Ergogenic aids Flashcards
What are the Pharmacological Aids?
Anabolic steroids
EPO
HGH
What are the Physiological Aids?
Blood doping
Intermittent Hypoxic Training
Cooling Aids
What are the Nutritional Aids?
Amount, Composition and timing of meals Glycogen loading Hydration Creatine Supplementation Caffeine Bicarbonate Nitrate
Advantages of anabolic steroids
Increases muscle mass and strength
Increased speed of recovery
Increased intensity and duration of training
Risks of anabolic steroids
Aggression
Mood swings
Liver damage
Heart failure
Benefits of EPO
Increased red blood cell count
More Haemoglobin
Increased aerobic capacity
Increased intensity and endurance before fatigue
Risk of EPO
Increased blood viscosity
Increased risk of blood clots
Chance of heart failure
Pros and Cons of HGH
Pros : Increased muscle mass, Decreased fat mass, Increased speed of recovery, increased blood glucose levels, increased intensity and duration of training
Cons : Abnormal bone and muscle development, Organ failure, Increased risk of diabetes and certain cancers.
Blood doping pros and cons.
Pros : increased RBC count, higher aerobic capacity, Increased duration of performance before fatigue
Cons : Increased blood viscosity, Risk of blood clots, infections through issues with transfusion
What is IHT?
Athletes live at sea level but train with low pp02. Intervals of low pp02 air and normal air while training. Good for endurance athletes as it increases number of RBCs and Haemoglobin levels.
Pros and Cons of cooling aids
Pros : reduces core body temp, less sweating, less injury pain and swelling, decreased DOMS
Cons : Hard to perceive exercise intensity, hides injuries, dangerous for those with a heart issue.
What meals should be eaten in the lead up to an event?
3 hours before : high carb meal, slow digesting carbohydrates such as porridge oats, LOW GLYCAEMIC INDEX carbs, trying to maximise glycogen stores
1 hr before : small meal, fast digesting carbohydrates, e.g. honey on toast or energy bar, top up glucose stores,
What are the stages of glycogen loading?
7 days before : eat no carbs (depletion phase)
7-3 days before : high intensity training in order to deplete carb store
3 days before : taper training and have a high carb diet to refill stores
What are the effects of dehydration?
Increased temp increased blood viscosity increased heart rate increased fatigue decreased cognitive function
What are the three classifications of sports drinks?
Hypotonic
Hypertonic
Isotonic
What does creatine supplementation do?
Supplies extra energy required for very high intensity activities, increases strength, more phosphocreatine in the muscles, allows weightlifter to complete extra reps to increase gains.
Risks of creatine supplementation
Weight gain, muscle cramps, unclear yet as to what long term effects on health are.
Why does caffeine benefit an athlete?
Increased nervous stimulation, more focus and concentration, stimulates breakdown of fat stores for aerobic exercise, better endurance performance
What is bicarbonate?
increases buffering capacity of blood to prevent build up of lactic acid thus delaying fatigue
What are nitrates?
Inorganic compounds consumed by eating root vegetables. During exercise they dilate blood vessels, reduce blood pressure, increase blood flow to working muscles, delays fatigue and aids recovery
What is an isotonic drink?
Same conc of glucose to blood. Rehydrates and supplies glucose for energy. used by mid to long distance runners and games players.
What is a hypotonic drink?
Lower conc of glucose than blood stream. Rehydrates but doesn’t give an energy boost. Good for gymnasts or jockeys
What is a hypertonic drink?
Higher conc of blood glucose than blood, used post exercise, replenishes glycogen stores, has little effect on hydration so not used during exercise.
