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KP322 > environment and exercise > Flashcards

environment and exercise Flashcards

1
Q

heat related injuries

A

hyperthermia: body temp inc too high

heat syncope: fainting and strength loss

heat cramps: serious when multiple muscles

heat exhaustion: may need med attention, dizzy, nausea

heat stroke: med emergency, body temp too high and cause organ damage…confusion, seizure, high core temp

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2
Q

treatment of heat injuries

A

cold water immersion is best, most rapid dec in body temp

drink cold fluid, cold compress

w cramps, mult cramps = sign of heat stroke, treat as heat exhaustion

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3
Q

factors related to heat injury

A
  1. fitness: more fit = dec risk
    - tolerate inc work in heat, acclimatize faster, inc sweat
  2. acclimatization: best protection against heat stroke
    - exercise in heat 10-14 days
    - low intensity, long duration i.e. less than 50% vo2max, 60-100mins
    - mod intensity, short i.e. 75% vo2, 30-35 mins
    - adaptations: inc plasma vol, vo2max, sweat, qmax…dec body temp and HR resp, dec sodium loss
  3. hydration
  4. environ temp: convection and radiation dependent on gradient b/w skin and air temp
    - high temp = heat not lost, can even gain some
  5. clothing: exposure as uch skin as possible, materials that wick sweat i.e. cotton, polyester
  6. humidity: water vapor pressure
    - evaporation dependent on grad b/w skin and air
  7. metabolic rate: core temp is proportional to work rate
    - high work rate inc metabolic heat production
  8. wind: inc heat loss by evaporaton and convection
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4
Q

implications of heat on fitness

A
  • know signs of heat illness i.e. lightheaded
  • exercise cooler times
  • gradual inc to acclimatize
  • light clothes
  • monitor HR and alter exercise intensity…stay w/in target HR
  • water always
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5
Q

WBGT

A

wet bulb globe temperature

quantifies overall heat stress

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6
Q

dry bulb temp

block globe temp

wet bulb temp

A

dry bulb temp: Tdb, ordinary measure of air temp in SHADE

block globe temp: Tg, measure of radiant heat taken in by DIRECT SUNLIGHT

wet bulb temp: Twb, uses mercury bulb thermometer
- sensitive to relative humidity
- index of ability to evaporate sweat
- MOST IMP in determining overall heat stress

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7
Q

environ heat stress

A

risk of heat stress depends on WBGT

hypothermia when WGBT less than 10degC
hyperthermia when WGBT greater than 27.9deg

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8
Q

hypothermia

A

core temp below 35deg
- 2deg drop assoc w max shivering
- 4dec = ataxia/clumsiness and apathy
- 6deg = unconscious
- further drop = arrhythmia, dec brain BF, asystole, death

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9
Q

conduction

A

from body thru phys contact

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10
Q

convection

A

from body thru air or water

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11
Q

radiation

A

no phys contact i.e. infrared rays

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12
Q

evaporation

A

body to water on surface or skin i.e. sweat

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13
Q

what to prioritize in hypothermia

A

core temperature over limbs

peripheral vasoconstriction occurs, dec skin BF

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14
Q

environmental factors of hypothermia

A
  1. temp: gradient for convective heat loss
  2. vapour pressure: low pressure inc evap
  3. wind: loss is impacted by wind speed, windchill index
  4. water immersion: 25x heat loss than air of same temp
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15
Q

insulating factors of hypothermia

A
  1. subcutaneous fat: esp effective in cold water
  2. clothing: clo units…1 clo = insulation needed to maintain core temp at rest 21degC

inc clohtes in windy, cold, wet conditions
dry > wet
amount of insulation needed dec w exercise

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16
Q

heat production in cold

A

heat production inc upon cold exposure
- inc vo2, dec body fat
- earlier onset of shivering in lean men

inc cold water: resting vo2 and core temp maintained in fat men
- vo2 and core temp dec w thin ppl

fuel use: fat is used for shivering, similar to MICT
- can lead to muscle glycogen depletion bcs inc number of bursts

17
Q

the cold and personal characteristics

A

bio sex: at rest, women have faster dec in body temp despite more fat
- inc cold water, similar heat loss among sexes
- body composition is explanation i.e. muscle produces heat

age: 60+ less tolerant, kids have fast loss

18
Q

treating hypothermia

A

symptoms: slurred speech, impaired judgment, dec coordination

treating from mild to severe:
- remove from cold, wind, rain
- remove wet clothes
- warm drink and dry clothes
- sleeping bag w other person
- find heat source
- prep for emergency and evac

19
Q

altitutde

A

is atmospheric pressure, dec at higher altitude

dec partial pressure of gases

20
Q

altitude impact on performance

A

dec PO2 has NO EFFECT on short term anaerobic performance
- o2 transport to muscle isn’t limitation
- dec air resistance may inc performance

long term aerobic performance: dec PO2 will dec performance bcs dependent on o2 delivery to muscles

21
Q

max aerobic power at altitude

A

high alt = dec vo2max bcs dec o2 extraction

up to moderate altitudes, dec vo2 max because of dec arterial po2

at high alt, dec vo2max because decrease in Qmax
- max HR dec at altitude

22
Q

heart rate and altitude

A

at altitude, inc HR bcs dec o2 in arterial blood

altitude requires inc ventilation, bcs fewer o2 molecules in air

23
Q

acclimatization to high altitude

A

inc RBC production, inc hemoglobin concentration because of HIF-1 and erythropoietin (hormone stim RBC prod)
- more hemo, fewer o2

attempts to counter desaturation by lower po2

inc o2 saturation bcs in BF to lungs
- inc nitric oxide
- 1deg adaptation in himalayan sherpas

lifetime altitude residents: complete adaptations in arterial o2 content and vo2max

24
Q

high altitude climbling

A

successful climbers have high capacity for hyperventilation
- drives down PCO2 and H in blood
- allows more o2 bind to hemo w same low PO2

climbers contend w appetite loss
- weight loss causes dec type 1 and type 2 muscle diameter

25
Q

everest

A

first successful climb 1953, w/o supplement in 1978

prev thought impossible bcs vo2max at summit is just above resting lvl

actual vo2max 15ml/kg/min, miscalculated barometric pressure

abt 4 METS….walking 5.5km/h is 3.6

26
Q

goal of training at altitude

A

goal to inc performance by inc o2 carrying capacity of blood

inc RBC via erythropoietin

also venti, neural, and peripheral adaptations

27
Q

LHTH

A

live high, train high: traditional method where live and train at moderate altitude couple times a yr for 2-4wks

progressive phases:
1. primary training - 2-3wks
2. recovery and prep - 2-5 days, full recovery
3. return to sea lvl

low intensity acclimatization

28
Q

LHTL

A

live high, train low: altitude 2000-2500m, elicits inc RBC via erythropotein…also inc VO2

min 12h/day for 4 weeks
intermittent hypobaric hypoxia
3100m needed for non-blood adaptations

train at low alt to maintain training quality
- some athletes experience hemoglobin desaturation

improvement 1-1.5%

29
Q

intermittent hypoxic exposure

A

actually train at altitude, live low, train high

may not inc RBC bcs training intensity is compromised

induces muscle adaptations

unclear if inc performance

30
Q

reflecting on acclimatization techniques

A

LHTH = best o2 adaptations

intermittent hypoxic exposure = inc o2 utilization

31
Q

lactate paradox

A

altitude exposure inc HR, VE and lactate bcs of hypoxia

after acclimatization, lactate dec despite hypoxia
- same hypoxic stim, but dec lactate
- because of dec plasma epi or muscle adaptations
- less gluconeogenesis

some studies don’t show it

when dec o2, produces lactate bcs anaerobic metabolism…this doesn’t occur in lactate paradox

32
Q

air pollution

A

dec health and performance, especially CO
- dec o2 transport, inc airway resistance
- alters perception of effort i.e. muggy day

response depends on dose
- volume of air: inc w exercise
- conc of air, exposure duration

33
Q

air quality index

A

health concern on numerical scale
- dec exposure when high

stay away from blow amaounts: smoking areas, traffic, urban areas

most polluted 7-10am, 4-7pm

inc co will dec vo2max

KP322 (9 decks)

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