Environmental Factors on Training and Preventing Injury and Boredom 13.2.

Environmental Factors on Trainingand

Preventing Injury and Boredom

13.2

• Temperature, heat transfer and clothing: body temperature varies between 36-40C, but it is dangerous to go beyond or for long periods of time. Temperature is regulated internally and by behaviour. Sweating, increased blood flow to extremities and heavy breathing are ways to cool down; shivering, decreased blood flow and shallow breathing are ways to keep warm. Clothing plays a key role in helping maintain body temperature, but can also hinder thermoregulation if clothing is excessive or inappropriate. Wear layers of clothing with a wicking base

Altitude and the Respiratory System

Air pressureAir pressure

• Earth's atmosphere is pressing against Earth's atmosphere is pressing against each square inch of you with a force of 1 each square inch of you with a force of 1 kg per cmkg per cm22. Like living under 10 meters of . Like living under 10 meters of waterwater

• Atmospheric pressure varies inversely Atmospheric pressure varies inversely with elevationwith elevation

air from 3000 m at sea level

• Altitude and acclimation: at higher altitudes the amount of oxygen present in the air is decreased.

• The same level of exertion will require much more energy until acclimation has been achieved.

• Even still, there are muscles can deteriorate as intensity cannot be as high.

Effect of altitude on Human BodyEffect of altitude on Human Body

• After the body reaches around 2100 m After the body reaches around 2100 m above sea level, the saturation of above sea level, the saturation of oxyhemoglobin begins to dropoxyhemoglobin begins to drop

• Above 8000 m is known as the Above 8000 m is known as the ““Death Death ZoneZone””

Human limitHuman limit

• High altitude = 1,500–3,500 meters High altitude = 1,500–3,500 meters • Very High altitude = 3,500–5,500 meters Very High altitude = 3,500–5,500 meters • Extreme altitude = above 5,500 metersExtreme altitude = above 5,500 meters

• Humans have survived for 2 years at Humans have survived for 2 years at 5,950 m 5,950 m

• Travel to these zones can lead to medical Travel to these zones can lead to medical problemsproblems

Altitude training Altitude training

• Usually at or above 2500 m ASLUsually at or above 2500 m ASL

• Body will respond by releasing erythropoietin, Body will respond by releasing erythropoietin, which produces more red blood cellswhich produces more red blood cells

• Elevated RBC level lasts 10-14 daysElevated RBC level lasts 10-14 days

• High altitude houseHigh altitude house• http://www.youtube.com/watch?feature=player_embedde

d&v=9SD6Qyv22Sc#!

Blood DopingBlood Doping

• Boosting RBCs in order to enhance Boosting RBCs in order to enhance athletic performanceathletic performance

• Erythropoietin (EPO) – Natural hormone Erythropoietin (EPO) – Natural hormone that stimulates formation of RBCsthat stimulates formation of RBCs

• 6-24 week boost in RBC6-24 week boost in RBC

Pollution

• respiratory ailments, such as asthma can be triggered by air pollution, which, like altitude effectively diminishes the oxygen available for use in training. Avoid training on smoggy days or around vehicular pollution.

• http://www.youtube.com/watch?v=0Tjy6x2wOqk • http://www.youtube.com/watch?v=AZoNuHZ5snk&featur

e=related

• Avoid Injury and Boredom and Injury: rest, stretch, warm-up, cool-down, weight-train, physical therapy

• Rest should be a part of every fitness regime. The body requires time to recover from the stress and strain placed upon it by activity.

• Regimes that do not include rest are likely to lead to injury. Rest does not have to be doing nothing, but may be an “easy day” after each high intensity day.

• Over-training without rest time may also depress one’s immune system leading to illness.

Stretching

• Reduce injury caused by training by improving the flexibility and suppleness of muscles.

• Ballistic requires bouncing movements which quickly stretch and relax muscles This method is considered risky due to the stress it places on muscles.

• Static slowly stretches muscles then holds the stretch from 5-60s (debated).

• PNF uses a combination of intense isometric contractions followed by static stretching.

Warm up/cool down

• Prepare muscle for strenuous activity through warm-up activities. Use active cool down methods, such as low intensity jogging, walking and stretching to help dissipate lactic acid build up.

• Train muscles evenly to protect joints, even if you are an endurance athlete.

Physical therapy

• Isn’t just treatment, it can be preventative. It can include a range of activities from whirlpools, ultrasound, physiotherapy, chiropractic care and massage.

• Recently, massage has been scientifically shown to improve mitochondrial growth in muscle cells following strenuous activity

Sleep

• While individual amounts vary widely, children generally require 10 hours a night, teenagers 9-11hrs, adults 7-8hrs and the elderly around 5-6hrs.

• Lack of sleep can lead to slowed reaction time, irritability, difficulty with cognitive and physical functioning, fatigue, weight-gain and even irregular heartbeat.

Boredom• It isn’t enough to follow the FITT principle, the

activity should match the psychological needs of the person (are you content to work-out alone, do you like to have company, or do you like to do both?)

• You may need to try several different strategies until you find one that works for you and keeps you interested. This may even involve changing where rather than with whom, you train.