Ergogenic Aids Flashcards
Pharmacological aid -> steroid and it’s impacts (5+4)
Steroids
- synthetic hormone
- testosterone
- Protein synthesis
- Muscle growth
- Muscle mass
- Recovery improved
- Increases intensity and duration of training
x Mood swings
x Acne
x Liver damage
x hormonal damage
What is another pharmacological aid, and what does it do (3+4)
Erythropoietin (EPO)
- Promotes production of RBC
- haematocrit increase
- increase O2 transport
x Hyper viscosity
x need for plasma
x decrease SV
x clots
haematocrit
Proportion of the blood that is RBC’s
What is HGH?
Human growth hormone
Naturally occurring
Decreases with age
What does HGH do? (6+3)
- Increases protein synthesis
- Increases muscle growth
- Increase muscle mass
- Increases fat metabolism
- Increases blood glucose level
- Increases recovery
x enlarged organs
x abnormal bone growth
x increase chance of diabetes
Physiological aid, blood doping and how it’s done?
Transfusion
Remove 1-4 weeks before
Separate RBC from blood
Store in deep freeze
Re-transfuse in saline
Blood doping’s impacts (3+1)
- RBC increase
- Increase haematocrit
- Delay fatigue
x blood viscosity increase
x infections
x decrease Q (due to thicker blood)
What is IHT? And how is it done?
Intermittent Hypoxic training
Gas tank, face mask, used to replicate high altitude conditions
Impacts of IHT? (5+5)
- Altitude adaptions
- Increase RBC
- Increase HB
- Increase O2 transport
- Delays OBLA
x Temporary
x Tedious
x Dehydration
x Less immunity
x Not natural for the body
Ice Therapy examples?
Ice vests
Cold wraps
Ice baths
Cryotherapy
Ice therapy impacts?
- Decrease CV drift
- Decrease overheating
- Decrease dehydration
- Decrease thermal strain
- Decreased inflammation
- Decreased swelling
- Prevent DOMS -> fewer injuries
x Ice burns
x Mask injuries (pain is a good indicator of something serious)
x Not for elderly
Nutritional aids, amount of food.
Carbohydrates per kg (g)
Average active
5-7
Active
10-12
When should you eat before performance and what kind of Carbs?
3 hours before
Low GI, brown rice potatoes etc.
During exercise how much carbohydrates should be consumed?
60-90g per hour
Eating after exercise.
30 minutes after
Post 1-1.5g carbs per kg per hour
Carbohydrate loading phase day 1-7
Day 1: deplete glycogen
Day 2+3: high fat and protein intake
Day 4: deplete glycogen further
Day 5-7: carb rich diet
Why should you carb load?
(3+3)
- Up to 50% more glycogen stored
- Longer to fatigue
- Increase our endurance capacities
x Hypoglycaemia
x Lethargy
x Water Retention
Rehydration for water mass lost?
1kg of mass for 1litre of water
Why should you rehydrate? (7)
- Prevent dehydration
- Replenish Loss of electrolytes
- Heat regulation
- Prevent Blood viscosity
- Prevent CV drift
- Prevent fatigue
- Prevent cramps
Creatine Monohydrate
From Meat and Fish
Amino acids
Impacts of Creatine Monohydrate (2+2)
- Increase PC stores
- Increase length of high intensity
x Increase weight
x Increase water retention
Stimulant, caffeine benefits (5)
- Activity of the CNS
- Increases alertness
- Increases aerobic capacity
- Increases fat metabolism
- Preserve glycogen
Caffeine problems (3)
x Diuretic
x Insomnia
x Acidic
Bicarbonate
HCO3-
Binds with hydrogen ions
Carbonic acid
Breathed out as CO2 + H20
Bicarbonate impacts (2+2)
- Increases buffering capacity
- Delays OBLA
x Unpleasant
x Stomach ache
Nitrate
Inorganic compound
Root vegetables
Stored as nitrites
Nitrate impacts (1+3)
- Lower blood pressure
x Headaches
x Dizziness
x Carcinogenic
