CSSD EXAM QUESTIONS AND ANSWEERS LATEST
UPDATE .Buy Quality Materials!
what weight is fluid balance maintained at
+/-0.2% body weight
what are baroreceptors?
vascular pressure receptors
ADH cycle
baroreceptors/osmoreceptors signal more vasopression/ADH from pituitary and renin
from kidneys to hold onto more water and salt
what electrolytes are low in sweat and are lost in consistent/smaller amounts?
calcium, magnesium, and potassium
`academy recommendations before workout hydration
1 oz/10 lb BW OR 2-3 cups 4 hours before, if still low add 5-12 oz 2 hours before
academy hydration recommendations during workout
0.4-0.8 L/hr
academy hydration recommendations after workout
1.25-1.5 L for every kg BW lost (drink 24 oz for every lb lost)
academy recommendation for eletrolye replacement
ingest sodium when large sweat losses occur
range of sodium that could be helpful to cause electrolyte replacement
0.3-0.7 g/L
how can dehydration affect race time?
when dehydrated by 2% of body weight, running speed decreased by 6-7%
can people follow their thirst and stay adequately hydrated?
nope
what happens to stoke volume, cardiac output, and skin blood flow when
adequate fluid is taken in during exercise?
it's higher
is plain water good to drink to rehydrate?
no, you need water with sodium and chloride because just plain water will decrease
water osmolality and increase urine production
if you regularly consume caffiene is it as strong as a diuretic?
nope
how much of the body is water?
45-75%
what are eccrine sweat glands?
sweat glands that are responsible for secreting sweat onto the skin due to physical
activity/stress
what are apocrine sweat glands?
in armpits; not part of thermoregulatory response
what is water loss via the respiratory tract affected by?
humidity, temp, and ventilatory volume
how high can respiratory water loss be at altitude?
>1 L/day
, minimum water intake for sedentary person
minimum 1 L/day; water recommendation=3-4 L/day
urine volume in sedentary person vs active
800-1500 in sedentary; can >4 L/day in active
what macros influence daily water needs?
protein and sodium; eating excess 3 g sodium means you need extra water;
water from oxidation of macros
15 carb, 13 fat, 9 protein mL/100 kcal
why is thirst unreliable?
it's behavioral; water might not be accessible; dehydration has already occured when
osmolality has dropped to 290-295 mOsm.kg
one medium mouthful fluid=
1 ounce
plasma osmolality of euhydrated person
285 mosm/kg H2O
when does electrolyte intake become important re: sweat?
when sweat loss is >4 L/day
best drink that gets you to keep drinking
sweet drink with sodium chloride
minerals in sweat
sodium, potassium, chloride, AAs, urea, lactic acid, calcium, magnesium, and iron
sodium concentration in sweat
460-1840 mg/L
calcium concentration in sweat
0-120 mg/L
when should you have sodium in exercise to prevent hyponatremia
when > 2hours long
sodium intake during exercise
1 g/hr
is there evidence that low levels of hhydration (1% body weight ) affect
performance?
yes, negatively--mild dehydration can reduce alertness, concentration, short term
memory; you can't drive as welll
if dehydrated is potassium loss causes cramps?
no; loss in sweat is minimal and sweat is not main place of K
what supplements can cause urine to look bright colored?
B vitamins, especially riboflavin
what does glycerol do/is it recommended?
reduces urine; not recommended, banned b/c can be used to mask doping
does coconut water provide better hydration than water?
yes; K, Na, Ca, Mg; 4% carb
what % carb drinks will decrease rate of gastric emptying and fluid absorption?
6-7% carb; 14-17 g CHO per 8 oz serving
what are functional sports foods?
food with nutrients needed + ergogenic aid added (i.e. creatine in protein bar)
UPDATE .Buy Quality Materials!
what weight is fluid balance maintained at
+/-0.2% body weight
what are baroreceptors?
vascular pressure receptors
ADH cycle
baroreceptors/osmoreceptors signal more vasopression/ADH from pituitary and renin
from kidneys to hold onto more water and salt
what electrolytes are low in sweat and are lost in consistent/smaller amounts?
calcium, magnesium, and potassium
`academy recommendations before workout hydration
1 oz/10 lb BW OR 2-3 cups 4 hours before, if still low add 5-12 oz 2 hours before
academy hydration recommendations during workout
0.4-0.8 L/hr
academy hydration recommendations after workout
1.25-1.5 L for every kg BW lost (drink 24 oz for every lb lost)
academy recommendation for eletrolye replacement
ingest sodium when large sweat losses occur
range of sodium that could be helpful to cause electrolyte replacement
0.3-0.7 g/L
how can dehydration affect race time?
when dehydrated by 2% of body weight, running speed decreased by 6-7%
can people follow their thirst and stay adequately hydrated?
nope
what happens to stoke volume, cardiac output, and skin blood flow when
adequate fluid is taken in during exercise?
it's higher
is plain water good to drink to rehydrate?
no, you need water with sodium and chloride because just plain water will decrease
water osmolality and increase urine production
if you regularly consume caffiene is it as strong as a diuretic?
nope
how much of the body is water?
45-75%
what are eccrine sweat glands?
sweat glands that are responsible for secreting sweat onto the skin due to physical
activity/stress
what are apocrine sweat glands?
in armpits; not part of thermoregulatory response
what is water loss via the respiratory tract affected by?
humidity, temp, and ventilatory volume
how high can respiratory water loss be at altitude?
>1 L/day
, minimum water intake for sedentary person
minimum 1 L/day; water recommendation=3-4 L/day
urine volume in sedentary person vs active
800-1500 in sedentary; can >4 L/day in active
what macros influence daily water needs?
protein and sodium; eating excess 3 g sodium means you need extra water;
water from oxidation of macros
15 carb, 13 fat, 9 protein mL/100 kcal
why is thirst unreliable?
it's behavioral; water might not be accessible; dehydration has already occured when
osmolality has dropped to 290-295 mOsm.kg
one medium mouthful fluid=
1 ounce
plasma osmolality of euhydrated person
285 mosm/kg H2O
when does electrolyte intake become important re: sweat?
when sweat loss is >4 L/day
best drink that gets you to keep drinking
sweet drink with sodium chloride
minerals in sweat
sodium, potassium, chloride, AAs, urea, lactic acid, calcium, magnesium, and iron
sodium concentration in sweat
460-1840 mg/L
calcium concentration in sweat
0-120 mg/L
when should you have sodium in exercise to prevent hyponatremia
when > 2hours long
sodium intake during exercise
1 g/hr
is there evidence that low levels of hhydration (1% body weight ) affect
performance?
yes, negatively--mild dehydration can reduce alertness, concentration, short term
memory; you can't drive as welll
if dehydrated is potassium loss causes cramps?
no; loss in sweat is minimal and sweat is not main place of K
what supplements can cause urine to look bright colored?
B vitamins, especially riboflavin
what does glycerol do/is it recommended?
reduces urine; not recommended, banned b/c can be used to mask doping
does coconut water provide better hydration than water?
yes; K, Na, Ca, Mg; 4% carb
what % carb drinks will decrease rate of gastric emptying and fluid absorption?
6-7% carb; 14-17 g CHO per 8 oz serving
what are functional sports foods?
food with nutrients needed + ergogenic aid added (i.e. creatine in protein bar)
