1. Exercise Physiology 2

3. ATP/PC stores depleted rapidly – muscle switches to lactic acid system

4. Depletion of glycogen stores (approx. 2 hours) – fats become predominate fuel and require more oxygen

5. Accumulation of lactic acid

6. During high intensity activities the accumulation of lactic acid to high levels interferes with the contractile mechanisms within the muscle fibres

7. Restricted blood flow

8. Reduces oxygen supply to working muscles

9. Dehydration

10. Reduces blood volume, restricts blood flow, reducing fuel and oxygen supply to working muscles

11. Rising body temperature

12. If body temperature not controlled, body will begin to shut down

13. Psychological factors

15. 50% replenishment in 30 seconds

19. Associated with accumulation of lactic acid in the muscles – toxic waste not able to be removed until recovery

20. Removal of lactic acid takes about one hour – active recovery promotes the breakdown

22. Soreness intensifies in first 24 hours, peaks up to three days, generally subsides after a week

24. Muscle damage

26. Cold treatment – decreases inflammation, pain and spasm associated with stretch reflex

27. Ultrasound

29. Clothing

30. Quantity of body fluid

32. Temperature Regulation Control The hypothalamus is the body’s thermostat. If the body’s temperature goes above or below 37°C it will react. The hypothalamus acts as a thermometer inside of the body. It sends messages to the heating and cooling systems of the body, which react to re-establish the normal internal temperature.

34. HEAT BALANCE HEAT PRODUCTION HEAT LOSS Metabolism Voluntary Exercise Involuntary Exercise (shivering) Radiation Conduction Convection Evaporation Heat balance The body loses and gains heat in order to maintain a heat balance.

36. Conduction – Transfer of heat through contact

37. Convection – Transfer of heat by a moving fluid (hot air rises)

39. Exercise in the heat When at rest the core body temperature is 37°C. Muscle temperature however, changes between 25°C and 33°C depending on environmental temperature. Muscle temperature increases during exercise. Exercise in the heat makes it difficult for the body to maintain it’s heat balance, and the body’s water requirement greatly increases. Through perspiration, the body loses its major cooling aid being water (0.5L to 4.2 L per hour may be lost.) Sweating is a result of increased muscle temperature. Continuous exercise and inadequate fluid replacement results in rises in core temperature. For every 1% loss of body weight there is a 0.1°C increase in core temperature.

41. 5% loss causes discomfort

42. 7% loss is dangerous

43. 10% loss results in the breakdown of coordination and all movements are difficult.

44. 15% loss results in the athlete becoming delirious

46. Decrease in blood pressure

47. Decrease in blood pressureDEHYDRATION Decline in circulatory function Increase in core body temperature

49. Paleness

50. Fast and shallowing breathing

51. Rapid and weak pulse

52. Cool and moist skin

53. Faintness

55. Use cool, non-alcoholic beverages

56. Rest

57. Cool shower, bath or sponge bath

58. Lightweight clothing

59. Air conditioned room

61. Little or no sweat with red, hot dry skin

62. Rapid, strong pulse

63. Throbbing headache

64. Unconsciousness

66. Cool person immediately using whatever methods you can. For example, immerse in a tub of cool water, cool shower, spray with garden hose or if humidity is low wrap person in a cool wet sheet and fan them.

68. Replace salt and minerals

69. Wear appropriate clothing and sunscreen

70. Schedule outdoor and indoor activities carefully

71. Acclimatisation

72. Train with others

73. Stay cool indoors

76. If possible train indoors or in areas away from the wind and cold temperatures.

77. Food increases metabolism and digestion increases heat production. Eat foods containing protein, as it has a high specific dynamic index (SDA) and makes you warmest out of all of the types of food.

78. Must keep the intake of fluids up, as cold air cannot hold moisture.

79. Respiration – try to cover the mouth and nose, as cold / dry air must be warmed / humidified eg wear a scarf

80. Try to exercise in the middle of the day when the air temperature is at its highest and when there is the greatest radiant heat.

82. Slow re-warming – use body heat, drinks and pre-warmed air

85. Increased ventilation

86. Increased CO2 output

87. Increased stroke volume

88. Decreased sub-max HR

89. Decreased VO2 max

91. Daily transit – between high and low altitude

92. Nitrogen houses – decreases O2 in the air by increasing nitrogen. Mimic high altitude conditions and you can set the height you require

94. Increased muscle capillarisation

96. After rapid ascent

98. Dizziness

99. Nausea

100. Sleep disturbances due to cardiovascular responses to hyperventilation* Pulmonary / cerebral edema may occur in extreme circumstances and requires immediate return to lower altitudes.

101. Exercise Under Water

102. Effects of Pollution on Exercise Many cities in the world have severe pollution problems, which have a negative effect on performance – there is little you can do. However, try: Exercise in large parks away from major traffic areas where possible Exercise at times that correspond to low traffic periods

104. When travelling by air drink plenty of water and avoid alcohol and caffeine. Dehydration is a symptom of jet lag due to the air conditioned planes.

105. Before you leave or when you arrive at your destination try and adjust your sleep-wake patterns to match your destination.

106. Try and plan to arrive at your destination in the morning and then stay awake for the remainder of the day, sleeping in the dark. Avoid napping as it will prolong your adjustment to the time zone.

107. Expose yourself to sunlight as the chemicals in the body that effect sleep are affected by sunlight.

109. organise meals in advance

110. be sure to make nutritious CHO rich choices when travelling

111. airlines often have ‘athlete’ meals – organise in advance to have extra bread rolls and fruit juice and take along your own water bottle

112. when travelling by road do not rely on petrol station food

113. avoid or minimise alcohol intake when travelling (particularly on long flights or in air-conditioned buses or trains)

114. when travelling overseas be prepared to try different CHO foods as traditional ones are not always available

115. when travelling to exotic locations drink bottled water

116. ‘Travellers trot’ is common in athletes when they travel to countries with suspect water supplies. In this case it is imperative to maintain adequate fluid intake (bottled water is best), avoid milk and cheese and gradually introduce foods once symptoms settle. Suitable food choices include; white bread (toast) or rice, broth, low fibre cereals with low fat milk, dilute fruit juice, soft drinks, cordial or sports drinks