environmental training Flashcards
What happens to core body temperature during exercise in the heat?
It increases, which can lead to hyperthermia and reduced performance if not managed properly.
What are the physiological responses to exercising in heat?
Increased sweating and fluid loss
Increased heart rate
Reduced plasma volume
Decreased stroke volume
Risk of heat exhaustion or heat stroke
How does heat affect aerobic performance?
Reduces endurance due to dehydration
Increases cardiovascular strain
Impairs thermoregulation
Reduces time to exhaustion
What is heat acclimatisation?
A period of training in hot conditions (usually 7–14 days) to allow the body to adapt to heat stress.
Adaptations to heat acclimatisation?
Increased plasma volume
Earlier onset of sweating
Reduced core temperature
More efficient thermoregulation
What happens to oxygen levels at altitude?
The partial pressure of oxygen is lower, making it harder to supply muscles with oxygen.
How does the body respond to altitude?
Increased ventilation rate
Increased heart rate
Reduced VO₂ max
Reduced aerobic performance
What is altitude training?
Training at altitude (usually above 2,000m) to stimulate erythropoiesis (increase in red blood cell count).
What are the benefits of altitude training?
Increased RBC count and haemoglobin
Improved oxygen transport and aerobic capacity
Enhanced performance when returning to sea level
What are the limitations of altitude training?
Risk of altitude sickness
Decreased training intensity
Benefits may be short-term if not maintained
Expensive and disruptive
What is the “live high, train low” method?
Athletes live at altitude to gain adaptations but train at sea level to maintain training intensity.
How does cold affect performance?
Muscles lose elasticity and contract slower
Increased risk of injury
Impaired aerobic performance
Shivering increases energy expenditure
What is hypothermia?
A dangerously low core body temperature that can result in confusion, fatigue, and unconsciousness.
How can athletes prepare for cold environments?
Wear layered clothing
Perform a longer warm-up
Maintain hydration
Use wind-resistant gear
How can air pollution affect training and performance?
Irritates airways and lungs
Reduces oxygen uptake
Increases risk of asthma and respiratory illness
Impairs aerobic endurance
What strategies reduce the effects of air pollution?
Train indoors when pollution is high
Use early morning or late evening sessions
Avoid high-traffic areas
Wear pollution masks
