ep - environmental training

Question 1

what is altitude training

Answer 1

training high above sea level

Question 2

what does altitude training improve

Answer 2

endurance performance

Question 3

how does altitude training work

Answer 3

the partical pressure of oxygen is reduced

there is less oxygen available as air is tinner

meaning body adapts to this by increasing production of red blood cells and haemoglobin

Question 4

what does the increase of red blood cells do

Answer 4

improve oxygen carrying capacity and VO2 max

Question 5

how long to the benifits of altitude training last after return to sea level

Answer 5

2-8 weeks

Question 6

what are the three methods of altitude training

Answer 6

• live high train high
• live high train low
• live high train both

Question 7

why is live high train high useful/not

Answer 7

most expose to high altitude

it is difficult to maintain intensity of training high due to fatigue

Question 8

why is live high train low useful/not

Answer 8

sleeping high causes the adaptations

training low keeps intensity up and keeps neuromuscular adaptations

Question 9

what is live high train both

Answer 9

train easy sessions high and 1-3 tmes a week go low for high intensity session

Question 10

what is artificial altitude training

Answer 10

mimics the high altitude consitions through:
- intermittent hypoxic exposure
- intermittent hypoxic training

Question 11

what is intermittent hypoxic exposure

Answer 11

regular exposure to low oxygen conditions

Question 12

what is intermittet hypoxic training

Answer 12

regular training in low oxygen conditions

Question 13

5 problems with altitude training

Answer 13

• variation in benifits to each person
• decreases plasma volume leading to increased blood viscosity
• increase in ventilatory reposnse
• athletes cant train as hard or recover as quick

Question 14

why train in different climates

Answer 14

to acitvate the thermoregulation mechanisms

Question 15

what adaptations are from extreme heat

Answer 15

• increased sweat response
• increased blood volume

Question 16

why is increases sweat response and increased blood volume good

Answer 16

result in better temp control

Question 17

6 detrimental effects of hot training

Answer 17

• dehydration
• increased blood viscosity
• blood flow decreases
• cardiovascular drift
• increasesd breathing rate
• reduced amount of nurtients to wokring tissues

Question 18

what is cardiovascular drift

Answer 18

gradual increase in heart rate over long duration exercise

Question 19

what adaptions occur from training in extreme cold

Answer 19

• improve energy source usage
• reduced blood pressure

Question 20

benifit of improved energy source usage

Answer 20

earlier fat breakdown

Question 21

4 detrimental effects of cold training

Answer 21

• increases breathign rate (dehy)
• blood pressure increases
• muscular stresnth and endurance decreases
• blood flow to skin decreases