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Exam 3 Sports Nutr.
Stack #3
| Question | Answer |
|---|---|
| Explain how fluid (hydrostatic) pressure and osmotic pressure affect the movement of water in the human body. | The loss of osmotic fluid compared with blood plasma results in greater dehydration of the ECF. Intracellular dehydration results in the loss of hypo-osmotic fluid that creates an osmotic gradient, causing water to move from the ICF to the ECF. |
| Identify some signs and symptoms of hypohydration/dehydration. | Fluid loss, decrease in plasma volume, and plasma osmolarity increases. Heart rate increases, stroke volume decreases, and perceived effort to increase due to change in plasma volume. |
| Provide examples of foods with high water content. o Is higher or lower alcohol by volume (ABV) alcoholic beverages better for hydrating you? | Fruits and vegetables. Lower ABV is better for hydrating you. |
| Explain what the WUT Method for monitoring hydration stands for and explain how a person could use this method and assess each of its components for determining hydration status. | Weight, Urine, Thirst, Maintain body weight, color of urine, and the feeling of thirst. |
| Summarize how sweating affects plasma volume and the fluid balance between intracellular and extracellular fluid. | During heavy sweating, water is lost, therefore plasma volume changes, which results in higher concentrations of sodium in the plasma. |
| Identify/Provide examples of factors that affect an athlete’s sweat rate. | Environmental conditions, clothing type, equipment worn, metabolic rate, and surface area. |
| Summarize the negative effects of hypohydration, including use of the terms: o Hypovolemia o Hyperthermia o Exercise-related muscle cramping (EAMC) | "Hypohydration can reduce power output by 3% and high-intensity muscular endurance by up to 10%. Hypovolemia decrease in blood volume, hypoatremia increase in plasma sodium concentration. |
| 1 cup of liquid/fluid = how many ounces? | 8 oz |
| How do the common 8x8 Method and Body Weight Method work in terms of total daily hydration recommendations? Be prepared to use either for recommendation purposes (you’ll need to use the calculator function found in LockDown Browser). | 8x8 Method (8 glasses of 8 oz water = 64 oz = ~2 liters or half a gallon. ) Body weight in pounds (lbs) divided by 2 = oz of water recommended to drink per day |
| Identify some factors that need to be considered when determining an individual’s total daily water intake. | Air temperature and humidity, Physical activity/exercise behavior (duration & intensity; total volume), Increased intake of protein, salt, or sugar, Alcohol consumption, Body composition, Age and Sex, Health state, Medications and supplements. |
| Identify the general recommendation for fluid intake PRIOR to exercise training and performance. | 5-10 ml of fluid/kg of body weight 2-4 hours prior to exercise. 0.17 oz – 0.34 oz of fluid/kg of body weight. If sodium needed, drink 450-700 mg of sodium/L of fluid. |
| Summarize if research show athletes to consume cold/cooler beverages or warmer beverages more so when it comes to hydration. | Research has shown athletes to consume 50% more fluids if they are cold or cooler compared to warmer beverages. |
| Identify the general recommendation for fluid intake AFTER exercise training and performance. | Consume 16-24 oz of fluids/lb of body weight LOST as soon as practically can post-exercise. |
| Provide pros/advantages and cons/disadvantages of consuming sports drinks vs. water for hydration purposes (in general and for exercise/sports). | Slide 4&5 of PPT 3 |
| Summarize what the scientific research shows with regards to what type(s) of athletes benefit from drinking sports drinks vs. just water. | The area where sports drinks are most beneficial is prolonged exercise with no rest periods (i.e., 60 minutes or more). Shorter-duration exercise bouts (i.e., <60 minutes), there is not strong research evidence to support sports drinks improve performance |
| Describe the physiological definition of hyponatremia (response should include key electrolyte). | defined as having an abnormally low concentration of sodium in your blood (i.e., it’s been overdiluted with water). |
| Provide examples of signs or symptoms that an individual might be experiencing hyponatremia. | Changes in personality, fatigue, convulsions/seizures, feeling weak, loss of consciousness, low blood pressure, feeling nauseous. |
| Provide guidelines to reduce the risk of serious hyponatremia from occurring among athletes. | Do not ingest more fluids beyond what has been lost from the human body (i.e., avoid excessive hyperhydration). Replace sodium losses with solid foods and/or beverages that provide sodium (e.g., Gatorade, adding salt to water, etc.). |
| Explain how ionized/alkaline water is different than traditional water. | Overall, the science is not strong enough to support that consuming ionized/alkaline water is significantly better for training, performance, or recovery than normal water. |
| Based on the scientific research done on ionized/alkaline water, would you recommend it to athletes to improve their health, wellness, training, performance, and recovery? | No, no science to support claims |
Created by:
jlanier1