2nd Midterm - Ch2, 3, 7 Flashcards by bryan elder

what is a diuretic

any substance that increases water loss

How well did you know this?

Not at all

Perfectly

what percentage of water is intracellular

66%

How well did you know this?

Not at all

Perfectly

what are 3 ways to lose water sensibly

feces
urine
sweat

How well did you know this?

Not at all

Perfectly

what are 2 ways to lose water insensibly

breath
maintaining skin moisture

How well did you know this?

Not at all

Perfectly

what hormone does alcohol inhibit that affects water loss

antidiuretic hormone (ADH)

How well did you know this?

Not at all

Perfectly

what happens with the combination of hyponatremia and hyperhydration

low sodium and high water levels can overdilute blood plasma and cause cerebral edema

How well did you know this?

Not at all

Perfectly

what is the primary consequence of disturbed fluid homeostasis

impaired thermoregulation

How well did you know this?

Not at all

Perfectly

what rate does the stomach empty at

1-1.5L / h

How well did you know this?

Not at all

Perfectly

heavy sweating causes loss of blood volume, what is this called

hypovalemia

How well did you know this?

Not at all

Perfectly

how much does body temp rise per 1% body mass water loss

0.23 degrees celcius

How well did you know this?

Not at all

Perfectly

what is normal body temperature range

36.5-37.5 degrees celcius

How well did you know this?

Not at all

Perfectly

what temperature does hyperthermia start

38.3 degrees celcius

How well did you know this?

Not at all

Perfectly

what is hyperpyrexia and at what temperature does it start

severe heat stroke
40 degrees celcius

How well did you know this?

Not at all

Perfectly

3 symptoms of heat stroke

sweating, rapid breathing, fast weak pulse

How well did you know this?

Not at all

Perfectly

how much water lost can lower V02max

How well did you know this?

Not at all

Perfectly

how long can minor dehydration (1-2%) be tolerated

90 minutes

How well did you know this?

Not at all

Perfectly

how long can 3-5% water loss be tolerated if mainly using PCr system

30s

How well did you know this?

Not at all

Perfectly

two elements most significant to water loss

sodium
chloride

How well did you know this?

Not at all

Perfectly

when does fluid replacement with a sport drink become beneficial

activity over 2 hours long

How well did you know this?

Not at all

Perfectly

is post exercise muscle cramping related to electrolyte loss?

How well did you know this?

Not at all

Perfectly

how much bodily water must be present to store 500g of glycogen

2kg

How well did you know this?

Not at all

Perfectly

what can be done as a hyperhydration strategy

glycerol loading

How well did you know this?

Not at all

Perfectly

what is a tolerable % of CHO in sports drinks

6-8%

How well did you know this?

Not at all

Perfectly

what is bioenergetics

study of energy transformation in living organisms

How well did you know this?

Not at all

Perfectly

what's the minimum % of bodily energy lost as heat

75%

what is direct calorimetry

direct measurement of heat energy

does macronutrient calorimetry provide a good measurement of caloric value

no, just an estimation

what does indirect calorimetry measure

oxygen and carbon dioxide gas exchange

what are the 3 components of total energy expenditure (TEE)

resting metabolism thermic effect of food physical activity

what is basal metabolic rate (BMR)

minimum energy required to keep body functioning at rest

what is the best time and position to measure basal metabolic rate

first thing in the morning, supine position

what is resting metabolic rate (RMR)

energy required to maintain non-active but alert state

how much more energy does RMR use than BMR

10%

5 factors of RMR not under voluntary control

sex age body size hormones genetics

how much does aging 10 years decrease RMR

1-2%

2 factors of RMR under partial control

fat free mass fasting

how much does fasting decrease RMR

20%

5 factors of RMR under voluntary control

temperature altitude caffeine nicotine recent physical activity

how much does RMR increase at altitude

15-25%

how much does caffeine or nicotine increase RMR

3-7%

how long after intense exercise is RMR increased

90 mins

what are 3 equations used to estimate RMR

Mifflin-St. Jeor Cunningham Simplified RMR Formula

what is the disadvantage of using the mifflin-st. jeor equation

can underestimate RMR in athletes due to their low BMI

what variable needs to be knows to use the cunningham equation

fat free mass

what is the simplified RMR formula

0.9-1 kcal / kg / h = RMR

what is by far the most energy draining factor of TEE

resting metabolism

what % of caloric intake is spent on digesting the food

10%

what is the most variable factor of TEE

physical activity

what is 1 MET equal to

energy expenditure at RMR

how many METs is walking

how many METs is running stairs

how much ATP does the body contain

100 grams

how much ATP is hydrolyzed and regenerated each day

about a persons total body weight

how many times a day is an ATP molecule recycled

500-750

what is creatine excreted as, and roughly how much is excreted per day

creatinine, 2g

what percentage of creatine is phosphorylated in cells

66%

how much more cellular PCr is there than ATP

4-6x

how long does PCr system last

5-10 seconds

how much does cellular ATP drop during intense exercise

20-40%

how much does PCr deplete during intense exercise

over 80%

is muscle fatigue associated with ATP or PCr depletion

PCr

what % of ATP cannot be used for muscle contractions (to preserve basic RMR functions)

70-80% remains

how much can supplementation increase creatine concentrations by

20%

do all individuals react the same way to creatine supplementation

no, there is a high variability in response

what can be consumed alongside creatine to enhance uptake

carbohydrates

does increased creatine concentration make cells hyper or hypotonic

hypertonic, water rushes into cell