exam 2 (mod 6)

Question 1

water is what percentage of the body weight

Answer 1

60%

Question 2

Total body water varies by

Answer 2

body size, age, gender and body comp

Question 3

Muscle tissue contains _____ water than fat

Answer 3

more

Question 4

Total body water _____ with age and increases in body fat

Answer 4

declines

Question 5

Body water compartments are breaken down into what parts

Answer 5

Extracellular fluid (Plasma and Interstitial) and Intracellular fluid

Question 6

Euhydration

Answer 6

The right amount of water

Question 7

Hyperhydration

Answer 7

Excess water, considered temporary

Question 8

Hypohydration

Answer 8

Insufficient water volume

Question 9

Dehydration

Answer 9

Process of loosing water

Question 10

Cations electrolytes involved in fluid balance

Answer 10

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

Question 11

Anions electrolytes involved in fluid balance

Answer 11

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

Question 12

Water loss sensible vs insensible

Answer 12

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

Question 13

Water intake percentages

Answer 13

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

Question 14

During exercise thirst is an imprecise gauge of

Answer 14

immediate fluid needs

Question 15

Kidneys role in water and electrolyte balance

Answer 15

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

Question 16

Sodium involvement with fluid balance

Answer 16

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

Output: Sweat, urine and feces

Question 17

Potassium (K+)

Answer 17

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

Question 18

Calcium (Ca 2+)

Answer 18

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

Question 19

Magnesium (Mg 2+)

Answer 19

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

Question 20

Chloride (Cl-)

Answer 20

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

Question 21

Daily Fluid Needs

Answer 21

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

Question 22

thermoregulation

Answer 22

the body regulating the temp

Question 23

Several factors will impact sweat rates within an individual

Answer 23

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

Question 24

Amount of sweat loss during exercise

Answer 24

Varies considerably

Question 25

Amount of sweat during non-exercise in temperate conditions

Answer 25

100 ml daily

Question 26

Amount of sweat during high temp with protective clothing

Answer 26

1 to 2 L/hr

Question 27

Amount of sweat in prolonged exercise in the heat

Answer 27

2.5 L/hr

Question 28

Sweat in cold environments

Answer 28

Exhalation

Question 29

Sodium in hydration

Answer 29

electrolyte present in sweat in largest amount

Question 30

When is sodium loss in exercise?

Answer 30

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

Question 31

What is the replacement rate for sodium?

Answer 31

500-700 mg per 1 L fluid

Question 32

Assessment of Hydration Status

Answer 32

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

Question 33

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

Answer 33

Bioelectric Impedance Analysis (very sensitive measure)

Question 34

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

Answer 34

Short-term fluid loss

Question 35

Why is proper hydration so important?

Answer 35

- Reduces risk of dehydration and heat illness - Maintain cardiovascular and thermoregulatory functions - Improves performance

Question 36

Position stand recommendations of hydration

Answer 36

- Fluids before, during, or after exercise - Type of electrolyte replacement

Question 37

Hydration Goals Prior to Exercise

Answer 37

- 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

Question 38

Pre-Exercise Hydration Strategies for well-hydrated athletes

Answer 38

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

Question 39

Pre-Exercise Hydration Strategies for hypo-hydrated athletes

Answer 39

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

Question 40

Hydration Goals During Exercise

Answer 40

- 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

Question 41

Hydration Strategies during Exercise

Answer 41

- 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

Question 42

Hydration Goals After Training and Performance

Answer 42

- 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

Question 43

Replacing Electrolytes

Answer 43

- 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

Question 44

Calculating Sweat Rate

Answer 44

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

Question 45

How to make individualized plans

Answer 45

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