heat/cold/hydration

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30 Terms

1

cramp

painful involuntary m spasms due to fatigue and electrolyte imbalance

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2

heat exhaustion

inability to continue exercise due to dehydration and CV strain

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3

heatstroke

medical emergency characterized by core temp >40°C (104°F) and CNS dysfunc

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4

heat exhaust

sweating

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5

heat exhaust

nausea

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6

heat exhaust

pale/clammy skin

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7

heat exhaust

fatigue, weakness, dizzy

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8

heatstroke

disorientation, confusion, irrational behavior

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9

heatstroke

LoB

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10

heat acclimation

gradual exposure to heat over 10-14 days improves tolerance

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11

hypothermia

core body temp drops below 35°C

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12

frostbite

freezing of skin and underlying tissue

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13

cold induced bronchoconstriction

cold/dry air can trigger airway narrowing (especially w/ asthma)

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14

nonfreezing cold injuries

trench foot and chilblains

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15

dehydration

loss of >2% body wt due to water loss

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16

overhydration

can lead to hyponatremia

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17

hyponatremia

dangerously low blood sodium lvls

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18

enhance fluid retention

sodium containing foods/beverages can

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19

increases HR, core temp, perceived effort; decreases aerobic performance

dehydration

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20

iron

mactronutrient essential for O2 transport

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21

vit D

macronutrient for bone hlth and m func

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22

calcium

macronutrient to support bone density and m contractions

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23

carbs

daily intake 3-12g/kg of body wt

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24

protein

daily intake 1.2-2 g/kg of body wt

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25

carbs

primary fuel for high intensity exercise

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26

fats

should contribute to 20-35% of total energy intake

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27

fats

necessary for prolonged endurance activity

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28

30-60g per hr

for during exercise sessions >1 hr, how much carbs are recommended

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29

1.5 L per kg of body wt lost

post exercise hydration

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30

creatine, caffeine, sports drink

common supplements

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