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EXCI 445 > chap 7 (water) > Flashcards

chap 7 (water) Flashcards

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1
Q

factor affecting body water content

A

body size, gender, age, body composition

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2
Q

average body water amount male and female

A

42 L male, 30 L female

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3
Q

where is most of the water in the body located

A

intracellular water

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4
Q

place the water location in the body in order from lower to higher

A

plasma, interstitial fluid, extracellular water, intracellular water

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5
Q

how does the water moves in the body and must pass through what

A

by hydrostatic and osmotic pressure -> must past trop ECF into ICF

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6
Q

what is hydrostatic pressure + used by what

A

difference in fluid pressure between two area -> water. in blood plasma (higher pressure) to interstitial space (lower pressure)

cardiovasculaire system to move blood

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7
Q

Water moves from an area of
higher/lower solute concentration to an
area of higher/lower solute
concentration.

A

lower to higher

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8
Q

There are two major aspects to fluid balance that must
be considered and understood:

A

water volume and concentration

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9
Q

what act as a gateway for water entry into the body

A

ECF

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10
Q

what does hypotonic means

A

having a lower osmotic pressure than another fluid

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11
Q

what is the major cation in extracellular fluid

A

sodium

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12
Q

what is osmosis

A

tendance of water to move from areas of low solute concentration to area of high solute concentration

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13
Q

what are the different source of water

A

fluid consumption - 80%
food: < 20%
cellular metabolism

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14
Q

avenue of water loss

A

urination (60%)
defecation
sweating (90%)
breathing

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15
Q

what is the major cause of water loss

A

sweating

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16
Q

sodium is excreted by

A

kidneys

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17
Q

processed foods is high in Na or K

A

Na

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18
Q

unprocessed food is abundant of Na or K

A

K

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19
Q

low intake of potassium reflect what

A

lack of fruit and vegetables

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20
Q

what is hyperkalemia and can result from + symptom

A

too munch potassium intake -> from supplementation

muscle fatigue, weakness, paralysis, arrhythmias, difficulty breathing

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21
Q

what is hypokalemia, cause and symptom

A

sustantional potassium loss -> misuse of potassium-containing diuretic, frequent self-induced vomiting, prolonged diarrhea

increase BP, bone turnover, muscle weakness, arrhythmia

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22
Q

K excretion is regulated by

A

renal system

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23
Q

The three major areas of sensible water loss are the

A

fluid lost in feces, urine, and sweat

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24
Q

exemple of food with a high potassium content

A

banana, orange juice, avocados

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25
what is the adequate intake of potassium for adult
4700 mg
26
Hypokalemia, a severe deficiency state, is de- fined as a blood potassium concentration less than
3.5 mmol/L
27
Athletes who are concerned about the potential for a moderate potassium deficiency should focus on consuming a variety of
fruit and vegetable
28
where does heat go during exercise
sweat gland are stimulated to secrete sweat and reduce heat load -> when sweat evaporates, heat is transported away from the body
29
for every L of metabolic energy how many kcal is converted in heat and energy
4 kcal in heat, 1 kcal in energy
30
influential factor of sweating
- exercise intensity and duration - environmental conditions - clothing - training statue
31
Aerobic exercise training improves thermoregulation via:
- increase blood volume - increase skin blood flow capacity - increase sweat glands - Earlier onset of sweating - increase sweat rate at a given core temperature
32
what happen if we exercise without fluid intake
- progressive dehydration during exercise - hyperthermia & earlier onset of fatigue - increase risk of cramp & heat illness
33
recommendation for heat acclimation
- Repeated training in the heat - Acclimatization >60 min/d with é body core & skin temp, and stimulate sweating - Train in same environment as competition - Start >2 weeks (early adaptations w/i days, main physiological adaptations in 7 days) - Follow hydration guidelines - Consider external and internal cooling strategies
34
amount of sweat loss during exercise
- 100ml daily in non exercise - 1 to 2 L/h in high Tº - >2.5h in prolonged exercise in heat
35
loss of _% of body weight in water is common
2-7%
36
how munch body water loss will result in decreased endurance performance
>2%
37
_ endurance athletes fatigue more quickly when exercising in the heat than a _ endurance athlete
hypohydrated, euhydrated
38
Ambient temperatures, decrease VO2max with fluid loss _% BW
>3%
39
High temperatures, decrease VO2max with fluid loss _% BW
>2%
40
in strength and power athletes, there's no change in anaerobic performance or muscular strength with fluid loss _% BW
<3-5%
41
REASONS THAT DEHYDRATION CAN NEGATIVELY AFFECT PERFORMANCE
- decrease BV - decrease blood flow - D sweat rate - I core Tº - I rate of muscle glycogen use
42
_ main electrolyte loss in sweat
Na
43
what happen with Na and CI reaborsptlon in light and heavy sweating
light: reabsorbe in tubule of sweat gland heavy: not reabsorbe
44
if athlete train >2h do they need Na supplementation
yes
45
what is hyponatremia + effect
low blood sodium, can impair neural and muscular functioning
46
other name for hyponatremia
water intoxication
47
how can hyponatremia occurs
hyperhydration and extensive sweating
47
what can result from hyperhydration
hyponatremia
48
how to monitor hydratation status
weight loss, thirst, urine color
49
how munch water lost is associated with 1 kg lost in body weight
1 L = 1 kg
50
hydration strategies before exercise
if adequately hydrated slow intake of fluids, 5-10ml/kg at least 4h prior if not 5-10ml/kg 4h prior + 3-5 ml/kg 2h prior
51
glycerol loading regime
1.2 glycerol/kg BW 26ml water/kg BW 60-90min
52
glycerol loading allow what
water storage prior to exercise
53
temporary adverse effect of glycerol loading
temporary weight gain, gastrointestinal upset
54
goal of water intake during training and performance
¡ Replace lost body water ¡ Slowing dehydration to the extent possible ¡ Avoiding overconsuming of water and other hypotonic fluids ¡ Replacing sodium if losses are large or rapid ¡ Consuming carbohydrate if appropriate ¡ Avoiding gastrointestinal upset
55
what is the consideration in setting and individualized plan for water
¡ Sweat rate ¡ Composition of sweat ¡ Duration of exercise ¡ Clothing ¡ Environmental conditions ¡ Potential dangers of water overconsumption and hyponatremia
56
how munch fluid should be consumed during exercise
Athletes should aim for matching their sweat & urine output with fluid consumption to prevent dehydration >2% reduction in body weight
57
how munch fluid should be consumed during marathon
0.4-0.8 L/h Na replacement if exercise >2h
58
FACTORS AFFECTING FLUID CONSUMPTION & ABSORPTION DURING EXERCISE
Volume of Fluid Ingested ¡ Amount of Carbohydrate 60-66 g/h ¡ Carbohydrate Concentration 6-8% (to get rec. CHO amount drink ~1L) ¡ Type of Carbohydrate Glucose or mixed ¡ Taste (Flavor) may increase intake Based on preference ¡ Exercise Intensity [CHO]<7% best tolerated at higher intensities environnemental conditions -> altitude increase fluid need electrolyte osmolality Tº of beverage protein
59
which one between fluid an Na is the priority that affected fluid consumption during exercise
fluid
60
ideal Tº of beverage to promote absorption
10-15ºC
61
Goal of Determining Individual Sweat Rates:
Establish a fluid plan that closely matches fluid intake with fluid losses.
62
REPLENISHMENT AFTER TRAINING AND PERFORMANCE
- Restoring lost body water to achieve euhydration. * Replace sodium and other lost electrolytes. * Consuming adequate carbohydrate to restore muscle glycogen. * Consume protein to build and repair skeletal muscle. * Avoid gastrointestinal upset.
63
how fluid should be consumed after exercise
>or= 150% (1.5 L/kg) weight loss within 6h post exercise
64
caution of fluid intake after exercise
avoid drinking large quantities of water -> decreases sodium osmolality + increase urine production conséquence: delayed rehydration + hyponatremia
65
The ideal beverage for postexercise replenishment contains:
¡ Carbohydrates Restore muscle glycogen. Can increase the rate of intestinal absorption of both water & sodium. ¡ Sodium Restores electrolyte balance. Enhances fluid retention & the drive to drink. ¡ Water Restores euhydration.
66
what type of fluids should be consumed after exercise
fluid containing CHO -> help fluid absorption
67
why is it important to have CHO in fluid consumed after exercise
if H20 only = decrease plasma Na & plasma osmolality = decrease stimulation to drink + increase urine output = delayed rehydration
68
recommendation for Na consumption after excise
300-700 mg sodium/L of fluid lost in sweat. L = 34 oz = ~ 1.5-2.0 lbs of weight loss.
69
when to start rehydration
immedialty or <2h
70
Beverages and/or foods consumed after exercise should contain
carbs and Na
71
In which compartment is the largest amount of body fluid stored?
intracellular fluid
72
The primary cation in extracellular fluid is: a. sodium. c. calcium. b. potassium. d. chloride.
a
73
Having a normal or optimal amount of water in the body, sufficient to support fluid balance and meet required physiological functions, would be termed: a. hypohydration c. euhydration b. hyperhydration d. dehydration
c
74
Which of the following electrolytes might be deficient in the diet of a person from an industrialized country (for example, the United States)? a. sodium c. chloride b. potassium d. phosphorus
b
75
Wearing uniforms and protective gear while exercising in the heat typically: a. keeps the sun off the skin and prevents body temperature from rising. b. restricts the evaporation of sweat and results in body temperature rising. c. has little effect on body temperature.
b
76
A person exercising in a hot and humid environment might lose how much fluid through sweating?
1 to 2 L/h
77
Water only is an appropriate pre-exercise beverage for: a. exercise lasting less than 60 minutes. b. exercise lasting from 1 to 4 hours. c. exercise lasting greater than 4 hours. d. exercise lasting from 1 to 4 hours or greater than 4 hours.
a
78
Two factors that may be associated with hyponatremia include: a. large losses of sodium in sweat and low water intake. b. large losses of sodium in sweat and excessive water intake. c. intake of salt tablets and low water intake. d. intake of salt tablets and excessive water intake.
b

EXCI 445 (12 decks)

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