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nutrition test on water and ergogenic aids > water ergogenic aids > Flashcards

water ergogenic aids Flashcards

1
Q

how much total body mass is water?

A

60%

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2
Q

Muscle contains how much water

A

70% water by weight

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3
Q

what % of body fat is represented by weight?

A

about 50% of the weight of body fat

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4
Q

water total body %

A

Of the total body water, roughly 57% exists intracellularly and 43% occurs extracellularly in the plasma, lymph, and other fluids outside the cell.

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5
Q

Exercise training increases intracellular or extracellular fluids and why??

A

Intracellular fluid because muscle mass increases.

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6
Q

If male and female have the same body weight, male or female has less total body water and why?

A

The female contains less total body water because of her larger ratio of adipose tissue to lean body mass.

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7
Q

Euhydration:

A

Normal daily body water content

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8
Q

Hyperhydration

A

increased water content

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9
Q

Hypohydration

A

decreased water content

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10
Q

Dehydration

A

process of losing water

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11
Q

Rehydration:

A

process of gaining water

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12
Q

major roles of water

A

Provides structure and form to the body

Regulates body temperature

Provides a medium for substances to interact chemically and carry away the cell substances such as CO2 and lactic acid

Transports oxygen, nutrients, hormone, immune cells in blood plasma

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13
Q

what is the average intake for adult males and adult females?

A

adult males is 3.7 L and for adult females is 2.7 L

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14
Q

for a person in warm and humid environment intake of water should be around?

A

between 5 and 10 L daily

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15
Q

The average daily water intake comes from

A
  • A sedentary individuals normally require about 2.5 L of water
    Liquid – about 1.2 L (48%)
    Food – about 1.0 L (40%)
    Metabolic water – about 0.3 L (12 -14% )
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16
Q

how much water is lost in urine?

A

about 1 to 1.5 L

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17
Q

how much water is lost at the skin?

A

about 0.50 to 0.70 L “Evaporation of sweat from skin cools the body”

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18
Q

how much water is lost as vapor in expired air?

A

about 0.25 to 0.30 L

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19
Q

how much water is lost in feces?

A

about 0.10 L

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20
Q

how is water in the body regulated

A

The main feedback device for the control body water is the osmolality of the various body fluids.

Osmolality is the amount of solute concentration such as glucose, protein, and electrolytes.

Tonocity is tension or pressure.

e. g. when two solutions with different solute concentrations are compared:
- The one with the higher osmotic pressure iscalled 	hypertonic.
- The other is hypotonic.
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21
Q

water regulation examples

A

Panel A:
Extracellular fluid contains more electrolytes so it is more hypertonic to the intracellular fluid.

Thus, water will flow from the intracellular fluid to the extracellular fluid (or to an area of greater osmotic pressure).

Panel B:
- Intracellular fluid contains more electrolytes (or greater osmotic pressure).

  • Water will flow into the cell from the extracellular fluid.
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22
Q

sweat rates for athletes

A
  • Maximal sweat rate for a trained athlete is about 2 to 3 liters per hour and 2 to 3% decrease in body weight
23
Q

effects of dehydration?

A

heat cramps, heat exhaustion, heat stroke

24
Q

heat cramps

A

degree of severity: least
signs and symptoms: muscle cramping
corrective actions: stretch muscle moderate activity and provide fluids.

25
Q

heat exhaustion

A

degree of severity: moderate
signs and symptoms: profusive sweating cold, clammy skin, faintness, rapid pulse, hypotension
corrective actions: cease activity, rest under shade, lie down, provide fluids

26
Q

heat stroke

A

degree of severity: high
signs and symptoms: lack of sweat, dry hot skin, muscle incoordination, mental confusion, disorientation
corrective actions: call for medical help and initiate cooling of body, cooling of neck underarms and groin, immense or douse with cold water

27
Q

what to monitor in hydration levels

A 
Monitor body weight fluctuations
Pre- and post-workout
From day to day (same time)
2 to 3 cups per pound lost
Monitor urine color
Monitor urine specific gravity
28
Q

what is normal body temperature

A

Normal body temperature is 37 degree C or 98.6 degree F.

29
Q

what is the heat balance equation

A

H = M ± W ± C ± R – E

H = heat balance 
M = resting metabolic rate 
W = Work done (exercise)
C = conduction and convection 
R = radiation 
E = evaporation
30
Q

what is in charge of temperature regulation

A

The hypothalamus serves as the “thermostat” for temperature regulation.
The hypothalamus initiates adjustments from:
Thermal receptors in the skin.
Changes in hypothalamic blood temperature.

31
Q

how is heat lost?

A

Warm blood diverts from the body’s core to the shell in response to heat stress.
Heat loss occurs by radiation, conduction, convection, and evaporation.
Evaporation provides the major physiologic defense against overheating at high ambient temperatures and during exercise.

32
Q

what are dietary supplements

A

In the US, the Dietary Supplement Health and Education Act (DSHEA) defines a dietary supplement, adding to the total diet, that contains at least one of the following ingredients:
- A vitamin, mineral, herb, amino acid, metabolite..etc
Theoretically, dietary supplements should be used to correct a deficiency of a specific nutrient

33
Q

What is an ergogenic aid?

A

In sport and exercise terminology, supplements are referred to as ergogenic aids:

- ergo = work
- genic = to generate;

Thus, ergogenic aid = increase potential for work output.

34
Q

What is ergolytic?

A

the opposite of ergogenic

35
Q

types of aids

A

Performance-enhancing techniques

1. Mechanical Aids – E.g lightweight shoes
2. Psychological Aids – e.g. Hypnosis, relaxation technique

Performance-enhancing substances

1. Physiological Aids – e.g. blood doping or infusion 				    	       of blood
2. Pharmacological Aids – e.g Anabolic steroids used as 					 	testosterone
3. Nutritional Aids – e.g protein supplement
36
Q

blood doping “physiological ergogenic aids”

A

The procedure of removing blood from the body, allowing the body to reproduce new red blood cells, and then reinfusing the removed blood cells.

One unit is removed every 4 to 8 weeks to prevent excessive lowering of the oxygen transport capacity of the blood.

About one week before the event, the stored blood cells are reinfused back into the athlete.
However, the autologous infusion of 1 unit of blood did not increase oxygen transport, but the infusion of 2 and 3 units improved oxygen transport and exercise performance.

37
Q

autologous transfusion

A

blood is from the same person.

38
Q

homologous transfusion

A

blood is from another person.

39
Q

alcohol “nutritional ergogenic aid”

A
  • Alcohol is rapidly absorbed because alcohol cannot be stored and only be oxidized in the liver.
  • About 3 to 10 % alcohol is excreted from the body through breath, urine or sweat, but majority of alcohol is metabolized by the liver.
  • The liver metabolizes about 8 to 10 grams (1/3 once; about 1 regular beer) of alcohol per hour in average adult.

Alcohol can cause inflammation of the stomach, pancreas, and intestines and further impairs the digestion of food and absorption into blood.

The acetaldehyde (the oxidation product) in the liver can interfere with the activation of vitamins such as B1 (Thiamine).

40
Q

Do we need alcohol to substitute for fats???

A

(1) Our body has enough fats to supply energy during prolonged exercise.
(2) The rate that the liver metabolizes alcohol as an energy source is low during exercise
Therefore, alcohol is NOT a key energy source during exercise.

41
Q

effects of alchohol

A

Studies showed one or two drink → no improvement or negative effect for exercise.

High alcohol ingestion →↑ heart rate, ↑ blood lactate, ↑ blood pressure.

Studies showed that high alcohol ingestion → ↓ absorption of vitamin B1 (thiamine) → ↓ metabolism of CHO.

The liver metabolizes about 8 to 10 grams (1/3 once; about 1 light beer) of alcohol per hour in average adult.
-Alcohol can cause inflammation of the stomach, pancreas, and intestines and further impairs the digestion of food and absorption into blood.

The acetaldehyde (the oxidation product) in the liver can interfere with the activation of vitamins such as B1 (Thiamine).

42
Q

pyruvate effects

A

In theory, pyruvate accelerates the Krebs cycle or use glucose more efficiently, but many studies have shown NO any beneficial effects on exercise performance.
-Scientists found that DHAP: DHAP is a combination of pyruvate and dihydroxyacetone (the same chemical family as pyruvate).

100 grams of DHAP (75g of dihydroxyacetone + 25g of pyruvate) for 7 days → ↑ time to exhaustion.

Help to reduce fat storage.

43
Q

lactate salts

A

Terms lactic acid and lactate used interchangeably
Lactate is the conjugate base of lactic acid.

Lactic acid is produced in glycolysis
Rapidly disassociates to lactate and H+

Be converted back to pyruvate
to enter the energy pathway.

(2) Be converted back to glucose
by the liver.

44
Q

ribose

A

is found in our body cells and a sugar part of adenosine. Recent studies showed that ribose supplements (made from corn sugar) facilitated the formation of adenosine during exercise and rapid recovery.

Berardi et al. found that ribose ingestion (60 grams for 3 days) improved exercise performance time in patients with severe coronary artery disease.

45
Q

protein

A

Many amino acids ingestion have effects on the release of growth hormone and insulin-like growth factor-I.

46
Q

BCAA branch chained amino acids

A

BCAA consists of three amino acids: leucine, isoleucine, and valine.
-BCAA could be used as a fuel during exercise:

Prevent adverse change in neurotransmitters
To spare the use of muscle glycogen
Prevent the rate of protein degradation.
-suggest that BCAA may be useful for muscle recovery following exercise.

47
Q

Can the antioxidant vitamins prevent muscle damage during training?

A

Research findings showed that antioxidant supplements could prevent muscle tissue damage following training, but not enhancing exercise performance.

48
Q

Vitamin E is the most important antioxidant related to exercise.

A

kkk

49
Q

CoQ10

A

a coenzymes and found in mitochondria and its alternate name, ubiquinone, comes from the word ubiquitous (means found everywhere).
-CoQ10 plays a key role in oxidation metabolism within mitochondria, facilitating the aerobic generation of ATP in the electron transport chain.

CoQ10 benefits for endurance performance, but MOST studies DO NOT support an ergogenic effect of CoQ10 supplements.
- Although CoQ10 concentration increased in the plasma, there was no corresponding increase in the skeletal muscles or mitochondria.

CoQ10 also functions as antioxidant.

50
Q

bee pollen

A

contains a mixture of nutrients such as vitamins, minerals, amino acids.
it does not provide ergogenic effects

51
Q

Should active individuals take mineral supplements?

A

In general, the answer to this questions for most athletes is NO because:

The recommended amounts of minerals are enough to maintain performance

52
Q

caffeine

A

improved excercise endurace, stimulant to cns, increase in lipolysis decrease in glycogenisis, can cause incidence of cardiac arythmias, diuresis.

53
Q

Does caffeine cause weight Loss??

A

The diuretic effect of caffeine is what appears to create weight loss, and this causes loss of water, not fat (just a little).

54
Q

does caffeine cause weight gain?

A

Caffeine intake increase stress, leading to increased levels of the glucocorticoids including cortisol.

An elevation in cortisol
→↑ deposition of excess fat in the abdomen
→ ↑ appetite → eat more → obesity

nutrition test on water and ergogenic aids (1 decks)

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