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P.E- Mr Jones > 6.7. Ergogenic Aids > Flashcards

6.7. Ergogenic Aids Flashcards

1
Q

What is an ergogenic aid?

A

A technique or substance used to enhance performance or recovery.

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2
Q

What is a pharmacological aid?

A

A supplement or drug that enhances performance by increasing the levels of hormones naturally produced by the body.

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3
Q

What are examples of pharmacological aids?

A
  • anabolic steroids
  • EPO
  • human growth hormone
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4
Q

What are anabolic steroids?

A

Testosterone derivatives that promote protein synthesis for growth and repair of various tissues throughout the body

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5
Q

What are the benefits of anabolic steroids?

A
  • increased muscle mass, strength and power
  • promotes recovery
  • ability to train at higher intensity for longer
  • can speed up rehab from soft tissue injury
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6
Q

What are the risks of anabolic steroids?

A
  • liver damage or cancer
  • increased blood pressure
  • raised LDL cholesterol
  • (males) shrinking of testicles
  • (males) reduced sperm content
  • (males) breast enlargement
  • (females) development of facial hair
  • (females) deepening of voice
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7
Q

When may anabolic steroids be used?

A

for high intensity, short duration sports

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8
Q

What is EPO?

A

A synthetic version of the hormone secreted but the kidneys that increases the rate of production of RBCs

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9
Q

What are the benefits of EPO?

A
  • increased RBC and haemoglobin count
  • increased O2 carrying capacity of the blood
  • increased VO2 max
  • delayed OBLA/lactate threshold/ fatigue
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10
Q

What are the risks of EPO?

A
  • increased blood viscosity
  • decreased blood flow or cardiac output
  • increased risk of:
    - blood clots
    - heart failure
    - stroke
  • natural production of EPO by kidneys
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11
Q

When may EPO be used?

A

Mostly endurance performers who rely on the supply of O2 to muscles for aerobic respiration

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12
Q

What is human growth hormone?

A

A synthetic version of the hormone secreted by the pituitary gland that increase muscle mass.

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13
Q

What are the benefits of HGH?

A
  • increased muscle mass, strength and power
  • increased fat free mass/ decreased fat mass
  • increased glucose levels
  • stimulate bone, cartilage and muscle growth
  • can speed up rehabilitation from soft tissue injury
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14
Q

What are the risks of HGH?

A
  • hypertrophy of internal organs
  • abnormal bone growth
  • bone thickening deformities
  • increased risk of:
    - diabetes
    - high blood pressure
    - cancer
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15
Q

When may HGH be used?

A

Mostly anaerobic performers but also some aerobic performers

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16
Q

What is a physiologica aid?

A

A technique that enhances performance by directly influencing the physiological capacity of a particular body system.

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17
Q

Examples of physiological aids

A
  • Blood doping
  • Intermittent hypoxic training
  • Cooling aids
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18
Q

What is blood doping?

A
  • Artificially boosting the RBC count by infusing blood into the body.
  • Remove blood 4 weeks before the event, reinfuse prior to the event.
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19
Q

Benefits of blood doping

A
  • Increased RBC and haemoglobin count
  • Increased o2 carrying capacity of the blood
  • Increased VO2 max
  • Delayed OBLA/ lactate threshold/ fatigue
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20
Q

Risks of blood doping

A
  • Increased blood viscosity
  • Decreased blood flow/ cardiac output
  • Increased risk of:
    • Blood clots
    • Heart failure
    • Stroke
  • Increased risk of blood viruses e.g. hepatitis, HIV
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21
Q

Where may blood doping be seen?

A

In endurance sports who rely on supply of o2 to muscles for aerobic respiration

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22
Q

What is intermittent hypoxic training? (IHT)

A
  • High intensity interval training performed in hypoxic conditions either with an exercise mask or in a hypoxic chamber
  • Work interval = 5-10 seconds/ work:rest ratio = 1:2 progressing to 2:1/ sets 2-5 with 3 mins rest/ total session time= 5-10 mins
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23
Q

Benefits of IHT

A
  • Legal
  • Used to pre-acclimatise for a competition at altitude
  • Increased VO2 max
  • Increased lactic acid removal
  • Delayed OBLA/ lactate threshold/ fatigue
  • Increased speed of recovery
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24
Q

Risks of IHT

A
  • Many studies of IHT don’t confirm potential benefits of IHT
  • Any associated risks will depend upon
    - Type of training
    - Intensity of training
    - Volume of training
    - Degree of hypoxia
  • There have been few studies carried out to determine any risk to elite athletes
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25
Q

Where may IHT be used?

A

Endurance activities and speed and power activities

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26
Q

What are cooling aids?

A

A variety of products used to reduce core body temp pre-event, reduce swelling in soft tissue injuries and promote recovery post event.

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27
Q

Benefits of cooling aids

A
  • Pre-event cooling ie ice vests or wraps worn between 8-30 mins before event -> allows exercise intensity to be sustained by reducing cardiovascular strain due to increased core body temp
  • post event cooling to promote recovery e.g. ice baths
    - Reduce swelling due to microscopic tears in muscle fibres causing DOMS
    - Benefit removal of lactic acid
  • Post event cooling to treat injuries e.g. ice packs or ‘game ready’ systems
    - Relieves pain and reduces swelling
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28
Q

Risks of cooling aids

A
  • Ice vests can cause vasoconstriction of arteries therefore decreasing blood flow
  • Risk of ice burns
  • Increased risk of complicating injuries due to masking pain
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29
Q

Where may cooling aids be seen?

A

May be seen being used for endurance athletes or athletes competing in heat
Post event used by all athletes

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30
Q

What are nutritional aids?

A

A supplement, food or drink that’s consumed to enhance performance or recovery

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31
Q

What is pre-event food for?

A
  • For events lasting more than 60 mins
  • Consume more than 1g/kg body mass of carbs
  • Usual range is 1-4g/kg
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32
Q

When should pre-event food be consumed?

A
  • 1-6 hrs before event consume low glaecemic index carbohydrates
    - e.g. starches
  • 30 mins- 2 hrs before consumer high GI carbs
    - e.g. sugars- bananas etc
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33
Q

Why should pre-event food be consumed?

A
  • To top up carb stores
  • To maintain liver and muscle glycogen stores
  • To maintain blood glucose levels
  • To prevent glycogen depletion
34
Q

What is during event food for?

A
  • Continue to consume high GI carbohydrates
    • Event < 45 mins = none required
    • Event 45-75 mins = small amounts, maybe in fluid form (e.g. sports drink)
    • Event > 60 mins = 30-60g per hour
35
Q

When should during event food be consumed?

A

Will depend on the event
- Tennis players will consume carbohydrates at the change of ends
- Road cyclists will consume a carbohydrate gel at regular intervals
- Footballers will consume an energy drink at half time

36
Q

Why should during event be consumed?

A
  • To sustain carbohydrate availability
  • To maintain blood glucose levels
  • To prevent glycogen depletion
37
Q

What is post-event food for?

A
  • Consume carbohydrates - 1g/kg body mass/ hr
  • Can be solid or liquid form, as there is no difference in glycogen synthesis for either
  • Include protein and other nutrients in meal
38
Q

When should post event food be consumed?

A
  • To replenish glycogen stores
  • Including protein produces higher rate of glycogen synthesis than carbohydrate alone
39
Q

When should hydration occur?

A
  • Pre-event: 1-2 hrs before = 0.5 litres
  • Immediately before event = 250ml of water or sports drink
  • During event (every 10-15 mins) = 250ml or 4-6 gulps
  • Post event (weight in weight out) = 0.5 litres for every 0.5kg lost
40
Q

What is an isotonic sports drink?

A

Contains carbohydrate and minerals at a similar concentration to that in the human body.

41
Q

What is a hypertonic sports drink?

A

Contains higher concentration of carbohydrates to that in the human body

42
Q

What is a hypotonic sports drink?

A

Contains lower concentration of carbohydrates to that in the human body

43
Q

Benefits of isotonic drinks

A
  • Replaces fluids lost by sweating
  • Supplies boost of carbohydrate
44
Q

Drawbacks of isotonic drinks

A
  • Absorbed slower than hypotonic drinks
45
Q

Examples of isotonic drinks

A
  • e.g. Powerade, Lucozade sports
46
Q

Who are isotonic drinks good for?

A

Endurance athletes/ team games

47
Q

Benefits of hypertonic drinks

A

Replenishes glycogen stores after exercise

48
Q

Drawbacks of hypertonic drinks

A
  • Not suitable during exercise as pulls water into digestive system to dilute it
  • Absorbed very slowly
49
Q

Examples of hypertonic drinks

A

Fruit juice
Lucozade energy

50
Q

Who/ what are hypertonic drinks good for?

A

Post performance, ultra endurance athletes

51
Q

Benefits of hypotonic drinks

A
  • Absorbed very quickly
  • Good for hydration without the boost of carbs
52
Q

Drawbacks of hypotonic drinks

A

Lack of carbs and minerals means not ideal for exclusive use during exercise events > 60 mins

53
Q

Example of hypotonic drink

A

Water

54
Q

Who/ what are hypotonic drinks good for?

A

Dancers/ gymnasts/ hockey

55
Q

Benefits of hydration

A
  • Regulates body temp
  • Regulate HR
  • Maintain blood volume
    • Linked to blood pressure
    • Linked to viscosity of blood
  • Regulate transport of essential nutrients
56
Q

What does dehydration lead to?

A
  • Increased blood viscosity
  • Decreased blood flow
  • Increased lactic acid production
  • Early OBLA
57
Q

What does this blood volume depletion then lead to?

A
  • Decreased blood to skin
  • Decreased sweating
  • Impaired thermoregulation
  • Increased core body temp
  • Heat stress
58
Q

What is hyponatremia?

A

A condition where level or salt or sodium in blood drops to abnormally low levels.

59
Q

Risks of hydration:

A

During intensive and prolonged exercise, people who drink too much water while taking part in marathons, ultramarathons, triathlons and other long distance, low intensity activities are at an increases risk of hyponatremia if they don’t also drink fluids to replace lost electrolytes.

60
Q

What are the phases of glycogen/ carbohydrate loading?

A
  1. depletion phase (4-7 days before event)
    • Consume diet low in carbohydrates, high in fats and protein while training normally
  2. Loading phase (1-3 days before event)
    • Consume diet high in carbohydrates with adequate protein, minerals etc while tapering training
61
Q

Potential benefits of glycogen/carbohydrate loading

A
  • Increased glycogen synthesis (breakdown)
  • Increased glycogen stores
  • Increased endurance capacity/ delayed fatigue
62
Q

Risks of glycogen/ carbohydrate loading

A
  • Can disrupt pre-event routine
  • Fatigue and lethargy
  • Hypoglaecemia
  • Loading phase can cause: weight gain as more water needed to store additional glycogen
63
Q

Who would glycogen load?

A

Marathon runner, triathletes

64
Q

What is caffeine??

A

A stimulant that reaches the brain quickly to stimulate the CNS

65
Q

When do athletes take caffeine?

A
  • 60 mins before event or training
  • 3mg/kg of body mass
66
Q

Potential benefits of caffeine

A
  • Increased alertness
  • Reduced perception of fatigue
  • Increased breakdown of FFAs for energy production
  • Sparing glycogen for bouts of higher intensity exercise later in event
  • Increased endurance/ capacity/ delayed fatigue
67
Q

Risks of caffeine

A
  • A diuretic so can increase risk of dehydration
  • Can cause nervousness/ anxiety
  • Can cause insomnia
68
Q

Who would use caffeine?

A

Footballer/ hockey player

69
Q

What is creatine supplementation?

A
  • The consumption of the synthetic form of creatine taken for ergogenic effect
  • Mostly in powder form, dissolved in water or added to a protein recovery shake
  • Most common method is 3g per day
  • Some athletes take creatine on a cycle e.g. 4 weeks on/2 weeks off
70
Q

Potential benefits of creatine

A
  • Increased PC stores
  • Delayed threshold of ATP-PC system
  • Muscle hypertrophy
  • Increased power and strength
  • Speeds up protein synthesis
  • Aids recovery process after high intensity exercise
71
Q

Risks of creatine

A
  • Weight gain due to water retention in muscle
  • Potential muscle cramp or strain
  • Gastrointestinal distress
72
Q

Who would use creatine?

A

Intermittent sports and maximal power athletes

73
Q

What is bicarbonate?

A
  • An alkaline that neutralises acid so it acts to regulate the body’s pH as a buffer to lactic acid
  • Athletes take it:
    • As sodium bicarbonate mostly in powder form, dissolved in water
    • 1-3 hrs pre event
74
Q

Potential benefits of bicarbonate

A
  • Improves lactic acid and carbonic acid removal
  • Allows muscle to function at optimal levels for longer
  • Decreased rate of perceived exhaustion (RPE)
  • Delays OBLA or fatigue
  • Allows for improved power at OBLA
75
Q

Risks of bicarbonate

A
  • Gastrointestinal distress
  • Bloating
  • Nausea
76
Q

Who would use bicarbonate?

A

400m, 800m runner

77
Q

What is nitrate?

A
  • An inorganic compound made up of nitrogen and oxygen
  • It’s naturally occurring in green leafy vegetables and beetroot
78
Q

When/ how do athletes take nitrate?

A
  • Mostly in liquid form e.g. 0.5l of beetroot juice
  • 2-3 hrs pre-event
79
Q

Potential benefits of nitrate

A
  • Increased blood plasma
  • Dilates blood vessels
  • Improves aerobic performance
  • Delays OBLA or fatigue
  • Decreases resting blood pressure
80
Q

Risks of nitrate

A
  • Long term use linked to gastric cancer
    - This view has been challenged more recently
81
Q

Who might use nitrates?

A

Aerobic or endurance athletes

P.E- Mr Jones (20 decks)

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