroreceptor

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10 Which item most accurately describes the role of fluid intake in regards to assisting body-temperature regulation during exercise in the heat?

Fluid intake can blunt increases in temperature during severe dehydration, but it cannot prevent all cases of heat illness.

Fluid intake prevents heat related illness.

Fluid intake has no role in the regulation of body temperature during exercise in the heat.

Fluid intake is just as important for body-temperature regulation for short-duration exercise in the heat as long-duration exercise in the heat.

Fluid intake can blunt increases in temperature during severe dehydration, but it cannot prevent all cases of heat illness.

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11 What is the body’s primary pathway of heat dissipation during exercise in the heat?

Increasing the flow of blood volume to the skin’s surface

Generation of convective forces through movement

Increasing venous blood volume return to the heart by decreasing blood flow to the digestive system

Evaporation of sweat loss from the skin

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12 Which of the following scenarios would create the most optimal conditions for decreasing body temperature increase during exercise if the temperature and humidity were equal under each training scenario?

Completing a spin class

Running on a treadmill

Completing a step class

Cycling for an hour outdoors at 20 miles/hour

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13 Which of the following terms describes an individual who is adequately hydrated?

Anhydrated

Euhydrated

Hypohydrated

Hyperhydrated

Euhydrated

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15 When assessing a client’s sweat losses, a Nutrition Coach determines that their change in body mass is approximately 1.5 kg. How many liters of sweat does this equal?

1.6 liters

2.0 liters

1.4 liters

1.5 liters

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16 A client’s pre-exercise weight is 65.0 kg. Their post-exercise weight is 63.0 kg. They consumed 0.5 liters of fluid during training. What was the volume of their sweat loss?

2.0 liters

1.5 liters

1.75 liters

2.5 liters

17 A client’s pre-exercise weight is 80.0 kg. Their post-exercise weight is 78.0 kg. They consumed 1.0 liters of fluid during training. What was the volume of their sweat loss?

3.0 liters

2.0 liters

1.0 liter

2.5 liters

3.0 liters

18 A client’s pre-exercise weight is 75.0 kg. Their post-exercise weight is 73.5 kg. They consumed 0.25 liters of fluid during training. What was the volume of their sweat loss?

1.75 liters

2.0 liters

1.25 liters

1.5 liters

1.75 liters

19 Which of the following has research shown is true regarding most individuals engaged in training that produces significant sweat losses?

They accurately estimate their sweat losses.

They significantly overestimate their sweat losses.

They significantly underestimate their sweat losses.

They slightly overestimate their sweat losses.

They significantly underestimate their sweat losses.

20 At what rate should individuals engaged in exercise in hot environments consume fluids?

There is no single fluid intake rate for all individuals.

0.5 liters per hour

2.0 liters per hour

1.0 liters per hour

There is no single fluid intake rate for all individuals.

21 Which of the following responses occurs during exercise associated hyponatremia?

There is a large increase of sodium concentration in the extracellular fluid.

Extracellular fluid shifts inside cells.

There is a large increase in sodium concentration in the intracellular fluid.

Intracellular fluid shifts outside of the cell.

Extracellular fluid shifts inside cells.

22 Exercise associated hyponatremia is primarily caused by which of the following?

Excess salt consumption

Excessive fluid intake

Not consuming adequate electrolytes

Not drinking enough sport beverages

Excessive fluid intake

23 Which individual would be most likely to be at risk for exercise associated hyponatremia?

An individual completing a spin class in warm spin room.

An individual completing a 1 hour spin class in a cool room.

A runner completing a 4.5 hour marathon in cool weather.

A runner completing a marathon in 2.75 hours in hot weather.

A runner completing a 4.5 hour marathon in cool weather.

24 Which item most appropriately describes the use of urine-specific gravity?

It should be assessed multiple times before exercise to determine if clients with heavy sweat losses routinely fail to consume adequate fluid during recovery.

It is a great tool to determine if sodium intake is too high.

It should be used during very-long-duration exercise to determine real-time hydration status.

Only use USG after exercise.

It should be assessed multiple times before exercise to determine if clients with heavy sweat losses routinely fail to consume adequate fluid during recovery.

25 Urine-specific gravity is best assessed with which tool? Scale pH meter Refractometer Osmometer

Refractometer

26 A client has repeatedly exhibited a pre-exercise USG range between 1.014 and 1.018. How would a Nutrition Coach interpret this finding? The client needs to drink more sport drinks. The client is doing a great job of meeting recovery fluid intake needs. The client is severely overconsuming fluids during recovery. The client is severely underconsuming fluids between training sessions.

The client is doing a great job of meeting recovery fluid intake needs.

28 A client has repeatedly exhibited a pre-exercise USG range between 1.028 and 1.032. How would a Nutrition Coach interpret this finding? The client is drinking an appropriate amount of water. The client is severely overconsuming fluids during recovery. The client is drinking too many sport drinks. The client needs to increase their fluid intake between training bouts.

The client needs to increase their fluid intake between training bouts.

29 A sweat-loss assessment has determined a client loses about 1.5 % of their body mass during a typical training session. The client trains 5 days per week. What is the best hydration advice for this client? Drink enough water to ensure they never feel thirsty. Drink ad libitum. If this does not assure the client, advise an extra 500 mL of water before bed and before reporting to train. Drink eight glasses of water per day. Assess sweat losses from every session and replace 150% of losses with measured fluid intake before the next training session.

Drink ad libitum. If this does not assure the client, advise an extra 500 mL of water before bed and before reporting to train

30 What is the minimum percentage of beverage fluid replacement range that should be suggested for clients who lose more than 3% of their body mass during training and train more than once over a 24-hour period? 110-120% 120-130% 90-100% 140-150%

110-120%

31 What role does pickle juice play in regards to client hydration status? Pickle juice contains a high concentration of sodium which can increase thirst drive and aid in consumed fluid retention. Pickle juice can increase urine output which will in turn increase thirst drive. Pickle juice contains minimal electrolytes and will not positively impact hydration status. Pickle juice contains a high concentration of sodium which decreases thirst drive and plasma osmolality.

Pickle juice contains a high concentration of sodium which can increase thirst drive and aid in consumed fluid retention.

32 What is the primary cause of exertional rhabdomyolysis? Excessive water consumption Chronic low electrolyte intake Chronic high electrolyte intake An intense exercise session.

An intense exercise session.

33 For clients engaged in prolonged endurance events who know what their sweat losses will be, which is the most appropriate advice to give in regards to developing a competition hydration strategy? Do not drink in excess of sweat losses and limit body mass loss to < 3-4%. Replace 150% of sweat losses with fluid intake during the competition. Try to match fluid intake during competition to sweat-loss volume. Drink 250 mL of fluid every 15 minutes.

Do not drink in excess of sweat losses and limit body mass loss to < 3-4%.

34 A client weighs 70 kg and is training to complete a marathon in a time of about 4 h. The client's sweat losses are expected to equal around 4 liters (about 6% of body mass). Which fluid intake goal would be most appropriate? Drink 6 liters of fluid during the race. Drink 2 liters of fluid during the race. Drink 1 liter of fluid during the race. Drink 4 liters of fluid during the race.

Drink 2 liters of fluid during the race.

35 A client weighs 50 kg and is training to complete a cool weather half-marathon in a time of about 2 h. The client's sweat losses are expected to equal 2 liters (about 4% of body mass). Which fluid intake goal would be most appropriate? Drink 2 liters of water during the race. Drink 2 liters of sports beverage during the race. Begin the race euhydrated and simply drink to thirst. Drink 1 liter of water and 1 liter of sports beverage during the race.

Begin the race euhydrated and simply drink to thirst.

36 Which of the following symptoms may be indicative of exertional rhabdomyolysis? Headache Extremely-dark-colored urine Excessive thirst Dry mouth

Extremely-dark-colored urine

37 A client completes three weight-training sessions with a Personal Trainer per week but also completes three, 1-hour group indoor cycle per week (not on the same day). They ask their Nutrition Coach for hydration advice. Which of the following responses would be most appropriate? "Drink sports drinks instead of water on days you go to indoor cycle class." "Your workout sessions are not long enough in duration to cause sweat losses that dictate a personal hydration plan. Keep fluids available during exercise, and drink based on thirst." "Determine your sweat losses and seek to replace 100% of your sweat losses with fluid intake during the indoor cycle class." "Drink 250 mL of fluids every 30 minutes during training."

"Your workout sessions are not long enough in duration to cause sweat losses that dictate a personal hydration plan. Keep fluids available during exercise, and drink based on thirst."

38 A client who trains for triathlons has asked how much fluid he should consume between his morning runs and afternoon bike rides. He has determined his sweat losses from his early morning runs average around 2 liters. Which range of fluid intake would be most appropriate? 1.0-1.5 liters 2.5-3.0 liters 3.0-3.5 liters 1.5-2.0 liters

2.5-3.0 liters