Ergogenic aids

Question 1

What are the Pharmacological Aids?

Answer 1

Anabolic steroids

EPO

HGH

Question 2

What are the Physiological Aids?

Answer 2

Blood doping

Intermittent Hypoxic Training

Cooling Aids

Question 3

What are the Nutritional Aids?

Answer 3

Amount, Composition and timing of meals
Glycogen loading
Hydration 
Creatine Supplementation 
Caffeine 
Bicarbonate
Nitrate

Question 4

Advantages of anabolic steroids

Answer 4

Increases muscle mass and strength
Increased speed of recovery
Increased intensity and duration of training

Question 5

Risks of anabolic steroids

Answer 5

Aggression
Mood swings
Liver damage
Heart failure

Question 6

Benefits of EPO

Answer 6

Increased red blood cell count
More Haemoglobin
Increased aerobic capacity
Increased intensity and endurance before fatigue

Question 7

Risk of EPO

Answer 7

Increased blood viscosity
Increased risk of blood clots
Chance of heart failure

Question 8

Pros and Cons of HGH

Answer 8

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.

Question 9

Blood doping pros and cons.

Answer 9

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

Question 10

What is IHT?

Answer 10

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.

Question 11

Pros and Cons of cooling aids

Answer 11

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.

Question 12

What meals should be eaten in the lead up to an event?

Answer 12

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,

Question 13

What are the stages of glycogen loading?

Answer 13

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

Question 14

What are the effects of dehydration?

Answer 14

Increased temp
increased blood viscosity
increased heart rate
increased fatigue
decreased cognitive function

Question 15

What are the three classifications of sports drinks?

Answer 15

Hypotonic
Hypertonic
Isotonic

Question 16

What does creatine supplementation do?

Answer 16

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.

Question 17

Risks of creatine supplementation

Answer 17

Weight gain, muscle cramps, unclear yet as to what long term effects on health are.

Question 18

Why does caffeine benefit an athlete?

Answer 18

Increased nervous stimulation, more focus and concentration, stimulates breakdown of fat stores for aerobic exercise, better endurance performance

Question 19

What is bicarbonate?

Answer 19

increases buffering capacity of blood to prevent build up of lactic acid thus delaying fatigue

Question 20

What are nitrates?

Answer 20

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

Question 21

What is an isotonic drink?

Answer 21

Same conc of glucose to blood. Rehydrates and supplies glucose for energy. used by mid to long distance runners and games players.

Question 22

What is a hypotonic drink?

Answer 22

Lower conc of glucose than blood stream. Rehydrates but doesn’t give an energy boost. Good for gymnasts or jockeys

Question 23

What is a hypertonic drink?

Answer 23

Higher conc of blood glucose than blood, used post exercise, replenishes glycogen stores, has little effect on hydration so not used during exercise.