# data[].attributes.headline
7.	(a) List the different types of altitude training strategies. 

# data[].attributes.subject
7.	(a) List the different types of altitude training strategies. 

# data[].attributes.body
live high- train high
live high- train low
live high- train high

# data[].attributes.headline
1. 	What is overreaching (OR)? What is overtraining (OT)? What are some of the contributory factors of overtraining? What strategies should be applied to avoid overtraining?

# data[].attributes.subject
1. 	What is overreaching (OR)? What is overtraining (OT)? What are some of the contributory factors of overtraining? What strategies should be applied to avoid overtraining?

# data[].attributes.body
Overreaching is the accumulation of training and/or non-training stress with a short-term decrement in performance capacity. It is a relatively small, normal and harmless part of the training process. Recovery of performance capacity typically takes several days to several weeks (~2 weeks). Overtraining is a long-term decrement in performance capacity which may have related physiological and psychological signs and symptoms. Restoration of performance capacity can take up to several months.

Contributing factors:
Maladaptive response
Insufficient sleep
Underperformance

Strategies:
Adequate sleep recovery

# data[].attributes.headline
1. 	What is overreaching (OR)? What is overtraining (OT)? What are some of the contributory factors of overtraining? What strategies should be applied to avoid overtraining?

# data[].attributes.subject
1. 	What is overreaching (OR)? What is overtraining (OT)? What are some of the contributory factors of overtraining? What strategies should be applied to avoid overtraining?

# data[].attributes.headline
1. 	What is overreaching (OR)? What is overtraining (OT)? What are some of the contributory factors of overtraining? What strategies should be applied to avoid overtraining?

# data[].attributes.subject
1. 	What is overreaching (OR)? What is overtraining (OT)? What are some of the contributory factors of overtraining? What strategies should be applied to avoid overtraining?

# data[].attributes.body
OVERREACHING
accumulation of training and/or non-training stress
- short-term decrement in performance capacity
- With/ without related physiological and psychological
signs and symptoms of maladaptation
- restoration of performance capacity: several days to
several weeks

OVERTRAINING
- accumulation of training and/or non-training stress
- long-term decrement in performance capacity with or
without related physiological and psychological signs and
symptoms of maladaptation
- restoration of performance capacity: several weeks or
months

some of the factors:
- inadequate sleep recovery
- maladaptive responses
- high training volume/intensity
- training overload

strategies to avoid overtraining:
- adequate sleep recovery
- adequate rest/recovery between exercise sessions
- exercising >2hrs before sleep
- lower intensity/frequency if symptoms begin

# data[].attributes.headline
1. 	What is overreaching (OR)? What is overtraining (OT)? What are some of the contributory factors of overtraining? What strategies should be applied to avoid overtraining? 

# data[].attributes.subject
1. 	What is overreaching (OR)? What is overtraining (OT)? What are some of the contributory factors of overtraining? What strategies should be applied to avoid overtraining? 

# data[].attributes.body
- Accumulation of training stress with short term decrements of performance

- Contributive factors to OT:
- inadequate sleep recovery
- maladaptive responses
- underperformance

Strategies:
- scheduling exercises
- having more sleep
- tapering

# data[].attributes.headline
2. 	In a study (Riley and Percy, 1994) where trained males were sleep restricted by 3h each night for 3 nights, how did sleep restriction limit strength performance? 

# data[].attributes.subject
2. 	In a study (Riley and Percy, 1994) where trained males were sleep restricted by 3h each night for 3 nights, how did sleep restriction limit strength performance? 

# data[].attributes.body
- Decrease in 1 RM for leg press and deadlift after one night and decrease in 1 RM for bench press after third night

# data[].attributes.headline
2. 	In a study (Riley and Percy, 1994) where trained males were sleep restricted by 3h each night for 3 nights, how did sleep restriction limit strength performance? 

# data[].attributes.subject
2. 	In a study (Riley and Percy, 1994) where trained males were sleep restricted by 3h each night for 3 nights, how did sleep restriction limit strength performance? 

# data[].attributes.body
- Decreased 1RM for leg press & deadlift after each successive night
- Decreased 1RM for bench press after the 3rd night
- Overall, limited training adaptations

# data[].attributes.headline
2. 	In a study (Riley and Percy, 1994) where trained males were sleep restricted by 3h each night for 3 nights, how did sleep restriction limit strength performance? 

# data[].attributes.subject
2. 	In a study (Riley and Percy, 1994) where trained males were sleep restricted by 3h each night for 3 nights, how did sleep restriction limit strength performance? 

# data[].attributes.body
- Decrease 1RM for leg press and deadleift after each successive night
- Decrease 1RM for bench press after the 3rd night

# data[].attributes.headline
2. 	In a study (Riley and Percy, 1994) where trained males were sleep restricted by 3h each night for 3 nights, how did sleep restriction limit strength performance? 

# data[].attributes.subject
2. 	In a study (Riley and Percy, 1994) where trained males were sleep restricted by 3h each night for 3 nights, how did sleep restriction limit strength performance? 

# data[].attributes.headline
1. 	What is overreaching (OR)? What is overtraining (OT)? What are some of the contributory factors of overtraining? What strategies should be applied to avoid overtraining?

# data[].attributes.subject
1. 	What is overreaching (OR)? What is overtraining (OT)? What are some of the contributory factors of overtraining? What strategies should be applied to avoid overtraining?

# data[].attributes.body
Overreaching is a temporary condition that occurs in response to heavy or intense loads. The symptoms of overreaching are generally feeling unwell, disrupted sleep, and mood fluctuations. It does not have any significant impact on athletic performance.

overtraining is a condition in which an athlete experiences fatigue and declining performance in sport despite continuing or increased training. Overtraining can result in mood changes, decreased motivation, frequent injuries and even infections.
To avoid:
- Set goals and follow goals
- Keep training log
- Eat healthy and sleep well
- Stretch, ice, massage

# data[].attributes.headline
2. 	In a study (Riley and Percy, 1994) where trained males were sleep restricted by 3h each night for 3 nights, how did sleep restriction limit strength performance? 

# data[].attributes.subject
2. 	In a study (Riley and Percy, 1994) where trained males were sleep restricted by 3h each night for 3 nights, how did sleep restriction limit strength performance? 

# data[].attributes.body
Sleep restriction decreased 1RM for leg press and deadlift for each successive night.
Decrease 1RM for bench press after the 3rd night only.

# data[].attributes.headline
3.	Why is the air pressure lower at high altitudes?

# data[].attributes.subject
3.	Why is the air pressure lower at high altitudes?

# data[].attributes.body
- Lower density of kPa at higher altitudes due to difference in barometric pressure - atmospheric pressure is lower

# data[].attributes.headline
3.	Why is the air pressure lower at high altitudes?

# data[].attributes.subject
3.	Why is the air pressure lower at high altitudes?

# data[].attributes.body
- lower density (fewer particles per volume)
- therefore decreased PaO2 (alveolar)

# data[].attributes.headline
3.	Why is the air pressure lower at high altitudes?

# data[].attributes.subject
3.	Why is the air pressure lower at high altitudes?

# data[].attributes.body
As altitude increases, the amount of gas molecules in the air decreases—the air becomes less dense than airnearer to sea level.

# data[].attributes.headline
3.	Why is the air pressure lower at high altitudes?

# data[].attributes.subject
3.	Why is the air pressure lower at high altitudes?

# data[].attributes.headline
3.	Why is the air pressure lower at high altitudes?

# data[].attributes.subject
3.	Why is the air pressure lower at high altitudes?

# data[].attributes.body
The air is thinner - lower in density as the amount of gas molecules per volume decreases. Therefore, there is a decrease is barometric pressure.

Decrease partial pressure of oxygen

# data[].attributes.headline
4.	What is generally the quickest physiological compensation (in comparison to sea-level) upon first exposure to high altitude? What is the resultant effect of this response?

# data[].attributes.subject
4.	What is generally the quickest physiological compensation (in comparison to sea-level) upon first exposure to high altitude? What is the resultant effect of this response?

# data[].attributes.body
- Increased Hb and Hct
- hyperventilation
- Increased urine production (kidneys)

# data[].attributes.headline
4.	What is generally the quickest physiological compensation (in comparison to sea-level) upon first exposure to high altitude? What is the resultant effect of this response?

# data[].attributes.subject
4.	What is generally the quickest physiological compensation (in comparison to sea-level) upon first exposure to high altitude? What is the resultant effect of this response?

# data[].attributes.body
The quickest physiological compensation is the ventilatory response in which ventilation rate (VE) increases within minutes. This results in an increase in pulmonary ventilation and an increased effort to provide sufficient oxygen.

# data[].attributes.headline
4.	What is generally the quickest physiological compensation (in comparison to sea-level) upon first exposure to high altitude? What is the resultant effect of this response?

# data[].attributes.subject
4.	What is generally the quickest physiological compensation (in comparison to sea-level) upon first exposure to high altitude? What is the resultant effect of this response?

# data[].attributes.body
Increased ventilation.

# data[].attributes.headline
4.	What is generally the quickest physiological compensation (in comparison to sea-level) upon first exposure to high altitude? What is the resultant effect of this response?

# data[].attributes.subject
4.	What is generally the quickest physiological compensation (in comparison to sea-level) upon first exposure to high altitude? What is the resultant effect of this response?

# data[].attributes.headline
4.	What is generally the quickest physiological compensation (in comparison to sea-level) upon first exposure to high altitude? What is the resultant effect of this response?

# data[].attributes.subject
4.	What is generally the quickest physiological compensation (in comparison to sea-level) upon first exposure to high altitude? What is the resultant effect of this response?

# data[].attributes.body
- increase ventilation leads to a left shift in the oxyhemoglobin dissociation curve.
- increase urine production
- increase resting hr

# data[].attributes.headline
5.	What is the difference between normobaric hypoxia and hypobaric hypoxia?

# data[].attributes.subject
5.	What is the difference between normobaric hypoxia and hypobaric hypoxia?

# data[].attributes.body
Hypobaric hypoxia - low pressure, low oxygen
Normobaric hypoxia - normal pressure, low oxygen

# data[].attributes.headline
5.	What is the difference between normobaric hypoxia and hypobaric hypoxia?

# data[].attributes.subject
5.	What is the difference between normobaric hypoxia and hypobaric hypoxia?

# data[].attributes.body
Normobaric hypoxia: Normal pressure, low oxygen
Hypobaric hypoxia: Low pressure, low oxygen

# data[].attributes.headline
5.	What is the difference between normobaric hypoxia and hypobaric hypoxia?

# data[].attributes.subject
5.	What is the difference between normobaric hypoxia and hypobaric hypoxia?

# data[].attributes.body
Hypobaric: Changing the partial pressure of air molecules within the chamber.
Normobaric: Changing the fraction of oxygen through flooding the room or douglas bag with nitrogen.

# data[].attributes.headline
5.	What is the difference between normobaric hypoxia and hypobaric hypoxia?

# data[].attributes.subject
5.	What is the difference between normobaric hypoxia and hypobaric hypoxia?

# data[].attributes.body
Normobaric hypoxia: normal pressure, low O2
- Hypobaric hypoxia (natural): low pressure, low O2

# data[].attributes.headline
5.	What is the difference between normobaric hypoxia and hypobaric hypoxia?

# data[].attributes.subject
5.	What is the difference between normobaric hypoxia and hypobaric hypoxia?

# data[].attributes.body
Hypobaric hypoxia: low pressure environment and low o2
Normbaric hypoxia: normal pressure and low o2

# data[].attributes.headline
6.	What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

# data[].attributes.subject
6.	What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

# data[].attributes.body
Events that benefit:
- jumping
- throwing
Events that suffer at high altitudes:
- running
-

# data[].attributes.headline
6.	What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

# data[].attributes.subject
6.	What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

# data[].attributes.body
Altitude generally improves performance in burst, throwing, and jumping events because the less dense or "thinner" air creates less resistance.

Altitude impairs performance in highly oxidative events such as marathon running, cycling or swimming.

# data[].attributes.headline
6.	What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

# data[].attributes.subject
6.	What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

# data[].attributes.body
Throwing, jumping events can take advantage of the high altitude because there's less resistance to the object travelling through the air. Aerobic or endurance evets mainly suffer at high altitude.

# data[].attributes.headline
6.	What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

# data[].attributes.subject
6.	What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

# data[].attributes.headline
6.	What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

# data[].attributes.subject
6.	What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

# data[].attributes.body
Events that benefit:
- Jumping
- Throwing

Events that suffer:
- aerobic
- endurance

# data[].attributes.headline
7.	(a) List the different types of altitude training strategies. 

# data[].attributes.subject
7.	(a) List the different types of altitude training strategies. 

# data[].attributes.body
- LH-TH
- LH-TL
- LL-TH

# data[].attributes.headline
7.	(a) List the different types of altitude training strategies. 

# data[].attributes.subject
7.	(a) List the different types of altitude training strategies. 

# data[].attributes.body
Living High and Training High
Living High and Training Low
Living Low and Training High

# data[].attributes.headline
7.	(a) List the different types of altitude training strategies. 

# data[].attributes.subject
7.	(a) List the different types of altitude training strategies. 

# data[].attributes.headline
7.	(a) List the different types of altitude training strategies. 

# data[].attributes.subject
7.	(a) List the different types of altitude training strategies. 

# data[].attributes.headline
(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

# data[].attributes.subject
(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

# data[].attributes.headline
(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

# data[].attributes.subject
(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

# data[].attributes.body
The reason why living high and training low is MORE effective than living high AND training high is because when you live high you are able to to gain important adaptations whilst also maintaining training intensities. For example when live at high altitudes, you experience increased  erythropoetin secretion and therefore increased red blood cell mass volume (increased oxygen carrying capacity). These adaptations also occur for (LH-TH), yet when training high, you are not able to maintain as high intensities or durations/frequency in training and perfomance is decreased as well as sleep quality. This results is a less effective improvement in vo2max when training at high altitudes. Hence, living high and training low is most effective as it enables the haematological adaptations to occur whilst also allowing maximised training conditions and intensities to be achieved which maximises aerobic capacity and performance.

# data[].attributes.headline
(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

# data[].attributes.subject
(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

# data[].attributes.body
Both have similar responses in VO2max, anaerobic threshold and blood oxygen carrying capacity by ~5% but with the LH-TL effects translate into performance (seen with decreased time trial performance).

# data[].attributes.headline
(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

# data[].attributes.subject
(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

# data[].attributes.headline
(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

# data[].attributes.subject
(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

# data[].attributes.headline
(c)	  How high should one go? What is the recommended duration of stay at altitude?

# data[].attributes.subject
(c)	  How high should one go? What is the recommended duration of stay at altitude?

# data[].attributes.body
- 2,500 m
- 3 to 5 weeks

# data[].attributes.headline
(c)	  How high should one go? What is the recommended duration of stay at altitude?

# data[].attributes.subject
(c)	  How high should one go? What is the recommended duration of stay at altitude?

# data[].attributes.body
- 2,500m above sea level or more can stimulate erythropoiesis
- 18-22h/day for 3-4 weeks

# data[].attributes.headline
(c)	  How high should one go? What is the recommended duration of stay at altitude?

# data[].attributes.subject
(c)	  How high should one go? What is the recommended duration of stay at altitude?

# data[].attributes.body
3 - 4 weeks exposure

# data[].attributes.headline
(c)	  How high should one go? What is the recommended duration of stay at altitude?

# data[].attributes.subject
(c)	  How high should one go? What is the recommended duration of stay at altitude?

# data[].attributes.body
- 2500 minimum to stimulate erythropoiesis, the higher the better
duration: 3-4 weeks of exposure for 18-22h/day

# data[].attributes.headline
(c)	  How high should one go? What is the recommended duration of stay at altitude?

# data[].attributes.subject
(c)	  How high should one go? What is the recommended duration of stay at altitude?

# data[].attributes.headline
(d) How long does the altitude effect last once an athlete returns to sea level?

# data[].attributes.subject
(d) How long does the altitude effect last once an athlete returns to sea level?

# data[].attributes.body
14 - 21 days

# data[].attributes.headline
(d) How long does the altitude effect last once an athlete returns to sea level?

# data[].attributes.subject
(d) How long does the altitude effect last once an athlete returns to sea level?

# data[].attributes.body
Haematological adaptations usually begin to decay after 14-21days.

# data[].attributes.headline
(d) How long does the altitude effect last once an athlete returns to sea level?

# data[].attributes.subject
(d) How long does the altitude effect last once an athlete returns to sea level?

# data[].attributes.body
No general consensus, each athlete will vary. Typically we would allow 2-3 weeks post training for a sea level competition to adapt

# data[].attributes.headline
(d) How long does the altitude effect last once an athlete returns to sea level?

# data[].attributes.subject
(d) How long does the altitude effect last once an athlete returns to sea level?

# data[].attributes.body
14-21 days, 2-3 weeks post

# data[].attributes.headline
(d) How long does the altitude effect last once an athlete returns to sea level?

# data[].attributes.subject
(d) How long does the altitude effect last once an athlete returns to sea level?

# data[].attributes.headline
(e)	What sort of performance gain is achieved for athletes with altitude training?

# data[].attributes.subject
(e)	What sort of performance gain is achieved for athletes with altitude training?

# data[].attributes.body
- VO2 max increased

# data[].attributes.headline
(e)	What sort of performance gain is achieved for athletes with altitude training?

# data[].attributes.subject
(e)	What sort of performance gain is achieved for athletes with altitude training?

# data[].attributes.body
- Increased VO₂max at altitude with acclimatisation
- Increased blood oxygen carrying capacity

# data[].attributes.headline
(e)	What sort of performance gain is achieved for athletes with altitude training?

# data[].attributes.subject
(e)	What sort of performance gain is achieved for athletes with altitude training?

# data[].attributes.body
Helps maximise haematological factors and helps facilitate a delay in ventilatory adaption which increases the metabolic cost. Finally there is also improvements in neuromuscular factors to help facilitate running mechanisms

# data[].attributes.headline
(e)	What sort of performance gain is achieved for athletes with altitude training?

# data[].attributes.subject
(e)	What sort of performance gain is achieved for athletes with altitude training?

# data[].attributes.body
-       ↑ VO2max

-       ↑ submax performance

-       ↑ Time trial e.g. 5000m

-        Running economy (but not universally observed)

# data[].attributes.headline
(e)	What sort of performance gain is achieved for athletes with altitude training?

# data[].attributes.subject
(e)	What sort of performance gain is achieved for athletes with altitude training?

# data[].attributes.body
- Decrease 1RM for leg press and deadleift after each successive night
- Decrease 1RM for bench press after the 3rd night

# data[].attributes.headline
1. Overreaching is the short term decrement in performance capacity lasting several days to weeks. Overtraining is the long term decrement in performance capacity last several weeks to months. Inadequate sleep, too many high intensity training sessions in without adequate spacing for rests, and repetitive movements. Allow adequate rests between training session and training different parts of the body on different days.

# data[].attributes.subject
1. Overreaching is the short term decrement in performance capacity lasting several days to weeks. Overtraining is the long term decrement in performance capacity last several weeks to months. Inadequate sleep, too many high intensity training sessions in without adequate spacing for rests, and repetitive movements. Allow adequate rests between training session and training different parts of the body on different days.

# data[].attributes.body
Air pressure is lower at high altitudes as the air is thinner, whereby there is a lower density in which there are fewer particles per volume. Additionally, there is decreased PAO2 (alveolar) at high altitudes.

# data[].attributes.body
- Normobaric hypoxia: normal pressure, low O2
- Hypobaric hypoxia (natural): low pressure, low O2

# data[].attributes.body
- There will a decrease in haemoglobin saturation with oxygen.
- Chemoreceptors in carotid arteries will signal the brain to increase ventilation to provide sufficient oxygen.

# data[].attributes.body
Altitude improves performance in short and powerful burst activities as well as jumping and throwing events. This is because there is less air resistance. Altitude impairs performance in endurance events because of the lack of oxygen available.

# data[].attributes.body
a) Living High and Training Low

Living High and Training High

Living Low and Training High

b) Living and training at altitude (LH-TH) is less effective as it leads to decreased performance, training intensity, training duration at sport specific intensity, decreased quality of sleep, increased fatigue and recovery time. Whereas, living at altitude and training near sea level (LH-TL) leads to an increase in VO2 max and blood oxygen capacity. It leads to a combination of haematological adaptations + maintenance of training velocities and oxygen flux presumably allowing an increase in velocity at VO2max and lactate threshold.