Study Guide: Exam 3 HWS 332/NSG 312 Chapter 11: Water Intracellular vs. extracellular fluid Intracellular fluid (ICF): Maintain a specific balance

Intracellular fluid (ICF)

The fluid within the cells, which maintains a specific balance and is the largest fluid compartment in the body.

Extracellular fluid

Fluid found outside the cells, which contains sodium chloride and sodium bicarbonate solutions.

Sodium-potassium pump

A protein in the cell membrane that actively transports sodium ions out of the cell while moving potassium ions inside, requiring energy.

ADH & Aldosterone

Hormones that control sodium and water reabsorption by the kidneys.

Fluid needs for adult women

Approximately 9 cups of fluid per day.

Fluid needs for adult men

Approximately 13 cups of fluid per day.

FITT Principle

A framework for designing a fitness program based on Frequency, Intensity, Time, and Type.

Symptoms of dehydration

Fatigue, muscle soreness, headaches, nausea, dark urine.

Energy balance

When the kilocalories consumed meet your energy needs, resulting in stable weight.

Body size as a predictor of TDEE

The greatest predictor of Total Daily Energy Expenditure (TDEE) is body size, including height and weight.

BMI Category: Underweight

A Body Mass Index (BMI) of less than 18.5.

BMI Category: Normal Weight

A Body Mass Index (BMI) between 18.5 and 24.9.

BMI Category: Overweight

A Body Mass Index (BMI) between 25 and 29.9.

Carbohydrate needs during pregnancy

A minimum of 175 grams of carbohydrates per day.

Vitamin associated with birth defects

Vitamin A.

PICA

A craving for non-food substances.

Gestational diabetes

High glucose levels during pregnancy, which can lead to complications for the mother and baby.

Calorie needs for 2nd trimester of pregnancy

An increase of 340 kilocalories per day.

Benefits of breastfeeding

Includes stimulation of milk production by prolactin and milk release by oxytocin, offering health protection for both mother and infant.

Recommended weight gain for BMI 18.5-24.9 during pregnancy

25-35 pounds.

Recommended protein intake after workout for endurance athletes

1.2-1.4 grams of protein per kg body weight.

Hydration monitoring method

Urine color is the best way to monitor hydration.

Components of Total Daily Energy Expenditure (TDEE)

Age, gender, body mass, genes, ethnicity, nutritional state, lean body mass, environmental temperature, caffeine, nicotine intake, emotional and physical stress.

Recommended protein intake for resistance training

1.4-1.8 grams of protein per kg body weight.