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PE - Green Booklets > Ergogenic Aids > Flashcards

Ergogenic Aids Flashcards

1
Q

What are Ergogenic Aids

A

a substance / object / method used to improve performance

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2
Q

Pharmacological Aids?

Definition?

Examples?

A

A group of ergogenic aids to increase the levels of hormones or neural transmitters naturally produced by the body

Examples include:

  • Anabolic steroids
  • EPO
  • HGH
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3
Q

Anabolic steroids

What are Anabolic steroids?
How can it be taken? (4 ways)
Used by? (1 type of people and 4 examples of them)

A

General information:

  • illegal synthetic hormones that resemble testosterone and promote protein synthesis for muscle growth

Can be taken in:

  • tablet/ capsules
  • injection
  • cream

Used by:

  • maximal and explosive strength based performers eg.
                       - sprinters
                   - throwers
                   - baseball
                   - rugby players
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4
Q

Anabolic steroids - Performance benefits (3) vs Risks (6)

A

Benefits:

  • Increased muscle mass and strength
  • Increased recovery
  • Increased intensity and duration of training

Risks:

  • Irritability
  • Mood swings
  • Liver damage
  • Heart failure
  • Acne
  • Hormonal disturbances
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5
Q

Erythropoietin (EPO)

What is EPO? (2 things)
How can it be taken? (1 ways)
Used by? (1 type of people and 3 examples of them)

A

General Information:

  • naturally produced hormone
  • increased production of red blood cells

Can be taken in:

  • Injection form

Used by:

  • Associated with endurance performers such as:
           - marathon runners
       - triathletes
       - Tour de France cyclists
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6
Q

EPO - Performance benefits (3) vs Risks (3)

A

Performance benefits:

  • increase oxygen transport
  • increase aerobic capacity
  • increase intensity and duration

Risks:

  • increased blood viscosity (HYPER-VISCOSITY)
  • decreased cardiac output
  • risk of blood clots
  • Decreased natural production of EPO
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7
Q

Human Growth Hormone (HGH)

What is HGH? (3 things)
Used by? (1 type of people and 4 examples of them)

A

General Information:

  • synthetic product that replicates naturally produced growth hormone
  • increases protein synthesis for muscle growth, recovery and repair
  • preferable to some over testosterone, as there are less side effects and is difficult to detect

Used by:

  • Associated with maximal and explosive strength based performers such as:
     - power lifters
 - bodybuilders
 - sprinters 
 - throwers
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8
Q

HGH - Performance benefits (5) vs Risks (3)

A

Performance benefits:

  • Increased muscle mass and strength
  • Increased fat metabolism and decreased fat mass
  • Increased blood glucose
  • Increased recovery
  • Increased intensity and duration of training

Risks:

  • Abnormal bone and muscle development
  • Enlargement of vital organs
  • Increased risk of cancer and diabetes
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9
Q

Physiological aids (definition)

A

A group of ergogenic aids to increase the rate of adaptation by the body to increase performance

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10
Q

Blood Doping

What is it? (1 thing)
How? (3 parts)
Used by? (1 type of people and an example of them)

A

General Information:

  • illegal method of increasing red blood cell count by infusing blood prior to competition

How:

  • Volume of blood and the red blood cells frozen around 4 weeks prior to competition.
  • Body replenishes the lost blood.
  • Couple of hours before an event the red blood cells are reinfused.

Used by:
- Associated with endurance performers such as the Tour de France cyclists.

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11
Q

Blood Doping - Performance benefits (3) vs Risks (4)

A

Performance Benefits:

  • Increased RBC therefore more Hb
  • Increased O2 transportation and aerobic capacity
  • Increased intensity and duration of performance

Risks:

  • increased blood viscosity
  • decreased cardiac output
  • heart failure
  • transfusion reaction
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12
Q

Intermittent hypoxic training

What is it? (1 thing)
Can be performed how? (1 way)
Used by? (1 type of people and 2 examples of them)

A

General Information:

  • This is where athletes live at sea level but train in hypoxic (low
    pressure of oxygen) conditions.

Can be performed:

  • With aerobic and high intensity anaerobic intervals where a mask is worn supplying low ppO2 during the exercise interval and taken off during rest

Used by:

Associated with endurance performers such as:
- marathon runners
- triathletes

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13
Q

IHT - Performance Benefits (4) vs Risks (5)

A

Performance Benefits:

  • Allows acclimatisation for events at altitude
  • Increased RBC therefore more Hb
  • Increased intensity and duration before fatigue
  • Increased mitochondria and buffering capacity therefore delay OBLA

Risks:

  • Benefits lost when IHT stops
  • May disrupt training process = loss of motivation
  • Hard to reach normal work rates
  • Decreased immune function and increased risk of infection
  • Dehydration
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14
Q

Cooling aids

What is it? (1 thing and 3 examples)
Can be done how? (2 way)
How is it used post event (what is used, how does it actually work?)

A

General Information:

  • a range of products such as:
    • ice vests
    • ice packs
    • ice baths
  • used to reduce core temperature treat injury and speed up recovery

Injury treatment:

  • Can be used during or after an event
  • Nerve endings are numbed to reduce pain and arterioles vasoconstrict to reduce blood flow and reduce swelling.

Post event:

  • Ice baths used after and event to speed up recovery and reduce DOMS.
  • Blood vessels constrict, removing waste and lactic acid from the muscle tissue
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15
Q

Cooling aids - Performance Benefits (5) vs Risks (5)

A

Performance Benefits:

  • Reduce core body temperature
  • Decreased sweating, dehydration and early fatigue
  • Decreased injury pain and swelling
  • Increased speed of recovery and repair
  • Decreased DOMS

Risks:

  • Difficult to perceive exercise intensity
  • Ice burns and pain
  • May mask and worsen injuries
  • Chest pain and decreased efficiency in elderly
  • Dangerous for those with heart and blood pressure problems
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16
Q

Glycogen loading (definition)
4 phases to glycogen loading

A

The manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen

Day 1: glycogen-depleting bout of endurance exercise

Day 2-3: high protein, high fat diet

Day 4: glycogen-depleting bout of endurance exercise

Day 5-7: high carbohydrate diet while training is tapered or reduced to resting.

17
Q

Performance benefits (4) and risks (6) of glycogen loading

A

Performance benefits:

  • Increased glycogen stores
  • Increased endurance capacity
  • Delays fatigue
  • Increased time to exhaustion by up to 30%

Risks:

  • Hypoglycaemia in the depletion stage
  • Poor recovery rates in depletion stage
  • Lethargy and irritability
  • Gastrointestinal problems
  • Increased risk of injury
  • Affects mental preparation
18
Q

Nutritional aids

Nutritional aids can come in the form of: (7 things)

A
  • Amount, composition and timing of meals
  • Glycogen loading
  • Hydration
  • Creatine supplementation
  • Caffeine
  • Bicarbonate
  • Nitrate
19
Q

Amount, composition and timing of meals - Endurance training

Recommendations: (3)

A

Recommendations:

  • Someone who trains at a moderate intensity for 1 hour a day should consume 5-7g of carbohydrates per kg of body mass
  • An athlete who trains intensely for more than 4 hours per day should consume 10-12g per kg per day.
  • They should also consider pre and post event high carbohydrate meals.
20
Q

Amount, composition and timing of meals - Strength training

Someone following a programme to increase muscle mass and strength is likely to follow a different type of plan

(4 recommendations)

A

Recommendations:

  • 5-6 small meals every few hours
  • up to 30% lean protein to enhance muscle building and repair
  • complex carbohydrates to release energy slowly
  • limited fat intake
21
Q

Hydration – losing _% body weight in ______ can cause __% decrease in ______________

Dehydration can lead to: (5 things)

A

losing 2% body weight in sweat can cause 20% decrease in performance

Due to:

  • Decreased heat regulation and increased temperature
  • Increased blood viscosity
  • Increased heart rate
  • Increased fatigue
  • Decreased cognitive function and skill level
22
Q

Guidelines for hydration: (3 things)

Hypotonic solutions (4)

Isotonic solutions (4)

Hypertonic solutions (5)

A
  • The performer needs to be well hydrated prior to training
  • for every 1kg of body mass lost during the activity 1 litre of fluid should be consumed.
  • Electrolytes (salts and minerals that conduct electrical impulses) have to be replaced to promote hydration.

Hypotonic solutions:

  • Drinks which contain a lower concentration of glucose than blood stream
  • It quickly replaces fluid lost by sweating
  • Provides some glucose for energy production
  • Used by jockeys and gymnasts

Isotonic solutions:

  • These contain equal concentrations of glucose to the blood stream
  • Absorbed at the same rate as water
  • Quickly rehydrate and supply glucose for energy production
  • Used by middle/long distance runners and games players

Hypertonic solutions:

  • Contain a higher concentration of glucose than in the blood stream
  • Absorbed at a slower rate than water
  • Usually used post exercise to maximise glycogen replenishment
  • Ultra distance athletes may use this to meet energy requirements
  • They need to use this in combination with isotonic
23
Q

Creatine supplementation

(2 facts about creatine)
(2 type of things its used for)

A
  • Naturally produced in the form of amino acids
  • Stored in the muscle tissue as PC
  • Used to fuel high intensity energy production
  • Used by weightlifters and sprinters
24
Q

Performance benefits (4) and risks (5) of creatine

A

Performance benefits:

  • Increased PC stores
  • Increased fuel for high intensity activities
  • Increased intensity and duration of training
  • Increased maximum and explosive strength

Risks:

  • Increased weight gain
  • Increased water retention
  • Muscle cramps
  • Gastrointestinal problems
  • Long term effects on health unclear
25
Q

Caffeine and its benefits (5) and risks (4)

A

Stimulant to heighten the CNS and mobilise fats to prolong energy production

Benefits:

  • Increased nervous stimulation
  • Increased focus and concentration
  • Increased mobilisation of fats
  • Preservation of muscle glycogen
  • Increased endurance performance

Risks:

  • Diuretic – leading to dehydration
  • Insomnia
  • Anxiety
  • Gastrointestinal problems
26
Q

Bicarbonate

What is it?
How much taken and when?
Who does it benefit?

A
  • An alkaline which acts as a buffer to neutralise the rise in lactic acid

Believed to benefits that compete 1-7 minutes such as athletes who run 400m-1500m or rowers.

27
Q

Bicarbonate benefits (4) and risks (3)

A

Benefits:

  • Increased buffering capacity
  • Increased tolerance to lactic acid
  • Delays OBLA
  • Increased intensity and duration of performance

Risks:

  • Gastrointestinal problems
  • Unpleasant taste
  • Causes nausea
28
Q

Nitrates

What is it?
Where found?
How does it work?
When taken?
Who is it good for?

A
  • Inorganic compounds which dilate blood vessels, reducing blood pressure and increasing blood flow to the muscles.
  • Found in root vegetables, beetroot etc
  • Converts into nitric oxide which plays a role in vascular and metabolic control
  • Take in the lead up to the event – usually 6 days
  • Good for endurance events close to lactic threshold 5000 -1000m runners
29
Q

Performance benefits (4) and risks of nitrates (4)

A

Performance benefits:

  • Reduced blood pressure
  • Increased blood flow
  • Increased intensity of performance
  • Delays fatigue

Risks:

  • Headaches
  • Dizziness
  • Unclear for long term risks
  • Possible carcinogenic risk

PE - Green Booklets (39 decks)

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