EXSS2022 Exercise Physiology- Training Adaptations - Tute 2 Mon 2-4pm by Tuguy Esgin https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0 Exercise recovery and altitude physiology / training en-us 2020-10-18 23:54:40 UTC 2025-11-16 16:49:45 UTC hello@padlet.com 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839378703 - Decrease in 1 RM for leg press and deadlift after one night and decrease in 1 RM for bench press after third night]]> 2020-10-18 23:57:51 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839378703 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839378758 - Decreased 1RM for leg press & deadlift after each successive night
- Decreased 1RM for bench press after the 3rd night
- Overall, limited training adaptations]]> 2020-10-18 23:57:54 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839378758 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839378828 Sleep restriction decreased 1RM for leg press and deadlift for each successive night. 
Decrease 1RM for bench press after the 3rd night only.]]> 2020-10-18 23:57:57 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839378828 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839378874 - Decrease 1RM for leg press and deadleift after each successive night
- Decrease 1RM for bench press after the 3rd night ]]> 2020-10-18 23:58:00 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839378874 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379000 2020-10-18 23:58:07 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379000 3. Why is the air pressure lower at high altitudes? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379789 - Lower density of kPa at higher altitudes due to difference in barometric pressure - atmospheric pressure is lower]]> 2020-10-18 23:58:55 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379789 3. Why is the air pressure lower at high altitudes? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379843 - lower density (fewer particles per volume)
- therefore decreased PaO2 (alveolar)]]> 2020-10-18 23:58:58 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379843 3. Why is the air pressure lower at high altitudes? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379890 As altitude increases, the amount of gas molecules in the air decreases—the air becomes less dense than airnearer to sea level.]]> 2020-10-18 23:59:01 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379890 3. Why is the air pressure lower at high altitudes? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379935 2020-10-18 23:59:04 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379935 3. Why is the air pressure lower at high altitudes? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379982 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]]> 2020-10-18 23:59:07 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839379982 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839381202 - Increased Hb and Hct
- hyperventilation
- Increased urine production (kidneys)]]> 2020-10-18 23:59:41 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839381202 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382020 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.]]> 2020-10-19 00:00:29 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382020 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382111 Increased ventilation. ]]> 2020-10-19 00:00:35 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382111 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382155 2020-10-19 00:00:38 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382155 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382217 - increase ventilation leads to a left shift in the oxyhemoglobin dissociation curve. 
- increase urine production
- increase resting hr]]> 2020-10-19 00:00:41 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382217 5. What is the difference between normobaric hypoxia and hypobaric hypoxia? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382542 Hypobaric hypoxia - low pressure, low oxygen
Normobaric hypoxia - normal pressure, low oxygen

]]> 2020-10-19 00:01:00 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382542 5. What is the difference between normobaric hypoxia and hypobaric hypoxia? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382589 Normobaric hypoxia: Normal pressure, low oxygen
Hypobaric hypoxia: Low pressure, low oxygen 

]]> 2020-10-19 00:01:03 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382589 5. What is the difference between normobaric hypoxia and hypobaric hypoxia? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382636 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. ]]> 2020-10-19 00:01:06 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382636 5. What is the difference between normobaric hypoxia and hypobaric hypoxia? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382680  Normobaric hypoxia: normal pressure, low O2
- Hypobaric hypoxia (natural): low pressure, low O2]]> 2020-10-19 00:01:08 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382680 5. What is the difference between normobaric hypoxia and hypobaric hypoxia? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382724 Hypobaric hypoxia: low pressure environment and low o2
Normbaric hypoxia: normal pressure and low o2]]> 2020-10-19 00:01:11 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839382724 6. What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383265 Events that benefit:
- jumping
- throwing
Events that suffer at high altitudes:
- running
- ]]> 2020-10-19 00:01:38 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383265 6. What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383333 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.]]> 2020-10-19 00:01:42 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383333 6. What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383393 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. ]]> 2020-10-19 00:01:45 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383393 6. What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383455 2020-10-19 00:01:48 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383455 6. What sports can take advantage of the thinner air for performance gain at high altitude? What events generally suffer at high altitude? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383505 Events that benefit:
- Jumping
- Throwing

Events that suffer:
- aerobic
- endurance]]> 2020-10-19 00:01:51 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383505 7. (a) List the different types of altitude training strategies. tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383864 - LH-TH
- LH-TL
- LL-TH]]> 2020-10-19 00:02:11 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383864 7. (a) List the different types of altitude training strategies. tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383955 live high- train high
live high- train low
live high- train high]]> 2020-10-19 00:02:15 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839383955 7. (a) List the different types of altitude training strategies. tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384036 Living High and Training High 
Living High and Training Low
Living Low and Training High]]> 2020-10-19 00:02:20 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384036 7. (a) List the different types of altitude training strategies. tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384095 2020-10-19 00:02:23 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384095 7. (a) List the different types of altitude training strategies. tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384156 2020-10-19 00:02:27 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384156 (b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss. tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384367 2020-10-19 00:02:39 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384367 (b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss. tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384442 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. ]]> 2020-10-19 00:02:42 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384442 (b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss. tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384503 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). ]]> 2020-10-19 00:02:46 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384503 (b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss. tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384586 2020-10-19 00:02:51 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384586 (b) Living and training at altitude (LH-TH) is less effective than living at altitude and training near sea level (LH-TL). Discuss. tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384650 2020-10-19 00:02:55 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384650 (c) How high should one go? What is the recommended duration of stay at altitude? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384903 - 2,500 m
- 3 to 5 weeks]]> 2020-10-19 00:03:10 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384903 (c) How high should one go? What is the recommended duration of stay at altitude? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384953 - 2,500m above sea level or more can stimulate erythropoiesis
- 18-22h/day for 3-4 weeks]]> 2020-10-19 00:03:13 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839384953 (c) How high should one go? What is the recommended duration of stay at altitude? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385038 3 - 4 weeks exposure ]]> 2020-10-19 00:03:17 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385038 (c) How high should one go? What is the recommended duration of stay at altitude? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385090 - 2500 minimum to stimulate erythropoiesis, the higher the better 
duration: 3-4 weeks of exposure for 18-22h/day ]]> 2020-10-19 00:03:20 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385090 (c) How high should one go? What is the recommended duration of stay at altitude? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385145 2020-10-19 00:03:24 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385145 (d) How long does the altitude effect last once an athlete returns to sea level? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385326 14 - 21 days]]> 2020-10-19 00:03:36 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385326 (d) How long does the altitude effect last once an athlete returns to sea level? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385421 Haematological adaptations usually begin to decay after 14-21days. ]]> 2020-10-19 00:03:40 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385421 (d) How long does the altitude effect last once an athlete returns to sea level? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385511 No general consensus, each athlete will vary. Typically we would allow 2-3 weeks post training for a sea level competition to adapt]]> 2020-10-19 00:03:45 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385511 (d) How long does the altitude effect last once an athlete returns to sea level? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385555 14-21 days, 2-3 weeks post ]]> 2020-10-19 00:03:48 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385555 (d) How long does the altitude effect last once an athlete returns to sea level? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385611 2020-10-19 00:03:51 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839385611 (e) What sort of performance gain is achieved for athletes with altitude training? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839386150 - VO2 max increased]]> 2020-10-19 00:04:03 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839386150 (e) What sort of performance gain is achieved for athletes with altitude training? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839386352 - Increased VO2max at altitude with acclimatisation
- Increased blood oxygen carrying capacity]]> 2020-10-19 00:04:07 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839386352 (e) What sort of performance gain is achieved for athletes with altitude training? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839386536 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]]> 2020-10-19 00:04:11 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839386536 (e) What sort of performance gain is achieved for athletes with altitude training? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839386601 -       ↑ VO2max
-       ↑ submax performance 
-       ↑ Time trial e.g. 5000m 
-        Running economy (but not universally observed)
]]> 2020-10-19 00:04:15 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839386601 (e) What sort of performance gain is achieved for athletes with altitude training? tuguyesgin1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839386689 2020-10-19 00:04:19 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839386689 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839387451 - 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]]> 2020-10-19 00:05:05 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839387451 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839388185 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]]> 2020-10-19 00:05:48 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839388185 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839388770 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 ]]> 2020-10-19 00:06:21 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839388770 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839389401 2020-10-19 00:06:55 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839389401 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 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839389896 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]]> 2020-10-19 00:07:24 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839389896 2. https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839647747 - Decrease 1RM for leg press and deadleift after each successive night
- Decrease 1RM for bench press after the 3rd night]]> 2020-10-19 03:07:25 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839647747 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. https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839648931 2020-10-19 03:08:19 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839648931 QUESTION 1 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839649761 2020-10-19 03:08:58 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839649761 Q3 Answer https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839650442 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.

]]> 2020-10-19 03:09:28 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839650442 5. https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839653128 - Normobaric hypoxia: normal pressure, low O2
- Hypobaric hypoxia (natural): low pressure, low O2]]> 2020-10-19 03:11:17 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839653128 4. https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839653821 - There will a decrease in haemoglobin saturation with oxygen.
- Chemoreceptors in carotid arteries will signal the brain to increase ventilation to provide sufficient oxygen.]]> 2020-10-19 03:11:51 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839653821 6. https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839675121 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.]]> 2020-10-19 03:28:17 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839675121 Q7 https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839702137 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. 
]]> 2020-10-19 03:48:59 UTC https://padlet.com/tuguyesgin1/lr13r97pzc3fl6q0/wish/839702137