Heat and altitude

Question 1

If the training aim is to increase speed and strength, what are the recovery stages?

Answer 1

1:3 work to relief ratio
Creatine supplements
Timeouts and subs

Question 2

If the training aim is to improve lactate tolerance, what are the recovery stages?

Answer 2

1:2 work to relief 
Cooling aids 
Soda loading/ nitrate supplements 
Active recovery 
Timeout, subs, marking strategy

Question 3

If the training aim is to improve aerobic capacity, what are the recovery stages?

Answer 3

1:1/ 1:0.5
CHO loading/ nitrate supplements 
Cooling aids
Passive recovery 
Delaying play/ marking strategy

Question 4

What are the acute effects of training at altitude?

Answer 4

• Decreased PpO2 in alveoli
• Decreased diffusion gradient to capillary blood
• Decreased oxyhaemoglobin
• Decreased O2 transport to muscles
• Decreased diffusion gradient to muscles
• Decreased O2 supply for aerobic energy production

Question 5

What happens to breathing rate and why?

Answer 5

• Increased respiration
• Decreased SV, increased HR
• Decreased blood volume
• Increased O2 carrying capacity
• Increased density of red blood cells

Question 6

What are the symptoms of acute mountain sickness?

Answer 6

Headache, nausea, vomiting, dizziness, fatigue, loss of appetite and short breath

Question 7

What are the benefits of acclimatisation?

Answer 7

• Release of EPO
• Stabilised breathing rate
• Decreased acute mountain sickness
• Decreased SV and Q increases O2 supply

Question 8

Define ‘acclimatisation’

Answer 8

Gradual adaptation to environment change

Question 9

What are the effects of altitude on aerobic training?

Answer 9

• Decreased VO2 max
• Decreased aerobic capacity
• Decreased training intensity
• Quicker onset of fatigue

Question 10

How would a coach prepare athletes for endurance sports at altitude?

Answer 10

Reduce training intensity

Question 11

How does altitude impact anaerobic sports?

Answer 11

• Less air resistance
• Increased projectile
• Less friction
• Benefit to ski jumpers

Question 12

Give two examples of competitions at altitude

Answer 12

• Brazil World Cup 2014 +1,172m/ 37 degrees/ 80%

- Salt lake city winter olympics 2002 +1,300

Question 13

What are the three causes of increased body temperature?

Answer 13

• High and prolonged exercise intensity
• High air temperature
• High humidity

Question 14

Define ‘cardiovascular drift’

Answer 14

An upward drift in heart rate during sustained steady state activity associated with an increase in body temperature

Question 15

Why does cardiovascular drift occur?

Answer 15

• Metabolic heat
• Increase core temp
• Blood flow directed to skin
• Blood plasma decreases
• HR increases to compensate

Question 16

What effect does training in heat have on the CV system?

Answer 16

Dilation of arterioles and blood flow to the skin
- Blood pooling in limbs
Decreased blood volume, venous return, SV, Q and BP
- Increased HR to compensate
- Increased strain of CV system
- Reduced O2 to muscles

Question 17

What effect does training in heat have on the respiratory system?

Answer 17

Dehydration and drying of airways In temps over 32 makes breathing difficult causing
- mucus production
- constriction of airways
- decreased volume of air for gaseous exchange
Increased breathing frequency
High concentrations of sunlight increase irritant and pollutants in the air

Question 18

How would a coach prepare for training in the heat?

Answer 18

Pre:
- acclimatise (7-14 days)
During:
- rehydrate, pacing and suitable clothing 
Post:
- cooling aids, rehydrate