Exam 2

Question 1

what are the 3 main electrolytes

Answer 1

1. sodium
2. Potassium
3. Chlorine

Question 2

what are the functions of electrolytes

Answer 2

1. fluid exchange
2. blood pressure regulation
3. stimulation of muscle fibers

Question 3

what does higher sodium concentrations cause

Answer 3

a spike in blood pressure

Question 4

how does the sodium aldosterone pump work

Answer 4

if sodium concentration is low-moderate: aldosterone is released and is transported to the kidneys to retain Na

if sodium concentration is high: aldosterone retained and the kidneys release sodium,

Question 5

how much sodium do you need

Answer 5

1. 500mg/day
2. RDA 2300mg/day

average intake however is 3500-4000mg

Question 6

how to treat Hypertension

Answer 6

1. cut sodium
2. medications
3. DASH(dietary approach to stop hypertension
   - physical activity
   - normal body weight
   - alcohol intake
   - Na/adequate K
   - fruits, veggies, low fat dairy

Question 7

what is the name for low sodium

Answer 7

hyponatremia

Question 8

symptoms of hyponatremia

Answer 8

1. muscle cramps
2. nausea
3. vomiting
4. dizziness
5. shock
6. coma
7. death

Question 9

what percentage of your total body mass is composed of water

Answer 9

40-70%

Question 10

functions of water

Answer 10

1. hydration
2. transport medium
3. maintenance of body temp
4. structure
5. joint lubrication

Question 11

how much water should one ingest

Answer 11

half your body weight in ounces

Question 12

how much water is output in urine/defication, sweat, and insensible perspiration

Answer 12

Urine: 1.5L
Sweat: 12L
Insensible Perspiration: .5-.7L

Question 13

what is the PCr system

Answer 13

fastest ATP production system
anaerobic
fueled by PC
activities lasting less than 10 seconds

Question 14

Glycolysis system

Answer 14

1. fueled by glycogen
2. second fastest
3. used for activity lasting 1-3 minutes

Question 15

where do carbs used during exercise come from

Answer 15

1. food
2. bloodstream
3. liver

Question 16

where does glucose come from as intensity increases

Answer 16

the liver

Question 17

what happens when glucose/glycogen stores are depleted

Answer 17

we get glucose from gluconeogenesis

Question 18

During Strenuous Exercise:

1. what is the VO2 max percentage
2. where do we get the energy
3. how fast is depletion

Answer 18

1. 70-90% of VO2 max
2. energy comes from liver and muscle glycogen
3. 50% is depleted after 1 hour

Question 19

During moderate exercise:

1. what is utilized
2. what kind of depletion

Answer 19

1. 50/50 split between fat and carb utilization

2. glycogen and blood glucose is depleted so carbs are the major energy source

Question 20

which gender utilizes fat better

Answer 20

women

Question 21

what is a problem with not consuming enough carbs

Answer 21

you have lower muscle glycogen stores
rapid depletion
decreased performance

Question 22

what percentage of fat is utilized for energy demand

Answer 22

30-80%

Question 23

when does fat use decrease

Answer 23

when activity increases

Question 24

where does the fat come from that is utilized

Answer 24

1. adipose tissue (primary source)
2. lipoproteins
3. intramuscular triglycerides

Question 25

what is the fat burning zone

Answer 25

55-72% VO2 max to solve: 220-your age multiplied by .55 or .72

Question 26

what is the RDA for protein during exercise

Answer 26

1.2-1.8 g/kg BW

Question 27

what is the moderation rule for dieting

Answer 27

80% of the time eat healthy | 20% splurge

Question 28

What is the emphasis of My Plate

Answer 28

nutrient density

Question 29

``` according to My Plate what is the number of serving s we should have for 1. fruits 2. veggies 3. proteins 4. dairy 5. grains 6. ```

Answer 29

``` fruits 2 servings 2-3 servings of veggies 5-6 oz proteins 3 servings of dairy 6-8 oz/serving of grains ```

Question 30

pros and cons of my plate

Answer 30

Pros: practical, intuitive Cons: fruit vs fruit juice

Question 31

benefits of carbs

Answer 31

1. muscle and liver glycogen stores 2. rapid digestion 3. lower thermic effect of food 4. 150-300g carbs

Question 32

alternatives to high carb meals during events

Answer 32

1. liquid meals 2. powders 3. bars

Question 33

benefits of liquid meals

Answer 33

higher carbs (33g) reduced muscle damage rapid digestion

Question 34

benefits of nutrition bars

Answer 34

easy to use

Question 35

benefits of protein powder

Answer 35

easy GI residue satiety

Question 36

when are you considered to be hypothermic

Answer 36

when body temp is below 83 degrees

Question 37

when are you considered to by hyperthermic

Answer 37

107 degrees

Question 38

what causes elevation or decrease in body temp

Answer 38

1. environmental temp 2. food 3. pathogens 4. hypozia 5. trauma

Question 39

what makes a good thermoregulator

Answer 39

1. acclimatization 2. fitness status 3. gender 4. body size 5. age 6. adequacy of hydration

Question 40

Acclimatization 1. how long does it take 2. how fast can we lose it 3. what makes someone good at acclimatizing

Answer 40

1. it takes 8-14 days to acclimatize, 10 days average 2. lose it within 2 days 3. genetics, nature of exposure, age, and emotional response to stress

Question 41

who are good thermoregulators

Answer 41

adults! children have decreased sweating rates and do not regulate heat very well

Question 42

what percentage of weight loss is required to be considered dehydrated

Answer 42

1%

Question 43

what is lasix

Answer 43

prescription diuretic

Question 44

what amount of water should be consumed 20 min before a workout

Answer 44

12-20oz

Question 45

how much water do you need to rehydrate after working out

Answer 45

125-150% of loss 1lb lost=16oz should consume 8-12oz during exercise

Question 46

first signs of heat illness

Answer 46

1. thirst 2. tiredness 3. grogginess 4. blurry vision

Question 47

heat cramps

Answer 47

cramps in the exercised muscles and stomach -caused by dehydration and electrolyte imbalance treated by drinking water and sports drinks along with using a moist cloth and fan

Question 48

heat exhaustion

Answer 48

``` most common BP drops headache body temp is less than 104 goosebumps ``` caused by depleted plasma volume, decreased central blood flow and increased peripheral blood flow treated with cooling techniques and if severe enough fluid IV

Question 49

heat stroke

Answer 49

not as common body is not properly regulating its mechanisms people do not sweat symptoms: dry skin temp exceeding 104 hot skin treatment: alcohol rubs ice packs

Question 50

what is hyponatremia

Answer 50

low salt concentration water intoxication less than 155mEq/L rapid water influx into the brain