PE-Exercise physiology

physiological changes in cold

- peripheral vasoconstriction: blood vessels constrict to reduce heat loss and maintain core temperature. results in reduced blood flow to extremities increasing risk of frost bite.
- shivering/ increased metabolic rate: involuntary contraction of muscles generate heat and increase energy expenditure. leads to early onset of fatigue and reduced glycogen stores.
- decreased muscle function/coordination: cold temps slow down muscle conduction velocity, reducing reaction time, coordination. muscle stiffness increases reducing power output, flexibility and increases injury risk.
- respiratory effects: cold, dry air irritates airways, leading to breathing diffiuculties increasing the risk of exercise induced bronchoconstriction/ asthma.
- hypothermia: prolonged exposure to cold can lead to core temp dropping below 35degrees which impairs body functions.

physiological changes in altitude

- immediate: increased respiratory rate, increased heart rate, decreased VO2 max, increased tidal volume, decrease o2 in blood, increased BP, decreased stroke volume, dizziness, nausea, headache, sleeplessness.
- Long term: increased RBC, increases haemoglobin volume, increased capillarization, increased aerobic enzymes, increased mitochondria, increased myoglobin, increased viscosity.
- reduced Oxygen avaliabilty: lower atmospheric pressure reduces o2 intake. leading to lower saturation in the blood. this decreases vo2 max making endurance difficult
- increased ventilation: body breathes faster and deeper to compensate for lack of o2. leads to respiratory alkalosis (increased blood Ph) causing dizziness.
- increased HR/Cardiac output: heart pumps faster to deliver o2 to muscles. the increased cardiovascular strain caused earlier fatigue.
- increased RBC production: body increases EPO stimulating RBC production. this improves o2 carrying capacity.
- Dehydration risk: Increased breathing rate and dry air causes grater fluid loss through respiration. may experience dehydration without noticing it.
- Altitude sickness: symptoms include headache, nausea, insomnia due to reduced o2 levels. can impair cognitive function and reaction tim

name the training methods for altitude and what one is best

live high train low (best), live low train high, live high train high

describe live high train low (physiological adaptations, limitations, what athletes)

- live at high altitudes to gain physical adaptations but train low to maintain intensity.

- Physiological adaptations include increased RBC production, increased hemoglobin concentration, increased intensity training without o2 restrictions. enhance VO2 max and endurance.

- best for elite endurance athletes and people that need both aerobic and adaptations and high intensity training.

- limitations include it requires access to high and low altitude facilities which can be costly, takes several weeks to develop.

describe live high train high (physiological adaptations, limitations, what athletes)

- Live high train high: live and train at about 2000-3000m ASL.

- physiological adaptations include increased ethroprotien production leading to more RBC, increased o2 carryin capacity, improved VO2 max but compromised at low o2 levels.

- best for endurance athletes and athletes who can adapt to training at low intensity.

- limitations include increased fatigue as low o2 and increased risk of altitude sickness.

describe live low train high (physiological adaptations, limitations, what athletes)

- live at sea level but train in simulated or real altitude environments.

- physiological adaptations are improved muscle efficiency in low o2 conditions, enhanced o2 utilisation at muscle level, doesnt significantly increase RBC.

- Best for athletes in short distance bursts or athletes that cant commit to high altitudes.

Accimatization for altitude

gradually train at altitude for 7-14 days before comp to allow body to adjust. increases RBC count.

accimatization for humidity

training in similar conditions 7-14 days before event improves body sweat response and plasma volume. it allows for better thermoregulation and fluid retention.

physiological changes in humidity

- reduced sweat evaporation: air is already saturated with moisture so sweat doesn’t evaporate efficiently. leads to increased core temp and increased risk of heat related illness
- increased sweat rate and dehydration: body sweats more to compensate for heat but cooling isnt effective as evaporation is reduced. this leads to muscle cramps, dizziness and fatigue due to electrolyte and fluid loss.
- Cardiovascular strain: increased HR as bodies attempt to regulate temp. more blood is diverted to skin for cooling, decreased o2 to muscles
- early onset of fatigue: increased rate of percieved exertion due to thermoregulatory stress. Cognitive funtion and decision making will decline.
- increased core temp: as body cant cool itself, internal heat builds up quicker leading to early fatigue and decreased endurance.

acclimatization for heat

- training in similar conditions (either simulated or real) for 7-14 days allows body to cope with heat. It improves sweat response, increased plasma volume, decreased HR drift.

physiological changes in heat

- Increased core temp: rises due to increased metabolic heat production. can lead to heat exhaustion/stroke
- Increased sweat rate: bodies primary cooling method but can lead to electrolyte loss which leads to reduced plasma volume which effects cardiovascular function and performance.
- increased heart rate: (cardiovascular drift) to compensate fluid loss, HR increases to maintain cardiac output. blood flow is redirected to skin for cooling which reduces o2 delivery to working muscles.
- Increased perceived effort/fatigue: (phycological) body works harder to cool its self so earlier fatigue. CNS is impaired affecting decision.
- increased skin blood flow: blood vessels near skin vasodilate to help dissipate heat radiation/convection. reduces blood supply to working muscles and impacting performance.

what are protein powders

they help with muscle growth and repair

benefits of protein powder

1. muscle growth and repair: maintains muscle mass

2. supports metabolism and fat loss: increase satiety (felling full) reduced craving, it needs more energy to break down son increases calorie burn.

3. strengthens immune system: contains amino acids which produce antibodies to support immune function.

4. enhances recovery: assists in recovering muscles and reduces soreness

5. supports hormone and enzyme production; produces hormones like insulin, GH, digestive enzymes

risks of protein powder

puts excess pressure on your kidneys and increases the amount of calcium in urine and decreases bone health in long term.

what are anabolic steroids

they are image and performance enhancing drugs taken by athletes to change image and enhance their performance

risks of anabolic steroids

• general: mood swings, sleeping difficulty, liver disease/failure, kidney disease/failure, difficulty urinating, increased cholesterol, hypertension

• female: deeper voice, reduce breast size, hypertrophy of clitoris, alopecia, acne, abnormal mensural cycle

• male: decreased testice size, decreased sperm count, erectile dysfunction, invol/long lasting erection.

benefits of anabolic steroids

increase lean muscle mass, strengthen and improve endurance, reduce fat, help recover faster, increased muscle hypertrophy,

benefits of caffeine

Produces mild CNS stimulation which reduces fatigue, increased concentration and alertness, slows the rate of glycogen depletion.

risks of caffeine

high dosages cause anxiety, insomnia, and nervousness

what is creatine

natural compound found in food. stored in muscles and helps produce ATP. short power bursts.

benefits of creatine

increased hydration as it draws water to cell improving cell function, enhanced recovery by reducing cell inflammation, improves muscle growth by stimulating muscle protein synthesis, increased ATP production.

risks of creatine

kidney concerns (for people with existing problems, digestive issues (bloating, cramping, diarrhea), water retention and weight gain as increased muscle eater content.

what is EPO

hormone produced by kidneys that stimulates RBC production in bone marrow.

benefits of EPO

increases RBC production for better o2 delivery, enhances endurance, helps with recovery as supports oxygenation of tissues.

risks of EPO

thick blood increases stroke, heart attack, and blood clots.

what is blood doping

illegal method of performance enhancing used to increase RBC count.

benefits of blood doping

Increased o2 capacity which leads to increased endurance, delay in fatigue

risks of blood doping

thick blood, high BP due to excess RBC, infection from improper transfusion or storage.

describe Periodisation

the structured division of training into phases to help athletes systematically develop strength, fittness, and skill while minimising fatigue and injury. it ensures athletes peak at right time by varying intensity, volume, and recovery.

describe macrocycle

covers 1-4 years. it is divided into pre, off and, in season, tapering. goal is for overall fitness and performance goals established.

describe pre season

lasts 4 months. Main focus is to build up sport specific fitness (aerobic, anaerobic), convert strength to power, and develop skills and tactics, increase inensity while volume gradually decreases 80-90%. prepares athletes for match demands.

describe in season

4 months. Key focus is maintaining fitness strength levels and peaking for key competitions while taperong before main events. involves high intensity and low volume. focus is performance and recovery, while fine tuning skills and game strategies. 90-100%

describe off season

2 months. main focus is recovery (mental and physical), general conditioning, strength development, addressing weaknesses or injuries. 60% effort, 3 gym/wk. Training is low intensity but high volume.

describe mesocycle

lasts 4-6 weeks. each cycle focuses on a specific fitness component. typically 3 week overload 1 week recovery.

describe microcycle

lasts 1 week (7-10 days). details daily intensity, volume and exercises. includes 2 high load sessions and one recovery.

describe active recovery (define, example, benefits)

• low intensity exercise that promotes blood flow without adding stress.

• e.g 15-20 mins cycle at 50% HR, jog, walk.

• benefits are it reduced muscle soreness (DOMS), enhances flexibility and mobility, maintains neuromuscular connection without over load.

describe massage therapy (define, example, benefits)

• manual manipulation of muscles to release tension and promote recovery.

• e.g post match massage on quads, trigger point deep tissue massage.

• benefits are increase circulation and nutrition recovery, reduce muscle tightness, promotes parasympathetic nervous system, can reduce DOMS

describe the 3 types of thermal strategies of recovery (define, example, benefits)

- cold water immersion: ice bath at 10-15 degrees for 10-15 minutes. it reduces inflammation, muscle damage and soreness.

- contrast water therapy: alternating hot (37-40) and cold water (10-15) every 2 minutes. it enhances blood flow and reduces swelling.

- Cryotherapy: whole body cold chamber (-110- -140) for 2-3 minutes. it reduces inflammation, may help CNS recovery

describe hydrostatic recovery (define, example, benefits)

• recovery done in water using buoyancy and pressure.

• e.g walking in waist deep water, aqua jogging.

• benefits include decreases joint stress/impact, enhance circulation via hydrostatic pressure, aids in lymphatic drainage.

describe compression garments (define, example, benefits)

• tight clothing to enhance venous return and reduce inflammation.

• e.g compression tights, shorts, calf sleeves.

• benefits include reduce swelling and fluid build up, speed up blood return to heart, and reduce perception of fatigue and soreness

describe over training

- a physical, behavioral, and emotional condition when exercise exceeds recovery capacity.

- a way to continue improvement is to progressively increase training however, when it is carried to far training becomes excessive and produces no improvement and in a chronic state of fatigue.

symptoms of overtraining

• Physical: constant fatigue, on going soreness, frequent illness, poor coordination, and disrupted sleep

• performance: decreased strength, speed, or endurance. plateauing or regressing fitness tests,

• psychological: low motivations, irritability, anxiety, mood swings, lack of concentration,

• Physiological: elevated resting HR, decreased appetite. increased perceived effort during easy sessions. mensural cycle stops for a women.

describe peaking and how to apply it

• when an athlete achieves highest level of performance due to structured training, recovery and tapering. it ensures physical, technical, and psychological prep is optimized for key events.

• apply it in training by gradually reducing training volume (40-60%) leading up to comp and maintaining intensity (85-95%) to preserve adaptations, increase rest/recovery, focus on comp specific skills.

describe tapering and how to apply it

• a planned reduction of volume while maintaining intensity to allow optimal recovery.

• apply it by reducing total training (40-60%) over 1-4 weeks while maintaining 85-95% intensity, but having shorter more explosive sessions and increase recovery time.

describe tapering and how to apply it

• a planned reduction of volume while maintaining intensity to allow optimal recovery.

• apply it by reducing total training (40-60%) over 1-4 weeks while maintaining 85-95% intensity, but having shorter more explosive sessions and increase recovery time.

define recovery

• recovery is essential to allow for physiological and psychological adaptations after training or comp. it helps restore homeostasis, reduce fatigue, and prepares athletes for performance.

crossover concept

describes shift from fat to carb metabolism as intensity increases