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

2. 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.

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

4. 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

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

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

7. 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

8. 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 – 14 days

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

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

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

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

13. 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