How exercise physiology can help protect in cold weather

Exercise Physiology

1. What factors should be considered to provide maximal protection when people are exercising in the cold?

Conducting exercises and partaking in competitions in the cold weather circumstances is usually less risky in comparison to circumstances of extreme heat. Nonetheless, there are different factors that have to be taken into consideration in order to provide maximal protection. One of the factors encompasses staying hydrated regardless of the cold weather conditions. A second factor encompasses the clothing worn and the layers of clothing used. More often than not, people wear a lot of clothes to prevent themselves from being cold. However, while exercising it is necessary to have lesser number of layers of clothing as this can even cause an individual to faint. Lastly, there is the factor that is metabolic heat production from the body to attain thermal balance. There is a likelihood of variance in metabolic heat production owing to muscular activity. In actual fact, human beings are solely 25 percent efficient, having 75 percent of the chemical energy formed throughout muscular tightening being lost as heat. This is essential for the reason that all through continued forceful exercise heat production can surpass 20 calories every minute (Powers, 2014).

2. How would training at medium altitude and then competing at altitude affect a runner’s performance? How would training at sea level affect a runner’s performance?

Training at medium level has a significant advantage in comparison to training at sea level. This is for the reason that in such areas there is decreased air pressure and decreased amount of oxygen as well. Notably, the body requires red blood cells to transport oxygen to the muscles and when there is decreased oxygen levels, then a person starts to experience difficulty in breathing easily. Nonetheless, when the body adapts to this condition and then the individuals go back to sea level, there is an advantage as the body requires less oxygen compared to the rivals. Therefore, there will be greater endurance (McArdle et al., 2010).

3. Discuss the health risks associated with acute exposure to high altitude and how can these risks be minimized?

Being exposed to places with high altitude poses a number of health risks. One of the risks includes acute mountain sickness, which is usually noted by symptoms such as nausea, fatigue, vomiting, and headaches. Such indications can be experienced as fast as 4 hours subsequent to arrival on high altitude areas. Another health risk is also cerebral edema which is usually characterized by more fluid inside the brain causing a person to experience greater cranial pressure. Without a doubt, these risks can be minimized through preparation. This includes undertaking more training and exercising sessions. Secondly, it is imperative for an individual to take plenty of water and remain hydrated. This is for the reason that owing to lack of humidity, the human body will experience loss of water and moisture at an increased rate and therefore hydration minimizes this risk (Powers, 2014).

4. What alterations occur in strength, power, and muscular endurance with physical detraining?

Detraining is delineated as the limited or entire loss of physiological, bodily and performance adaptations instigated by training as a result of decrease or stoppage in training. The loss in strength and power of muscles is comparatively small in the initial few months after stopping in training. In accordance to research, when an individual stops to train, such strength and power in those muscles can be retained for up to a period of 6 weeks. In addition, through having training sessions once in every two weeks, power and strength can be sustained for a longer period. However, individuals that are sicker or unwell will experience a significant loss compared to healthy ones (McArdle et al., 2010).

5. What similarities do we see between spaceflight and detraining? Why does the body make these adaptations during spaceflight?

There are similarities perceived between detraining and spaceflight. One of the key aspects seen is the decrease in the thickness of the walls of the heart while pumping owing to the lack of the weight being placed on it. Basically, while on a spaceflight, the heart is not required to work as hard as normal owing to the lack of gravity at the time. This is akin to detraining because the heart ceases working with more effort as normal and becomes thinner due to the detraction of the walls. This is for the reason that the heart is also a muscle and therefore similar to other muscles, it will shrink when it ceases to work out as normal (Adams et al., 2003).