Remake of EXSS2022 Exercise Physiology- Training Adaptations - Tute 2 Mon 4- 6pm by Tuguy Esgin

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?

tuguyesgin1 — 2020-10-19 03:28:16 UTC

- Overreaching: where you are routinely training without adequate recovery in between training sessions. Muscles don’t have time to adequately recover. There will be a short-term decrement in performance capacity. Will take several days to weeks restore full performance capacity.

- Overtraining: results from an accumulation of training and/or non-training stress. It will have a long-term decrement on performance capacity with or without related physiological & psychological signs & symptoms of maladaptation. Restoration of performance capacity may take several weeks to months.

- Factors that contribute to overtraining:

o Inadequate sleep and recovery

o Maladaptive responses

o Training frequently without adequate rest in between for long periods of time.

- Strategies to avoid over-training:

o Adjust training routine to allow certain muscle groups adequate time to recover – e.g. 6-day split

o Have adequate recovery time and sleep

o Look after your nutrition

o Make sure to have rest days

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?

tuguyesgin1 — 2020-10-19 03:28:46 UTC

overreaching = short term overload and decrease in performance capacity, can be managed and performance restored in a days/week.

overtraining = long term overreaching - weeks to months to restore performance capacity

to avoid; decrease volume/frequency and intensity possibly.

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?

tuguyesgin1 — 2020-10-19 03:28:55 UTC

Overreaching is where there is a reduction of performance in the short term. These changes usually reduce and performance returns in days/weeks.

Overtraining is long term overreaching where it might take weeks or months to restore performance

Contributing Factors -
sleep
mood
nutrition
injury

Strategies to avoid-
detraining
rest days

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?

tuguyesgin1 — 2020-10-19 03:28:58 UTC

Overreaching= short-term reduction in performance. Performance restored days/weeks.

Overtraining= long-term reduction in performance. Performance restored in weeks/months

Contributing Factors:
-sleep disturbance
- mood disturbance/ depression
-inadequate performance
-muscle damage/ mechanical overload

Strategies to avoid overtraining?
- decrease training frequency = enables adequate recovery

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?

tuguyesgin1 — 2020-10-19 03:30:09 UTC

Training adaptations were limited, this was observed in:
- decrease 1 RM for leg press & deadlift after each successive night
- decrease 1 RM for bench press after the 3rd night only

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?

tuguyesgin1 — 2020-10-19 03:30:12 UTC

decreased 1RM deadlift and leg press after each successive night

decreased 1RM for bench press after 3rd night only

LIMITS TRAINING ADAPTATIONS --> NEGATIVELY IMPACTED STRENGTH

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?

tuguyesgin1 — 2020-10-19 03:30:15 UTC

decreased 1RM for leg press and deadlift after each successive night
decreased 1RM fro bench press after the 3rd night only

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?

tuguyesgin1 — 2020-10-19 03:30:18 UTC

Sleep deprivation = decreased strength performance
-LEG PRESS/ DEADLIFT: decrease of 1RM load, worsened each night
-BENCH; decrease of 1RM load, but only observed after 3rd night of sleep deprivation

3. Why is the air pressure lower at high altitudes?

tuguyesgin1 — 2020-10-19 03:30:29 UTC

there is a lower density air - less air particles/volume - air is "thinner"

3. Why is the air pressure lower at high altitudes?

tuguyesgin1 — 2020-10-19 03:30:31 UTC

at higher altitudes there is less air molecules meaning the barometric pressure decreases which decreases the partial pressure of oxygen in the air. the % of oxygen in the air does not change as altitude increases or decreases.

3. Why is the air pressure lower at high altitudes?

tuguyesgin1 — 2020-10-19 03:30:34 UTC

The air density is lower, fewer particles/volume

3. Why is the air pressure lower at high altitudes?

tuguyesgin1 — 2020-10-19 03:30:37 UTC

Air becomes less dense (fewer particles per volume) the higher a person ascends, however the percentage of oxygen, carbon dioxide and nitrogen remains relatively similar

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?

tuguyesgin1 — 2020-10-19 03:30:50 UTC

Increased respiration rate and volume in an attempt to compensate for the "thin air" as there is a decrease in O2 being able diffuse into tissues and cells (as the conc. gradient is less contrasted) therefore less O2 being able to be consumed as there is less availability from the decrease in conc. at the higher altitudes. however this compensation is not enough to be sustained for long periods of time.

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?

tuguyesgin1 — 2020-10-19 03:30:53 UTC

due to partial pressure of oxygen decreasing, results in less oxygen molecules being bound to haemoglobin molecules which causes increased ventilation to ensure enough oxygen is supplied.

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?

tuguyesgin1 — 2020-10-19 03:30:55 UTC

- partial pressure of oxygen decreases --> less oxygen
- decreased blood volume
- Haemoconcentration (same amount of total red blood cell count per volume of fluid)
- increased respiration to compensate for "thin air".

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?

tuguyesgin1 — 2020-10-19 03:30:58 UTC

The partial pressure of inspired oxygen decreases causing a decrease in partial pressure of oxygen in the alveolar and arteries causing a decrease in the percentage of hemoglobin saturated with oxygen. This lowered partial pressure of oxygen is sensed by chemoreceptors in the carotid arteries causing increased ventilation within minutes to provide sufficient oxygen

5. What is the difference between normobaric hypoxia and hypobaric hypoxia?

tuguyesgin1 — 2020-10-19 03:31:12 UTC

Normobaric – normal pressure but lower percentage of oxygen compared to the 20.93% at sea level. Can be ‘man made’ by methods like nitrogen dilution.

Hypobaric- at altitude, ie the overall pressure is lower than sea level, but percentage of oxygen is the same as at sea level

5. What is the difference between normobaric hypoxia and hypobaric hypoxia?

tuguyesgin1 — 2020-10-19 03:31:15 UTC

normobaric hypoxia = normal air pressure but a lower partial pressure of O2 - potentially man made

hypobaric hypoxia; air pressure is reduced i.e. at altitude. O2 percentage is the same as at sea level but due to reduced air pressure, oxygen partial pressure is lower.

5. What is the difference between normobaric hypoxia and hypobaric hypoxia?

tuguyesgin1 — 2020-10-19 03:31:18 UTC

Normobaric - normal air pressure but there is lower percentage of oxygen compare to the standard 20.93%. This can be man made.

Hypobaric - When the air pressure is lower, i.e. at altitude. So there percentage is the same but pressure is lower

5. What is the difference between normobaric hypoxia and hypobaric hypoxia?

tuguyesgin1 — 2020-10-19 03:31:43 UTC

Hypobaric hypoxia = low pressure and low oxygen
Normobaric hypoxia = normal pressure, low oxygen

6. What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

tuguyesgin1 — 2020-10-19 03:40:07 UTC

Take advantage: jumping events, throwing, anything that requires movement through air

Suffer at high altitude: Cycling, mountaineering, rock climbing,

6. What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

tuguyesgin1 — 2020-10-19 03:40:11 UTC

altitude impairs endurance events but improves performance in burst, throwing and jumping events as there is less resistance in thinner air.

6. What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

tuguyesgin1 — 2020-10-19 03:40:15 UTC

- altitude impairs performance in highly oxidative events e.g aerobic events
- altitude generally improves performance in burst, throwing and jumping events
- less resistance to movement due to “thin air”

6. What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude?

tuguyesgin1 — 2020-10-19 03:40:18 UTC

7. (a) List the different types of altitude training strategies.

tuguyesgin1 — 2020-10-19 03:42:02 UTC

LHTH, LHTL, LLTH

7. (a) List the different types of altitude training strategies.

tuguyesgin1 — 2020-10-19 03:42:05 UTC

LH-TH
LH-TL
LL-TH

7. (a) List the different types of altitude training strategies.

tuguyesgin1 — 2020-10-19 03:42:08 UTC

Live High - Train High
Live High - Train Low
Live Low - Train High

7. (a) List the different types of altitude training strategies.

tuguyesgin1 — 2020-10-19 03:42:11 UTC

1. Arrive 12-18 hours at competition site prior to event= reduces possible altitude sickness

2. Acclimatise= training at an increased altitude for a longer period of time. enables performance at high altitude to be improved

STRATEGIES:
- Live high, Train high: LH + TH
-Live high, train low: LH TL
-live low, train high; LL + TH

(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

tuguyesgin1 — 2020-10-19 03:42:22 UTC

LHTH may be less effective for adaptations in the cardiovascular system as athletes cannot train at high intensities at high altitude. This means they can’t ‘tale advantage’ of the adaptations, as they would if they were living at altitude but training at sea level.

(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

tuguyesgin1 — 2020-10-19 03:42:27 UTC

LH-TL is more effective for athletes as they are able train at a higher intensities (absolute work rate) to increase increase their VO2max but are still able to gain the physiological benefits that come from living at high altitudes.
LH-TH; athletes are unable to train at a high enough absolute work rate in order to see benefits in performance.

(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

tuguyesgin1 — 2020-10-19 03:42:31 UTC

LH-TH
- less effective because they train at a lower absolute intensity because there is less oxygen. They experience decreased performance, decreased training intensity, decreased training duration, increased general fatigue and recovery time.

LH-TL
- increased performance (more effective)
- increased VO2max
- increased blood oxygen carrying capacity (Stimulated erythropoietin secretion, resulting in red ↑ blood cell mass volume)
- Combination of haematological adaptations + maintenance of training velocities and oxygen flux presumably allowing an increase in velocity at VO2max and lactate threshold.

↑ ~6% in VO2max for sub-elite and elite athletes (consistent)
↑ ~4 % in submax performance for sub-elite and elite athletes (consistent)

(b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss.

tuguyesgin1 — 2020-10-19 03:42:34 UTC

LH-TL is more effective than LH TH as a higher absolute work rate can be achieved during sessions which enables them to train and increase their VO2 max than those who TH and cannot reach the same absolute work rate. However, the LH TL group also reaps the benefits that come from altitude living such as EPO and Hb content

(c) How high should one go? What is the recommended duration of stay at altitude?

tuguyesgin1 — 2020-10-19 03:42:54 UTC

Greater than 3 weeks to cause erythropoiesis

No more than 4000m

low risk SL-2500m

moderate risk 2500m-3000m

high risk <3000m

(c) How high should one go? What is the recommended duration of stay at altitude?

tuguyesgin1 — 2020-10-19 03:42:57 UTC

approximately 21 days.
minimum of 12 hours a day at altitude but 18-22hours is ideal to stimulate adaptations.

>2500m for erythropoiesis

(c) How high should one go? What is the recommended duration of stay at altitude?

tuguyesgin1 — 2020-10-19 03:43:01 UTC

The recommended stay is 3-4 weeks with exposure for about 18-22hours/day

(c) How high should one go? What is the recommended duration of stay at altitude?

tuguyesgin1 — 2020-10-19 03:43:05 UTC

-2500m+ (no more than 4000m)
- minimum of 3wks at a minimum of 12 hours
- should be 4wks + and 18-22hrs optimal

(d) How long does the altitude effect last once an athlete returns to sea level?

tuguyesgin1 — 2020-10-19 03:43:21 UTC

3-4 weeks , but optimal timeframe for performance is 2-3 weeks.
This is due to haemotological (allow time for erythropoiesis), ventilatory (time to reverse the ventilatory adaptation, as it causes unnecessary respiratory muscle oxygen cost- overuse of vent. muscles at sea level), and neuromuscular adaptations (reverse the change in muscle mechanics that occurred when training at lower intensities at altitude)

(d) How long does the altitude effect last once an athlete returns to sea level?

tuguyesgin1 — 2020-10-19 03:43:24 UTC

about 3-4 weeks

heamtological last about 14-21 days

neuromuscular --> athletes need time to facilitate a correction of running mechanics

ventilation

(d) How long does the altitude effect last once an athlete returns to sea level? (6 marks)

tuguyesgin1 — 2020-10-19 03:43:28 UTC

- Typical advice usually advocates targeting sea-level competition 2-3 weeks post training program
- haematological adaptations usually begin to decay after 14-21 days.

(d) How long does the altitude effect last once an athlete returns to sea level?

tuguyesgin1 — 2020-10-19 03:43:32 UTC

3-4 weeks
optimal performance observed around 3week mark

(e) What sort of performance gain is achieved for athletes with altitude training?

tuguyesgin1 — 2020-10-19 03:43:44 UTC

Altitude training can produce increases in speed, strength, endurance, and recovery by maintaining altitude exposure for a significant period of time.

LH-TH:
- about 4% increase in vo2max for sub-elite athletes
- 1-2% increase in submax performance for sub-elite and elite athletes

LH-TL:
- about 6% increase in vo2max for sub-elite and elite athletes
- about 4% increase in submax performance for sub-elite and elite performance

LL-TH:
-

(e) What sort of performance gain is achieved for athletes with altitude training?

tuguyesgin1 — 2020-10-19 03:43:48 UTC

enhanced jump, burst and throwing performance.

if following LHTL --> increased vo2 max with increasing training intensity, increased blood oxygen carrying capacity (stimulated by EPO secretion resulting in creased RBC volume mass), can maintain training at a higher absolute work load when they train at sea level, haematological adaptations and maintenance of training velocity and oxygen flux --> allowing an increase in velocity at vo2 max, improved lactate threshold (right shift).

(e) What sort of performance gain is achieved for athletes with altitude training?

tuguyesgin1 — 2020-10-19 03:43:52 UTC

LH-TH: approx 4% increase in VO2max for sub elite athletes. Inconsistent results for elite athletes (no change/increase/decrease). Inconsistent 1-2% increase in submax performance for elite and sub elite athletes.

LL-TH: Consistent Increased performance in both submax and max performance from elite and sub elite athletes

LH-TL:
Consistent small increase for vo2max in sub elite, limited research in elite
inconsistent small increase for subma

(e) What sort of performance gain is achieved for athletes with altitude training? (6 marks)

tuguyesgin1 — 2020-10-19 03:43:56 UTC

Goal= increased RBC volume

LHTH= 4% increase in VO2max sub-elite, 1-2% elite athletes