EXCERCISE IN HEAT

Question 1

list and describe ways to regulate core temperature

Answer 1

radation: the transfer of heat through electromagnetic waves

conduction: transfer of heat through direct contact
(ice packs)

convection: transfer of heat resulting from the evaporation of water (sweat) on the skin

Question 2

what is the primary mechanism which heat can be dissipated from the body

Answer 2

sweat

Question 3

list the immediate physiological changes due to heat

Answer 3

due to less fluid in your blood your heart has to work harder to deliever the blood and oxygen to exercising muscles leading to an increase heart rate a decreased stroke volume.

loss of fluid = rapid dehydration

vasodilation of blood due to blood being diverted to the skin to increase convection

increase respiratory rate

Question 4

list pre-event hydration strategies

Answer 4

hyperhydration prior to event in preparation for loss of fluids

Question 5

describe how an athlete should hydrate whilst exercising in the heat

Answer 5

drinking 1l of water per hr
for exercise larger than 1hr combine water with carbohydrates with fluid is extra beneficial.

Question 6

strategies for exercising in the heat

Answer 6

wearing thin, lightly coloured cotton clothing + skin exposure for evaportation

precooling- ingesting slushis ice vest cool towel shade

during event- lower core temp =ice vest sitting in shade, hydrate

after same thing including hydrating to replenish fluids

Question 7

define heat acclimatisation

Answer 7

the ability to tolerate heat through training in similar environments expected in the competition for 5-10days

Question 8

what can heat acclimatisation do

Answer 8

results in earlier onset sweating, a greater rate of sweating also means an increase in plasma volume menaing there a larger blood volume of the athlete leading to more effective blood flow, oxygen delivery and cooling

Question 9

list the long term adaptations of successful heat acclimatisation

Answer 9

^ sweat rate optimising eveaporative cooling

early onset sweating (move onto periphery) to increase surface area for evaporative cooling

^ plasma volume and ^ cardiac output therefore minimising implication of competition for blood flow therefore more effective delivery of oxygen to muscles.

Question 10

define humidity

Answer 10

represents the proportion of water in ambient air

Question 11

how does humidity effect exercise in heat

Answer 11

it effects the effectiveness of evaporation as a mechanism of heat loss from the body (sweat). if the humidity is high there is no where for the sweat to evaporate to.

this therefore placing the athlete in a position were they can not regulate their temp potentially leading to overheating

Question 12

how does altitude effect performance

Answer 12

air is thinner, less absolute oxygen resulting in hypoxia (lack of adequate oxygen)

this meaning theres a lower amount of oxygen transported in the blood to the working musclesnas well as max oxygen consumption impaired

Question 13

short term adaptions in altitude

Answer 13

decrease in O2 in blood (hypoxemia)
increase respiratory rate
increased tidal volume
increased blood pressure- working harder as theres little oxygen availability and consumption
decreased stroke volume

Question 14

long term adaptions in altitude

Answer 14

increased capillarisation - increased ability to supply oxygen increased blood to musclle

increased haemaglobin volume and concentration as well as red blood cells- meaning there is an increased amount of oxygen by the blood

increased mitochondria- allows for higher intensity aerobic repiration

increase in aerobic enzymes- improve bodys ise of oxygen to produce energy/ATP faster

Question 15

explain the term live high train low

Answer 15

living in high alttitude to obtain the long term adaptations

train low to see max benefits and allows high quality training and max performance

Question 16

list the immediate effects of exercise in the cold

Answer 16

shivering- to ^ heat production
piloerection(goose bumps)- helps trap the warmth
vasoconstriction restricting blood flow to skin and drawing blood into the trunk of the body to reduce heat loss

dehydration
increased respiratory rate

Question 17

define tapering

Answer 17

a reduction in training volume but maintenance of intensity to eliminate residual fatigue and maximise energy stores.

Question 18

define peaking

Answer 18

an athlete performing at their optimal performance an athlete should try an peak before the competition phase

Question 19

list types of recovery in the heat specifically

Answer 19

contrast water therapy for a duration of 6-12 minuets
entering the cold water first to first reduce sweating, decrease body temp, increase comfort and enhannce onset of sleep
the hot water also increaing blood flow.

10 min cold
2x 1min hot
2x 1 min cold

ice baths or cold water submersion
- will cause vasoconstriction of blood vessels. that helps with the flushing of waste products, such as lactic acid, out of the affected tissue.
With the cold temperature, there will be a reduction of the metabolism and this can cause a slowing down of the physiological processes.

Question 20

list recovery strategies

Answer 20

• stretching
• massage
• compression boots
  -contrast water therapy
  -hyperbaric oxygen therapy

Question 21

define periodisation and list the 4 phases

Answer 21

periodisation refers to a method of organisng training into phases or training blocks where each theme is specific to the athlete.

preparaiton phase- general and specific
competition phase
transitional phase
evaluation phase

can be broken into macrocycles and microcycles macro is over the year or until the competition phase is over and micro is week by week.

Question 22

describe the purpose of periodisation/ an annual plan?

Answer 22

to ensure optimal performance occurs at the right time (competition phase) this is achieved by a taper prior to competition and monitoring fatigue and allowing for recovery to prevent overtraining.

Question 23

what is maintainance and define recovery

Answer 23

maintainance is to ensure the bodys physiological adaptions are preserved over time.

recover is defined as an athlete returning to a state of performance readiness, mentally or physically

Question 24

what is overtraining

Answer 24

can occur when an individual increases frequency duration and intensity too soon in training. this resulting in an inability to perform or train at their previous level