Exercise and Temperature
What is it called when you exercise in the heat for 10-14 days with hopes of getting some adaptation?
Bonus 50 for every adaption you can name
Acclimatization: gradual exposure to heat/humidiity
⬆️ plasma volume and capacity to sweat
⬆️ VO2max, Qmax, LT, and performance
⬇️ body temperature and HR response
⬇️ Na+ loss in sweat
What is hypoxia, normoxia, hyperoxia
Hypoxia= Low PO2
Normoxia= PO2 normal
Hyperoxia= PO2 high
What are 3 types of exercise
Endurance
Resistance
Interval
What is the relationship between HR SV and VO2 max
Since HR x SV = VO2 and exercise increases HR and SV increase
Thus, exercise helps to increase our VO2 max
Short duration training leads to increased Stroke volume
Long duration training leads to increased AVO2
What can you do to improve fatigue resistance
Increase VO2, increase cardiac output, increase AVO2, increase mitochondrial density and protein
What are 4 factors affecting heat injury
Acclimatizaiton
Fitness
Clothing
Environmental humidity
Metabolic rate
What was the effect of altitude on performance in the Tokyo vs mexico city olymplics
In Mexico City when the athletes were at altitude they performed better in all of the short races up to 1500m however, for all the long races 3000m or longer their performance got worse
What is the FITT principle
Frequency
3 days a week for fitness/5 days a week for fat loss
Intensity
4-7 on 10 point scale
Time
150-200 min per week
Type
Cardio or strength etc
What would you predict the resting stroke volume of a trained athlete to be
Bonus if you can guess highly trained and untrained SV REST
80-90
highly trained: 100-120
Untrained: 55-75
What is the effect of training on enzymes?
Anaerobically trained athletes have higher anaerobic enzymes than trained athletes
What are some implications of heat on fitness
Exercise in cooler part of day
Drink water before during and after exercise
Wear light clothing
Monitor HR and exercise intensity
What happens to our VO2 max at altitude
VO2 max decreases due to decreases in Q max, as altitude gets higher our vo2 max is lower
What are 2 determinants of VO2
O2 delivery to muscles
O2 utilization by muscles
What is the effect of training on LT?
Training increases the LT meaning on a treadmill, a untrained person will begin to accumulate lactate at slower speeds
Is MICT (moderate intensity continuous training better than SIT (sprint interval training)?
What Wet bulb globe temperature number would be considered extreme risk of hyperthermia
Greater than 27.9 degrees
What are 3 way to acclimate to high altitudes?
Increase RBC production
Increase hemoglobin concentration
Increase O2 saturation
What is the difference between VO2 max and Vo2 peak
Peak is the high value you attained on a particular test, vo2 max is the highest value you can attain (no increase in effort will change oxygen intake)
What happens to intramuscular triglycerides during exercise? Bonus if you know the effects of training on carbs and fat.
IMTG move closer to the mitochondria during exercise so they do not have to move as far.
Training allows you to store more carbs and use more fats
Why do HITT workouts tend to be more effective or efficient than endurance training?
Endurance workouts are usually at low intensities for longer periods of time, in order to build muscle or improve VO2 you need to work at intensities that will feel difficult or push you. HITT workouts are at high intensities for short durations which leads to rapid improvements in fitness
What are some environmental factors that influence heat loss
Temperature, vapor pressure, wind, water immersion
What are the 4 methods of altitude training, describe if ur crazy
Live High Train High
Live High Train Low
Live High Train High and Low
Live low Train High
Name all the principles of training
Overload
Progression
Specificity
Individuality
Diminishing Returns
Reversibility
What is the effect of training on glycogen? Also what is the effect of training on CHO/
Training increases initial muscle glycogen
Training helps to lower you RER, after training at every intensity the training individuals has a lower RER indicating a mix of carbs and fats
What is the optimal duration for sprint interval training?
No clear optimal duration as it will vary by person however, 30 seconds with 4 min rest showed the greatest improvement. Overtime you may need to adjust it make it harder
Less recovery time means more energy burned