sport science test

Hypoxia

describes the state of oxygen deficiency compared to normal conditions

With increasing natural height…

the air's density declines-the oxygen content in the air decreases proportionately

Physiological Adaptations / Responses

Increase of erythropoietin (EPO)

Erythropoietin

is a hormone that your kidneys primarily produce. Erythropoietin (EPO) helps your body maintain a healthy amount of red blood cells (erythrocytes).

Physiological Adaptation of Training and Rest

in Altitude

Increase in erythrocytes in response to greater release of the

hormone erythropoietin (EPO) by the kidneys

Production of new capillaries

Oxygen absorption and transportation capacity increases

Increase in oxygen utilization

Increased economy of the cardiovascular system

Problems of Altitude Exposure

Too many blood cells may make the blood thicker and can make blood flow sluggish

Can actually decrease the amount of oxygen getting to where it is needed

At very high altitudes (>5000m) weight loss is unavoidable because your body actually consumes your muscles in order to provide energy

Methods used for training in hypoxia

Supplemental Oxygen

Hypoxic Sleeping Devices

CAT Hatch

Hypoxic Tent System

What is the best method for altitude training?

Live-high, Train-low

Live-high, Train-low

2,000m-2,500m: The optimum altitude for acclimatisation

28 days: Number of days required for noticeable increase in

red blood cell count

22 hours: Daily exposure sufficient to boost performance

calorie definition

the amount of heat energy required to lift 1kg of water by 1 degree celsius.

Glycogen Formation

Eat Carbs

Brakes down into glucose

Glucose enters the blood stream

Increase in Blood Glucose is detected by the Pancreas.

Pancreas secrets Insulin ( Hormone)to lower the blood glucose levels.

Insulin promotes the production of Glycogen Synthase ( Enzyme)

Glucose enters the cell ( muscle or liver) to be stored as Glycogen

glycemic index

It is a relative measure of how fast blood glucose levels rise from consumed carbohydrate

low GI

55 or below - brocolli

high GI

70 or higher - doughnut

terms for glucose levels

hypoglycemia

normal blood sugar level

hyperglycemia

hypoglycemia

blood sugar level is too low

hyperglycemia

The blood sugar level is too high

What happens if you

don't eat enough carbs?

• Fatigue

-Increased Injury

-Poor training

-Headache

-Aching Muscles

When you run out of glycogen…

hitting the wall

carbo-loading

day 1-3 low calories, high training intensity

day 4-high calories, low training intensity

difference between fat and carbs

fat is more energy dense - 9kcal/g

fat releases slower, and carbs release energy quicker

fat is better than carbs over distance

Vegetarian Diets for Athletes

vegan

ovo-vegetarian

lacto-ovo-vegetarian

pescatarian

lacto-vegetarian

flexetarian

Hydration for athletes

Drink to thirst Prof. Tim Noakes

Drinking too much can lead to

hyponatremia

lubricates joints (synovial fluid)

Hyponatremia

Hypo=Low

Na= chemical symbol for Sodium

Sodium is a micronutrient