Chapter 11 Study Guide

1. Chapter 11 Study Guide Altitude, Tapering, Detraining, Overtraining

2. Training @Altitude • Problem… • Partial pressure of gas is reduced in direct proportion to increase in altitude • Decrease PO2 leads to decrease performance b/c O2 transportation is hindered

3. How is Acclimatization Achieved? • Adaptations to environment • Initially: plasma volume decreases meanwhile the # of RBC per unit of blood increases • After Adapting: normalized plasma levels and increases in RBC # which results in increase total blood volume.

4. Three Important Adaptations • 1) Respiratory: Pulmonary Ventilation increases @ rest and during exercise • 2) CV: @ end of first few weeks blood begins to normalize • Blood volume increases reported after 2 weeks which leads to increase in O2 carrying capabilities=hemoglobin • 3) Metabolic: produce more lactic acid

5. High Altitude Basics • After 1-2 d. may see Altitude Sickness • Dehydration, nausea, vomiting, difficulty breathing, insomnia • Can develop pulmonary and/or cerebral edema • 24 hrs. = Altitude sickness does not typically set in • Despite physical conditioning one can fall victim to condition

6. Bears vs. Broncos

7. Bears vs. Broncos • 4-6 weeks ideally to acclimatize • 2-3 weeks minimum • OR… • Arrive within 24 hours of game

8. Response to Exercise @ Altitude • VO2 Max…can’t attain same levels or potential • Can’t train L.A. buildup because not reaching threshold

9. 4. What are Altitude Parameters? • High=More than 7,500 feet above sea level • Moderate/Low=5,000 feet above sea level

10. Live vs. Train • What should you do? • H/H • H/L=Live @ high altitude and train at lower elevations • L/H

11. Theories to train • Live High – Train High • Maximum exposure to altitude. Evidence of a positive effect at sea level is controversial, and there is less support for this method amongst experts. • Live Low – Train High • The idea behind this regime is that the athlete is exercising in a low oxygen environment, whilst resting in a normal oxygen environment. There have been some interesting findings suggesting that this technique might work, but there are no good studies showing that the technique makes any difference to the ultimate competitive performance of the athlete at sea-level. Additionally, training intensity is reduced so some athletes may find that they actually lose fitness using this regime. • Live High – Train Low • The theory behind this regime is that the body will acclimatize to altitude by living there, whilst training intensity can be maintained by training at (or near) sea level. Hence, the beneficial effects of altitude exposure are harnessed whilst some of the negative ones are avoided. However, residence at altitude must be for more than 12 hours per day and for at least 3 weeks. With this technique, improvements in sea-level performance have been shown in events lasting between 8 and 20 minutes. And interestingly, athletes of all abilities are thought to benefit.

12. Tapering for a Marathon • Taper, or tapering, refers to the reduction of exercise before a competition or race. Tapering is believed to be essential for best performance and can take from as little to a week to two or three weeks. • Three Weeks Out • Because the taper follows a fatigue-inducing period of high mileage, you'll likely welcome these first days of cutting back. Reducing your total weekly volume by 20 to 25 percent during this week gives your body a chance to recover from all that hard work by restocking depleted glycogen supplies and repairing tissue damage. The combination of decreased mileage and increased rest can be invigorating—expect to feel excited, anxious, or both. Reduce the distance (or time) of each of your runs by 20 to 25 percent—so, for example, if you were running five miles during your shorter midweek runs, run four; if you ran 20 miles for the previous week's long run, run 16. Perform most of your runs at an easy pace. Runners targeting a time goal should do three to five miles at goal pace during a long midweek run—key workouts like this will keep your body and mind tuned into race pace. Rest two days. • Two Weeks Out • During week two of your taper, you'll reduce your mileage an additional 20 to 25 percent, which gives you plenty of free time to fret. Some runners tend to doubt their ability to finish their goal race during this time period but looking back at your training log can give you confidence in how far you’ve come in your training. • Reduce each of your weekly runs by an additional 20 to 25 percent. Run everything easy. If you're targeting a time goal, do the following key workout during one of your longer midweek runs. Warm up for 10 to 15 minutes, then run one mile at 30 seconds faster than marathon race pace, followed by one mile at 30 seconds slower than race pace. Repeat two to four times. Rest two days. • Race Week • At this point, it's all about staying rested and getting mentally prepared. This week, aim to sleep eight hours a night and stay off your feet as much as you can—reducing stress on your body will allow it to top off its glycogen and maintain adequate hydration levels. To combat nerves, schedule movie nights, start a new book, or visualize races you've enjoyed. • Reduce your running to just four days this week. New marathoners may run no more than three or four miles at a time, while advanced runners may do a couple of six-milers early in the week. A very light, race-pace workout early in the week can help you stay sharp. Run one to four miles at marathon pace with a one-mile warmup and cool down. First-timers looking to simply finish shouldn't worry about a sharpening workout. 

13. Tapering, Overtraining, Detraining • Overtraining • fatigue • Muscle soreness • High hr at rest or exercise • Unintentional loss of bw • Result in • Injury • Suppress immune system • Lack of enthusiasm • Reduce performance • Difficult to identify • Best strategy to avoid overtraining • TAPER

14. Tapering • Common to incorporate several days before competition • Misconception • To reduce training intensity or volume immediately before performance will create detraining effect • Concerted effort to taper after high intensity and volume training, improve both both strength and endurance for event • Athletes can begin to show symptoms of detraining within 14-21 days

15. Tapering • Increase muscle glycogen concentration • Muscle strength and power, VO2 max, muscular endurance, and max power output • A 60-70% reduction in total training load has been shown to improve ex perf without causing detraining • Can be done by decreasing volume, intensity, frequency, and duration

16. Tapering • Volume-is the amount of work in one session • Reduce by 50% • Greater training load is needed to increase VO2 max than is needed to maintain it at the same training level • Training intensity should be at least 70% of normal and 90-100% of VO2 max in order to maintain VO2 max • Training intensity should only be decreases slightly to avoid detraining • Frequency or duration is reduced by one third or two thirds • Volume should decrease • Use upper and lower body groups • Use time to focus on technique and nutrition • Too much taper = detraining

17. Taper • Detraining • Decrease muscular strength and endurance • Elevated max hr • Increase in lactate production after exercise • Reduction in peak power production, muscle size, and neural drive to exercising muscles • Taper how long • 7-10 days no decrease in performance • Some studies show 4% decrease after two weeks of taper

18. Tapering is sport specific • Children, middle school, young adults and adults • Endurance athletes • Marathon – 7 days • Frequent ex is needed to maintain metabolic benefits of endurance ex training • Football • 1-2 days is sufficient • Cycling • Up to 21 days • Swimming • 5-12 Days • Middle Distance • 7 days • Sprint • 2 weeks

19. Basic Rule of Thumb • 7-10 days will not hinder performance • 1 wk optimal for high intensity performance

20. TO DO • Read Labs for group project • Read Overtraining article in lab book • Overtraining: Too Much of a Good Thing • HW 106-109 Tomorrow: -HW answers -Medical Questionnaire - Physical Activity Readiness Questionnaire -Review -Group Time