UNIT 4 – PERFORMANCE ENHANCEMENT. At high altitudes (above 8,000 ft) the concentration of oxygen decreases, therefore decreasing the amount of oxygen.

UNIT 4 – PERFORMANCE ENHANCEMENT

At high altitudes (above 8,000 ft) the concentration of oxygen decreases, therefore decreasing the amount of oxygen the body is able to bring in.

Immediate◦ Respiratory rate

increases◦ Heart rate increases◦ Unable to reach VO2max

Longer term◦ Increased number of

red blood cells

Exposure to high altitude promotes the production of red blood cells in order to accommodate for the lower concentration of oxygen.

Takes about 2 weeks to fully acclimate

The theory states that once an athlete returns to sea level, the elevated red blood cell count allows more oxygen to be delivered to working muscles. Allowing them to work harder

The training effect only lasts about 1 – 2 months

Live high, train low Live high, train high Live low, train high

Physiological adaptation of an athlete to changes in climate or environment such as light, temperature, or altitude

Complete within 24 hours of arrival at destination altitude

OR Train at high altitude for at least 2 weeks

prior to competitionOR Spend high % of training in endurance –

raises athlete’s VO2max, allows lower relative intensity at altitude without significant loss to overall performance

1. Reduce volume & intensity for first exposure to hot environment

2. Increase volume & intensity as the athlete adapts

3. Closely monitor body mass and hydration rates

4. Extreme care is required to ensure proper hydration

5. Complete acclimatization requires up to 10 – 14 days

Athletes involved in international competition must learn to deal with effects of long flights & changing time zones (jet lag).

Sleep loss Headaches Dizziness Fatigue Decrease in energy Decrease in alertness Decrease in cognition

Be well rested Gradually shift sleeping schedule to match

final destination time a few days before flight

Drink plenty of water, limit caffeine

Stretch and walk around

Use earplugs to minimize noise & improve sleep

Perform low intensity exercise to reduce muscle stiffness

Avoid heavy training for the first few days Use correctly timed light to shift circadian

rhythms