Acclimatisation and Exercise Physiology

Study Notes

Acclimatisation: process of adapting to environmental stressors (heat, altitude) to improve performance and reduce risk of illness
Heat Acclimatisation:
- 7-14 days of heat exposure to induce adaptations
- Involves gradual increase in exercise intensity and duration in hot environment
- Enhances sweat rate, plasma volume, and cardiovascular function
Altitude Acclimatisation:
- 7-14 days of altitude exposure to induce adaptations
- Involves gradual increase in altitude and exercise intensity
- Enhances oxygen delivery, buffering capacity, and ventilatory responses

Heat Stress:
- Elevated body temperature (hyperthermia) due to excessive heat gain
- Impacts cardiovascular, muscular, and nervous system function
- Increases risk of heat-related illnesses
Altitude Stress:
- Hypoxia (low oxygen availability) at high elevations
- Impacts oxygen delivery, aerobic capacity, and exercise performance
- Increases risk of altitude-related illnesses (e.g., acute mountain sickness)

Heat Illness Spectrum:
- Heat cramps: muscle cramps due to electrolyte imbalance
- Heat exhaustion: systemic symptoms (e.g., nausea, dizziness) due to heat stress
- Heat stroke: life-threatening condition characterized by hyperthermia (>40°C) and altered mental status
Risk Factors:
- High ambient temperature and humidity
- Intense or prolonged exercise
- Inadequate hydration and acclimatisation
- Certain medications and medical conditions

Improved Aerobic Capacity: increased mitochondrial density and myoglobin concentration in muscles
Increased Red Blood Cell Count: enhanced oxygen delivery to muscles
Enhanced Buffering Capacity: improved ability to buffer lactic acid and other metabolic byproducts
Improved Exercise Performance: enhanced endurance and speed at sea level and high altitude

Cooling Strategies:
- Cold water immersion or showering to reduce body temperature
- Cooling garments or wraps to enhance heat loss
Hydration and Electrolyte Replacement:
- Replenishing fluids and electrolytes to prevent dehydration and electrolyte imbalance
- Monitoring urine output and color to ensure adequate hydration
Compression Garments and Elevation:
- Using compression clothing to improve blood flow and reduce swelling
- Elevating legs to reduce gravity's impact on blood flow and promote recovery