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35 Cards in this Set
- Front
- Back
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Rest: _____
Exercise: _____ |
Homeostasis
Steady State |
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Our normal resting core temperature is about _____ degrees C (_____ degrees F). During exercise, we can approach _____ degrees C (_____ degrees F) with dire results occurring if we progress beyond that point. If we are battling extreme cold, we try not to let our core temperature drop below _____ degrees C (_____ degrees F).
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37
98.6 40 104 35 94 |
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When body temperature is too high, it is reaching a state of _____; when too low, it's reaching a state of _____.
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Hyperthermia
Hypothermia |
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The body's termostat
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Hypothalamus
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_____ send a quick "first response" message to the hypothalamus. _____, but vital, mechanisms are the internal thermoreceptors that sense blood temperature changes and send messages to the hypothalamus.
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Thermoreceptors
Secondary |
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Steps in Hyperthermia
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1. Increased blood & internal temp. is sensed
2. Impulse sent to the hypothalamus 3. Skin vasodilation to expose more blood across skin 4. More active sweat glands 5. Body temperature decreases |
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Steps in Hypothermia
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1. Decreased blood &/or skin temp. is sensed
2. Impulse sent to hypothalamus 3. Skin vasoconstriction to keep blood away from skin 4. Skeletal muscle activation (shivering) to increase heat 5. Body temperature increases |
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Refers to any physiological change that promotes heat tolerance. Training in an hot environment increases _____.
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Acclimatization
plasma volume |
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cutaneous
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pertaining to the skin
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Plasma volume expansion leads to
_____ cutaneous blood flow _____ effective distribution of cardiac output _____ skin and core temperatures _____ reliance on carbohydrate as a fuel source _____ sweating rate _____ even distribution of sweat _____ profuse sweating _____ hypotonic sweat (conserving electrolytes) |
increased
more decreased less earlier more more more |
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Heat Disorders:
Normally a local response to high body temperatures combined with dehydration and electrolyte loss. |
Heat Cramps
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Heat Disorders:
Skeletal muscle used during the activity will cramp and cause local pain and general discomfort. |
Heat Cramps
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Heat Disorders:
Administering fluids and adjusting the exercise routine can sometimes allow the athlete to continue. It should be noted, however, that a local _____ is an early sign that the next stage of heat disorder is right around the corner. |
Heat Cramps
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Heat Disorders:
This is a systemic response to dehydration, electrolyte imbalance, and an increase in core temperature. |
Heat Exhaustion
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Heat Disorders:
Extreme fatigue, nausea, dizziness, weak pulse, and hypotension are some classic signs |
Heat Exhaustion
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Heat Disorders:
Since your body is sharing its blood supply between the muscle (for performance) and the skin (for heat dissipation) it is difficult for your body to meet all of its needs. In short, teh methods of heat loss normally perfomed by your body are not able to perform in their normal manner. |
Heat Exhaustion
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Heat Disorders:
Prompt rest in a cool enviroment with fluids is recommended. It may benefit the athlete to have his/her feet elevated to improve blood flow back to the heart. |
Heat Exhaustion
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Heat Disorders:
Exercise should be over for this athlete for the rest of the day even if he/she seems to have a rapid recovery. |
Heat Exhaustion
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Heat Disorders:
This is a life-threatening disorder that requires immediate attention. |
Heat Stroke
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Heat Disorders:
The athlete's heat loss mechanisms are non-functional and any heat loss must now be induced from external measures |
Heat Stroke
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Heat Disorders:
Characteristics are core temperature above 40 degrees C, elevated pulse, rapid respiration, hot and dry skin (no hypothalamus response). |
Heat Stroke
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Heat Disorders:
Any measures to get the temperature down (cold water immersion, ice rap, fans, etc.) should begin immediately. Professional medical treatment is a must. |
Heat Stroke
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When you body tempearture drops the _____ will do its best to help you conserve heat. You'll begin to shiver and your cutaneous blood flow will be reduced via vasoconstriction to keep blood away from the periphery. The _____ will also stimulate metabolism in an effort to increase internal heat production.
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hypothalamus
Sympathetic Nervous System |
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Individuals with _____ fat stores will be _____ "insulated" against the cold
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higher
better |
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Individuals with a _____ surface area (typically women & children) will _____ more heat than others
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large
lose |
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Conductive heat loss in water compared to air is about _____ times faster. When all forms of heat loss are considered, body heat loss occurs about _____ times faster in water than air of the same temperature.
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25
4 |
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_____ is the term given to the extra cold thermal stress we encounter by convection effects in combination with the normal heat loss by radiation
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Wind Chill
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_____ is the term for exposed peripheral skin that has died from a lack of oxygen. During extreme cold, the blood flow to the skin is decreased dramatically. Covering all extremities is paramount during cold weather exercise.
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Frostbite
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Name electrolytes
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Sodium, Calcium, Potassium, Chloride
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About _____ has been shown to be an effective amount of fluid to ingest about 2 hours before the event
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500mL
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Some endurance athletes attempt to saturate their bodies with "fuel" by using a technique called _____. The training volume and intensity will be cut drastically called (called the _____) and the diet will be high in carbohydrate content. The intent is to get as much glycogen stored in the muscles and liver as possible. This method has proven to be effective in prolonging the timem to exhaustion because of carbohydrate depletion.
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Glycogen Loading
Taper Period |
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How much should you drink during an event?
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5-10 ounces every 15 minutes if your event lasts an hour or more. Possibly 100 mg of sodium and 14 g of carbs per 8 ounces of fluid.
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Temperature of fluid is normally best tolerated when it's between _____ degrees C
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15-22
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Water intake after the event...
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20+ ounces of fluid within the first 15 minutes of exercise. Other intakes depend on the loss of water. If you lose 3 lbs after running, you will need about 2 liters of fluid to attain your water balance.
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What's the general rule when drinking water to counter water loss during exercise?
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Drink 24 ounces of fluid to replace each lb. of weight loss through sweat.
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