Week 4 Flashcards

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1
Q

How much of the adult body is water ?

A

50-60%
Not so important but (Lean body tissue is 75%) and (fat mass is 5-10%)

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2
Q

What are the fucntions water can be used for ?

A

– Nutrient transport
– Protection
– Temperature regulation
– Biochemical reactions
– Medium for reactions

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3
Q

What is the term for a negative water (fluid balance) ?

A

Dehydration, Hypohydration

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4
Q

What are the regulatory mechanism which drive the body to maintain a net body water balance ?

A

Thirst and Hunger

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5
Q

What is the simplest way to measure dehydration ?

A

Changes in body mass

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6
Q

What is the range of change that can be used to determine whether someone is dehydrated ?

A

Greater than 2% body mass reduction

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7
Q

What is the best statiscal way to measure hydration status ?

A

Plasma Osmolality

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8
Q

What are three ways to measure dehydration ?

A

Plasma Osmolality
Change in Body mass
Urine specific gravity

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9
Q

What is the typical range for urine osmolality ?

A

275-295 mOsm/kg

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10
Q

What is the typical range for urine gravity density ?

A

1.003-1.0035

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11
Q

How much heat would 1 litre of sweat remove from the body ?

A

It will remove 573 Kcal

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12
Q

What is a common occurance in runner which leads to dehydration ?

A

They don’t drink enough due to the thirst mechnasims not being high versus their sweat rate

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13
Q

What is the main cause of sweating ?

A

to prevent hyperthermia

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14
Q

At what percentage does dehydration affect aerboic performance, impact sprint running and cognitive function minimally

A

at 2-3%

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15
Q

At what % of dehydration does impaired cognitive function even in temperate occur ?

A

> 3%

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16
Q

At 3-4 % of dehydration what occurs ?

A

Theres minimal impact on muscle strength and power

17
Q

What are potential mechanisms of impaired aerobic performance in warm-hot conditions ?

A

CV (great empahises),CNS,MSK,Psychological and Breathing sensations

18
Q

To stay hydrated before an event what are the guidlines of fluid intake ?

A

5-10ml per kg of body weight

19
Q

To stay hydrated during an event what are the guidlines of fluid intake ?

A

Typically 0.4-0.8 L/h, add sodium if more than 2 hours and consider CHO if greater than 1 hour

20
Q

To stay hydrated after an event what are the guidlines of fluid intake ?

A

Cosume 150% of the body mass you lost + sodium

21
Q

What should you ask if the urine is dark ?

A

If they’ve been taking any medication or taking supplements

22
Q

What will encourage thirst ?

A

If it tastes nice and is cool

23
Q

What can help with thermoregulation ?

A

If the drink is cool

24
Q

What can you do to limit hyponatremia ?

A

Consume sodium and CHO

25
Q

What is hyponatremia ?

A

Too much water and not enough sodium and is exacerbated by high sweat rates

26
Q

What population does hyponatremia occur in ?

A

Recreational athletes and women

27
Q

What are symptoms of hyponatreamia name 4 minimum ?

A

Change in personality, fatigue, convulsions or seizures, feeling weak, loss of consciousness or coma, low blood pressure, feeling nauseous or vomiting

28
Q

What is crucial for an athlete to restore after exercise ?

A

Sodium