exercising at altitude - lesson 7

Question 1

what are the 6 long-term adaptions to altitude?

Answer 1

1. increased hemoglobin volume and concentration = blood carries more oxygen
2. increased red blood cell count, hematocrit = blood can carry more oxygen
3. increased capillarization = leads to an increased blood supply and therefore oxygen to working muscles
4. increased mitochondria = lead to high-intensity aerobic respiration at the cellular level
5. Increased aerobic enzymes- improved ability to utilize oxygen and produce energy aerobically
6. increased myoglobin = improves storage and transportation of oxygen in muscle cells

Question 2

what are three altitude training techniques?

Answer 2

1) live high, train low
2) live high, train high
3) live low, train high

Question 3

what is live high train low?

Answer 3

• Use a hypoxic tent for sleep so athletes can achieve altitude acclimatization adaptions
• continue training at sea level at high intensities with oxygen available so no detraining occurs

Question 4

what is live high, train high?

Answer 4

• living and training at high altitude
• ensure athlete achieves the altitude acclimatization adaptions by living high
• also train high to accustom their body to lower pressure of oxygen in the air

BUT training intensity will reduce due to a hypoxic environment and a degree of detraining will occur

Question 5

what is live low, train high?

Answer 5

• living at sea level and training in high altitude conditions (hyperbaric chamber or traveling to high altitude)
• the body will achieve altitude acclimatization adaptions by training in low oxygen pressure

BUT detraining will occur

Question 6

what is the most effective training method?

Answer 6

live high, train low

- athlete achieving altitude acclimatization adaptions while still maintaining training intensity