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nutrition for physically active > thermal stress and hydration > Flashcards

thermal stress and hydration Flashcards

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1
Q

ICF

A

fluid found inside of cells

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2
Q

electrolytes found in ICF

A

primarily K and some NA
- ex: muscle cells and red blood cells

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3
Q

ECF

A

fluid found outside cells

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4
Q

electrolytes found in ECF

A

primarily NA and CL- and some K
ex: blood plasma (interstitial fluid), and sweat gland

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5
Q

Total body water

A

amount of water in the various fluid compartments

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6
Q

the proportion of BW and water goes ___ with excess body fat

A

down

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7
Q

total body water equation

A

0.60 x weight in Kg =

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8
Q

body fat has ___ % of its water weight

A

10%

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9
Q

dehydration

A

condition caused by the loss of too much body water

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10
Q

severity of body weight 1.2%

A

starts to compromise physiological function and influence performance

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11
Q

severity of dehydration >3%

A

performance decrement is present
-increased risk for heat illness
-heat cramps
-heat exhaustion

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12
Q

severity of dehydration >5%

A

health is now compromised
-increased risk for heatstroke

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13
Q

fluid balance

A

water in: fluids, food, metabolic water
water out: pee, poop, breathing, sweat loss that we dont realize is happening

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14
Q

negative fluid balance

A

water in < water out

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15
Q

causes for negative fluid balance

A

diuretics, sickness, low fluid intake, excessive sweating without replacement

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16
Q

symptoms of dehyradation

A

fatigue
thirst
less frequent urination or darker urine
headache
dry mouth
dry skin
rapid heart rate

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17
Q

hypothermia

A

when body temperature is below 95 F

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18
Q

headwind

A

you add

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19
Q

tail wind

A

you subtract

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20
Q

hyperthermia

A

when core temperature is too high (above 100)

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21
Q

what temperature does protein start to denature at

A

104 F

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22
Q

green flag for exercising in the heat

A

below 65 F

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23
Q

yellow flag for exercising in the heat

A

between 65-73

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24
Q

high risk for exercising in the heat

A

between 73-82 F

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25
heat illness
complications brought on by the core temperature and electrolyte imbalances which can cause disabling complications collectively termed "heat illness:
26
heat cramps
severe, involuntary and sustained muscle spasms usually in the active muscles used
27
what causes heat cramps
imbalances in fluid electrolytes
28
heat exhaustion
general feeling of fatigue accompanied by a weak rapid pulse, low blood pressure, headache, dizziness, and vomiting
29
tachycardia and hypotension are causes by
pooling of blood in peripheral vessels which are dilated for thermoregulation
30
hypovolemia
when blood volume is low
31
hypervolemia
when blood volume is high
32
heat stroke
most serious of heat-related conditions and medical attention is needed -excessively high core temp -absence of sweating
33
treatment for heat stroke
immediate fluid and electrolyte replacement and bath
34
fluid imbalance in exercise
1. beginning exercise in a dehydrated state 2. poor fluid replacement 3. dehydration
35
thermoregulation: hypothermia
1. hypothalamus senses blood temperature when its too cool and it activates 2. causes vasoconstriction in the peripheral extremities and shivering 3. vasoconstriction causes less heat loss to the enviroment 4. shivering raises body temp
36
thermoregulation: hyperthermia
1. The hypothalamus senses warmblood 2. causes vasodilation in peripheral and near skin and activates the sweat glands 3. sweating should make the temp go down
37
what causes vasodilation and constriction
neural stimulation
38
dehydration causes
hypovolemia
39
Describe the impact humidity would have on thermoregulation of hyperthermia
Effects the ability of sweat to evaporate into the air
40
Describe the impact HOT air temperatures would have on thermoregulation of hyperthermia.
Decrease the ability to thermoregulate because it compromises convection and radiation
41
sweating: to solve hyperthermia
1. stimulus: hot blood 2. neural control center - hypothalamus - brain 3. SNS stimulates: sweat glands and vasodilation
42
sweat
fluid released by sweat glands onto the skin of some mammals
43
evaporation of fluid off skin =
convection and radiation
44
minerals in sweat
NA and CL-
45
blood plasma lost from sweating decreases
blood volume
46
central circulation
organs and arteries
47
peripheral circulation
superficial vessels
48
larger vessel volume
= more blood in them
49
if there is more blood in the peripheral circulation then
less blood in central circulation
50
hypotension
low blood pressure
51
52
Cardiac output equation
CO= SV and HR
53
SV
volume of blood pumped with each ventricular contraction
54
preload
end-diastolic volume
55
diastole
relaxation of the heart
56
SV is dependent on
left ventricle preload
57
preload is dependent on
blood volume
58
preload is lower due to
pooling in periphery (blood volume is lower centrally) or sweating
59
if SV is lower then HR needs to ______ to maintain CO
increase
60
what causes of absence of sweating
hypothalamus will remove sweating stimulus if blood volume gets too low or becomes hypertonic
61
hypovolemia is associated with
hypotension tachycardia and absence of sweating
62
sweat rate
dont want to lose 1-2%
63
1 L of H20 =
1 kg
64
NA AI
1500
65
NA UL
2300
66
calculating sweat rate
1. weight loss during training - weight before and after 2. volume consumed - water bottle weight before and after 3. urine loss 4. duration of excerise
67
what you need to measure sweat rate
conditions similar to competiton bw scale kitchen scale bottles of water towels calculator
68
factors that determine your sweat rate
1. acclimation and training status 2. body fat % 3. clothing 4. windspeed, temp, humidity 5. intensity of exercise 6. genetics
69
how many days to get acclimated to the heat
5-7 days
70
acclimation to heat: plasma volume
increases and allows you to sweat more
71
acclimation to heat: core and skin temp
decreases a little bit - to allow for flexibility as temperature increases
72
acclimation to heat: Hr
decreases
73
acclimation to heat: exercise capacity
increases
74
plasma volume increase =
preload increase
75
preload increase =
SV increase
76
increase SV =
decrease in HR
77
training adaption status
onset of sweating - sooner sweat more - evaporation of sweat is primary way of thermoregulating sweat is more dilute = less NA loss
78
monitoring hydration method
WUT weight urine thirst
79
weight in WUT method
compare to reference weight after going pee and poop
80
urine in WUT method
color - lighter = hydrated darker = less hydrated volume - less volume = less hydrated more volume = more hydrated
81
thirst in WUT method
presence of and abscence
82
symptoms in WUT method
headache or other symptoms of dehydration
83
homeostatic perturbation
1. excessive sweat loss 2. blood becomes hypertonic 3. hypothalamus and stimulates pituitary gland 4. pituitary gland releases ADH 5. adh - antidiuretic hormone 6. kidneys
84
nutritional approach to hydration
replace h20 and electrolytes
85
potassium AI
4,700
86
NA in diet
3/4 from processed foods and restaurant foods and prepackaged food -not in natural form of food
87
K in our diet
primary - fruits and veggies secondary - meats and beans

nutrition for physically active (14 decks)

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