Altitude and that:

Altitude – the height or elevation of an area above sea level.

Humidity – the amount of water vapour in the atmospheric air.

Barometric Pressure – the pressure exerted by the Earth’s atmosphere at any given point.

Partial Pressure – the pressure exerted by an individual gas held in a mixture of gases.

As altitude increases, barometric & partial pressure decrease:

Altitude (m) Sport Barometric Pressure Partial Pressure

Sea Level Marathon 760 159
1,319 Winter Olympics – Salt 654 137
Lake City
3,600 Football – Hernando 499 105
Siles Stadium
8,848 Mountaineering - 253 43
Everest

The greater the diffusion gradient, the faster the oxygen will move. E.g. from Alveoli to blood, then
to the muscle cells. The greater the altitude , the greater the negative impact on the diffusion
gradient. E.g. From sea level to 3,600m diffusion gradient declines from 119 to 65 (45% reduction).
Hence some may use supplementary oxygen if eg Mountaineering!

High Altitude = Rate of Diffusion Gradient Decreases (to the blood) = Reduce in Haemoglobin
Saturation and Oxygen Transportation = Decreased Diffusion Gradient (to the muscles) = Decreased
Oxygen supply for Aerobic energy production leading to:

- Breathing Frequency increases

- Blood Volume decreases (as Plasma Volume decreases)

- Stroke Volume decreases

- Max Cardiac Output, Stroke Volume and Heart Rate decreases

*This hence reduces AC & VO2 Max hindering intensity and duration before fatigue.

 Acclimatisation:

- A process of gradual adaptation to a change in environment (e.g. lower pO2 at altitude).

*No matter how long you spend at altitude, they will always regain their sea level VO2 Max!! But
for an Endurance performer it is essential to minimise the impact of the decreased PO2.

Guidelines
3-5 days for low altitude performances (1000- 2+ weeks for high altitude performance
2000m) (3000m +)
1-2 weeks for moderate altitude performance 4+ weeks for extreme altitude performance
(2000-3000m) (5000-5500m)
 Benefits:

 Release of EPO increases within 3 hours of altitude exposure, peaking 24-48 hours later
= increased RBC production.

 Breathing Rate & Ventilation Stabilises but remain elevated (at rest and exercise) when
compared to sea level.

 Stroke Volume and Cardiac Output reduce as Oxygen extraction becomes more efficient
(after 10 days lower than at sea level xx)

 Reduced incidence of Altitude sickness, headaches, breathlessness, poor sleep and lack
of appetite.

Exercise in the Heat:

*Had to move Qatar to winter due to H&S risks.

Normal Human Body Temp is 37*C with a daily rise/fall of no more than 1*C.

Thermoregulation – is the process of maintaining internal core temperature.

Thermoreceptors – sensory receptors which sense a change in temperature and relay information to
the brain.

Dehydration – the loss of water in body tissues, largely caused by sweating. *Will impair the body’s
ability to thermoregulate and core temperature will rise.

*If core temp rises, metabolic heat is transported to the surface of the body and is released largely
by convection and evaportation (sweat). Sweating has a cooling effect on the body = removing
excess heat but can lead to fluid loss! Exercising in heat: loss of 2-3 litres per hour, and if not
replaced decreased blood volume and = DEHYDRATION!! The rate of heat loss via Sweating is
affected by humidity. Low Humidity = Increased Sweating!!

Hyperthermia – significantly raised core body temperature. Caused by:

High & Prolonged exercise intensities

High Air Temperatures

High Relative Humidity

The increased rate of muscular contraction and chemical reaction produce metabolic heat, which
may not be removed from the body quickly enough!!

This can cause Cardiovascular Drift – an upward drift in HR during sustained steady state activity
associated with an increase in body temperature. {During exercise, the redirection of the blood flow
to the skin for cooling limits blood flow to the muscles and venous return, and the rising core temp
alters the function of protein molecules (e.g. enzymes and receptors) and affects the rate of
chemical reactions.}
 The Effect of Heat, Humidity and the body’s Thermoregulatory response on the:
CV System Respiratory System
Dilation of Arterioles & Capillaries to the skin = Dehydration and Drying of the Airways (>32*C)
-Increased blood flow makes Breathing Difficult =
-Blood pooling in the limbs. -Increased mucus production
-Constriction of the airways
-Decreased volume of air for gaseous exchange.
Decreased BV, VR, SV, CO & BP = Increased Breathing Frequency to maintain
-Increased HR and Strain on the CV System Oxygen Consumption =
-Reduced O2 transport to the working muscles. -Increased Oxygen ‘cost’ of exercise

High levels of Sunlight increase the effects of

Pollutants in the air =
-Increased irritation of airways – coughing,
wheezing, asthma symptoms.

Main effects of the Thermal Strain are increased Oxygen ‘cost’ of exercise & decreased Aerobic
Energy Consumption. Leads to more Anaerobic Energy Production using Carb Stores.

At high intensities, perceived exertion will feel harder hence the performance will be more severely
affected. Strength and Endurance based activities are affected e.g. marathon but maximal strength
production activities aren’t e.g. sprinting.

The longer the event is on for, the greater the effect on performance due to the gradual rise in Heart
and Metabolic Rate due to increased core body temp.

Strategies to minimise the decrease in performance:

Pre Comp:

- Acclimatise to increased temperatures to help increase PV, decreasing the loss of

electrolytes and HR.

- Cooling Aids e.g. Ice Vests to reduce core body temperature.

During Comp:

- Pacing strategies

- Suitable clothing to maximise heat loss, removing sweat from the skin rapidly e.g.
lightweight compression wear.

- Rehydrate often (hypotonic/isotonic).

Post Comp:

- Cooling Aids e.g. Cold Towels to recue core body temperature.

- Rehydrate often (isotonic).