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Kin 163 > Chapter 6 > Flashcards

Chapter 6 Flashcards

1
Q

H2O is essential for…

A

Tempature regulation during exercise

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2
Q

What is the total H20 between lean and fat

What is it based on

A

70% lean
30% fat

Based on body composition

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3
Q

What is the fluid requirement in heat

A

5- 6 times above normal

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4
Q

Dehydration is indicated by a

What may this lead to

A

1% OF WEIGHT

50% drop in performance

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5
Q

What are the signs for dehydration

A

Dark yellow urine

Strong odor of urine

Decreased frequency of urination

Muscle soreness

Abnormally rapid heart rate

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6
Q

What does STAN stand for when talking about headaches

A

Sleep/stress
Toxins
Agwa - water
Nutrition

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7
Q

What is the primary role of H2O

A

Heat stabilisation

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8
Q

What is not a major role of H2O

A

Joint lubrication

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9
Q

What did Herieta lax have

A

Immortal cells

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10
Q

What are the bodies primary cooling mechanisms

A

Evaporation - sweating

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11
Q

What is relative humidity

What happens when the humidity is high

When is this dangerous

A

How saturated the ambient air is with water

Higher the humidity = the harder to sweat

Dangerous if high humidity and high temp

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12
Q

What are the american college of sports medicine recommended levels of H2O:

Sedentary

Moderate to highly active

A

Sedentary individuals = 0.5 oz/lb

Moderate to highly active = 0.66 oz/lb

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13
Q

What happens with people make fluid restrictions fot make weight

A

Reduces muscular strength

Decreases work time

Lowers O2 consumption

Impairs thermoregulation

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14
Q

What are the different heat problems/illnesses in order from least severe to most severe

A

Heat cramps - sodium depletion

Heat syncope

Heat exhaustion

Heat stroke

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15
Q

What are heat cramps symptoms and treatment

A

Muscle spasms

Fluid
Rest
Stretch
Massage muscle

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16
Q

What are heat syncope symptoms and treatment

A

Dizziness
Rapid pulse

Rest
Fluids
Cool body

17
Q

What are heat exhaustion symptoms and treatment

A

Fatigue
Confusion
Elevated body temp

Fluids
Cool down
Medical evaluation

18
Q

What are heat strokes symptoms and treatment

A

Temperature >= 104
Altered mental state
Dry skin
No sweating

Rapid cooling
Cool fluids
Medical assessment before return to activity

19
Q

What are some other related conditions to heat

A

Hyperthermia

Hypothermia

Hyponatremia

20
Q

What is hyperthermia

A

Body loses ability to cool itself

21
Q

What is hypothermia

A

Bodies core temperature drops

22
Q

What is hyponatremia

What does it cause

A

Water intoxication:

Drink too much water
Dilutes sodium levels in body
Brain starts to shut down

23
Q

What are the water replacement recommendations

A

Ingest 13-20 oz extra water 30 mins before endurance activity (>50mins)

Intake consume water colder than body temp

Avoid drinks that are >40% sugar

Consume water every 15 mins during endurance activity

Kin 163 (17 decks)

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