EFFECTS OF ENVIRONMENT ON TRAINING AND PERFORMANCE UNIT 4 – PERFORMANCE ENHANCEMENT

High altitude At high altitudes (above 8,000 ft) the concentration of oxygen decreases, therefore decreasing the amount of oxygen the body is able to bring in.

Physiological changes at altitude Immediate Respiratory rate increases Heart rate increases Unable to reach VO2max Longer term Increased number of red blood cells

Exposure to high altitude promotes the production of red blood cells in order to accommodate for the lower concentration of oxygen. Takes about 2 weeks to fully acclimate The theory states that once an athlete returns to sea level, the elevated red blood cell count allows more oxygen to be delivered to working muscles. Allowing them to work harder The training effect only lasts about 1 – 2 months

High Altitude training theories Live high, train low Live high, train high Live low, train high

Effects of Acclimatization Physiological adaptation of an athlete to changes in climate or environment such as light, temperature, or altitude

Altitude Acclimatization Compete within 24 hours of arrival at destination altitude OR Train at high altitude for at least 2 weeks prior to competition Spend high % of training in endurance – raises athlete’s VO2max, allows lower relative intensity at altitude without significant loss to overall performance

Temperature Acclimatization Reduce volume & intensity for first exposure to hot environment Increase volume & intensity as the athlete adapts Closely monitor body mass and hydration rates Extreme care is required to ensure proper hydration Complete acclimatization requires up to 10 – 14 days

Effects of Travel on athletes Athletes involved in international competition must learn to deal with effects of long flights & changing time zones (jet lag).

Symptoms of Jet Lag Sleep loss Headaches Dizziness Fatigue Decrease in energy Decrease in alertness Decrease in cognition

Before a flight Be well rested Gradually shift sleeping schedule to match final destination time a few days before flight

During a flight Drink plenty of water, limit caffeine Stretch and walk around Use earplugs to minimize noise & improve sleep

Upon Arrival Perform low intensity exercise to reduce muscle stiffness Avoid heavy training for the first few days Use correctly timed light to shift circadian rhythms