Basics of Hydration
What percentage of the human body is made up of water?
60–70%
Define dehydration
Loss of body water where fluid output exceeds intake
What type of drink is most appropriate for short-duration exercise under an hour?
Water
What are the three stages of learning ?
Cognitive, Associative, Autonomous
What is the difference between massed and distributed practice?
Massed: little rest; Distributed: rest periods between trials
What is the main way the body loses water during exercise?
Sweating
What is one early physiological sign of dehydration?
Thirst, dry mouth, or darker urine
Why do sports drinks contain sodium?
To replace electrolytes lost in sweat and improve fluid retention
What is the main characteristic of the cognitive stage?
High error rate, trial and error, and heavy dependence on external feedback
Define intrinsic and extrinsic feedback.
Intrinsic: sensory feedback from the performer; Extrinsic: information from an external source (coach, video)
Which organ regulates water balance in the body?
Kidneys
Name two main functions of water in the human body.
Temperature regulation, transport of nutrients, removal of waste, lubrication of joints
What fluid replacement strategy is recommended after intense exercise?
Drink about 1.5 L of fluid per kg of body weight lost
How does performance typically change during the associative stage?
Movements become smoother, fewer errors, and increased consistency
How does random practice improve retention more effectively than blocked practice?
Random practice promotes problem-solving, adaptability, and contextual interference
Explain why maintaining hydration is essential for aerobic performance
Dehydration reduces blood plasma volume, oxygen delivery, and cooling efficiency, increasing fatigue
Describe how dehydration affects cardiovascular and thermoregulatory systems.
Reduced plasma volume, increased heart rate, decreased sweat rate, elevated core temperature
Compare the benefits of hypotonic, isotonic, and hypertonic sports drinks.
Hypotonic: fast absorption; Isotonic: balanced fluids + energy; Hypertonic: energy but slower rehydration
Describe how a coach can support an athlete transitioning to the autonomous stage.
By reducing feedback, adding variability, and simulating competition pressure
Explain the difference between positive and negative transfer of learning.
Positive: skill aids another; Negative: skill interferes due to conflicting movement patterns
Describe how fluid balance is regulated by the body during exercise.
Hypothalamus detects osmolality changes, releases ADH to retain water, and stimulates thirst to restore balance
Evaluate how dehydration can lead to heat-related illnesses during exercise.
It limits evaporative cooling, causing heat exhaustion or heat stroke due to core temperature rise and reduced blood flow to skin
Explain the physiological dangers of hyponatremia and how it can occur.
Excess water dilutes sodium, disrupting nerve and muscle function, possibly leading to confusion, seizures, or death
Evaluate how understanding the stages of learning can guide a coach’s feedback strategy.
Cognitive - explicit instructions,
Associative - error correction
Autonomous - motivation and refinement
Evaluate how a coach could design a practice session to maximize transfer and long-term retention.
Use progressive variability, game-like conditions, and self-reflective feedback to encourage adaptability and autonomous control