5.1. Altitude- Acclimatisation Flashcards
1
Q
What is acclimatisation?
A
The process of an athlete gradually adapting to a change in the environment.
2
Q
What are the benefits of acclimatisation for CV and respiratory systems?
A
- RELEASE OF EPO INCREASES -> EPO increases within 3 hrs of alititude exposure, peaking 24-48 hrs later which increases RBC production
- RED BLOOD CELL COUNT INCREASES- more RBCs= more haemoglobin = more oxygen carrying capacity in blood
- CAPILLARISATION INCREASES- more capillaries surrounding alveoli and muscle = more o2 diffusion
- BREATHING RATE STABILISED- breathing rate and ventilation stabilise, however remain slightly elevated at rest and during exercise when compared with sea level
- RESPIRATORY MUSCLE STRENGTH INCREASES- thoracic cavity can become large = increased TV and VE
- NUMBER OF ALVEOLI INCREASES- larger surface area of alveoli = more gas exchange
3
Q
What is acclimatisation period of 1000-2000m?
A
3-5 days
4
Q
What is acclimatisation period of 2000-3000m?
A
1-2 weeks
5
Q
What is acclimatisation period of 3000+m?
A
2+ weeks
6
Q
What is acclimatisation period of 5000-5500,?
A
4+ weeks
7
Q
What should happen to acclimatise 2-3 weeks before performance?
A
- train at lower altitudes of 1500-3000m min for two weeks
- allows body to adapt to hypoxic air environment
8
Q
What should happen to acclimatise 4-6 weeks before peformance?
A
- for full ideal acclimatisation
- essential at extreme altitudes
- gradual ascent to performance altitude
- avoids altitude sickness
- altitude sickness drugs: acetazolamide/ dexamethasone
9
Q
Why is live high train low the most effective altitude training option?
A
- living high = long term adaptations beneficial to performance
- increase number/ surface are of alevoli and increased capillarisation
- increased EPO/ RBCs= increased o2 transport = increased diffusion at alveoli/ muscles
- increased strength of respiratory muscles
10
Q
Why is training low a good option?
A
- adequate o2 availability= no detraining effect = intensity/ quality of training maintained = maximum adaptations to training
