Ergogenic Aids Flashcards
1
Q
define ergogenic aid
A
a substance, object or method to improve or enhance performance
2
Q
what are the 3 ergogenic aid categories
A
pharmacological aids, physiological aids, nutritional aids
3
Q
define a pharmacological aid
A
are taken to increase levels of hormones or neural transmitters naturally produced by the body. Most are illegal
4
Q
define anabolic steroids
A
a group of illegal synthetic hormones resembling testosterone to promote proteinsynthesis for muscle growth, recovery and repair
5
Q
what kind of events are anabolic steroids associated with
A
maximal/ explosive events
6
Q
what are 3 performance benefits of anabolic steroids
A
- increased muscle mass and strength
- increased speed of recovery
- increased intensity and duration of training
7
Q
list 3 risks of anabolic steroids
A
- irritability, aggression and mood swings
- liver damage
- acne and hormonal disturbances
8
Q
define erythropoietin
A
natural hormone responsible for producing red blood cells.
9
Q
define RhEPO (recombinant erythropoietin)
A
a synthetic copy of EPO which has the same role and increases red blood cell production
10
Q
what kind of events is EPO used for
A
endurance events
11
Q
what is EPO’s WADA status
A
illegal
12
Q
list 3 performance benefits of EPO
A
- increased red blood cell and haemoglobin count
- increased O2 transport and aerobic capacity
- increased intensity and duration of performance before fatigue
13
Q
list 4 risks of EPO
A
- increased blood viscosity
- decreased cardiac output
- increased risk of heart failure and blood clotting
- decreased natural production of EPO
14
Q
define human growth hormone
A
synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, recovery and repair
15
Q
which events is HGH used for
A
maximal and explosive events
16
Q
what is the WADA status of HGH
A
illegal
17
Q
list 5 performance benefits of HGH
A
- increased muscle mass and strength
- increased fat metabolism and decreased fat mass
- increased blood glucose levels
-increased speed of recovery
increased intensity and duration of training
18
Q
list 3 risks of HGH
A
- abnormal bone and muscle development
- enlargements of the vital organ, potentially leading to multi-organ failure
- increased risk of certain cancers and diabetes
19
Q
define physiological aids
A
a group or ergogenic aids used to increase the rate of adaption by the body to increase performance
20
Q
define blood doping
A
an illegal method of increasing red blood cell content by infusing blood prior to competition
21
Q
what is the WADA status of blood doping
A
illegal
22
Q
what kind of events is blood doping used for
A
endurance events
23
Q
list 3 performance benefits of blood doping
A
- increased red blood cell and haemoglobin count
- increased O2 transport and aerobic capacity
- increased intensity and duration of performance before fatigue
24
Q
list 4 risks of blood doping
A
- increased blood viscosity
- decreased cardiac output
- increased risk of heart failure and blood clotting
- risk of transfusion reactions and infections such as hepatitis and HIV
25
define intermittent hypoxic training
interval training work intervals performed under hypoxic conditions
26
what are some examples of IHT equipment
masks, rooms, sleeping tents
27
define hypoxic
low partial pressure of O2
28
what events are associated with intermittent hypoxic training
endurance events/ acclimatisation before events
29
what is the WADA status of intermittent hypoxic training
legal
30
describe a method of IHT
4-8 weeks of high intensity work intervals of 1-3 mins during 15-40 mins of hypoxic conditions with relief intervals of 1-40 mins.
31
list 4 performance benefits of IHT
- acclimatisation for events at altitude
- increased red blood cell, haemoglobin and O2 carrying capacity
- increased intensity and duration before fatigue
- increased mitochondria and buffering capacity, delaying OBLA
32
list 5 risks of IHT
- - any benefit is quickly lost when IHT stops
- may lose motivation and disrupt training patterns
- hard to reach normal work rates
-decrease immune function and increase risk of infection
- dehydration
33
define cooling aids
a range of products such as ice vests, packs and baths, used to reduce core temperature, treat injury and speed up recovery
34
what is the effect of using cooling aids pre-event
cooling aids such as ice vests and cold towel wrap:
- reduce core body temperature to reduce thermal strain and cardiovascular drift.
- reduce overheating
- reduce sweating
- reduce dehydration
- reduces cramps and dizziness
35
what kind of climates can ice vests and cold towel wraps be used in
hot climates
36
which cooling aids are used to treat injuries
ice packs and sprays
37
how do cooling aids help treat injuries
- nerve endings are numbed to reduce pain
- arterioles vasoconstrict to reduce blood flow and minimize swelling
38
which cooling aids are used post- event
ice baths
39
why are ice baths used post- event
speed up recovery and reduce DOMS
40
what happens to the body during and after an ice bath
during: vessels constrict, removing waste products and lactic acid from muscle tissue
after: blood vessels vasodilate flushing muscle tissue with oxygen rich blood which heals and repairs damaged cells
41
what is the WADA status of cooling aids
legal
42
list 5 benefits of cooling aids
- reduce core body temperature
- decreased sweating, dehydration and early fatigue
- decreased injury pain and swelling
- increased speed of recovery and repair
- decreased DOMS
43
list 5 risks of cooling aids
- difficult to perceive exercise intensity
- ice burns & pain
- hide or complicate injuries
- chest pain & reduced efficiency in the elderly
- dangerous for hypertensives or those with heart conditions if used in chest area
44
3 hours before an endurance event what should an athlete eat
- slow digesting carbohydrate meal
- with a low glycacemic index to maximise glycogen stores and prevent glycogen depletion
45
define glycaemic index
a rating scale showing how quickly a carbohydrate affects blood glucose levels
46
what should an athlete eat 1-2 hours before an endurance event
- smaller carbohydrate meal
- with a high glycaemic index
- eg. honey on bagel/ energy bar
47
why shouldn't an athlete take take glucose supplements immediately before an event
- their body may try to counteract the raised blood glucose levels by leaving the athlete dizzy and fatigued
- this is called hypoglycaemia
48
what food should an endurance athlete consume during an endurance event
- regular amounts (30-60g) of fast- digesting carbohydrates to maintain blood glucose levels and preserve muscle glycogen stores
- eg glucose tablets, gels, banana, sports drink
49
what should an athlete consume after an endurance event
- 1- 1.5kg of carbohydrate per hour
- consumed within 30 mins of the event finishing
- repeated at 2 hour intervals up to 6 hours post event
50
what is the WADA status of carboloading for endurance training
legal
51
if an athlete is training for 1 hour per day how high is their carbohydrate intake
5-7g per kg of body mass
52
if an athlete is training 4 hours per day how high is their carbohydrate intake
10-12g per kg of body mass
53
how high is the carbohydrate intake of an athlete 13 hours before an event
1-4g per kg of body mass
54
how high is the carbohydrate intake of an athlete 1-2 hours before an event
small meal
55
how high is the carbohydrate intake of an athlete during an endurance event
60-90g per hour
56
how high is the carbohydrate intake of an athlete post endurance event
1-1.5g per kg of body mass within 30 mins and then repeated 3 times every 2 hours
57
how does losing 2% of body weight in sweat decrease performance
- decrease heart regulation and increased temperature
- increased blood viscosity
- increased heart rate
- increased fatigue
- decreased cognitive function and skill level
58
what can the loss of electrolytes cause
fatigue and cramping
59
define electrolytes
salt and minerals, such as sodium and potassium, that conduct electrical impulses. Lost through sweat but essential to replace to prevent fatigue
60
for every 1 Kg of body mass lost during activity how much water should be consumed
1 litre
61
define a hypotonic solution
lower concentration of glucose (4%) than blood stream
62
define isotonic solution
equal concentrations of glucose (5-8%) to the blood stream
63
define hypertonic solution
higher concentration of glucose (15%) than the blood stream
64
what kind of nutritional plan will an athlete need to follow to increase muscle mass and strength
- 5-6 small meals a day every few hours
- up to 30% lean protein to enhance muscle building and repair (turkey/tuna)
- complex carbohydrates to release energy slowly, control blood sugar levels and minimise storage of fat (black beans/ oatmeal)
- limited fat intake, which also provides energy and is important for hormone production (flaxseed rich in omega-3 fatty acids)
65
what should consist of a pre- strength training meal
- 30-60 mins before training
- small meal with equal quantities of fast digesting carbohydrates and protein
- eg. white bagels or rice with whey protein or egg whites
66
what should consist of a post- strength training meal
- within 2 hours
- meal consisting of fast digesting carbohydrates and protein, this replaces lost glycogen and satisfy the far higher need for protein to boost protein synthesis and muscle and strength gains
- protein shakes
67
what is the WADA status of strength training
legal
68
define glycogen/ carbohydrate loading
manipulation of carbohydrate intake in the week before competition to maximise stores of glycogen
69
how does glycogen/ carbohydrate loading benefit performance
- increased glycogen storage
- delays fatigue
- increases endurance capacity
- increased time to exhaustion by up to 30%
70
what are the risks of glycogen/ carbohydrates loading
- hypoglycaemia on the depletion phase
- poor recovery rates in the depletion phase
- lethargy and irritability in the depletion phase
- gastrointestinal problems
- affects mental preparation
71
define creatine supplementation
consumption of creatine monohydrate to increase stores of PC to increase intensity and duration of performance
72
what are the performance benefits of creatine supplementation
- increased PC stores
- increased fuel for very high intensity energy production (ATP-PC system)
- increased intensity and duration of training
- increased maximum and explosive strength
73
what are the risks of creatine supplementation
- increased weight gain
- water retention
- muscle cramps
- gastrointestinal problems
74
define caffine
a stimulant used to heighten the central nervous system and metabolise fats to prolong aerobic energy production
75
what are the performance benefits of caffeine
- increased mental alertness
- reduces effects of fatigue
- allows fat to be used as an energy source/ delays use of glycogen stores
- improves decision making and reaction time
- may benefit aerobic performance/ endurance athletes
76
what are the risks of caffeine
-diuretic effect leading to dehydration
- insomnia and anxiety
- gastrointestinal problems
77
define sodium bicarbonate
an alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity (soda loading)
78
what are the performance benefits of sodium bicarbonate
- reduces acidity in the muscle cells
- increases tolerance to to lactic acid
-delays OBLA
- increases the buffering capacity of the blood
79
what are the risks of sodium bicarbonate
- possible gastrointestinal problems
- unpleasant taste, causing nausea
80
define nitrates
inorganic compounds which dilate blood vessels, reducing blood pressure and increasing blood flow to the muscles
81
what are the performance benefits of nitrates
- reduced blood pressure -
- increased blood flow
- increased intensity of performance
- delays fatigue
82
what are the risks of nitrates
- headaches, dizziness or light- headedness
- long term effect on health unclear
- possible carcinogenic risk
