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EXCI 445 Sports Nutrition > Lecture 3 ppptx > Flashcards

Lecture 3 ppptx Flashcards

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Sports Trivia flashcards
1
Q

How many ml of H20 per kcal of Energy intake?

A

1ml H20/kcal of E requirements

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2
Q

Match the definition with the terms:

\_\_\_ Intracellular (ICF)
\_\_\_ Extracellular (ECF)
\_\_\_ Interstitial
\_\_\_ Intravascular          
_c_ Transcellular

a. All the water outside cells
b. Water found in plasma (medium in which blood cells are suspended)
c. Water present in the gut, urinary tract and cerebrospinal fluid
d. Water found around the cells and outside of blood vessels
e. Includes all water enclosed with cell membranes

Which three of these make up the ECF?

A 
1.
\_\_e_ Intracellular (ICF)
\_\_a_ Extracellular (ECF)
\_\_d_ Interstitial
\_\_b_ Intravascular          *
_c\_\_ Transcellular

2.
Interstitial
Intravascular
Transcellular

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3
Q

TBW = ___% ECF + ___% ICF

A

60% ECF and 40 % ICF

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4
Q

there a difference in total body water content between genders?
If so, Does this play a role in thermoregulation and hydration status during exercise?

A

Yes, slightly.

It can

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5
Q

For every __kcal of mechanical work, ___kcal of heat are produced in skeletal muscle

A

1:4

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6
Q

When is no change in body temp?
When is there an increase?
How is this regulated?

A

When heat loss = heat production
When heat loss < heat production
Changes sensed in hypothalamus.

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7
Q

Normal range for body T° is ?
At body T° of ~____°C, central fatigue begins to set in
–> What are some physiological responses to this?

A

36-38°C

  1. 5°C
    - -> inc catecholamines (EP, NE)  (+) breakdown muscle glycogen
    - -> increase RPE, decrease performance capacity
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8
Q

excessive sweating, nausea, dizziness, cool/clammy hands, muscle aches, weak and rapid pulse
Are signs of heat exhaustion or heat stroke?

A

Exhaustion

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9
Q

No sweating, red skin, throbbing headache, strong rapid pulse, loss of consciousness or altered mental state. Is sign of heat exhaustion or heat stroke?

A

Stroke

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10
Q

What environmental factors affect the regulation of body temperature of an athlete?

A

Air T°
Air humidity (100% relative humidity = no sweat evaporation)
Wind velocity
Radiation from sun / ground (direct, reflected, thermal)
(Clothing)

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11
Q

True or false. electrolyte replacement post-exercise may not be necessary .

A

True, Unless a lot of Na is lost ( think sweat stains.

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12
Q

Is sweat hyperosmotic, iso-osmotic or hyposomotic vs. blood plasma?

A

Hypoismoticloss of total body water in blood. Increase concentration in plasma/ blood due to water loss.
 High amount of water loos but low amounts of Na loss  super concentrate na in the blood  HYPER nutrimia

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13
Q

How does heat acclimatization occur?
What must the training factors be to induce this specific demand? (Hint %VO2max, body temperature)

Euhydration value range of urin specific gravity?

A

Increase blood volume*; CO; sweat gland size,’skin BF
Earlier onset sweating, and increase sweat rate
High intensity aerobic training (>70% VO2max)
High T° body (>39°C)

Euhydration value range?
<1.020 - <1.025

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14
Q

Urine osmolality
Euhydration ______ mOsmol/kg
Hypohydration >______ mOsmol/kg

A
  1. Ideally 700 mOsmol/kg

2. >600 mOsmol/kg

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15
Q

At what %BW loss would these dehydration symptoms occur?

  • threshold for thirst and impairment of thermoregulation
  • inc thirst, dec appetite, vague discomfort
  • Dry mouth, dec urinary output, inc hemoconcentration
  • dec 20-30% performance capacity
  • difficulty concentrating, headache, sleepiness
  • severe impairment of thermoregulation, inc respiration
  • likelihood of collapsing if dehydration + heat + exercise
A

1% -threshold for thirst and impairment of thermoregulation
2% - inc thirst, dec appetite, vague discomfort
3% - Dry mouth, dec urinary output, inc hemoconcentration
4% - dec 20-30% performance capacity
5% - difficulty concentrating, headache, sleepiness
6% - severe impairment of thermoregulation, inc respiration

7% - likelihood of collapsing if dehydration + heat + exercise

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16
Q

Physiological responses to dehydration:
a. Increases in:

b. Decreases in

A 
a. Increases in:
HR
Plasma osmolality and blood viscosity
Blood becomes more concentrated
Core T° onset sweating
Core T° at which skin BF INC
GI distress
Muscle glycogen use
b. Decreases in:  
BF: Splanchnic, renal, venous BP, central blood volume
SV, CO
Sweat rate and skin BF at a given T°core
Maximal sweat rate
Performance and exercise to exhaustion
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17
Q

True or false. compared to Euhydrated subjects, Dehydrated subjects increase core temp and HR faster at start and throughout the exercise

A

True

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18
Q

Hypohydration & Performance. Match % decrease in perf with sport

Category of sport

a. Strength
b. Power
c. Sprint (30 sec – 2 min)
d. Endurance

Decrease in performance
i. \_\_2_%
ii ._3\_\_%
iii._10\_\_% 
iv. Proportional to % loss BM; ~\_\_30\_\_% with 5% loss BM
A

a. i
b. ii
c. iii
d. iv

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19
Q

In terms periodized training, was training hypo hydrated good or bad?

A

Uncertain. Results were just based on one study

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20
Q

What are some of the health concerns for making weight?

A

↓plasma volume –> ↓fluid for sweat loss/thermoregulation Δ ↑risk heat injury. Due dramatic decreases in water weight.

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21
Q

Hyperhydration as a method for contest prerp? good or bad?

A

POssibly good. ↑plasma volume, ↑total body water, and (+) performance

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22
Q

True or false. Hyperhydration cause these effects while Training in heat: ↑ heat tolerance, ↑ duration of performance, improves performance time, ↓ HR for a given maximal aerobic workload

A

True. Though futher research is needed

Take home message: athletes competing in a hot climate need to increase fluid intake in days prior to event

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23
Q

These are risk factors for what? ( interms of electrolytes)
Excessive fluid consumption before/during, weight gain during exercise (indicating hyperhydration)
> 4 hr exercise duration
Extreme temperatures (very hot or very cold)
Low body weight
Female gender
Event inexperience
Use of NSAIDS

A

Hyponutremia

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24
Q

name 6 factors affecting fluid intake

A
  1. Thirst mechanism
  2. Knowledge or perception of sweat rate
  3. Desire to achieve pre-comp BW ( decrease)
  4. Palatability and tempura of fluid
  5. Availibility and opportunity to drink
  6. Avoid possibility of GI discomfort or unrination
25
Q

Athletes typically finish training/competition in a a) hypohydrated or b) hyperhydrated state

A

a Hypohydrated
Single day endurance event: 400-800mL/hr fluids ingested –> (↓1-3% BM)
Ultra endurance event: 300-1000mL/hr fluids ingested –> (↓3-5% BM)
Teams sports: 300-800mL/hr fluids ingested (

26
Q

Hydration protocol prior to exercise:
4 hr before: ___ml/kg BW (e.g. 60kg athlete: would consume)
Hot/humid? Consume an additional _____mL

A

5-7 ml/ kg of BW
300-420 ml
250-500ml

27
Q

what are some indicators of hydration status?

A

Urine specific gravity

Pee test 2hr prior: dark urine? –> additional 3-5ml/kg BM

28
Q

______ml of fluid, 15-20min prior to exercise, will generally be tolerated

A

300-400ml

29
Q

Is thirst mechanism a reliable indicator of hydration status?

A

No, the thirst mechanism kicks in only at 2% BW loss due to dehydration.
-> Cannot plan for thirst during competition (adequate opportunities for rehydration)

30
Q

is relying on the thirst mechanism, good for people with sensitive GI tracts?

A

NO, If long event, GI function might be compromised

31
Q

1kg BW loss =___L sweat loss -> require __L fluid

A

1L sweat loss –> 1L of fluid

32
Q

Ingestion of _____L fluid/hr is generally well tolerated, but may need more depending on _____
High sweat rate (>1.2L/hr) -> consume a _____based sport drink

A

0.4-0.8L
sweat loss
sodium-based

33
Q

Intense exercise 60-90+min -> to sustain Blood Glucose levels, every 15-20min consume _____ml of a ___% CHO-electrolyte sport

A

250-500ml

6-8%

34
Q

a. Composition of electrolyte replacement supplements ( recovery) CHO%, Na mmol/l, K mmol/l?
b. Fluids should be _____ and ______ to promote intake

A

<2% CHO, 50-60mmol/L Na+, 10-20 mmol/L K+

b. cool (10-15°C) & flavoured

35
Q

true or false. Duration of rehydration may occur over several hours depending on volume required, with initial intake happening immediately post-exercise

A

True. High weat rate and amount would require loads of water replenishment.

36
Q

Which one of these are hydration strategies and which one these are hydration factors?

i .CHO-electrolyte drink

ii. Salt loading
iii. Glycerol supplementation
iv. Milk (whey) protein

a .Temperature of fluids
b. Mouth sensation
c. Bolus priming
(Caffeine)
(Alcohol)
A 
strats:
CHO-electrolyte drink
Salt loading
Glycerol supplementation
Milk (whey) protein
factors:
Temperature of fluids
Mouth sensation
Bolus priming
(Caffeine)
(Alcohol)
37
Q

How are sports drinks beneficial?

i. Prevent hyponatremia
ii. Increase palatability, thirst and drinking
iii, Limey/ citric acid taste helps to replenish water
iv. Increase rate of water intake (CHO/Na will promote water uptake in the gut)
v. Increase retention of fluid in the body
vi. Prevent hypernatremia
vii. prevent hyperhydration

A

i-v
Prevent hyponatremia
Increase palatability, thirst and drinking
Limey/ citric acid taste helps to replenish water
Increase rate of water intake (CHO/Na will promote water uptake in the gut)
Increase retention of fluid in the body

38
Q

True or false? Large fluid w/ CHO works better than just large volume of water for increase performance.

A

True

39
Q

true or false? CHO helps to draw in water into the system

A

true

40
Q

True or false. CHO i) provides E substrate to working muscle and ii) (+) intestinal H20 absorption ( when [CHO] is high)

A

False. i) is true, however two is false. the [CHO] must be low -> If high it would be a hyper osmolar drink, drawing water into gut, slowing GE.

41
Q

True or false. A CHO drink can contribute to hypohydration.

A

True. The % of CHO in sport drink is a ‘balancing act’ of optimizing GE rate, amount of CHO delivered and rate of intestinal absorption, while preventing net secretion of water into the intestine (i.e. [CHO] in the intestine is too high and can contribute to hypohydration)
There the %[CHO] must be low to avoid this.

42
Q

Is there a ceiling effect of CHO ingestion?

A

yes. Beyond a certain limit, ↑CHO ingestion will NOT proportionally ↑exogenous oxidation of CHO
In fact, >10% [CHO] fluids ↑↑↑ risk GI distress

43
Q

True or false. Drinks with mixtures of GLU+FRU are pointless and do not actually increase absorption of CHO as they marketed to do.

A

May ↑ intestinal absorption of CHO -> ↑ availability of endogenous CHO to spare muscle glycogen ->delayed onset of fatigue

44
Q

Why does fructose along cause GI disturbances and not Glucose

A

Fructose must be absorbed via Facilitated diffusion – slower absorption

45
Q

true or false. 50gFRUC+50gGLU 25-38% higher oxidation rate vs. 100gFRUC or 100gGLU

A

True. there appears to be a synergistic effect when combining FRUC+GLUC

46
Q

true or false Evidence indicates only the addition of electrolyte Na (NaCl) and K+ are warranted

A

false. Evidence indicates only the addition of electrolyte Na (NaCl) is warranted

47
Q

Sport drinks mmol/L of (NaCl/K+ or just NaCl) (above that, ↓palatability)

A

10-30 mmol/L of NaCl

48
Q 
True or false. Salt Loading has shown to
↑ plasma volume prior to exercise 
↑ capacity to perform in warm conditions
less thermoregulatory strain
less perceived strain RPE
A

True.

49
Q

What is salt loading protocol shown to enchance fluid status?

A

Moderate volume (10mL/kg) ~160 mmol/L over 60min, 2hr prior to exercise

50
Q

Glycerol? what is it good for?

A

influences osmotic pressure to enhance water retention/expansion in body tissues (via reduced urinary volume)

51
Q

Glycerol: effects on thermoregulation and performance?

A

Not yet elucidated study results

52
Q

Research indicates that when glycerol dosing is______g/kgBM+ fluid ____ml/kg = net retention ~____mL water

A

1-1.2 g/kgBM
25-35ml/kg
600ml

53
Q

true or false. Post-exercise ingestion of whey protein (either as skimmed milk or added to a CHO-electrolyte drink) may be superior to other fluids (water or sport drink) in restoring fluid balance post-exercise

A

True. ( Na+ content is a secondary factor)
whey protein may H20 absorption (via transport uptake)
decrease GE rate -> slower absorption H20 -> slower restoration in fluid balance -> dec urinary excretion rate
↑ osmolality of plasma –> dec. urinary excretion

54
Q

Do you want increased GE during competition? What about post exercise?

A

During, increased: reduced GI issues

Post: Slower reduced GE, increased abortion time plus slow rises in plasma vol -> less urinary excretion

55
Q

How does temp of fluid injuested effect perf?

A

if cold can improve perf if taen in large doses. Via decreasing core temp. ↑palatability w/ cold drinks

56
Q

T or F: A mouth rinse of menthol (mint) or consumption ice-slushy beverage may improve performance.

A

True. Oropharangeal cold receptors are stimulated -> may improve perceptions of effort and comfort, thereby improving endurance performance

57
Q

True or false. ‘mouth rinsing’ with a CHO drink during longer events (>60-90min) may also activate mouth receptors and stimulate the CNS to help maintain performance levels

A

True

58
Q

Bolus Priming. Stimulating the stomach with a_____ before exercise -> ↑volume in stomach -> stomach ______ -> (+) GE

b. How can you avoid Gastric distress using this method? Rule of thumb for the method?

A

1 . fluid bolus
2. distension

b. continually ‘top up’ with fluid during exercise to maintain rate of GE
- priming fluid bolus 5mL/kg BM

EXCI 445 Sports Nutrition (4 decks)

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