Exercise physiology Preparation & training methods SPECIALISED PREPARATION Learning Objective: To be able to describe how an athlete prepares for performance at altitude, in heat and in humidity. 2.2.12 Learners should have knowledge of athlete preparation for performance at altitude, in heat and in humidity. This should include both training and diet. It may also include contemporary technologies. 2.2.13 Knowledge and understanding of strategies for speeding up recovery following physical activity: cooling down, massage, ice baths, compression clothing

Exercise at altitude Acclimatization to altitude has become an important part of the preparation process for athletes competing above 1500m. At high altitude oxygen has a lower partial pressure. This affects the concentration gradients and makes it harder to get oxygen into our lungs and bloodstream. This can severely affect your VO2 max and therefore reduce sports performance. Breathing rate and cardiac output will increase to try to counteract the lack of oxygen available. The body will move to anaerobic energy pathways sooner, lactic acid will build up more quickly and fatigue will occur.

Acclimatisation at altitude It takes around 2 weeks for the body to adapt to high altitude conditions. Red blood cell count will increase to enable maximum transport of oxygen. This will greatly benefit endurance performance when the athlete returns to sea level. Sleeping in altitude tents and hypobaric chambers may be able to adequately simulate the effects of altitude but these tend to be very expensive. Training intensity must increase gradually to allow for acclimatisation to take place. Are there any negatives associated with altitude training?

Why Does Altitude Training Work? Aerobic performance is enhanced because the body adapts to lower levels of oxygen by increasing the concentration of red blood cells and haemoglobin (and myoglobin). Increased capilliarisation When the athlete returns to sea level they still (for 10-14 days) have an increased level of RBC thus improving performance. As well as increasing rate of transports oxygen, the body is also able to buffer lactate more effectively.

Altitude Training Schedule Three Phases when training at altitude: Acclimatisation – starts immediately on arrival. Light training, lots of recovery time. Primary training – progressively increase training until it is at same stage as at sea level. Recovery – prepare to return to sea level. Reduce training load to relieve fatigue.

Negatives of Altitude Training Although there are well-highlighted benefits of altitude training there are also a number of potential down-sides including: Sceptics claim that the benefits actually wear off within a few days of returning to sea level. Some argue that the reduced capacity to train at altitude actually lowers fitness levels (or skill levels). Considerable cost and travel time involved. Risk of altitude sickness. Psychological problems of being away from family. Fatigue caused by long distance travel.

How to counter these negatives Ensure that enough time is allowed for acclimatisation (at least 3 weeks) ‘Live high, train low’ – ‘live low, train high’ – ‘live high, train high’ Consider use of oxygen tents/climate chambers/hyperbaric chambers/oxygen masks Use of periodisation (ensuring enough rest allowed, timing for returning to sea level)

Pro’s and Con’s of Altitude training Youtube clip Website link

The 2016 Olympic Games will be held at sea level in Rio de Janeiro The 2016 Olympic Games will be held at sea level in Rio de Janeiro. Assess why an athlete might prepare for an event in the Olympics with altitude training. (8 marks) Reward acceptable answers. Responses may include, but are not limited to the following. Altitude training results in a number of changes which increase the delivery and usage of oxygen within the muscle (AO2). Changes include: • increase in red blood cells/haemoglobin (AO2) • increased oxygen carrying capacity of the blood (AO2) • increased myoglobin content of muscles (AO2) • increased muscle capillarisation (AO2). Examples of how an athlete might prepare include: • period of acclimatisation/adjusting to environment, at least three weeks (AO3) • Live High, Train Low (LHTL), Live Low, Train High (LLTH), Live High Train High (LHTH) (AO3) • oxygen tents/climate chambers/hyperbaric chambers (AO3) • periodisation (AO3) • when returning to sea level, athletes would retain the adaptations and therefore perform better in events that require a high proportion of aerobic energy (AO3). Other appropriate examples of altitude training are acceptable.

Heat & Humidity Effects of performing in hot conditions Weblink – preparing for exercise in hot conditions Preparation for performing in hot and humid conditions needs to consider both training and diet. Acclimatisation should include living and training in hot/humid conditions. The body will adapt in many ways including increased sweating for thermoregulation. Training should gradually increase in intensity. Hydration before and regularly during activity is essential to prevent overheating and dehydration.

Recovering from Intense Exercise ….has generally, in the past, involved: Rehydration Warm downs Replenishing energy stores Massage ….we then started to make use of ice baths to further enhance recovery!

Cryotherapy ….is a further, more recent, method of recovery through cooling! The ice in RICE is a simple form of this – as is an ice bath. A more complex method is the use of cryogenic chambers. Exposing the body to cold temperatures causes the body to withdraw blood from the extremities (limbs, hand feet) to preserve body temperature. As blood is removed from muscles in the limbs, waste products and toxins are transported to the core of the body, where it can be removed. When removed from cold environment, blood is redistributed to these areas with fresh oxygen.

Sports Massage Sports massage involves applying pressure, through massage techniques, to muscles and connective tissue. The benefits can be increased flexibility and reduced soreness. The direction of massage/pressure should be towards the heart in an attempt to help shift waste products. It can help to prevent injury as well as recover from intense sessions and injury. It can relieve the body of DOMS symptoms.

Compression Clothing Constant compression from clothing increases venous return. If more blood is being pumped back to the heart, waste products are removed at a faster rate. If blood is returned to the heart at a faster rate, cardiac output is also increased. If more blood is being pumped from the heart, more oxygen and nutrients are delivered to muscles.