Heat acclimatisation

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  • Heat acclimatisation
    • Cold conditions
      • Need to maintain optimum temp
      • Additional clothing- drag, extra weight, sweating, dehydration
      • Cold decreases- flexibility, power, speed, reaction time
    • Hot conditions
      • Need to solve problem of dissapating heat
      • Humid heat- rain forest, high humidity= sweating is less effective and less evaporation. overheating
      • Dry heat- desert, sweat easy so don't notice fluid loss. dehydration
    • Acclimatisation= getting used to environmental factors which influence preparation and competition
    • Ergogenic aids for cooling
      • Ice vests
      • Ice baths pre sport (not for sprint and power)
      • Ice towel around neck E.G. Andy Murray
      • Ice slurry drinks
      • Acclimatisation
      • Recovery pump system (post sport)
    • Notes
      • 14 days for heat acclimatisation
      • Higher VO2 max= quicker adaptaion
      • Tolerance to heat
      • No heat related illnesses
        • Heat Syncope- Fainting, vascular shunting of blood to skin to cool down, body collapses to get head and heart to same level
        • Heat cramps- cramping of muscles, sue to salt loss/sodium depletion
        • Heat exhaustion-inability to perform in hot conditions, headache, dizziness, fatigue, diarrhoea, nausea, vomiting, syncope, heat cramps, etc
      • Same level of performance as cooler temp
    • First 5 days
      • Plasma volume expands
      • Increase in plasma proteins and electrolytes (NA and CL)
      • More efficient and improved CV function
      • More oxygen to musces and active muscles
    • Adaptations
      • Losing less NA and CL in sweat= reduced cramps
      • produce sweat at earlier/ lower temp
        • Easier to stay cool vs get cool
      • More blood to surface to cool and more to working muscles
    • Getting back to normal
      • Revert back after 2-4 weeks
      • First to develop= first lost
      • Higher VO2/ fitter you are= more slowly you lose adaptations


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