Jon Peter Wehrlin - Effect of endurance training and altitude training on hemoglobin
Altitude training
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Transcript of Altitude training
Altitude training
Altitude trainingLearning Outcomes:• All are able to discuss the benefits of fitness training
methods and explain what altitude training is• Most can understand the importance of
thermoregulation.• Most are able to analyse the benefits and drawbacks
of altitude training to an athlete.• Some can use this knowledge to answer an
examination question in detail.
Altitude training• Homework:– Complete 14 mark question on altitude training– Complete examination question on
thermoregulation- Revision summary sheet on energy and muscles- Flipped learning activities on periodization, lactate
sampling, RER, PNF Stretching and plyometrics
Ergogenic Aids• Complete exam question:Some performers break the rules and use banned substances to enhance their performance.Describe the physiological reasons why a performer may use anabolic steroids.
(4 marks)
3 marks for 3 of:A. Aid/use/assimilation storage of proteinB. Decrease in fat in the musclesC. Able to train for longer/higher intensityD. Faster recovery time/to train more
frequently/ quicker repair of muscle tissuesE. Increase muscle size/strength/mass
Do not accept increase endurance or perform longer
Altitude training
What is it?• Athletes chose to train at level normally over
2000m above sea level• Usually for at least 30 days• Three phases - acclimatisation
- primary training - recovery
Altitude trainingACCLIMITISATION: (3-10 days)Athlete arrives at high altitude and get used to low partial pressure of oxygen and. They cannot undergo exhaustive training. Athletes will need longer recovery periods between training sessions
PRIMARY TRAINING: (1-3 weeks)Aim to progressively raise training volume until athlete equal their standard quantity and intensity of training from before.
RECOVERY(2-5 days)
Preparation for return to sea
level/recovery time from fatigue
produced by high altitude training.
Due to environmental differences and less oxygen availability it may not be possible to reach or sustain regular intensity or volume of training.
Altitude training
Who?- Endurance athletes- Athletes competing at altitude (e.g. World
Cups)
- altitude training
Altitude training
Why?• Partial pressure of oxygen is lower (less
oxygen available)Resulting in?• Body struggles to produce required amounts
of energy • This triggers physiological adaptations• Body produces EPO (erythropoietin)
Altitude training
Immediate effects:- Increase in breathing- Increase in HR
Altitude training
Long Term effects (Advantages)- Increased concentration of RBC’s- Increased concentration of Hb/Myoglobin- Increased capacity to carry O2
- Increase in blood viscosity- Increased capillarisation- Increased tolerance to lactic acid (delay OBLA)
Returning to sea level
POSITIVE PHASE: (1-4 days after return)Increase in the oxygen carrying capacity of the blood due to
PROGRESSIVE PHASE: (4-19 days after return)Athlete gradually returns to regular sea level training volume and intensity (during this time it has been documented that the likelihood of good performance during competition is low – probably due to reduced levels of fitness and coordination losses from training at altitude.
FINAL STAGE ( 15-20 days after return)Fitness peak and optimal time for competition. Training is as normal and fitness boosted back whilst still enjoying raised oxygen transport and improved economy/ maintenance of breathing adaptations then what there would be without altitude training.
Higher RBC count and Hb concentration remain for 6-8 weeks.
Altitude trainingHinders performance?
- Altitude sickness- Reduced pO2 – training very hard- Lethargy- Insomnia- Train at same intensity is difficult/detraining may occur/loss of fitness- Dehydrated- Increased lactate production/accumulation- Psychological problems linked to travel/time away from home- Benefits lost quickly when back at sea level- Other physiological e.g. blood viscosity/social/environmental
Live High and Train low
● living at high altitudes in order to experience the physiological adaptations that ● Training at sea level and maintaining the intensity of work out.
Altitude training
Alternative methods- Hypoxic tents/altitude tents/ oxygen
tents/altitude chambers
PRO’S V CONS
PRO’S V CONS- Raising levels of EPO in the
body,- Thus raising red blood cell
count and the amount of haemoglobin available.
- With raised haemoglobin the body has physically adapted itself to ensure that it can absorb more oxygen then would be usually possible.
- If these levels can be utilised during competition (at sea level) the athlete will have a natural advantage as additional oxygen will be available for respiration at the working muscles.
- Possible psychological advantage
- Opponents argue that an athlete’s red blood cell concentration returns to normal within days of returning to sea level
- It is impossible to train at the same intensity as would be expected at sea level (due to concentrations of oxygen) and therefore the athlete loses fitness and conditioning.
- It is excessively expensive (flights, time away from work, lodging, training expenses etc.)
- Wasted training time on travel and acclimatisation.
- Stress caused by leaving home and family, acclimatising to altitude, altitude sickness, and adjusting to time zones.
- There are natural limits to the amount of EPO the body can produce.Conclusion:
It seems that altitude training can induce favourable changes to the body that should improve performance at sea level if training is timed precisely. However, these changes must be weighed against the disadvantages before an athlete chooses whether or not it may prove successful for them as training must be incredibly disciplined . Evidence also suggests that altitude training may even prove detrimental to some candidates.
Altitude training – Mini Plenary activity
Elite athletes spend considerable time developing their fitness, using a variety of methods, in order to produce peak performance.(a) (i) Explain why some athletes, such as
marathon runners, may choose to spend time training at altitude. (3 marks)
(ii) What are the potential problems associated with altitude training? (3 marks)
Altitude training4 (a) (i) 1. Improved endurance/stamina/aerobic capacity/VO2 max; 2. Reduced concentration/partial pressure of oxygen at altitude; 3. Compensation through increased red blood cells/haemoglobin; 4. Erythroprotein; 5. Enhanced oxygen carrying capacity (on return to sea level) 3 marks
(ii) 1. Reduced pO2 – training very hard; 2. Loss of fitness/detraining effect; 3. Increased lactate production/accumulation; 4. Altitude sickness/weeks to acclimatise; 5. Solution – live at altitude and train at sea level; 6. Other physiological e.g. blood viscosity/psychological/social/environmental factors. 3 marks
Thermoregulation during exercise
• Read hand outs, highlight and add notes to your homework to demonstrate understanding of thermoregulation key terminology.
Thermoregulation
• Using key words, test your partners understanding of the terminology
Plenary activity• What part of the brain controls thermoregulation?
• Hypothalamus
• What is the main job of the thermoregulatory centre?• Maintain the core temperature
• During exercise which mechanism is the most effective for cooling?• Sweat evaporation
• What happens to the body if it gets dehydrated?– Blood volume decreases, performance decreases (insufficient oxygen available)
Cardiovascular driftIncrease in HR as exercise at same intensityWhy• Stroke Volume decreases when working in warmer
climates• Because there is an increase in blood flow to the skin in an
attempt to lose heat through conduction, convection and evaporation
• This means less blood returning to the heart• Therefore reduced SV• To maintain cardiac output, HR must increase
CV Drift
• 2. Blood plasma volume decreases– Fluid seeps into surrounding tissues and cells– Fluid lost to sweating– If athletes fail to re-hydrate, can further reduce
the volume of blood returning to heart– Causing a fall in SV
Altitude trainingLearning Outcomes:• All are able to discuss the benefits of fitness training
methods and explain what altitude training is• Most can understand the importance of
thermoregulation.• Most are able to analyse the benefits and drawbacks
of altitude training to an athlete.• Some can use this knowledge to answer an
examination question in detail.