unit 4 – performance enhancement. at high altitudes (above 8,000 ft) the concentration of oxygen...
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EFFECTS OF ENVIRONMENT ON TRAINING AND
PERFORMANCEUNIT 4 – PERFORMANCE ENHANCEMENT
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At high altitudes (above 8,000 ft) the concentration of oxygen decreases, therefore decreasing the amount of oxygen the body is able to bring in.
High altitude
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Immediate◦ Respiratory rate
increases◦ Heart rate increases◦ Unable to reach VO2max
Longer term◦ Increased number of red
blood cells
Physiological changes at altitude
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Exposure to high altitude promotes the production of red blood cells in order to accommodate for the lower concentration of oxygen.
Takes about 2 weeks to fully acclimate
The theory states that once an athlete returns to sea level, the elevated red blood cell count allows more oxygen to be delivered to working muscles. Allowing them to work harder
The training effect only lasts about 1 – 2 months
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Live high, train low Live high, train high Live low, train high
High Altitude training theories
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Physiological adaptation of an athlete to changes in climate or environment such as light, temperature, or altitude
Effects of Acclimatization
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Compete within 24 hours of arrival at destination altitude
OR Train at high altitude for at least 2 weeks
prior to competitionOR Spend high % of training in endurance –
raises athlete’s VO2max, allows lower relative intensity at altitude without significant loss to overall performance
Altitude Acclimatization
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1. Reduce volume & intensity for first exposure to hot environment
2. Increase volume & intensity as the athlete adapts
3. Closely monitor body mass and hydration rates
4. Extreme care is required to ensure proper hydration
5. Complete acclimatization requires up to 10 – 14
days
Temperature Acclimatization
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Athletes involved in international competition must learn to deal with effects of long flights & changing time zones (jet lag).
Effects of Travel on athletes
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Sleep loss Headaches Dizziness Fatigue Decrease in energy Decrease in alertness Decrease in cognition
Symptoms of Jet Lag
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Be well rested Gradually shift sleeping schedule to match
final destination time a few days before flight
Before a flight
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Drink plenty of water, limit caffeine
Stretch and walk around
Use earplugs to minimize noise & improve sleep
During a flight
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Perform low intensity exercise to reduce muscle stiffness
Avoid heavy training for the first few days Use correctly timed light to shift circadian
rhythms
Upon Arrival