environmental training Flashcards
(18 cards)
What happens to core body temperature during exercise in the heat?
It increases, which can lead to hyperthermia and reduced performance if not managed properly.
What are the physiological responses to exercising in heat?
Increased sweating and fluid loss
Increased heart rate
Reduced plasma volume
Decreased stroke volume
Risk of heat exhaustion or heat stroke
How does heat affect aerobic performance?
-Increases cardiovascular strain
-Sweating excretes Na,K, minerals body needs to contract muscles and maintain balanced fluids
-HR^ TV^ RR |
-Pulmonary rate only ^ when 1.5•C increase in core temp
ETC02 | to regulate acid-base balance and temp
What is heat acclimatisation?
A period of training in hot conditions (usually 7–14 days) to allow the body to adapt to heat stress.
Adaptations to heat acclimatisation?
Increased plasma volume
Earlier onset of sweating
Reduced core temperature
More efficient thermoregulation
What happens to oxygen levels at altitude?
The partial pressure of oxygen is lower, making it harder to supply muscles with oxygen.
How does the body respond to altitude?
Increased ventilation rate
Increased heart rate
Reduced VO₂ max
Reduced aerobic performance
What is altitude training?
-Training above 2000m
-For 30 days+
-Reduced P02 (partial pressure of 02)
-Stimulates EPO to produce more haemoglobin
What are the benefits of altitude training?
-Increased RBC count and haemoglobin
-Increased Carrying capacity
-Delayed OBLA
- benefits last 6-8 weeks
What are the limitations of altitude training?
Risk of altitude sickness
Decreased training intensity for first few days
Benefits may be short-term, lost within a few days of eturning to sea levels
Time away from family
What is the “live high, train low” method?
Athletes live at altitude to gain adaptations but train at sea level to maintain training intensity.
How does cold affect performance?
Muscles lose elasticity and contract slower
Increased risk of injury
Impaired aerobic performance
Shivering increases energy expenditure
What is hypothermia?
A dangerously low core body temperature that can result in confusion, fatigue, and unconsciousness.
How can athletes prepare for cold environments?
Wear layered clothing
Perform a longer warm-up
Maintain hydration
Use wind-resistant gear
How can air pollution affect training and performance?
Irritates airways and lungs
Reduces oxygen uptake
Increases risk of asthma and respiratory illness
Impairs aerobic endurance
What strategies reduce the effects of air pollution?
Train indoors when pollution is high
Use early morning or late evening sessions
Avoid high-traffic areas
Wear pollution masks
Hypoxic chamber
A sealed room where oxygen levels are reduced to simulate high-altitude conditions (e.g., 2,500–3,000m)
-expensive, claustrophobic
Hypoxic tent
A portable tent that reduces oxygen levels while the athlete sleeps, mimicking high-altitude environments.
-Disrupt sleep, expensive
