A2 PE Sports Supplements and Diet Flashcards
What are the benefits of Beta Blockers?
Used in archery, snooker and shooting
Reduce tension and anxiety levels
Lower blood pressure
Steady shaking hands - stop trembling
What type of athletes will use caffeine and what are the advantages of using it?
Endurance athletes
Extend prolonged aerobic activity as it increases the use of fats to re-synthesise ATP, saving glycogen stores
Delays the onset of muscular fatigue
Increase alertness - improving reaction time and decision making
What are the advantages of human growth hormones?
Enhance explosive actions by increasing muscle mass
Repairs and strengthens bones, tendons and ligaments
Decreases body fat due to high metabolic activity
What are the advantages of using protein supplements?
Vegetarians can get protein in their diet without eating meat
Quick and easy for those with busy schedules (no time for meals)
Increase muscle mass
Faster recovery time
Reduce muscle soreness (DOMS)
What are the disadvantages of using Beta Blockers?
Low blood pressure and dizziness
Chronic fatigue
Cold hands and feet
What is glycogen loading?
A high carb diet to maximise energy stores to delay the onset of fatigue.
What is caffeine?
A naturally occurring stimulant
What are the disadvantages of using caffeine?
Can cause anxiety Tremors may occur Stomach cramping Dehydration Sleep deprivation which affects recovery process
What do anabolic steroids do?
Synthetic hormone related to testosterone.
Increase the storage and use of protein
Aids muscle cell production and growth of lean muscle
What are the advantages of using steroids?
Increase muscle mass = increase strength
Faster recovery, allows for a heavier training regime
Define erythropoietin.
(EPO) is a naturally occurring hormone secreted by the kidneys that increases the rate of production of red blood cells in the bone marrow.
This occurs naturally in response to falling levels of oxygen in the tissues (e.g. when at altitude)
What type of athletes use creatine?
Explosive, short burst athletes (weight lifter, like Fewkes)
What type of athletes will use protein supplements?
Power and strength athletes
What are the disadvantages of using protein supplements?
Liver and kidney problems
What type of athletes will use herbal remedies and what are the advantages and disadvantages of using them?
Any athlete - Improve stamina and reduce body fat
Increase levels of hormones and muscle mass
Largely untested - little effectiveness on health and fitness
Can test positive to banned substances and react badly with other drugs
What do Beta Blockers do?
A drug that blocks the release of chemicals such as adrenaline. Aim is to keep the heart rate low and keeps the performer calm.
What are the disadvantages of using steroids?
Heart failure Increased aggression - 'roid rage' Liver damage and kidney tumours Development of masculine effects in females - facial hair High blood pressure
What are the advantages of using creatine (creatine momohydrate)?
Used as an energy source to resynthesise ATP
Improves maximal muscular performance
Provides energy for maximal work
What is super compensation and why don’t many athletes do it anymore?
Deplenishing the glycogen stores in order to increase the capacity before the event.
Leads to performers feeling bloated.
What do human growth hormones do?
Regulate growth - if manipulated they can promote growth in muscle cells resulting in increased muscle mass.
What are the advantages of using synthetic erthroprotien?
Increased oxygen carrying capacity of blood,
Increased VO2Max,
Can work aerobically for longer at higher intensity
What is ergogenic aid?
An external influence which improves performance or recovery
What is soda loading?
The ingestion of multiple carbonated beverages (bicarbonate of soda) 2-3 hrs before an athletic event
It can delay the onset of lactic acidosis (OBLA) - increases the athlete’s tolerance to lactic acid
What are the disadvantages of using creatine?
Muscle cramping
Stomach cramps
Diarrhoea
Weight gain
What are the disadvantages of using human growth hormones?
Enlargement of internal organs Heart failure (enlarged heart) High blood pressure Abnormal development of bones - broadening facial features Increase risk of type 2 diabetes
What effect does water loss have on the body?
Reduces the volume of blood in the body which can reduce the efficiency of oxygen and nutrient delivery and therefore cause a deterioration in performance (makes blood viscous and reduces venous return)
Why is water lost during exercise?
During exercise the body produces heat this has to be lost so water is lost when the body sweats
Why is glycogen the preferred fuel for athletes?
Glycogen can be used anaerobically and aerobically and it is therefore the fuel used at high and very high intensities for training and competing
What physiological changes occur when water and electrolytes are lost?
Blood thickens therefore the heart has to work harder, there is a reduction in blood flow to working muscles and less oxygen to the muscles. Blood flow to skin is reduced so the body is unable to maintain correct body temperature. Slows reaction time and muscle fatigue and cramps occur
Name the two types of sports drink and what they are each designed to do?
Isotonic and Hyptonic. They are designed to restore and maintain balance of water and electrolytes to allow the body to perform at its best.
What would be the difference between an endurance and power athletes diet?
Endurance athlete would have more CHO and water in their diet as they need a high level of energy production, whereas, a power athlete will have more protein in order to build and repair muscle
What is dehydration?
A condition that occurs when the amount of water falls below normal, disrupting the balance of sugars and electrolytes in the body
Why are electrolytes so important to the body especially during exercise?
If electrolytes are lost performance deteriorates due to the exchange process not being as efficient causing fatigue and cramps
Why is water so important in the body?
Makes up 50-60% of the body, regulates body temperature, carries nutrients and oxygen to all cells, helps convert food into energy, removes waste, protects and cushions vital organs and joints
How would an athlete maintain an optimal weight for their sport?
Match the calorie intake with calorie output. Eating lower glycaemic index foods to release energy over a long period of time and stabilie blood sugar levels
How are quantities different for someone in training and why?
The quantity of carbohydrate (CHO) increases as this is the body’s preferred fuel and therefore the most efficient one to use in training and recovery (10-15% protein, 20-25% fat and 60-75% CHO)
Athletes are required to have a balanced diet, what does this contain?
A diet containing all the food groups and sufficient nutrients for the body to function - 15% protein, 30% fat and 55% CHO, water and vitamins and minerals.
How might an endurance athlete ensure they have plenty of carbohydrates in their body?
The process of glycogen-loading and taking on carbohydrates during training or competing.
What are electrolytes?
Ions in solution such as sodium, potassium and chlorine. They help with action potentials and maintain correct rate of exchange in and out of cells
What are used to replace water and electrolytes during exercise?
Water and sports drinks (isotonic)
What are the disadvantages of soda-loading (using bicarbonate of soda)?
Bloating
Diarrhoea
Stomach cramps
Nausea
Which athletes would use soda-loading?
Any athlete who would want to work at high intensities for longer.
Cyclists and endurance athletes.
Power athletes like sprinters.
What are the disadvantages of using synthetic erythropoietin?
Blood can thicken (reduces venous return) lead to blood clots
Increases heart rate, rapid increase in blood pressure
liver damage, heart failure
Reduced production of natural EPO if synthetic version is used
What are the disadvantages of using protein supplements?
High cholesterol Weight gain Heart disease Cancer Kidney problems - stones
