Environmental Physiology

Question 1

What is the basic recommendation for racing at altitude and what is the alternative?

Answer 1

arrive at least one week before race day

arrive the night before or morning of the race

Question 2

How long does heat acclimation take?

Answer 2

6-7 days for bulk of adaptation and completely in 14 days

Question 3

What is the best method of heat acclimation?

Answer 3

Passive heating (post exercise heating in sauna/hot water)

Question 4

What is the physiological tipping point for heat acclimation?

Answer 4

core body temperature at 101F for 90 minutes

Question 5

Give an example of a heat acclimation protocol

Answer 5

3 weeks before race - 10 consecutive days of 30 minutes in sauna immediately after exercise

Every 3rd day after initial phase - 30 minutes in sauna immediately after exercise

Question 6

What is the main goal of during-race cooling?

Answer 6

keep skin temperature low enough to allow a temperature gradient to be present which helps to move heat out into the environment by promoting vasodilation

Question 7

Why is heart rate elevated when initially travelling to altitude?

Answer 7

haemoconcentration - artificial boost in density of RBCs

this process reduces blood volume by 10-25%

when blood volume decreases, heart rate increases to to keep cardiac output stable

Question 8

What causes the release of EPO and what is the result?

Answer 8

hypoxia induced pH shift

stimulate the production of red blood cells