1. UNIT 4 – PERFORMANCE ENHANCEMENT

5.  What do all these pictures have in common?  What happens when you focus on one part of the picture?  Relate these picture to what you already know about acclimatization.

6.  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.

7.  Immediate ◦ Respiratory rate increases ◦ Heart rate increases ◦ Unable to reach VO 2max  Longer term ◦ Increased number of red blood cells

8.  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

9.  Live high, train low  Live high, train high  Live low, train high

10.  Physiological adaptation of an athlete to changes in climate or environment such as light, temperature, or altitude

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

12. 1. Reduce volume & intensity for first exposure to hot environment 2. Increase volume & intensity as the athlete adapts 3. Closely monitor body mass and hydration rates 4. Extreme care is required to ensure proper hydration 5. Complete acclimatization requires up to 10 – 14 days

13.  Athletes involved in international competition must learn to deal with effects of long flights & changing time zones (jet lag).

14.  Sleep loss  Headaches  Dizziness  Fatigue  Decrease in energy  Decrease in alertness  Decrease in cognition

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

16.  Drink plenty of water, limit caffeine  Stretch and walk around  Use earplugs to minimize noise & improve sleep

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