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45 Cards in this Set
- Front
- Back
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water % in body
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60% of adult body
75% of muscle tissue 10% of fat Body fat = 1/body water content |
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sources of water
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1) fluid (75%)
2) foods (25%) (ex. corn, chicken, beef) 3) metabolic water |
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AI for water
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3.7 L for men
2.7 L for women *No RDA for water |
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NHANES 3 survey results
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water actually taken in
3.0 L for men 2.2 L for women 81% from fluids 19% from food |
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bottled water
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- not really better than tap water
- sometimes tap water has flouride so bottle water can be bad - three types: 1. mineral water (from underground) 2. spring water (from freshwater springs) 3. seltzer water (carbonated and bubbly) - taste might be a factor |
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loss of water (per day)
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in order of most to least:
- kidneys (500 mls) - skin (100 mls - sweat) - lungs (skin and lungs combined = 800 mls) - feces (200 mls) in total = 1600 mls lost per day |
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water functions
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transports nutrients and waste
regulates body temperature chemical reactions energy transformation lubricant/cushioning (**two real chemists eat licorice) |
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cell and fluid types
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1) intercellular (between cells, also interstitial, extracellular)
2) intracellular (in cell) 3) intravascular (in blood vessels) |
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edema
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- too much fluid in the tissues (both in and out of cell)
- swelling of the cells - swollen - relates to kwashikor - def. of protein which causes water to flood into the interstitial region |
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blood breakdown
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plasma (90% water)
leukocytes + thrombocytes erythrocytes |
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normal avg. fluid breakdown in body
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intracellular (64%)
intercellular (25%) plasma (8%) other (3%) |
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osmotic pressure:
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moving of fluid (usually h20) through membranes to keep concentrations of solutes as equal as possible
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proteins and fluids
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regulate fluid movements
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electrolytes
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Na, Cl, K, Mg
Na - Cation Cl - anion sites of electrolyte balance: GI tract + kidneys if not balance - vomiting, sweating, diarrhea, bleeding |
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oral rehydration therapy
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sodium chloride - 2.6 g
trisodium citrate dihydrate - 2.9 g potassium chloride - 1.5 g anhydrous glucose - 13.5 g (**silly trees pick apples) |
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dehydration
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water loss
blood volume does gown blood pressure goes down thirst = osmoreceptors in hypothalamus body responds by secreting ADH (antidiruetic hormone that helps less water going into urine) |
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hypothalamus
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region of brain that deals with food/water intake
releases ADH when thirsty |
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osmoreceptors
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signals activated by hypothalamus to signal thirst
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regulation of blood volume
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kidneys -> renin -> angiotensinogen -> angiotensin 1 -> angiotensin 2 -> aldoseterone (adrenal gland) + ADH (pit. gland) -> kidneys to excrete postass/sodium + kidneys to retain water
or hypothalamus -> ADH |
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nephron
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working unit of kidneys
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fitness
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ability to meet routine physical demands with reserve for physical challenges (matt)
strength, flexibility, and endurance (txtbook) |
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muscle strength
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increase weight stress + repetition to increase
lever theory |
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progressive overload theory
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theory that muscle size = greater strength
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chimps vs. humans
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humans - more endurance
chimps - tendons closer to wrist (more lever), greater fight/flight response, better neuromuscular connection |
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fight or flight
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enpinephrine -> adrenaline
norepinephrine (from medulla or hindbrain) -> attention adrenal gland (next to kidneys) -> hormones |
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myostatin inhibition
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hormone secreted by skeletal muscles
prevents muscle from growing (check/balance for muscle growth) ex. scary dog without it! |
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cardiorespiratory endurance
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ability to maintain activity at an elevated heart rate
thoracic cavity changes in vacuum/volume aerobic/anaerobic |
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cardiac output (volume/min)
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stroke volume * heart rate
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aerobic excercise
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using oxygen
cardio can get energy out of all 3 macro (glucose, lipids, proteins) low to highish intensity workout |
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anaerobic excercise
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not using oxygen
shorter activities can only get energy out of glucose very high to extremely high intensity workout |
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VO2 max
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measure of highest oxygen uptake that can occur during cardio exercise (aerobic exercise)
40-60% higher in men than women |
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target heart rate
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(220-Age)*MHR (max heart rate as a % intensity)
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sedentary activity
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not doing anything physical
higher risk of everything |
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energy currency of muscle
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ATP
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energy currency of body
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glucose
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best macronutrients for sports
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complex CHO = best source for calories
fatty acids = best for low intensity glucose/glycogen = main source for high intensity |
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ATP
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adenosine triphosphate
energy currency of muscles used in fast bursts ATP -> PO3 + ADP to be able to be active 90% of all carbs in cells are ATP |
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phosphocreative energy system (PCr)
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stored in muscles in limited amounts
splits high energy bonds synthesizes ATP from phosphagens quick energy bursts |
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fuel use levels
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AEROBIC
1) moderate to low (20 + minutes), ATP from fat 2) high (3-20 minutes), ATP from CHO ANAEROBIC 3) very high (20 secs - 3 minutes), ATP from carb (lactate) 4) extremely high (8 to 10 secs), ATP from carb |
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glycogen
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- is converted into glucose in liver
- stores: 0.5-2.0 g per 100 g of muscle |
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cori cycle
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glucose (6 carbon) -> lactate fermentation -> 2 lactates (2, 3 carbons) -> muscles -> gluconeogenesis in liver -> glucose
-4 ATP cycle bc liver needs 6 ATP to make glucose |
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fat and physical activity
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athletes 20-30% energy from fat
activity longer than 20 mins uses fat aerobic breakdown |
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protein and physical activity
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10% of energy from protein
15-45g to muscles during day if high fat, low CHO diet - more AA converted to energy |
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sports anemia
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temp. hemoglobin deficiency
more common in women |
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hyponatremia
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dilution of blood Na
need ORT (gatorade) hitting the wall |
