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    This document discusses physical activity at medium and high altitudes. It explains that at higher altitudes, there are lower levels of oxygen (hypoxia) due to lower atmospheric pressure. The body responds to hypoxia through both immediate responses like increased heart rate and breathing within seconds/hours of exposure, as well as longer-term adjustments over days/weeks like increased red blood cell count and capillaries in muscles. Living at altitude for weeks leads to acclimatization where the body improves its ability to function with less oxygen through these physiological changes. Athletes can benefit from altitude training by living at altitude to stimulate acclimatization and boost aerobic capacity, then returning to train at low altitude.

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    PPT PCMHA

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    This document discusses physical activity at medium and high altitudes. It explains that at higher altitudes, there are lower levels of oxygen (hypoxia) due to lower atmospheric pressure. The body responds to hypoxia through both immediate responses like increased heart rate and breathing within seconds/hours of exposure, as well as longer-term adjustments over days/weeks like increased red blood cell count and capillaries in muscles. Living at altitude for weeks leads to acclimatization where the body improves its ability to function with less oxygen through these physiological changes. Athletes can benefit from altitude training by living at altitude to stimulate acclimatization and boost aerobic capacity, then returning to train at low altitude.

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    Download as PPTX, PDF, TXT or read online from Scribd
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    15 views28 pages

    Pcmha

    Uploaded by

    Daniel Napoleon
    This document discusses physical activity at medium and high altitudes. It explains that at higher altitudes, there are lower levels of oxygen (hypoxia) due to lower atmospheric pressure. The body responds to hypoxia through both immediate responses like increased heart rate and breathing within seconds/hours of exposure, as well as longer-term adjustments over days/weeks like increased red blood cell count and capillaries in muscles. Living at altitude for weeks leads to acclimatization where the body improves its ability to function with less oxygen through these physiological changes. Athletes can benefit from altitude training by living at altitude to stimulate acclimatization and boost aerobic capacity, then returning to train at low altitude.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
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    of 28

    Physical Activity at

    Medium & High Altitude

    Exercise Physiology
    Nutrition, Energy, and Human Performance
    McArdle, Katch & Katch
    8th Edition
    Physical Activity at
    Medium & High Altitude
    SEA LEVEL

    O2
    O2
    O2
    HIGH ALTITUDE

    O2
    molecules
    EPO
    More RBC

    O2
    Why Hypoxia Occurs at High Altitudes?
    “Death Zone”

    Hypoxia Symptoms

    Requires ACCLIMATIZATION
    Immediate Responses
    to Altitude Exposure
    HYPERVENTILATION

    Happens within seconds of exposure


    Immediate Responses
    to Altitude Exposure
    ELEVATED HEART RATE

    Happens within seconds and remains few weeks or longer during


    prolonged stay
    Immediate Responses
    to Altitude Exposure
    Fluid Loss / Dehydration

    First Few hours


    Immediate Responses
    to Altitude Exposure
    Catecholamine Response
    Immediate Responses
    to Altitude Exposure
    Loss of Appetite

    Leptin –
    s u p p re s s e s
    hunger
    Within 7 days
    Longer-Term
    Adjustments to Altitude

    Acid-Base Readjustment

    Hyperventilation – Low C02 - High pH (Alkalosis)

    Kidneys help = NORMAL Blood pH


    Longer-Term
    Adjustments to Altitude

    Hematologic Changes
    Dec. Plasma Volume – Plasma Shift Inc. Hematocrit – More RBC in every drop

    15 days post exposure and remains


    Longer-Term
    Adjustments to Altitude

    Cellular Adaptations
    More capillaries in the muscle
    Longer-Term
    Adjustments to Altitude

    Body Mass + Body Composition


    Fat to Lean
    “sana all”

    Leptin = No Appetite
    Dec. Intestinal Absorption
    Inc. Metabolism
    Multiply 11.4 Days per 1000m
    in elevation gain. 

    = 2,956 m x 11.4 days


    -------------
    1000 m

    = 33.6 days

    How long to adjust?


    ALTITUDE SICKNESS
    • Acute Mountain Sickness

    • High Altitude Pulmonary Edema

    • High Altitude Cerebral Edema


    1. Climb slowly

    2. Eat carbs

    3. Drink water

    4. Get enough Sleep


    EXERCISE PERFORMANCE
    at altitude

    • Increased Aerobic capacity (V02 max)

    • Better lactic acid capacity

    • Better Oxygenation
    Are all athletes helped by
    altitude training?

    NOT ALL.

    Who can benefit?


    Endurance Athletes
    who are in aerobic competitions
    “Live High – Train Low”
    ​
    Athletes LIVE in high altitude and TRAIN in Low Altitude
    HIGH ALTITUDE

    O2
    molecules
    EPO
    More RBC

    O2
    ACCLIMATIZATION
    uh·klai·muh·tuh·zay·shn

    Adaptive responses in physiological and


    metabolism that improve tolerance to
    altitude hypoxia
    EFFECT LASTS
    15 DAYS
    ONLY
    Athletes begin intense
    training immediately
    during acclimatization.

    Note: Adaptations
    dissipate within 2 or 3
    weeks after returning to
    sea level.

    How long to adjust or acclimatize?


    DAGHANG SALAMAT
    &
    MERRY CHRISTMAS

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