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Science questions

Chapter 5

1. Adaptations in exercising in high altitude (Galloway, 2009)

• Reduced workout intensity: A reduced workout program eliminates the risks of

straining the body and fatigue as the body gets acclimatized. The program should

be flexible and should be increased as the body adjusts to new conditions.

• Change of diet: A low salt and high carbohydrate diet is important as it allows for

better adaptation and less risk of mountain sickness. In some instances, a person

may experience declined appetite and declined muscle mass which may hinder

performance. Mountain sickness is explained as a set of symptoms that occur after

a rapid ascent to high altitudes.

• Increased fluid intake: The mountain air is dry and cool and the trainer may lose a

lot of water. Therefore, taking a lot of fluids prevents the risk of dehydration that

may result from the exposure.

• Wearing dark-colored and tight-fitting clothing: these clothes enhance the heat

absorption and help keep the body warm throughout the training period. This

minimizes loss of energy in form of heat.

• Avoiding alcohol: Consumption of alcohol during the acclimatization period

increases the risks of mountain sickness.

2. Adaptations in exercising in extreme heat and humidity (Key, 2009)

• Increasing fluid intake: Exercising in extreme heat increase the body temperature,

increase the rate of perspiration. Extreme humidity makes the sweat to stick to the

skin. As such, the trainer may suffer from heat exhaustion. The trainer should

drink a lot of water to re-hydrate during the workout and equally pour water on

the body to cool and wash the sweat.

• Avoiding the hottest periods of the day: it is important that the training is done in

the early morning or during sunset when it is comparatively cooler. This reduces

the risks of heat exhaustion which may undermine the success of the training.

• Wearing lightweight and light-colored clothing: Light-colored clothes prevent the

absorption of heat which helps keep the body cool. Light clothes allow more air to

circulate over the body keeping it cool.

• Reduced workout intensity: The workout intensity should be reduced at the initial

stage as the body gets acclimatized. As the body gets adapted, the intensity can be

enhanced.

a. Is there a specific temperature and/or humidity that you should not exercise

outdoors? Yes. One should not exercise in extremely hot or cold

temperatures and when the humidity is extremely high or low. For

instance, exercising in summer heat and humidity or in freezing

conditions may expose one to risks of heat exhaustion and heat strokes as

well as excess dehydration. These conditions may lead to certain

complications such as low blood pressure, fatigue, increased heart rate

and muscle cramps.

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b. What should the temperature and humidity levels be inside of a workout

facility?

According to the International Fitness Association (IFA), the

recommended temperature for a workout facility should range between

65-68 degrees Fahrenheit and with a humidity level between 40 % and

60%. These are the optimal conditions for a workout facility.

3. Adaptation in exercising in extremely cold weather.

• Increased carbohydrate intake: working out in extremely cold conditions leads to

increased heat loss. Huge intakes of carbohydrates increase the energy production

to compensate for the energy lost during the workouts.

• Dressing in heavy tight-fitting clothing: heavy and tight fitting clothing reduces

the loss of body heat and helps to keep the body warm by providing increased

insulation.

• Longer periods of acclimatization: a longer period of acclimatization allows for

the body to get well adapted to the extreme conditions. As such, the performance

of the body is enhanced.

• Proper intake of fluids: although people may not sweat in such conditions, proper

amounts of fluids should be taken during the training since some amounts of

fluids may be lost during the warm-ups and training. However, excess intakes of

water may pose a threat.

References

Galloway, J. (2009). Running Injuries: Treatment and Prevention. Aachen: Meyer & Meyer.

Key, S. (2009). Keep your joints young: Banish your aches, pains and creaky joints. London:

Vermilion.

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Science questions Chapter 5 1. Adaptations in exercising in high altitude (Galloway, 2009) • Reduced workout intensity: A reduced workout program eliminates the risks of straining the body and fatigue as the body gets acclimatized. The program should be flexible and should be increased as the body adjusts to new conditions. • Change of diet: A low salt and high carbohydrate diet is important as it allows for better adaptation and less risk of mountain sickness. In some instances, a person may experience declined appetite and declined muscle mass which may hinder performance. Mountain sickness is explained as a set of symptoms that occur after a rapid ascent to high altitudes. • Increased fluid intake: The mountain air is dry and cool and the trainer may lose a lot of water. Therefore, taking a lot of fluids prevents the risk of dehydration that may result from the exposure. • Wearing dark-colored and tight-fitting clothing: these clothes enhance the heat absorption and help keep the body warm throughout the training period. This minimizes loss of energy in form of heat. • Avoiding alcohol: Consumption of alcohol during the acclimatization period increases the risks of mountain sickness. 2. Adaptations in exercising in extreme heat and humidity (Key, 2009) • Increasing fluid intake: Exercising in extreme heat increase the body temperature, increase the rate of perspiration. Extreme humidity makes the sweat to stick to the skin. As such, the trainer may suffer from ...
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Tags: Kinesiology WFS-2000-145476