A4 and A5: HL - Optimizing physiological performance Flashcards
A.4.1. Define active recovery
IB definition: low-intensity exercise to promote recovery either immediately after, or in the days following, and intense training session or competition.
A.4.2. Outline the reasons for active recovery immediately after a training session or competition
Raised circulation rate: Active recovery improves circulation of blood through the body, ensuring better delivery of oxygen and nutrient to cells. Thus faster recovery of damaged tissues.
Enhanced blood lactate removal: Lactate is a waste product of high intensity exercise. An active recovery increases the amount of oxygen in the bloodstream, which helps to speed up the process of turning lactate back into harmless substances.
Accelerated raising of blood pH: Hydrogen ions (produced from high intensity exercise) are acidic which lowers pH blood.
- the deceased pH causes deficiency in muscle contraction, negatively affecting performance.
Active recovery increases blood flow to promote glucose production, increase pH levels along with higher energy levels.
A.4.3. Describe the indicators of recovery
Physiological indicators: reduced blood lactate concentration
Symptomatic indicators: muscle soreness
Psychological indicators: improved preparedness for the next session/competition.
A.4.4. Outline the importance of planned recovery between workout sessions as part of a training programme
- optimizes performance
- have more control over fatigue and fitness
- good for optimizing performances for specific events.
A.4.5. Outline the use of compression garments for sports recovery
Tight fitting clothing items
Provide extra support and keeping m,uscles warmer to avoid muscle tears/injuries
improving venous return and oxygenation to working muscles.
Perception of increase recovery time - placebo?
Provide mechanical pressure at the body surface. thereby compressing and supporting underlying tissue
They are relatively low cost, easy to use and are non invasive.
While they are used across many sports, evidence of any enhancement of recover is inconclusive.
A.4.6. Define cryotherapy
Body cooling for therapeutic purposes
A.4.7. Describe cryotherapy procedures used for recovery in sports
Whole body cooling:
-increased circulation
-Boasted immune system
-anti-inflammation to damaged muscle fibers
flushing out waste products like lactate
-perception of increases recovery time - placebo?
Cold water immersion:
- also known as ice baths
Immediately after exercise in an attempt to enhance the recover process
- placebo effect?
- feeling alert, less fatigued
Contrast water therapy:
- quickly changing tissue temperature from hot to cold and back again
- alterations in tissue temperature and blood flow; reduced spasm and inflammation; improved range of motion
ice packs:
Constriction of localized blood vessels
- anti inflammation of damaged muscle fibers
-pain killing effect
-flushing out waste products such as lactate
- perception of increases recovery time?
A.4.8. Discuss the use of different types of cryotherapy for elite and recreational athletes
Analgesic and anti-inflammatory effects for soft tissue
- Perception of enhanced recovery rates and improved performance
- risks associated with exposure to prolonged or freezing
-costs of different therapies.
Who would use WBC, CWI, CWT, Ice Packs? Who are they available to? Cheap/Expensive / Amateur/Elite.
-What do current studies or up-to-date literature say? Are they valid ways to speed up recovery?
-Are there any ethical concerns? Are they definitely safe? What are the risks associated with exposure to prolonged or extreme cold?
A.5.1. State the height ranges for different categories of altitude
-Near sea level: 0-500 m
-low altitude: 500-2000m
moderate altitude: 2000-3000m
high altitude: 3000-5500m
Extreme altitude: above 5,500m
A.5.2. Define hypoxia
Hypoxia is the condition in which the oxygen supply to cells is insufficient or “Inadequate supply of oxygen to respiring tissue
A.5.3. Outline the physiological effects of altitude
Respiratory responses:
- hyperventilation
Cardiovascular responses:
-elevates submaximal heart rate
Metabolic responses
- Production of energy and lactic acid via glycolysis may be limited.
A.5.4. Outline the effects of altitude on fluid balance
- Ambient air at elevated altitude is cool but humidity is low, enhancing fluid loss and leading to dehydration
- Fluid loss is exacerbated as a result of physical activity at altitude
- Altitude-induced diuresis (increased urine production) also occurs
A.5.5. Outline altitude training
- This is training for endurance athletes at altitudes above 2,000 m for several weeks or months in order to gain a competitive advantage in low altitude competitions
- Training at moderate or high altitude, where the oxygen partial pressure is low, can trigger the release of the hormone erythropoietin (EPO), which stimulates increased red blood cell production
A.5.6. Evaluate the impact of altitude training for individual athletes and team sports players
Live High, Train High:
pros:
- maxium exposure to altitude
-stimulus on the body is constant
cons:
-cannot train at a high intensity as a sea level
- takes a long time to acclimatize = no training
Live high, train low
pros:
-high time spent at altitude
-training at sea level can be very intense
cons:
have to live at altitude for at least 3 weeks
Research:
-has shown to improve sea level performance in events lasting between 8 and 20 minutes.
Live low, train high
pros:
-no altitude effect in daily life (no headache no dehydration no dizziness)
Cons:
- Cannot train at high intensity as sea level, so some athletes report that they have lost fitness.
A.5.7. Evaluate the impact of altitude on sports performance
Sporting performances enhanced by altitude:
- At altitude, air is less dense which means when a body moves through air it has less resistance.
- sports where things are thrown/shot or people in the air at high speed, performance would be enhanced.
- i.e: hitting a baseball, javelin throwing, 100m, ski jumping, and speed skating.
Sporting performance impaired by altitude:
-air is less dense means there is less oxygen for any given volume of air compared to sea level.
-it is harder to get oxygen into lungs
-sports with high proportion of VO2 Max tend to be impaired at altitude
- i.e: marathon running, long distance cycling, cross country skiing.
A.5.9. Distinguish between the symptoms of acute mountain sickness (AMS), high-altitude pulmonary edema (HAPE) and high-altitude cerebral edema (HACE)
