COMPLETE 8.1 AND 8.2 ONLY!<\/p>\n
Overview: For this assignment, you will examine your personal fluid needs during exercise and examine the importance of water intake for athletes<\/p>\n
Instructions:<\/p>\n
Complete both 8.1 and 8.2 of the worksheet
\n8.1
\nYou are required to record your sweat trial data for 2 exercise sessions (approx. 30-60 min)
\nChoose different types of exercise on each day (example: day 1 – elliptical, day 2 – weight training)
\nPlease make sure to choose exercises that you are capable of. Do not over exert above your capabilities.
\nAnswer questions 1-5 underneath Exercise 1 and Exercise 2
\n8.2
\nMatching, fill in the blank
\nSubmit your assignment by 1 of 2 ways
\nPrint, handwrite, scan into your device
\nor typed in a separate Word doc
\nUploaded assignments must be in a PDF or Word doc file type
\nFood for Thought 8.1: Determine Your Fluid Needs During Exercise 1
\nName:
\nSection:
\nCourse Number:
\nDate:
\nCopyright \u00a9 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
\nFood for Thought 8.1: Determine Your
\nFluid Needs During Exercise
\nRecord your sweat trial data for 2 exercise sessions; each session should be 30\u201360 minutes
\nin duration. Choose 2 different types of exercise; for example, running and weight lifting.
\nFill in the blanks below to complete your calculations. Evaluate your current fluid intake
\nas compared to your needs, and develop specific goals for improving your hydration
\nduring exercise.
\nExercise Session 1 (Type of exercise: )
\n1. Determine body weight in pounds (lbs) lost during exercise. (NOTE: be sure to
\nremove wet clothing after exercise before weighing.)
\n(Body weight before exercise) \u2013 (Body weight after exercise) = lbs of water weight lost
\n________________ \u2013 ________________ = ________________
\n2. Determine the fluid equivalent, in ounces, of the total weight lost during exercise.
\n(Lbs of water weight lost) \u00d7 (16 to 24 oz) = ounces of water lost during exercise
\n________________ \u00d7 (16 to 24 oz) = ________________
\n3. Determine your actual fluid needs during the workout.
\n(Ounces of fluid consumed) + (ounces of water lost) = total fluid needs
\n________________ + ________________ = ________________
\n4. Determine the number of fluid ounces needed per hour of exercise.
\n(Total fluid needs) \u2219 (total workout time in hours)
\n________________ \u2219 ________________ = ________________
\n5. Evaluate your current fluid intake as compared to your needs, and develop specific
\ngoals for improving your hydration during this type of exercise.
\nChapter 8
\nWater
\n2 Food for Thought 8.1: Determine Your Fluid Needs During Exercise Copyright \u00a9 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
\nExercise Session 2 (Type of Exercise: )
\nRepeat steps 1 through 4 above and show your work.
\n1. Body weight lost during exercise:
\n2. Ounces of water last during exercise:
\n3. Total fluid needs:
\n4. Number of fluid ounces needed per hour to maintain water balance:
\n5. Evaluate your current fluid intake as compared to your needs, and develop specific
\ngoals for improving your hydration during this type of exercise.
\nFood for Thought 8.2: Importance of Water Intake for Athletes 3
\nName:
\nSection:
\nCourse Number:
\nDate:
\nCopyright \u00a9 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
\nFood for Thought 8.2: Importance
\nof Water Intake for Athletes
\nMatch each word or number with the correct statement regarding fluid needs for athletes.
\nSome terms may be used more than once; others may not be correct for any statement.
\nEach statement may have more than one correct answer.
\n2 13\u201320 heat stroke
\n2.7 250\u2013400 ml juice
\n3 500\u20131,000 ml milk
\n3.7 600\u2013750 ml sports beverages
\n7\u201310 energy drinks water
\n16\u201324 heat exhaustion water intoxication
\n1. Amount of water typically obtained from daily food intake ____________________
\n2. Adequate intake of total water for men, older than 19 years (in liters)
\n____________________
\n3. Adequate intake of total water for women, older than 19 years (in liters)
\n____________________
\n4. Urine rating number when well hydrated? ____________________
\n5. Amount of water output typically lost daily from the lungs ____________________
\n6. The amount of fluid, in ounces, that should be consumed 4 hours prior to exercise
\n____________________
\n7. Excellent fluid choice before exercise ____________________
\n8. Average amount of fluid, in ounces, athletes require every 10\u201320 minutes during
\nexercise ____________________
\n9. Heat-related disorder that results in a rapid pulse and hypotension
\n____________________
\n10. Lack of sweat, dry\/hot skin, and muscle incoordination are signs and symptoms of
\nthis heat-related disorder ____________________
\nChapter 8
\nWater
\n11. Percentage of body weight lost when an athlete feels thirsty, uncomfortable, and has a
\nlack of appetite ____________________
\n12. Appropriate fluid choice during exercise ____________________
\n13. Fluid that may be helpful for muscle recovery and rehydration
\n_____________________
\n14. Amount of fluid, in ounces, that should be consumed for every pound of body
\nweight lost during exercise ____________________
\n4 Food for Thought 8.2: Importance of Water Intake for Athletes Copyright \u00a9 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
\nFood for Thought 8.3: You Are the Nutrition Coach 5
\nName:
\nSection:
\nCourse Number:
\nDate:
\nCopyright \u00a9 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
\nFood for Thought 8.3: You Are
\nthe Nutrition Coach
\nPlease read each case study listed below, and answer the associated questions.
\n1. You and your friends are going on a long hike in sunny Moab, Utah, in late May.
\nThe hike is the first in a series of endurance training sessions you will do to prepare
\nfor the Pikes Peak Ascent (a half marathon to the top of Pikes Peak, 14,000 ft) in
\nColorado Springs in mid-August. The average daytime temperature in Moab in May
\nis 85\u00b0F, and the relative humidity averages 20%. You plan to be gone on the hike for
\n3 hours. You have a pack that is large enough to carry sufficient fluids for your
\npersonal needs for the duration of the hike.
\nQuestions: How will the environmental conditions in Moab affect your fluid needs
\nduring this training hike?
\nWhat fluid recommendations should you and your friends follow before, during, and
\nafter this 3-hour training hike? Your recommendations should begin 2 hours prior to
\nthe hike, and continue through 1-hour post-hike. In your answer, include the guide lines for both the amount and type of fluid needed.
\nChapter 8
\nWater
\n6 Food for Thought 8.3: You Are the Nutrition Coach Copyright \u00a9 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
\n2. Tina lives in central Illinois, and has competed in several triathlons each summer for
\nthe last 4 years. Her times have improved greatly, and she often places in the top
\n5 women in shorter, local races. She has decided to try longer distance triathlons this
\nyear with the goal of competing in the August Half Ironman Triathlon in Nashville,
\nTennessee. It is now early March, and the Nashville Half Ironman Triathlon is sched uled for late August. She tells you she has a hard time hydrating during training be cause it is too cumbersome to carry fluid with her while running, and when she\u2019s on
\nher bike, she often forgets to drink unless she is really thirsty. She asks you to help
\nher develop an appropriate, yet practical, hydration plan.
\nQuestions: You ask Tina to perform a sweat trial during an upcoming 2-hour train ing session to determine how much fluid she should consume during training. Use
\nthe following information to calculate her fluid needs per hour: Height: 5\u20198\u201d; Weight
\nprior to the workout: 138 lbs; and Weight after the 2-hour workout: 135 lbs. Tina
\nconsumed 24 oz of fluid during the 2-hour workout; she did not urinate during the
\nworkout. What should Tina do to ensure proper hydration during high mileage, out door workouts during the hot and humid summer months leading up to the triathlon
\nin August?
\nWhat signs or symptoms should Tina be aware of that may indicate she is not ade quately hydrated daily or during workouts?<\/p>\n","protected":false},"excerpt":{"rendered":"
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