A.5

Near sea level: 0-500 meters Low altitudes: 500-2000 meters Moderate altitude: 2000-3000 meters High altitude: 3000-5500 meters Extreme altitude: 5500+ meters

The condition where oxygen supply to cells is insufficient Or Inadequate supply of oxygen to respiring tissue

This is training for endurance athletes at altitudes above 2,000 m for several weeks or months in order to gain a competitive advantage in low altitude competitions

dehydration Fluid loss is exacerbated Altitude-induced diuresis (increased urine production) also occurs

respiratory responses: such as hyperventilation cardiovascular responses: elevated sub maximal heart rate metabolic responses: production of energy and lactic acid via glycolysis may be limited

– live high, train high (LHTH) – live high, train low (LHTL) – live low, train high (LLTH)

Pros: Maximum exposure to altitude (stimulus is constant) Stimulus on the body is constant Cons: Cannot train at a high intensity as at sea level Takes a long time of acclimatize = no training Research = Little support of training effects, less support among experts (some athletes show improved performance, some don’t)

Pros: High time spent at altitude Training at sea level can be very intense Cons: Have to live at altitude for at least 3 weeks Research = Improvements in sea level performance have been shown in events lasting between 8 and 20 minutes

Pros: No altitude effects in daily life (no headache, no dehydration, no dizziness) Cons: Cannot train at a high intensity as at sea level so some athletes report that they have lost fitness Research = Some findings suggest this can work, but nothing concrete.

• Screen for pre-existing medical conditions. • Promote hydration. • Ascend gradually. • Introduce participation in exercise gradually. • Use medication to prevent AMS, for example, acetazolamide (a respiratory stimulant)

acute mountain sickness(AMS) high-altitude pulmonary edema(HAPE) high-altitude cerebral edema(HACE).

dizziness headache nausea or vomiting shortness of breath elevated heart rate.

accumulation of fluid in the lungs results in shortness of breath elevated heart rate coughing wheezing while breathing bluish appearance to the skin.

accumulation of fluid in the brain results in confusion fever photo-phobia severe headaches cessation of physical activities and eventually loss of consciousness.

Blood adaptations (for example, increased number of red blood cells) Muscle adaptations (for example, reduced lean body mass and increased capillary density in the muscles) Cardio respiratory adaptations (for example, increase in pulmonary ventilation both at rest and during exercise, increased number of alveoli, increased capillary density at the lungs)