Week 9 Assignment

Changes in Barometric Pressure, PO2, and Air Density

When there is an increase in altitude, barometric pressure, partial pressure of oxygen (PO₂), and air density decrease. At sea level, atmospheric pressure is approximately 760 mmHg, but it progressively declines with altitude, reaching around 550 mmHg at 2,500 meters and 400 mmHg at 5,000 meters (Keeling et al., 2021). Despite oxygen maintaining a constant concentration of 20.93% in the air, the drop in atmospheric pressure reduces the absolute amount of oxygen available per breath: Week 9 Assignment.

This results in lower oxygen saturation in the bloodstream, leading to hypoxia, and negatively impacting aerobic performance (Powers, 2023). Additionally, decreased air density can reduce drag, potentially benefiting short-distance sprinting events, but for endurance athletes, the lower oxygen levels significantly impair sustained aerobic metabolism and endurance capacity.

Why Maximal Aerobic Decreases at Altitude

Maximal aerobic capacity (VO₂ max) is compromised at altitude primarily due to the reduced supply of oxygen that compromises the delivery of the gas to the working muscles. At 2,000 meters of altitude, the VO₂ max is compromised by 10-12%, while at 4,000 meters the loss is 27% (Dragos et al., 2022). It is due to the reduced PO₂ that less hemoglobin is bound with the gas, reducing arterial blood oxygenation and the muscular ability to generate energy aerobically.

In endurance competitions like distance racing, where the sustained consumption of oxygen is a major aspect of performance, the loss of VO₂ max causes earlier fatigue, increased race time, and overall performance decline. Athletes must adapt their pacing at altitude since the struggle to reproduce sea-level work rates can lead to premature fatigue and reduced effectiveness.

Recommendations for a Long-Distance Runner About Training at Altitude

For endurance athletes at altitude training, the Live High, Train Low (LHTL) is commonly recommended to enhance physiological adaptation while preserving training intensity. It entails residing at a high altitude to promote red blood cell production and hemoglobin synthesis while training at a low altitude to maintain the intensity of the workout (Powers, 2023). Acclimatization is paramount, with a minimum of two weeks to one month at altitude to permit the body to adapt to the hypoxic conditions (Bonato, 2023).

Nutrition is also important with a need to have a proper intake of iron to enhance erythropoiesis to provide the body with the best possible oxygenation. Fluid intake is also necessary with increased loss of body fluids at altitude causing dehydration. Runners must also ramp up training intensity with time since the body will have a transient impairment of endurance capacity with corresponding increased fatigue.

Benefits and Limitations of Altitude Training

Training altitude has several benefits, including a rise in red blood cell production due to hypoxia-induced erythropoietin (EPO) release, which enhances oxygen transport and endurance capacity. Additionally, prolonged exposure to altitude can improve mitochondrial efficiency, allowing muscles to utilize oxygen more effectively (Chen et al., 2023).

However, there are notable limitations, including the difficulty of maintaining high-intensity training because of the reduced oxygen availability, which can lead to detraining effects. Besides, altitude training effects differ from one participant to another, with some athletes attaining high levels of performance while others gain little or none at all. Altitude sickness, characterized by headaches, nausea, and fatigue, can also hinder training progress and adaptation.

Recommendation for the Athlete to Work Around the Limitations

To counteract the negative aspects of altitude training, athletes can have periodic hypoxic exposure with a combination of sea-level training to retain both adaptation and intensity. Simulation of the conditions of altitude at sea level can also be achieved with the support of hypoxic tents without reducing training quality.

The incorporation of shorter-duration, intense training at lower levels also retains muscle strength and aerobic capacity while maintaining the gains of the induced physiological adjustments of altitude training (Chen et al., 2023). Nutrition, hydration, and gradual acclimatization also support adaptation without loss of performance. With the proper organization of their training program, endurance athletes can maximize the gains of altitude training without the pitfalls.

References

Bonato, G. (2023). Physiological and performance effects of live high train low altitude training for elite endurance athletes: A narrative review. Current Research in Physiology, 6, 100113. https://doi.org/10.1016/j.crphys.2023.100113

Chen, B., Wu, Z., Huang, X., Li, Z., Wu, Q., & Chen, Z. (2023). Effect of altitude training on the aerobic capacity of athletes: A systematic review and meta-analysis. Heliyon, 9(9), e20188–e20188. https://doi.org/10.1016/j.heliyon.2023.e20188

Dragos, O., Alexe, D. I., Ursu, E. V., Alexe, C. I., Voinea, N. L., Haisan, P. L., Panaet, A. E., Albina, A. M., & Monea, D. (2022). Training in Hypoxia at Alternating High Altitudes Is a Factor Favoring the Increase in Sports Performance. Healthcare, 10(11), 2296. https://doi.org/10.3390/healthcare10112296

Keeling, R. F., Powell, F. L., Shaffer, G., Robbins, P. A., & Simonson, T. S. (2021). Impacts of Changes in Atmospheric O2 on Human Physiology. Is There a Basis for Concern? Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.571137

Powers, S. (2023). Exercise Physiology: Theory and Application to Fitness and Performance (12th ed.). McGraw-Hill Higher Education (US). https://online.vitalsource.com/books/9781266201882

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Week 9 Assignment: Please use reference below

• Describe the changes in barometric pressure, PO2, and air density with increasing altitude. Include an explanation of why maximal aerobic power decreases at altitude and what effect this has on performance in long-distance races. What recommendations would you have for a long-distance runner about training at altitude?What benefits and limitations are associated with altitude training? How would you recommend the athlete work around the limitations?
  

  Week 9 Assignment