chapter 7
what is the optimal level of carbohydrates in a Sports Drink? effective for endurance activities and short-term high-intensity activities
14 grams per 8 ounces of water
what does the wet bulb globe temperature (W B G T) index do?
Provides an objective measure for determining precautions concerning participation in hot weather
(Gradual Acclimatization) Involves becoming ___ and acclimatized to exercising in hot temperatures
accustomed to the heat
heat and humidity occur in ___________
every geographic region of the United States
Gradual Acclimatization Early preseason training and graded intensity changes are recommended with progressive exposure over ____ days
10-14 days
what are main reasons Athletes are likely to consume sports drinks?
because they are flavorful
who are at risk for Heat Stress?
Athletes who train in hot humid conditions
conduction
direct contact with a cooler object
what sports Has hypothermia caused a number of deaths over the years?
football players and wrestlers
air must be relatively __of water for evaporation to occur
free
(Exertional Heat Exhaustion) The affected individual may develop ____ or become faint/dizzy, decline in performance
heat cramps
syncope (heat collapse) Treatment
lay the athlete down in a cool environment, elevate lower extremities, replace fluids
Exertional Heat Stroke ____ specific cause
unknown
Is heat stress preventable?
yes
(Preventing Heat Illness) how can Hydration levels be monitored?
via urine color and volume
(Exertional Heat Stroke) The possibility of death is significantly reduced if body temperature is lowered to ___within____ minutes
102 F, 30
Preventing Heat Illness water is most effectively replaced at regular intervals of about how many minutes?
15 minutes
(Preventing Heat Illness) Fluid replacement generally, only ___ of the fluid is ever replaced and should therefore be replaced before, during, and after exercise
50%
Gradual Acclimatization ____% of acclimatization can be achieved during the first ___ days with 2-hour morning and afternoon practice sessions
80%, 5-6 days
(Preventing Heat Illness) Fluid replacement
Exercise common sense and precaution, Consume fluids and stay cool (fluid replacement)
(Preventing Heat Illness) Fluid replacement conditions re-hydration is critically important regardless of CERTAIN environmental conditions T or F
F
Sports Drinks Replacing fluids with sports drinks is LESS effective than replacing fluids with water alone T or F
F
(Preventing Heat Illness) what is the single most important step taken by a coach to minimize the chance of heat illnesses?
Fluid replacement
Exertional Hyponatremia
Fluid/electrolyte disorder resulting in an abnormally low concentration of sodium in the blood
what is a critical consideration in avoiding heat stress?
Gradual Acclimatization
how can you get a heat illness when its cold outside?
Occurs when the body is dehydrated and unable to dissipate heat through sweating
Exertional Hyponatremia Signs and symptoms
Progressively worsening headache; nausea and vomiting; swelling of the hands and feet; lethargy, apathy, or agitation; and low blood sodium
Exertional Heat Stroke Signs and symptoms
Sudden collapse with loss of consciousness; flushed, hot skin; minimal sweating; shallow breathing; strong, rapid pulse; and a core temperature of 105 F
Heat Stress
Sweat glands in the skin allow water to be transported to the surface where it evaporates
(Exertional Hyponatremia) Very low concentration of sodium can compose the central nervous system, creating a life-threatening situation T or F
T
(Preventing Heat Illness) Water is absorbed rapidly from the intestine T or F
T
Exercise-Associated Muscle (Heat) Cramps are painful muscle cramps T or F
T
Heat illness can still occur in cold environment T or F
T
(Heat Stress) The body can also gain heat through conduction, convection, and radiation if:
The surrounding environment is hotter than the body temperature or The body is exposed to direct sunlight
(Preventing Heat Illness) Drinks with _____ will promote dehydration
caffeine and alcohol
how is everything calculated using a wet bulb globe temperature (W B G T) index?
calculated using a psyghrometer which uses two thermometers
___ drinks tend to empty rapidly and will not induce cramping or put the heart at risk
cold
Heat can be dissipated from the body through four mechanisms what are they?
conduction, convention, radiation, evaporation
convention
contact with cool air or water mass
during Heat Stress, Physiological process in the body will continue to function if the body ____ and the body ___ is maintained within a normal range
dissipates heat, temperature
syncope (heat collapse) symptoms
dizziness fainting, and nausea
How do you get Exercise-Associated Muscle (Heat) Cramps?
drinking excess water loss and electrolyte imbalance due to profuse sweating
Exertional Heat Stroke the ____ should be developed and ready to oactivate
emergency activated plan
what kind of activity are sports drinks most effective for?
endurance activities and short-term high-intensity activities
Exertional Hyponatremia Can be prevented by
ensuring that fluid intake during exercise does not exceed fluid loss and that sodium intake is adequate
When radiant heat and environment temperature are higher than body temperature, loss of heat through ___ is key
exposure
Exercise-Associated Muscle (Heat) Cramps Treatment
fluid ingestion and light stretching with an ice massage, sodium, baking soda, mustard, tums
Exertional Heat Exhaustion Treatment
fluid ingestion in a cool environment, intravenous replacement of large quantities of fluids, decline the patient's core temperature to 102 F
radiation
heat generated from metabolism
extreme caution should be taken when training in hot humid weather overexposure could result in ___
heat stress
the heat index Attempts to determine how hot the temperature feels to the ____
human body
the heat index Takes into account ambient air temperature and relative___
humidity
Exertional Heat Stroke Treatment
immediately immerse the athlete in a cold water bath up to his or her neck, remove equipment and clothing, sponge him or her down with cool water and fan with a towel
65% relative humidity ___evaporation
impairs
Exertional Heat Exhaustion Results from
inadequate fluid replacement
(Hyperthermia) Refers to an ___ in body temperature
increase
Exertional Hyponatremia is caused by:
ingesting too much fluid, during, and after exercise
Exertional Heat Stroke a serious and _____ condition
life-threatening
Exertional Hyponatremia Examples include
marathon and triathlon runners
(Preventing Heat Illness) Fluid replacement should ____ sweat loss Hydration levels can be monitored via urine color and volume
match
dry bulb
measures ambient air temperature
wet bulb
measures the temperature when water evaporates
(Exercise-Associated Muscle (Heat) Cramps) Recent evidence suggests muscle fatigue that alters _____ facilitates a reflex contraction or cramp of the muscle, avoid fatigue and overexertion during exercise to reduce the likelihood of altered__(SB)
neuromuscular control
Exertional Hyponatremia (Treatment) If hyponatremia is suspected and blood sodium levels cannot be determined ___, the athlete should be _______
on-site, transported immediately to a medical facility
syncope (heat collapse) Caused by
peripheral vasodilation, hypotension, or a pooling of blood in extremities
during Exertional Heat Stroke put ice bags on ___ because the blood vessels are closest to the surface., or other major arterial vessels
pressure points
Exertional Heat Exhaustion Signs and symptoms
profuse sweating, place skin, mildly elevated temperature, dizziness, hyperventilation, and rapid pulse
How do you get syncope (heat collapse)?
rapid physical fatigue during overexposure to heat
(Preventing Heat Illness) Fluid replacement should ____ sweat loss
replace
what is Sports Drinks main purpose?
replace the fluids and electrolytes that are lost in sweat
will you return to play after having Exercise-Associated Muscle (Heat) Cramps?
return to play is unlikely because of continued cramping
(Preventing Heat Illness) beverages with 6% carbohydrate (glucose) are absorbed in the ___ rate if the individual is hydrated
same
Exertional Hyponatremia can also be caused by ____ in the diet or in ingested fluids over a period of prolonged exercise
sodium deficiency
Exertional Hyponatremia (Treatment) delivery of ____, certain __ or intravenous solutions may be necessary
sodium, diuretics
Sports drinks contain small amounts of__ that help the body retain __
sodium, water
75% relative humidity__evaporation
stops
evaporation
sweat evaporating from the skin surface
(Exertional Heat Stroke) If on-site rapid cooling and adequate medical supervision are available, it is recommended that the victim's _____ before he or she is transported to a hospital
temperature be lowered
Athletic trainers require knowledge and information concerning ___, __ and ___ to adequately make decisions regarding environmental dangers
temperature, humidity, weather
(Sports Drinks) __alone can prematurely stop and initiate fluid removal by the kidneys
water
what are the two types of thermometers used by the wet bulb globe temperature (W B G T)?
wet bulb, dry bulb
While evaporating water from sweat glands does it take the heat with it?
yes