1.2b ergogenic aids Flashcards
what are ergogenic aids
anything that enhances performance
pharmacological ergogenic aids
taken to increase natural hormones or neural transmitters
-anabolic steroids
-erythropeitin (epo)
-human growth hormone (hgh)
physiological ergogenic aids
used to increase rate of adaptation by the body to training
-blood doping
-intermittent hypoxic training (iht)
-cooling aids
nutritional ergogenic aids
adjusting diet consumed - amounts, timings, supplements, drinks
-amount
-composition of meals
-timing of meals
-hydration
-glycogen/carb loading
-creatine
-caffeine
-bicarbonate
-nitrate
anabolic steroids
-synthetic hormones
-illegal
who
-100m, power
pos
-inc muscle mass and strength
-inc speed of recovery
-inc intensity and duration of training
neg
-aggression
-blood clots, infection, liver prob, heart attack
EPO
-hormone produced in kidneys
-illegal
who
-aerobic, endurance cyclist, long distance runners
pos
-produces more rbc and o2 to muscles
neg
-thickens blood, stroke, blood clots
HGH
-natural and synthetic growth hormone
-illegal
who
-max explosive
pos
-inc muscle mass and strength
-inc recovery
-inc blood glucose
neg
-abnormal muscle and bone development
-enlarged vital organs
-inc risk of cancer and diabetes
blood doping
-blood taken, rbs removed and frozen. given back in plasma before
-illegal
who
-endurance eg lance armstrong
pos
-inc rebs and o2 carried
-inc duration and intensity
-inc aerobic cap
neg
-inc blood viscocity
-infections/disease
IHT
-living at sea level during training
-interval training at low o2 levels
-legal
who
-endurance runners
pos
-can compete at high altitudes
-inc rbs and hb
-inc dur and int before fatigue
neg
-lost after training
-dehydration
-dec immune system
cooling aids
-reduce core body temp around training
-ice baths after and ice jackets before
-legal
who
anyone/endurance
pos
-red core temp
-sustains intens and speed
-reduces thermal strain
ice baths - pain relief, vasc shunt
neg
-inc burns
-avoid heart conditions
-hide pain or injury
glycogen loading
-manipulating carb intake week before competition to maximise glycogen stores in muscles and liver
-legal
who
endurance (over 30 min)
pos
-50% inc glycogen stores
-inc duration and inten of aerobic
-delayed obla
neg
-hypoglycaemia (diabetes)
-poor recovery rates
-little effect under 30 mins
-gastrointestinal issues
strength training - diet manipulation
- follow a different diet to increase muscle mass and strength
-eat to be processed during hard exercise.
-protein and carbs eaten afterwards
-legal
pos
-boost gains and replenish lost glycogen
neg
-stitch
hydration
-bodies ability to absorb water
-maintain temp
hypotonic - low glucose conc
isotonic - equal con glucose as blood
hypertonic - higher conc or glucose
pos
-reg body temp
-organ function
inc energy
neg
- fluid overload
-fatigue and cramps
-dehydration
creatine
formed by protein metabolism
-inc pc stores
-low legal
who
max intensity performers
pos
-inc lean muscle mass
-inc strength and musc endurance
neg
-kidney and liver damage
-dehydration
-muscle cramps
caffeine
stimulant inc brain activity
-coffee, supplements
-low legal
who
aerobic performers
pos
-inc weight loss - metabolise fat
-dec fatigue
neg
-insomnia
-nervousness
-inc hr
-digestive issues
