Explain how high-altitude training improves athletic performance and list reasons for disqualification in a relay race.

a) High altitude training camps benefit Kenyan long-distance athletes by exposing them to lower atmospheric oxygen levels. This hypoxic environment stimulates the kidneys to produce more erythropoietin (EPO), a hormone that signals the bone marrow to increase the production of red blood cells. More red blood cells mean a higher hemoglobin concentration, which enhances the blood's capacity to carry oxygen to the muscles. When athletes return to sea level, their bodies retain this increased oxygen-carrying capacity, allowing their muscles to receive more oxygen, delay fatigue, and improve their endurance performance. b) Before disqualifying a relay team during an athletics competition, the following circumstances are considered: Baton Exchange Zone Violation: If the baton is not exchanged within the designated 20-meter exchange zone. Dropping the Baton: If a runner drops the baton and it is not recovered by the same runner who dropped it, or if it is recovered outside their lane and interferes with another team. Lane Violation: If a runner steps out of their assigned lane, especially on a bend, and gains an advantage or impedes another competitor. False Start: If a runner starts before the starting signal, particularly in the first leg of the relay. Impeding Another Competitor: If a runner obstructs, pushes, or interferes with another team's runner. Incorrect Order of Running: If the team members do not run in the declared order. Illegal Substitution: If a team makes an unauthorized change to its declared runners after the final declaration. Unfair Assistance: If a runner receives any form of physical assistance from a teammate or official during the race. Wearing Illegal Equipment: If a runner uses equipment that is not permitted by the rules. Unsportsmanlike Conduct: Any behavior deemed unsportsmanlike by officials. c) Three substitution rules governing the game of soccer are: Number of Substitutions: In most competitive matches, a team is allowed a maximum of five substitutions* during regular play. In some competitions, an additional substitution may be permitted in extra time. Substitution Procedure: A substitution can only be made when play has stopped and with the referee's permission. The player being substituted must leave the field at the nearest boundary line, and the substitute can only enter the field at the halfway line after the player being replaced has left. Re-entry of Substituted Players: Once a player has been substituted and left the field, they cannot re-enter the game in that match, except in specific youth or amateur leagues where "rolling substitutions" are allowed. That's 2 down. 3 left today — send the next one.