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PHYL2730 > Exercise at Altitude > Flashcards

Exercise at Altitude Flashcards

1
Q

altitude

A

little change in exercise capacity

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2
Q

Moderate altitude

A

2000-3000m

  • Effects on well-being in unacclimated people
  • Performance and aerobic capacity decrease
  • Performance may or may not be restored by acclimation
  • Wind resistant exercises may be improved
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3
Q

composition of air ?? while density of air ??

A

stays the same; changes

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4
Q

Air temperature at altitude

dont really need to know

A
  • temperature decreases1 degree per 150m ascent

- contributes to risk of cold-related disorders

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5
Q

Humidity at altitude

A
  • Cold air holds very little water
  • Air at altitude very cold and very dry
  • Dry air -> quick dehydration via skin and lungs
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6
Q

Upon immediate exposure to altitude ??

A

pulmonary ventilation immediately increases

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7
Q

Plasma volume falls within a few hours

A
  • Respiratory (breathing frequently) water loss, increase in urine production
  • Lose up to 25% plasma volume
  • Short-term increase in hematocrit (concentration, proportional change), O2 density
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8
Q

Red blood cell count will only increase after weeks/months

A
  • hypoxemia triggers EPO release from kidneys
  • increased red blood cell production in bone marrow
  • low term increase in hematocrit
  • increased red blood cell goes up to meet oxygen demands
  • it takes 3 months for red blood cell mass to significantly increase
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9
Q

Cardiac output increases upon ??

A

immediate exposure to altitude
- this is due to increased sympathetic nervous system activity - there is a stress response that seas increased circulating concentrations of adrenalin and noradrenalin

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10
Q

greater reliance on glycogen or fat during exercise?

A

glycogen

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11
Q

dehydration occurs faster

A
  • Water loss through skin, kidneys/urine

- Exacerbated by sweating with exercise

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12
Q

appetite declines at altitude

A
  • paired with increase metabolism -> 500kcal/day deficit

- athletes/climbers must be educated about eating at altitude

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13
Q

maintain ?? to support increase in hematocrit

A

iron intake

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14
Q

Most things are because

A

catecholamines and environment

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15
Q

higher altitude = ??

A

lower vo2max

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16
Q

Aerobic exercise performance is affected most by ?? at altitude

A

hypoxic conditions

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17
Q

Anaerobic performance unaffected

A
  • For example, 100 to 400 m track sprints
  • ATP-PCr and anaerobic glycolytic metabolism
  • Minimal O2 requirements
18
Q

Thinner air -> less air resistance

A
  • improved swim and run times (up to 800m)
  • improved jump distance
  • throwing events, varied effects
19
Q

Prolonged exposure to altitude

A
  • Acclimation improves performance, but performance may never match that at sea level
  • Possible reason: reduced atmospheric PO2 inhibited training intensity at high altitude
20
Q

LIVE HIGH

A

TRAIN LOW

21
Q

Optimizing training

A

Must include progressive overload

  • Progressively increase stimulus as body continually adapts
  • Stimulates continuous improvements
22
Q

Undertraining: insufficient stimulus

A
  • Adaptations not fully realized

- Optimal performance not achieved

23
Q

Overtraining: loss of benefits

A
  • No additional improvements
  • Performance decrements, injury
  • unexplained decreased in performance, function for weeks, months or years
  • can occur with all forms of training
  • not all fatigue is a product of overtraining
24
Q

acute overload

A
  • one intense training session

- positive physiological adaptation and minor improvements in performance

25
Q

Overreaching

A
  • can be deliberate to encourage body adaptation (to stronger stimulus) for short period of training
  • risk to overtraining
  • optimal physiological adaptations and performance
26
Q

Excessive training

A

volume and/or intensity to an extreme

27
Q

Volume of training

A

the time it takes (endurance is high)

28
Q

Intensity of training

A

the intensity (sprinting is high)

29
Q

Volume high; intensity usually low

A

Intensity high; volume usually low

- rare occasion in which both high but with risks (injury, reduce recovery, overtrained)

30
Q

Symptoms of overtraining syndrom

A
  • decrease performance
  • Fatigue
  • Change in appetite, weight loss
  • Sleep and mood disturbances
  • Lack of motivation, vigor, and/or concentration
  • Depression
31
Q

psychological factors of overtraining

A
  • emotional pressure of competition -> stress

- parallels with clinical depression

32
Q

physiological factors of overtraining

A
  • autonomic, endocrine, and immune factors

- not a clear cause-and effect relationship significant parallels

33
Q

Overtraining Syndrome: Sympathetic Nervous System Responses

A
  • Increased BP
  • Loss of appetite
  • Weight loss
  • Sleep and emotional disturbances
  • Increased basal metabolic rate
34
Q

Overtraining Syndrome: PNS Responses (don’t really need to know)

A
  • More common with endurance athletes
  • Early fatigue
  • Decreased resting HR
  • Decreased resting BP
  • Rapid heart rate recovery
35
Q

Overtraining Syndrome: Endocrine Responses

A
  • Resting thyroxine, testosterone (builds) decreases
  • Resting cortisol (breaks down) increase
  • Testosterone:cortisol ratio
  • Indicator of anabolic recovery processes
  • Altered ratio may indicate protein catabolism
  • Possible cause of overtraining syndrome
  • Volume-related overtraining appears more likely to affect hormones
36
Q

Overtraining Syndrome: Immune Responses

A

immune response weakened with overtraining (colds, coughs etc)

  • Abnormally decreases lymphocytes, antibodies
  • increased Incidence of illness after exhaustive exercise
  • Exercise during illness -> immune complications (exercise generally strengthens immune function until overtrained)
37
Q

Predicting Overtraining Syndrome

A
  • no preliminary warning symptoms (don’t realise until too late)
  • recovery takes long time
  • well being better source than blood tests
38
Q

Overtraining treatment

A
  • Reduced intensity or rest (weeks, months)

- Counseling to deal with stress

39
Q

Prevention

A
  • Periodization training

- Adequate caloric (especially carbohydrate) intake

40
Q

Tapering

A

reduced training period prior to competition

- 4-28 days

41
Q

Variables engaged in training

A
  • intensity (must be maintained during tapering)
  • frequency
  • volume
42
Q

Tapering results;

A
  • results in increased muscular strength

- improved performance (3% improved race time, 18-25% improved arm strength, power)

PHYL2730 (6 decks)

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