Factors affecting training

Learning goals We are learning to identify impact of environmental factors on training. We are learning to identify other factors associated with training.

environmental

Body temp regulation thermoregulation: body’s ability to regulate core temp 37˚C = average temp drop of 10˚C increase of only 5˚C beyond that can be fatal football and marathoners

Body heat exchange mechanism hypothalamus maintains body temp overheating can cause key organs to shut down four processes: radiation, conduction, convection, evaporation evaporation most effective way to cool off

Clothing & equipment can trap in heat or impede dissipation of moisture layered approach recommended in cold weather

altitude less O2 at high altitudes causes less O2 in blood leads to decrease in performance (esp. endurance) improved anaerobic performance?

Altitude acclimatization increase in rate of breathing at rest and during exercise number of RBC and hemoglobin increases inconclusive results: impossible to train as hard at high altitudes? live high, train low approach

Air pollution tips for training in areas with increased air pollution: cooler weather vs. summer less vehicle traffic avoid afternoon training be informed about air quality stay indoor on bad air days

Factors affecting LTAD

Rest, recovery, injury build in rest to your training too much stress on body leads to injury or illness

sleep duration sleep quality sleep phase 9-10h per night for athletes 6-12 years

recovery helps athletes adapt faster to training by reducing fatigue listen to your body look after yourself

Burnout & overtraining too little rest/recovery low motivation detect signs of physical/mental fatigue allow for “off-seasons” in training regiment keep workout routine fresh ensure proper sleep, nutrition, hydration

enthusiasm find activities that work - variety

s.m.a.r.t. goals Specific: able to be precisely defined Measurable: able to be quantified Attainable: within an athlete’s limitations Realistic: attainable within constraints Timely: achievable within a set time frame

Learning goals We are learning to identify impact of environmental factors on training. We are learning to identify other factors associated with training.