Hydration
What exactly are fluids?
When exercising at a high altitude, what should initially be decreased?
Exercise intensity should be decreased.
True or False?
At higher altitudes oxygen availability is higher due to the lower atmospheric pressure.
False.
At higher altitudes, oxygen availability decreases as atmospheric pressure decreases.
How long does it take on average to acclimate to hotter environments?
around 14 days
What is reversibility?
Fitness gains are lost when training stops
List and describe the two types of extracellular fluids.
Tissue fluids - found between the cells within tissues
Plasma - fluid portion of blood that carries the blood cells
When exercising in hot and humid environments, what are key precautionary modifications to make prior to exercise?
Make sure you are well hydrated, have some form of cooling source, and wear clothes that breathable and provide a cooling factor.
How does altitude effect VO2 max?
During exercise at higher altitudes, VO2 max will decrease as a result of lower oxygen availability.
What are the benefits of heat acclimatization for exercise?
Lower exercising heart rate, lower blood pressure, more effective sweat rate to promote better evaporation.
What is progressive overloading?
Gradually increasing the difficulty of a workout over time to increase strength.
Name symptoms and risks of dehydration during exercise.
Thirst, dizziness, fatigue, impaired performance and lack of thermoregulation control which puts the body at risk of overheating and may also cause hypertension.
How does exercising in hot and humid environments effect evaporation?
Humid environments prevent sweat on the skin from being evaporated, which allows the body to cool itself off. Without this evaporation, the sweat just falls off the skin, and you are at a higher risk for heat illness.
What are some physiological changes that occur at higher temperatures?
Vasodilation, increased heart rate, increased blood pressure, decreased metabolic activity.
How would someone likely acclimate to a higher altitude?
Continuous training at that altitude to allow the body proper time to adjust to the difference in pressures.
What is specificity?
Each exercise plan should be specific to each individual athlete regarding their independent goals and needs.
Cerebrospinal fluid protects the brain and spinal cord.
Amniotic fluid protects the fetus during pregnancy.
Synovial fluid lubricates joints.
Digestive fluid lubricates organs for easy passage of waste.
If you are exercising is a high pollution environment, what is the best time of day to exercise?
It would be best to exercise when the pollution levels are at its lowest, which is usually early morning or late in the evening.
What are some physiological changes that occur at lower temperatures?
Vasoconstriction, Slowed heart rate, decreased blood pressure, increased metabolic rate
What are factors that can limit or slow down the acclimatization process?
Dehydration, rapid gain in intensity or altitude, overtraining, insufficient rest.
How does specificity apply to a marathon runner?
Why is it beneficial to weigh yourself before and after exercising?
16-24 oz per pound lost.
What safety measures should be taken when exercising in extreme cold conditions?
Layered clothing, preferably wool since it is a good insulator.
Proper hydration
Warm Drinks
How does high humidity effect the body's ability to cool?
High humidity environments make it difficult for the body to cool due to the lack of evaporation taking place on the skin's surface.
At higher altitudes, what hormone is released to stimulate red blood cell production?
EPO
What term describes the amount of a stress needed to stimulate improvement?
Training threshold