Exam 2 Flashcards
what are the 3 main electrolytes
- sodium
- Potassium
- Chlorine
what are the functions of electrolytes
- fluid exchange
- blood pressure regulation
- stimulation of muscle fibers
what does higher sodium concentrations cause
a spike in blood pressure
how does the sodium aldosterone pump work
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,
how much sodium do you need
- 500mg/day
- RDA 2300mg/day
average intake however is 3500-4000mg
how to treat Hypertension
- cut sodium
- medications
- DASH(dietary approach to stop hypertension
- physical activity
- normal body weight
- alcohol intake
- Na/adequate K
- fruits, veggies, low fat dairy
what is the name for low sodium
hyponatremia
symptoms of hyponatremia
- muscle cramps
- nausea
- vomiting
- dizziness
- shock
- coma
- death
what percentage of your total body mass is composed of water
40-70%
functions of water
- hydration
- transport medium
- maintenance of body temp
- structure
- joint lubrication
how much water should one ingest
half your body weight in ounces
how much water is output in urine/defication, sweat, and insensible perspiration
Urine: 1.5L
Sweat: 12L
Insensible Perspiration: .5-.7L
what is the PCr system
fastest ATP production system
anaerobic
fueled by PC
activities lasting less than 10 seconds
Glycolysis system
- fueled by glycogen
- second fastest
- used for activity lasting 1-3 minutes
where do carbs used during exercise come from
- food
- bloodstream
- liver
where does glucose come from as intensity increases
the liver
what happens when glucose/glycogen stores are depleted
we get glucose from gluconeogenesis
During Strenuous Exercise:
- what is the VO2 max percentage
- where do we get the energy
- how fast is depletion
- 70-90% of VO2 max
- energy comes from liver and muscle glycogen
- 50% is depleted after 1 hour
During moderate exercise:
- what is utilized
- what kind of depletion
- 50/50 split between fat and carb utilization
2. glycogen and blood glucose is depleted so carbs are the major energy source
which gender utilizes fat better
women
what is a problem with not consuming enough carbs
you have lower muscle glycogen stores
rapid depletion
decreased performance
what percentage of fat is utilized for energy demand
30-80%
when does fat use decrease
when activity increases
where does the fat come from that is utilized
- adipose tissue (primary source)
- lipoproteins
- intramuscular triglycerides
what is the fat burning zone
55-72% VO2 max
to solve:
220-your age multiplied by .55 or .72
what is the RDA for protein during exercise
1.2-1.8 g/kg BW
what is the moderation rule for dieting
80% of the time eat healthy
20% splurge
What is the emphasis of My Plate
nutrient density
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.
fruits 2 servings 2-3 servings of veggies 5-6 oz proteins 3 servings of dairy 6-8 oz/serving of grains
pros and cons of my plate
Pros: practical, intuitive
Cons: fruit vs fruit juice
benefits of carbs
- muscle and liver glycogen stores
- rapid digestion
- lower thermic effect of food
- 150-300g carbs
alternatives to high carb meals during events
- liquid meals
- powders
- bars
benefits of liquid meals
higher carbs (33g)
reduced muscle damage
rapid digestion
benefits of nutrition bars
easy to use
benefits of protein powder
easy
GI residue
satiety
when are you considered to be hypothermic
when body temp is below 83 degrees
when are you considered to by hyperthermic
107 degrees
what causes elevation or decrease in body temp
- environmental temp
- food
- pathogens
- hypozia
- trauma
what makes a good thermoregulator
- acclimatization
- fitness status
- gender
- body size
- age
- adequacy of hydration
Acclimatization
- how long does it take
- how fast can we lose it
- what makes someone good at acclimatizing
- it takes 8-14 days to acclimatize, 10 days average
- lose it within 2 days
- genetics, nature of exposure, age, and emotional response to stress
who are good thermoregulators
adults!
children have decreased sweating rates and do not regulate heat very well
what percentage of weight loss is required to be considered dehydrated
1%
what is lasix
prescription diuretic
what amount of water should be consumed 20 min before a workout
12-20oz
how much water do you need to rehydrate after working out
125-150% of loss
1lb lost=16oz
should consume 8-12oz during exercise
first signs of heat illness
- thirst
- tiredness
- grogginess
- blurry vision
heat cramps
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
heat exhaustion
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
heat stroke
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
what is hyponatremia
low salt concentration
water intoxication
less than 155mEq/L
rapid water influx into the brain
