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Human Nutrition > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

what are the 3 main electrolytes

A
  1. sodium
  2. Potassium
  3. Chlorine
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2
Q

what are the functions of electrolytes

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

what does higher sodium concentrations cause

A

a spike in blood pressure

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4
Q

how does the sodium aldosterone pump work

A

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,

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5
Q

how much sodium do you need

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

average intake however is 3500-4000mg

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6
Q

how to treat Hypertension

A
  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
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7
Q

what is the name for low sodium

A

hyponatremia

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8
Q

symptoms of hyponatremia

A
  1. muscle cramps
  2. nausea
  3. vomiting
  4. dizziness
  5. shock
  6. coma
  7. death
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9
Q

what percentage of your total body mass is composed of water

A

40-70%

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10
Q

functions of water

A
  1. hydration
  2. transport medium
  3. maintenance of body temp
  4. structure
  5. joint lubrication
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11
Q

how much water should one ingest

A

half your body weight in ounces

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12
Q

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

A

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

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13
Q

what is the PCr system

A

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

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14
Q

Glycolysis system

A
  1. fueled by glycogen
  2. second fastest
  3. used for activity lasting 1-3 minutes
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15
Q

where do carbs used during exercise come from

A
  1. food
  2. bloodstream
  3. liver
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16
Q

where does glucose come from as intensity increases

A

the liver

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17
Q

what happens when glucose/glycogen stores are depleted

A

we get glucose from gluconeogenesis

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18
Q

During Strenuous Exercise:

  1. what is the VO2 max percentage
  2. where do we get the energy
  3. how fast is depletion
A
  1. 70-90% of VO2 max
  2. energy comes from liver and muscle glycogen
  3. 50% is depleted after 1 hour
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19
Q

During moderate exercise:

  1. what is utilized
  2. what kind of depletion
A
  1. 50/50 split between fat and carb utilization

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

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20
Q

which gender utilizes fat better

A

women

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21
Q

what is a problem with not consuming enough carbs

A

you have lower muscle glycogen stores
rapid depletion
decreased performance

22
Q

what percentage of fat is utilized for energy demand

A

30-80%

23
Q

when does fat use decrease

A

when activity increases

24
Q

where does the fat come from that is utilized

A
  1. adipose tissue (primary source)
  2. lipoproteins
  3. intramuscular triglycerides
25
Q

what is the fat burning zone

A

55-72% VO2 max

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

26
Q

what is the RDA for protein during exercise

A

1.2-1.8 g/kg BW

27
Q

what is the moderation rule for dieting

A

80% of the time eat healthy

20% splurge

28
Q

What is the emphasis of My Plate

A

nutrient density

29
Q 
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.
A 
fruits 2 servings
2-3 servings of veggies
5-6 oz proteins
3 servings of dairy
6-8 oz/serving of grains
30
Q

pros and cons of my plate

A

Pros: practical, intuitive
Cons: fruit vs fruit juice

31
Q

benefits of carbs

A
  1. muscle and liver glycogen stores
  2. rapid digestion
  3. lower thermic effect of food
  4. 150-300g carbs
32
Q

alternatives to high carb meals during events

A
  1. liquid meals
  2. powders
  3. bars
33
Q

benefits of liquid meals

A

higher carbs (33g)
reduced muscle damage
rapid digestion

34
Q

benefits of nutrition bars

A

easy to use

35
Q

benefits of protein powder

A

easy
GI residue
satiety

36
Q

when are you considered to be hypothermic

A

when body temp is below 83 degrees

37
Q

when are you considered to by hyperthermic

A

107 degrees

38
Q

what causes elevation or decrease in body temp

A
  1. environmental temp
  2. food
  3. pathogens
  4. hypozia
  5. trauma
39
Q

what makes a good thermoregulator

A
  1. acclimatization
  2. fitness status
  3. gender
  4. body size
  5. age
  6. adequacy of hydration
40
Q

Acclimatization

  1. how long does it take
  2. how fast can we lose it
  3. what makes someone good at acclimatizing
A
  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
41
Q

who are good thermoregulators

A

adults!

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

42
Q

what percentage of weight loss is required to be considered dehydrated

A

1%

43
Q

what is lasix

A

prescription diuretic

44
Q

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

A

12-20oz

45
Q

how much water do you need to rehydrate after working out

A

125-150% of loss

1lb lost=16oz

should consume 8-12oz during exercise

46
Q

first signs of heat illness

A
  1. thirst
  2. tiredness
  3. grogginess
  4. blurry vision
47
Q

heat cramps

A

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

48
Q

heat exhaustion

A 
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

49
Q

heat stroke

A

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

50
Q

what is hyponatremia

A

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

Human Nutrition (3 decks)

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