Water, Electrolytes and Temperature Regulation Flashcards
1
Q
What % of total body weight is water?
A
60%
2
Q
Intracellular
A
inside the cells
3
Q
intravascular
A
water in the blood vessels
4
Q
% of RBC in the body
A
40%
5
Q
What is the fluid outside of the cells?
A
plasma extracellular fluid
6
Q
Describe the functions of water within our body
A
- solvent and medium for chemical reactions
- absorption and transport of nutrients
- temperature regulation
- excretion of waste products
- lubircant and buffer for physical shock
7
Q
% of water that comes from our diet?
A
90% comes from diet: beverages and food
8
Q
% of water that comes from metabolism?
A
10% of water intake comes from production in the body/ metabolic reactions in the body
9
Q
True/ False: We need 8 cups of water each day?
A
No; we just need a source of fluid, doesnt have to be water
10
Q
What is the difference between an exerciser and a non-exerciser when it comes ot fluid intake?
A
Both the exerciser and the non-exerciser intake the same amount of fluid from the diet, BUT the exerciser produces more fluid from metabolic reactions
11
Q
What is thr main way for a person to lose water?
A
urine and feces
12
Q
What water loss method loses the least amount of water?
A
sweat
13
Q
What happens when intake of water doesnt match water loss?
A
dehydration
14
Q
What are some symptoms of dehydration?
A
thirst
loss of appetite
decreased urination
impaired physcial performance
nausea
impaired temp regulation
muscle spasms
increased pulse rate
debilitation
15
Q
True/ False: When a person feels thirsty they are dehydrated.
A
True; when a person feels thirsty it means that they are 0-1% dehydrated
16
Q
How can dehydration effect running times?
A
10% drop in plasma volume, which is 2.1% weight loss; this drop in plasma volume can decrease run time by over a minute (.3 minutes slower)
17
Q
Factors that can increase fluid loss needs:
A
- high protein diet
- fever
- excessive urine losses/ diarrhea
- hot climates
- exercise
18
Q
How can heat and dehydration effect performance?
A
- lower blood pressure
- decreased CO - cant pump as much blood to tissues/ oxygen to tissues
- decreased work capacity
- poor thermoregulation
19
Q
What are the symptoms for heat cramps?
A
thirst
chills
goos bumps
clammy skin
throbbing heart beat
neausea
muscle pain and spasms
20
Q
Treatment for Muscle Cramps
A
Cool down individual
rapidly absorb fluids: 1/2 cup every 10-15 mins
Get person in to a cool, shady place
Take off clothing to cool down
21
Q
When is heat exhaustion most often to occur?
A
during the first workout of the season in unconditioned athletes
22
Q
Symptoms of Heat exhastion
A
reduced sweating
dryness in mouth
weak/ rapid pulse
headache
dizziness
fatigue
normal to elevated body temp
23
Q
Tx for heat exhaustion
A
immediately stop exercising
get person into cool environment
ice bag on head
cool shower
cool water: 2 cup/ lb lost
24
Q
Symptoms of heat stroke
A
lack of sweat
dry/ hot skin
visual and hearing problems
swollen tongue
nervousness
hallucinatios
aggression
unsteady walking
unconsciousness and convulsions
25
Tx of heat stroke
requires medical attention immediately
lower body temp
ice bags
remove clothing
cold shower
rubbing alcohol
26
What is the best fluid to intake for longer duration exercise?
use 6-8% CHO solution
complex CHO and sucrose
multiple form of monsacchride
27
After a longer duration exercise, how much fluid should the athlete intake?
3 cups of water for every lb of weight
28
What % of dehydration is dehydrated enough to effect performance?
1.6% or higher
29
What electrolytes are found in sports drinks?
Na
K
Cl
Also may include...
Ca
Mg
30
What element is found mostly in the extracellular fluid of the cell?
Na
31
What element is found in the intracellular fluid of the cell?
K+
32
What are the roles of Na in the body?
Fluid balance
* major cat-ion in extracellular fluid
* regulation of BP
Nerve conduction
* signaling for muscle contractions
33
What foods contain the vast majority of Na?
processed foods
table salt (6%)
34
What are the roles of K+ in the body?
* major intracellular fluid
* regulation of BP
* nerve conduction repolarization
* resetting for muscle contraction
35
What are some good sources of K+?
fresh food
bananas
citrus
veggies
MFP
milk
36
Where does sweat come from?
extracellular fluids
37
Dehydration with little to no fluid replacement leads to...
hypermatremia
38
Hyponatremia
low levels of Na in the blood
39
How can one get hyponatremia?
by replacing fluids during prolonged exercise with water only
40
Symptoms of hyponatremia
dizziness
fainting
seizures
brain swelling
death
41
Electrolyte imbalances can ocur with:
low salt intake
repeated days of hard
heavy sweaters
42
How does sodium bicarbonate loading effect performance?
acts as a buffer to lowering pH
increases lactate threshold and high intensity exercise performance
may cause Gi distress
43
fat-free mass
primarily consists of protein and water, with smaller amounts of minerals and glycogen
44
main component of fat-free mass
tissue of the skeletal muscles; also indluded: heart, liver, kidneys, ad other organs
45
the average body weight is approximately \_\_\_\_% water
60
46
which part of the brain is involved in the conscious selection of the food we eat?
forebrain (prefrontal cortex)
47
Which part of the brain controls the motor aspects of eating, chewing and swallowing?
brainstem
48
The hypothalamus may contain neural centers that help regulate appetite, often referred to as an...
appestat
49
What two centers does appestat contain?
hunger center: stimulates eating behavior
Satiety center:when stimulated will inhibit the hunger center
50
Glucostatic theory
suggests that food intake is related to changes in the levels of blood glucose
51
Brown fat
comprises most fat tissue in the body, is found in small amounts around the neck, back, and chest areas
52
Nonshivering thermogenesis
activity of the brown fat tissue nay be increased or decreased under certain conditions, such as after a meal or exposure to the cold
53
how does ghrelin effect food uptake?
peptide hormone released by the staomach, mainly before mealtime when the stomach is relatively empty; acts on the hypthalamus to stimulate the appetite
54
Variability in total daily expenditure is attributed mainly to....
nonexercise activity thermogenesis (NEAT)
55
OTHER factors that may predispose to weight gain
sleep
emotional stress
personal relationships
viruses
built environment
drugs or environmental chemicals
56
android-type obesity
accumulation of fat in the abdominal region; most common in males
57
gynoid-type obesity
fat accumulation in the gluteal-femoral region - the hips, buttocks and thighs
58
True/False: the caloric requirement per kg of BW is higher at younger ages than as a person ages
true: it is important to increase calories for a child as their body develops and adds a large amount of body tissue
59
Weight control is based upon _______ \_\_\_\_\_\_\_\_\_\_\_
energy balance
60
Up to the age of \_\_\_\_\_\_, the caloric needs of boys and girls are similar in terms of calories/kg of BW
11 or 12
61
Describe the levels of PAL
1. sedentary = less than 30 mins of activity a day
2. low activity = 2.2 miles walking a day; 30-40 mins walking or 10-15 mins jogging
3. active = 7 miles/day; walk 1.75 hours or jog 40-45 mins
4. very active = 17 miles/day; 4.25 hours walking or 1.5 hours jogging
62
AMDR for carbs
45-65%
63
Fat AMDR
20-35%
64
Protein AMDR
10-35%
65
strength-endurance continuum
a training concept that focuses upon the interrelationship between resistance and reps
66
training for hypertrophy
6-12 reps
67
training for strength and power
4-6 RM
68
training for local muscular endurance
15 or more reps at 40-60% of 1 RM
69
training for health-related benefits
8-12 RM
70
what % of alcohol is actually absorbed in the stomach?
20%
71
The avergae adult male will metabolize about \_\_\_\_\_\_\_gram of alcohol per hour
8-10 gram/ hour
72
True/False: Evidence shows that alcohol is a key energy source during exercise.
false:
1. alcohol may form fast, but they can not substitute for other fat sources in the body
2. the by-products of alcohol metabolism appear to be of little importance to exercising muscles
3. the amount of oxygen needed to release the calories from alcohol is greater than for an equivalent amount of carbs or fats
4. the rate at which the liver metabolizes alcohol limits its use as an energy source during exercise
73
True/False: several metabolic effects of alcohol intake could impair endurance performance
true
74
Name the positive effects of light to moderate consumption of alcohol
1. improve brain blood flow
2. reduces risk of heart disease
3.
75
Benefits of caffiene as an ergogenic aid
1. improves aerobic endurance performance
2. improves high-intensity anaerobic performance
3. improves strength-power performance
4. increases oxidation of carbs
76
Factors that may effect the effectiveness of caffeine as an ergogenic aid
1. caffeine status
2. how it is consumed
* capsule more effective than coffee
77
acceptable amount of caffeine used during athletic event
3-6 mg/kg
78
Risk factors associated with caffeine intake
1. elevated serum lipid levels
2. high blood pressure
3. osteoporosis
4. pregnancy-related health problems
5. sleeplessness
6. gastric distress
7. caffeine dependence
79
caffeine intake and type II diabetes
with every cup of coffe consumed in a day, 7% reduction in the excess risk of diabetes
80
Significant improvements in exercise tasks have been seen by combining what doses of pharmaceutical-grade caffeine and epherine?
Caffeine: 4-5 mg/kg
ephedrine: 0.8-1.0 kg
81
Pseudoephedrine as an ergogenic aid
reported performance-enhancing effects on aerobic endurance; possibly dur to metabolism changes or an increase in central nervous system stimulation
82
risk factors associated with the use of ephedrine
psychosis
depression
mania/ agitation
suicidal ideation
seizures
heart arrhythmias
myocardial infarction
cardiac arrest
sudden death
83
synephrine
extract from Seville orange, or bitter, sour orange
84
synephrine as an ergogenic aid
little evidence to support weight loss
85
sodium-bicarbonate as an ergogenic aid
helps buffer the lactic acid that is produced whern the lactic acid energy system us utilized; delays the onset of fatigue; appears to enhance performance in exercise tasks dependent on lactic acid energy system
86
at what dosage is sodium bicarbonate effective
300 mg/kg
87
HGH (human growth hormone)
anabolic hormone that stimulates bone growth and the development of uscle tissue through its effect in protein, carb and fat metabolism
88
HGH as an ergogenic aid
significanct increases in lean body mass, but no significant increases in skeletal muscle protein synthesis and size
89
health risk factors associated with HGH
insulin-resistance
high blood pressure
increased risk of congestive heart failure
colon, breast, and prostate cancer
90
testosterone as an ergogenic aid
very effective aid; increases lean muscle mass, decreases body fat, increases strength even without resistance training
91
anabolic/androgenic steroids (AAS)
synthetic drugs designed to mimic the effects of testosterone
92
AAS as an ergogenic aid
increased muscle mass and strength and decrease in total body fat
93
adverese effects of AAS as and ergogenic aid
loss of hair
acne
aggression
hostility
depression
94
dehydroepiandrosterone (DHEA)
produced in the body by the adrenal and gonadal glands, and may be converted into androstenedione with subsequent conversion to testosterone in peripheral tissues, including fat and muscle tissue
95
androstenedione as an ergogenic aid
increases in testosterone levels, but does not change protein synthesis or metabolism, muscle mass or lean body mass, or strength
96
Ginseng as an ergogenic aid
no effect on metabolic, physiologic, or psychologic responses to submaximal and maximal running; no effect on high-intensity, interval anaerobic exercise; does have an effect on reaction time sports
97
ciwujia as an ergogenic aid
no significant effect on heart rate, oxygen consumption, respiratory exchange ratio, lactic acid accumulation or RPE's
98
