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Nutrition > exam 2 (mod 6) > Flashcards

exam 2 (mod 6) Flashcards

1
Q

water is what percentage of the body weight

A

60%

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2
Q

Total body water varies by

A

body size, age, gender and body comp

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3
Q

Muscle tissue contains _____ water than fat

A

more

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4
Q

Total body water _____ with age and increases in body fat

A

declines

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5
Q

Body water compartments are breaken down into what parts

A

Extracellular fluid (Plasma and Interstitial) and Intracellular fluid

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6
Q

Euhydration

A

The right amount of water

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7
Q

Hyperhydration

A

Excess water, considered temporary

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8
Q

Hypohydration

A

Insufficient water volume

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9
Q

Dehydration

A

Process of loosing water

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10
Q

Cations electrolytes involved in fluid balance

A

Sodium (Na+), Potassium (K+), Calcium (Ca2+) and Magnesium (Mg 2+)

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11
Q

Anions electrolytes involved in fluid balance

A

Chloride (Cl-), Bicarbonate (HCO3-), Phosphate (PO43-) and Protein

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12
Q

Water loss sensible vs insensible

A

Sensible: Feces, Sweat and Urine
Insensible: not normally noticed such as ventilation and inhaled air and non-sweat diffusion through the skin

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13
Q

Water intake percentages

A

Water 99%
Coffee or black tea 99%
Sports beverages 90-94%
Fruit juice 88%
Milk 88-91% (depending on fat content)

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14
Q

During exercise thirst is an imprecise gauge of

A

immediate fluid needs

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15
Q

Kidneys role in water and electrolyte balance

A

maintain fluid and electrolyte balance by conserving or excreting water and electrolytes

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16
Q

Sodium involvement with fluid balance

A

Intake: food, beverages, use of salt shaker, salt tablets, and intake can be excessive

Output: Sweat, urine and feces

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17
Q

Potassium (K+)

A

Intake: Food, beverages
Output: Small looses in sweat or feces

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18
Q

Calcium (Ca 2+)

A

Intake: Food, beverage, and supplements
Output: Small loss in sweat and larger in feces

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19
Q

Magnesium (Mg 2+)

A

Input: Food, beverages and supplements
output: Small loss in sweat and feces, larger loss in urine

20
Q

Chloride (Cl-)

A

Intake: Sodium chloride in food, beverages and salts
Output: same as sodium

21
Q

Daily Fluid Needs

A

Depends on body size, body comp, physical activity and environment

  • 3.7 L/d (16 cups) males
    -2.7 L/d (12 cups) females

Commonly used rec is 0.5-1 oz/lb

22
Q

thermoregulation

A

the body regulating the temp

23
Q

Several factors will impact sweat rates within an individual

A

Intensity of exercise, environmental conditions, clothing/uniform, and training status

24
Q

Amount of sweat loss during exercise

A

Varies considerably

25
Q

Amount of sweat during non-exercise in temperate conditions

A

100 ml daily

26
Q

Amount of sweat during high temp with protective clothing

A

1 to 2 L/hr

27
Q

Amount of sweat in prolonged exercise in the heat

A

2.5 L/hr

28
Q

Sweat in cold environments

A

Exhalation

29
Q

Sodium in hydration

A

electrolyte present in sweat in largest amount

30
Q

When is sodium loss in exercise?

A

greater than 1.5-2 hours
- replace with salty foods, fluids containing sodium, and salt tablets

Greater than 4 hours can result in substantial losses

31
Q

What is the replacement rate for sodium?

A

500-700 mg per 1 L fluid

32
Q

Assessment of Hydration Status

A
  • Thirst
  • Urine specific gravity (concentration of particles)
  • Urine color
  • BIA (Bioelectrical impedance analysis )
  • Changes in body weight pre and post-exercise
33
Q

What can provide an estimate of Total Body Water (TBW)

A

Bioelectric Impedance Analysis (very sensitive measure)

34
Q

Changes in pre and post-exercise weight can indicate what?

A

Short-term fluid loss

35
Q

Why is proper hydration so important?

A
  • Reduces risk of dehydration and heat illness
  • Maintain cardiovascular and thermoregulatory functions
  • Improves performance
36
Q

Position stand recommendations of hydration

A
  • Fluids before, during, or after exercise
  • Type of electrolyte replacement
37
Q

Hydration Goals Prior to Exercise

A
  • Being fully hydrated prior to exercise
    • If not fully hydrated, rehydrating to the greatest extent possible
  • Avoiding GI upset
  • Must be individualized and guided by:
    - Anticipated intensity and duration of activity
    - Environmental conditions
38
Q

Pre-Exercise Hydration Strategies for well-hydrated athletes

A

Consume 5-10mL/kg beginning 4 hours before exercise

39
Q

Pre-Exercise Hydration Strategies for hypo-hydrated athletes

A

Consume an additional 3-5mL/kg 2 hours prior to exercise

40
Q

Hydration Goals During Exercise

A
  • Replaced lost body water to the greatest extent possible
  • Slowing dehydration to the greatest extent possible
  • Replacing sodium if losses are large or rapid
  • Avoiding GI upset
41
Q

Hydration Strategies during Exercise

A
  • In some situations, it is not possible to consume adequate fluids to match what is lost
    -Preventing excessive dehydration and electrolyte balance is more realistic
  • Customized hydration plans should be developed for individual athletes which consider the volume and frequency of fluid intake
  • General rec. 6-12 oz for every 15-20 minutes
    - More frequent intake in smaller amounts appears to be better tolerated
42
Q

Hydration Goals After Training and Performance

A
  • Restoring lost body water to achieve euhydration
  • Replacing sodium and other electrolytes lost
  • Avoiding GI upset
  • Approx. 1.25-1.5 L (~50 oz or ~6 cups) of fluid/kg of body weight lost
43
Q

Replacing Electrolytes

A
  • Sodium containing beverages are more effective for achieving euhydration post-exercise
  • Athletes looking for rapid hydration and “salty sweaters” would benefit from consuming sodium via drinks and food
  • Amount of sodium needed should be individualized
44
Q

Calculating Sweat Rate

A

Sweat Rate (mL/min) = (Weight Loss during Exercise + Fluid Intake) / Exercise Duration

45
Q

How to make individualized plans

A
  • Assess current hydration and electrolyte status
  • Assess exercise duration and intensity
  • Consider environmental conditions & sweat rate
  • Consider personal preferences and tolerances
  • Adapt and adjust
46
Q
A

Nutrition (6 decks)

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