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A level P.E > Ergogenic aids (1.2) > Flashcards

Ergogenic aids (1.2) Flashcards

1
Q

ergogenic aid def

A

any substance or treatment that either directly improves physiological variables during performance, or removes subjective restraints that may limit physiological capacity

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2
Q

blood doping process

A

.take out and freeze blood 3-4 weeks prior to event

.within 2hrs of event, reinfuse blood

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3
Q

blood doping pros

A

increases RBC production = improve O2 capacity = improve CV endurance = increase VO2 max

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4
Q

blood doping cons

A

blood clotting
heart failure
transfusion complications

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5
Q

EPO info/process

A

.synthetic copy of hormone in kidneys
.stimulates bone marrow to produce RBC
.recombinant EPO is used to produce more haemoglobin to aid O2 transport

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6
Q

EPO pros

A

increase improve CV endurance

increase VO2 max

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7
Q

EPO cons

A

blood viscosity (blood clots)
strokes
risk of pulmonary edema

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8
Q

anabolic agents info

A

synthetic version of testosterone
must be injected or tablets
used mostly for power events

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9
Q

anabolic agents pros

A

promote muscle growth
increase frequency/intensity of training
can improve recovery

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10
Q

anabolic agents cons

A

aggression (roid rage)
mood swings
liver damage
heart failure

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11
Q

human growth hormone (HGH)

A

synthetic version of pituitary gland hormone
stimulates bone/muscle growth
affects protein/carbs/fats metabolism
power/strength athletes

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12
Q

HGH pros

A

increase % of lean body mass
improves metabolism
improves recovery

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13
Q

HGH cons

A

diabetes risk
enlargement of organs
thickening of soft tissue in face/hands/feet

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14
Q

intermittent hypoxic training

A

mimics effects of altitude

mask limiting partial pressure of O2 is worn

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15
Q

intermittent hypoxic training pros

A

rate of aerobic adaptations are increased:
haemoglobin volume
O2 carrying capacity

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16
Q

intermittent hypoxic training cons

A

hard to reach normal work rates in these conditions

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17
Q

cooling aids pre event

A

cooling towels/ice vest - reduce core body temp in hot conditions
reduce dehydration/sweating/CV drift

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18
Q

cooling aids post event

A

ice baths - vasoconstriction/dilation to remove lactic acids

19
Q

cooling aids cons

A

shock
hypothermia
ice burns

20
Q

calorie counting

A

estimate RMR energy expenditure: calories used, per kg of body weight, per hour
e.g 1.3kcal x 55kg x 24hrs = 1716kcal

physical activity requires 8.5 kcal, per kg, per hr
e.g 4hrs of gymnastics: 8.5kcal x 55kg x 4hrs = 1870kcal

requirement of calories: 1716 + 1870

21
Q

calorie counting food %

A 
.find % of that food from total calories
.divide by energy value of that food
.answer is in grams
e.g CHO:
55% of total (e.g 2000) = 1100
1100/4 = 275g
22
Q

5 nutritional aids

A 
creatine
caffeine
bicarbonate of soda
nitrate
glycogen loading
23
Q

creatine supplementation

A

.increase PC stores to increase intensity and duration of performance
.used to fuel high intensity e.g sprinters/w.lifters
.available as tablet or powder
can increase PC stores by 50%

24
Q

creatine supplementation pros

A 
increased:
PC stores
intensity/duration of training
maximum and explosive strength
fuel
25
Q

creatine supplementation cons

A

increased:
weight gain
water retention

muscle cramps
gastrointestinal problems
long term effects on health unclear

26
Q

caffeine

A

.stimulant used to heighten CNS and increase breakdown of fats to prolong aerobic energy production
.coffee, tablets, energy drinks

27
Q

caffeine pros

A 
increase:
nervous stimulation
focus/concentration
mobilisation of fats
preservation of muscle glycogen
CV endurance
28
Q

caffeine cons

A

diuretic effect - dehydration
anxiety
gastrointestinal problems
not always legal

29
Q

bicarbonate of soda

A

alkaline that acts as a buffer towards lactic acid

0.3g, per kg of mass, 1 hour before

30
Q

bicarbonate of soda pros

A

.good for athletes who work for 1 - 7 mins
.increased buffering capacity
.tolerance to lactic acid
.increase intensity/duration of performance

31
Q

bicarbonate of soda cons

A

gastrointestinal problems

unpleasant taste - nausea

32
Q

nitrate

A

.inorganic compounds which dilate blood vessels to reduce blood pressure and increase blood flow to muscles
.found in leafy veg + beetroot
.good for CV endurance

33
Q

nitrate pros

A

reduce blood pressure
increase blood flow
increase intensity
delays fatigue

34
Q

nitrate cons

A 
headaches/dizziness
long term effects unclear
carciogenic risk (cancer)
gastrointestinal problems
35
Q

glycogen loading

A

manipulate diet to enhance retention of carbs and glycogen
glycogen depletion activity - high protein/fat diet during following days - glycogen depletion activity - high carb diet while resting

36
Q

glycogen loading pros

A

.helps increase glycogen stores

.delays fatigue during anaerobic events

37
Q

glycogen loading cons

A

lethargy during depletion
gastrointestinal problems
bloating
hypoglycaemia (low blood sugar)

38
Q

pre match meal

A

.at least 4hrs before
.rich in complex carbs
.protein, veg, fruit, (small fat)
.slow release energy e.g pasta, meat, salad, stir fry

39
Q

pre event snack

A

.30mins before
.quick burst of energy
.small - avoid indigestion
e.g granola bar/bananas

40
Q

during activity/immediately after

A

hydration - prevent injuries, keep body working efficiently, flush unwanted substances

41
Q

post match meal

A 
2-3 hrs after
replenish lost calories
complex/starchy carbs
hydration 
protein
42
Q

hypotonic sports drink

A

2-4g of carbs per 100ml (low levels)
provide hydration
transport fluid/carbs into blood stream
useful for maintaining weight

43
Q

isotonic sports drink

A

6-8g carbs per 100ml
transport fluid/carbs into blood stream
prevent fatigue/dehydration
good for recovery

44
Q

hypertonic sports drink

A

more than 10g of carbs per 100ml
immediately following exercise (recovery) - restore muscle glycogen stores
not good for hydration

A level P.E (21 decks)

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