Lecture I

Question 1

Water comprises —-of a person’ body weight

Answer 1

60-70%

Question 2

Muscle tissue is how much water

Answer 2

70-75%

Question 3

Amount of Na in perspiration

Answer 3

0.9 g/L

Question 4

Muscle cramp is due to

Answer 4

Skeletal muscle overload and fatigue

Excessive sweat losses associated with a decreased level of electrolytes (specifically sodium )

Question 5

This electrolyte is crucial to heart function

Answer 5

Potassium

Question 6

What happens in skeletal muscle overload and fatigue

Answer 6

The part of the neuromuscular system that initiates contraction is increased while the part of the neuromuscular system that inhibits contraction is decreased

Question 7

What part of neuromuscular system inhibits contraction

Answer 7

Golgi tendon organ

Question 8

In skeletal muscle overload and fatigue you dont see a generalized muscle cramping

Answer 8

T

Question 9

In dehydration you see a generalized muscle cramp

Answer 9

T

Question 10

Human sweat contains how much sodium

Answer 10

40-50 mmol per liter

920-1150 mg/L

Question 11

For liquids the principle determinant of rate of gastric emptying is

Answer 11

Volume and

Composition

Question 12

Progressive dehydration in their study caused what to increase over time

Answer 12

Heart rate
Core temp
Perceived exertion rating

Question 13

Progressive dehydration in their study caused what to decrease over time

Answer 13

Blood volume
Stroke volume
Cardiac output
Skin blood flow

Question 14

Optimal fluid intake

Answer 14

1-1.5 ml of fluids for each kilocalorie that is expended

Question 15

T/F

CHO exerts a mild influence on fluid retention following exercise -induced dehydration

Answer 15

T

Question 16

The solutions contacting —–CHO and electrolytes was associated with the greatest fluid retention compared with the rest

Answer 16

12%

Question 17

No significant differences in fluid retention between beverages contains —- and —– CHO and the placebos with electrolytes

Answer 17

3% and 6%

Question 18

Why CHO dose could impact fluid retention

Answer 18

Raises both caloric content and osmolarity

Both characteristic can reduce the rate of gastric emptying and rate of fluid absorption

Question 19

Insulin effect on Sodium

Answer 19

Increase urinary sodium reabsorption

Question 20

Renin increases

Answer 20

Blood pressure

Question 21

T/F

Greater CHO consumption more than 10-12% is nor beneficial

Answer 21

T

Question 22

Soft drinks have how much sodium

Answer 22

0.5-0.7 g sodium/L

Question 23

How much should an athlete drink after exercise

Answer 23

16-24 ounces

450-675 ml for every 0.5 kg lost during exercise

Question 24

Fluid/ electrolyte requirements BEFORE exercise:

Answer 24

4 hours (or more) prior to exercise, 5-7ml/kg body weight water or sport beverage

Question 25

Hyponatremia

Answer 25

Serum sodium < 130 mEq/L.

Question 26

Pre-Exercise Meal

Answer 26

relatively low fat and fiber (gastric emptying/GI distress) high CHO (maintain blood glucose/maximize glycogen stores) moderate PRO

Question 27

Post activity CHO

Answer 27

CHO within 30 minutes (1-1.5g/kg at 2 hour intervals for 6 hours)

Question 28

T/F CHO with high glycemic index more effective

Answer 28

T

Question 29

Protein requirements for power athletes

Answer 29

1.4-1.7 g/kg/day

Question 30

Protein requirements for endurance athletes

Answer 30

1.2-1.4 g/kg/ day

Question 31

T/F Protein is not a major source of energy in exercise

Answer 31

T

Question 32

During exercise protein synthesis

Answer 32

Decreases

Question 33

During exercise protein degradation

Answer 33

Increases

Question 34

T/F. Some loss of protein as enzymes leak out of cells

Answer 34

T

Question 35

Normal protein losses during exercise

Answer 35

100 mg/day

Question 36

How much protein in sweat loss

Answer 36

1 g protein /L sweat

Question 37

GH affect on protein synthesis

Answer 37

Increases

Question 38

Effect of testosterone on protein synthesis

Answer 38

Increases

Question 39

Insulin ------AA uptake by muscles ------protein synthesis

Answer 39

Increase | Increase 7

Question 40

what is hypoglycemia

Answer 40

BG <60mg/dl

Question 41

Hyperglycemia

Answer 41

BG >240

Question 42

Blood glucose control in mild exercise

Answer 42

CHO oxidation up to 2 hrs, then FFA

Question 43

Blood glucose control: | In moderate exercise

Answer 43

50% CHO and 50% FFA

Question 44

Blood glucose control: | In severe exercise

Answer 44

100% CHO

Question 45

T/F | more aerobially fit → less CHO, more FFA utilized

Answer 45

T

Question 46

Pre-exercise CHO supplement needed when

Answer 46

pre-exercise BG <100mg/dl | exercise duration > 40 minutes

Question 47

blood glucose should be maintained between

Answer 47

70-150 mg/dl

Question 48

What is general guidelines for CHO supplements

Answer 48

15-30g CHO/15-30 minutes exercise general guideline - -sports drinks or diluted juices OK - -additional insulin typically not needed

Question 49

T/F pre-exercise MIXED snack CHO/PRO/FAT better maintenance of glucose homeostasis during and after exercise

Answer 49

T

Question 50

T/F CHO loading requires care and caution --But, can be beneficial if done properly Post exercise

Answer 50

T