Msk 7 Flashcards by Brian Duxbury | Brainscape

Q

What does proper hydration do for body weight?

A

Maintains body weight +/- 1%

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Q

Dehydration with what % body loss affects physical performance?

A

2% or more

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Q

Prolonged intense exercise can increase water requirements up to

A

10 L

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Q

What are Sx of dehydration?

A

thirst
dizziness
tachycardia
oral mucosal moisture imprecise measurements

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Q

Proper hydration should have what urine specific gravity and concentration & plasma osmolality?

A

Urine SG <700 mOsm/kg

Po = 280-290 mOsm/kg

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Q

High protein diets require additional water to clear what substance?

A

Urea nitrogen

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Q

True or false. Proper hydration may include quick fluid replacement if necessary.

A

False. Rapid replacement increases urine loss. Proper replacement should be in 20-30 min aliquots to improve retention

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Q

Dehydration in excess of ____% body mass can compromise physiologic function.

A

2%

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Q

What % dehydration are these symptoms seen:

Thirst

Increased rectal temperature

A

1%

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Q

What % dehydration are these symptoms seen:

Performance decrements seen

Decreased heart SV & increased HR; decreased PV

A

2%

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Q

What % dehydration are these symptoms seen:

Performance further declined

Decreased blood to kidneys, skin, & muscles

A

3-4%

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Q

What % dehydration are these symptoms seen:

Decreased work capacity 20-30%; sweat rate decreases, spasms & cramping occur

Heat cramps; increased susceptibility to heat exhaustion; decreased nutrient & oxygen supply to the kidney

A

5-10%

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Q

What % dehydration are these symptoms seen:

Unable to continue exercise

Heat stroke; can be fatal

A

> 10%

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Q

An athlete drinks fluids with carbohydrates in them, consumes 30-60 g/hr of carbs, and the fluid contains 500-700 mg/L Na content. What type of activity is this athlete preparing for?

A

Vigorous activity >1hr

vs. activity <1hr when water replacement alone is adequate

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Q

What is the primary electrolyte lost in sweat and in what concentration?

A

Sodium 1-5 g/L

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Q

During rehydration, how can hyponatremia result?

A

water replacement without Na after high volume sweat loss

Q

What are the 4 primary sources of ATP for muscle contraction?

A

Muscle-stored ATP
Phosphocreatine-creatine system
Glycogen-lactic acid
Aerobic system

Q

How long does muscle-stored ATP provide the muscles with enery?

A

~3 seconds of high intensity activity

very limited muscle store of ATP

Q

How and how long does the Phosphocreatine-creatine system provide muscles with energy?

A

High energy phosphate bond
rapid conversion of ADP to ATP
Immediate source of energy 4x faster than aerobic met.

Limited supply - 8-10 sec

Q

Which source of energy utilizes anaerobic metabolism?

A

Glycogen-Lactic Acid

glycogenolysis –> glucose –> glycolysis
inefficient; only uses 6% of glucose energy content
rapid; 2.5x faster than aerobic metabolism

Q

What is the primary energy source for muscles at rest & low intensity exercise?

A

Fat (aerobic)

Q

What is the primary energy source for muscles with moderate & intense exercise (300-400+ Kcal/Hr)?

A

Glucose & glycogen (aerobic)

Q

Which energy source is essential for endurance activities?

A

Muscle glycogen (aerobic)

Q

How much protein is lost daily due to obligatory protein loss?

A

20-30 g protein daily

Q

What is the recommended daily protein intake?

A

0.8 g/kg/d

Q

How much protein intake is recommended for athletes?

A

1.2-1.7 g/kg/d

higher end is best for increasing muscle mass

Q

What are the branched chain amino acids?

A

Leucine, Isoleucine, Valine

Q

What is the benefit of carb loading and how does it work?

A

Delays fatigue & improves performance

Intake before, during, and after exercise increases glycogen stores in muscle

Q

How many kcals does oxidation of 1 g of fat yield?

A

9 kcals

B vitamins required for fatty acid oxidation

Q

How many kcals does oxidation of 1 g of glucose yield?

A

4 kcals

B vitamins required for glucose oxidation

Q

How much caffeine intake provides exercise benefit?

A

3-9 mg/kg = 1 mug of coffee

Spares early muscle glycogen utilization, improving endurance activity performance