exercising in the cold

Question 1

what is wind chill factor?

Answer 1

A cold day combined with wind. It reduces the temp even further

Question 2

what determines the coldness of a day?

Answer 2

temp and wind speed

Question 3

responses when performing in the cold - shivering

Answer 3

shivering is involuntary muscle contractions
• Attempt to increase metabolic heat production and reverse the fall in body temp
• Can cause 4-5 fold increase in heat production

ISSUES: results in accelerated glycogen depletion, muscular coordination is decreased therefore overall performance is impaired

Question 4

RC - vasoconstriction of peripheral blood vessels

Answer 4

• Decrease skin temp (tingling, burning, numbness)
• Decrease fine motor skills due reduced sensation in hands and feet
• Serve circumstances frostbite

Question 5

RC - piloerection of hair

Answer 5

• Simulation of hair follicles causing hair to stand which traps warm air and provides insulation

Question 6

RC- decrease muscle temp

Answer 6

• If muscle temp drops below 27 there can be decrements as the decrease in temp results in decreased muscle contraction force
• Result performance issues occur due decreased movement speed, muscle strength and mechanical efficiency

Question 7

RC - decrease VO2 max

Answer 7

• Decrease O2 supply to working muscles due to vasoconstriction leads to more rapid accumulation of blood lactate
• When body temp below 37 there is decreased O2 delivery as there are issues with O2 binding to hemoglobin

Question 8

what is hypothermia

Answer 8

Is the condition of having abnormally (typically dangerously) low body temp (below 35)

Question 9

symptoms of hypothermia

Answer 9

feeling cold, shivering, confusion, facial skin turns grey/blue, speaking difficulties, lethargy

Question 10

preparing for performance in the cold (3)

Answer 10

1. Ensure adequate hydration
   • Sweat rates still lead to dehydration but sensation of thirst often decreased in cold conditions
   • Fluid lost via respiration as inhaled air is cold and dry and needs to be warmed and humidified
2. Increase carb intake prior to performance
   • As shivering depltetes glycogen stores
3. Wear adaptable clothing
   • Cover extremities
   • Removable layers – sweat soaked clothes cause body temp drop so avoid over insulation
   • Wet suit in water

Question 11

cold acclimatisation

Answer 11

Less able to physiologically adapt to cold compared to heat. Recommendations:
7-10 days prior
• allow chance for experimentation clothing/warm up
• psychological adaptation