Heat and Cold Adaptations.docx

Heat and Cold Adaptations ***7.0: Performing in the heat and cold*** - Weather will always pose an unknown variable, so regardless of how well trained the athlete is, it can still effect them. - Severe weather changes has led to extreme health repercussions and even death.   ***7.1:...

Heat and Cold Adaptations ***7.0: Performing in the heat and cold*** - Weather will always pose an unknown variable, so regardless of how well trained the athlete is, it can still effect them. - Severe weather changes has led to extreme health repercussions and even death.   ***7.1: Exercise in a hot environment*** - Poses challenges to being able to maintain a normal body temperature and fluid balance. - Hot temperatures alters our ability to lose heat through radiation/convection and evaporation. Eg: if it\'s a super humid day, our sweat will just sit on our skin instead of evaporating and letting us cool down. This results in an increase in core temperature and a higher sweat rate, which in turns increases the risk of hyperthermia and heat injury. - When we have a high sweat rate, we can sweat as much as 4-5L/hour. This also then increases our risk of dehydration.   [General Guidelines to help prevent heat injuries ] (should aimed to be adhered to as much as possible) - Exercise in the coolest part of the day - Minimise intensity on hot days - Expose as much skin as possible - Have frequent cool down breaks in the shade - Avoid dehydration - Measure BW at the start and end of training to help calculate fluid replacement requirements.   Preventing Dehydration - Dehydration can result in a 1-2% loss in BW, impairing performance. - Hydrate prior to exercise, both the day of and in the days leading up to - Having 400-800ml of fluid within 3hrs prior to the end and have 150-300ml every 15-20 minutes during exercise (this would adjusted due to conditions) - Ensure that the athlete rehydrates appropriately following exercise. Have 150% of the weight loss. 1kg = 1.5L replacement. - Sports drinks in this instance are better than water to help refill electrolyte stores. Check urine colour.   ***7.2: Heat and performance*** In hot and humid environments, exercise is impaired due to: - Accelerated muscle fatigue: increased radial production, increases acidosis, muscle glycogen depleting faster. - Cardiovascular dysfunction: reduce SV, decreased CO during high intensity exercise and decreased muscle blood flow. - CNS dysfunction: decreased motivation and reduced voluntary activation of motor units These factors, whilst have been proposed to be independent, can interact together and the severity depends on the exercise being performed and the intensity.   Heat - Hyperthermia: elevated body temp - Health related problems: heat cramps and syncope - Heat exhaustion: may need medical attention, heat stroke or medical emergency - Treatment: cold water immersion   **Illness** **Signs and Symptoms** **Immediate Care** -------------------------------------------------------------------------------------------------------------------------- ------------------------------------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------- *Exercise induced muscle cramps*: sudden involuntary muscle contractions during or after exercise Visible cramping Rest, passive stretching, icing, massage and rehydrating *Heat syncope*: orthostatic dizziness attributed to dehydration, hypotension and venous pooling Brief fainting episode accompanied by dizziness and tunnel vision Move to a shaded area, elevate legs above heart, cool skin and rehydrate *Heat exhaustion*: inability to effectively exercise in the heat due to CV insufficiency, hypotension or central fatigue Excessive fatigue, fainting, confusion and disorientation Move to a shaded area, remove excess clothing, elevate legs leg, cool with towels and fans, rehydrate and seek medical help *Exertional heat stroke:* characterised by neuropsychiatric impairment and high body temp \> medical emergency Disorientation, confusion, hysteria, rectal temp \>40.5C and hot sweaty skin Remove excess clothing, lower core temp to \