Ergogenic Aids Flashcards
what are ergogenic aids
group of substances, products, or regimes that can be manipulated to aim to improve performance
what is WADA
World Anti-Doping Association
what to WADA produce yearly
prohibited & non-prohibited list
what are the 3 types of ergogenic aids
- pharmacological
- physiological
- nutritional
what are pharmacological aids
ergogenic aids taken to increase levels of hormones or neurotransmitters naturally produced by the body
what are physiological aids
ergogenic aids used to increase rate of adaptation by body to increase performance
what are nutritional aids
nutritional awareness to meet energy balance required to maintain health, training & performance quality
examples of pharmacological aids (3)
- anabolic steroids
- erythropoietin
- human growth hormone
examples of physiological aids (3)
- blood doping
- intermittent hypoxic training
- cooling aids
examples of nutritional aids (7)
- amount, composition, & timing of meals
- glycogen loading
- hydration
- creatine
- caffeine
- bicarbonate
- nitrate
what do anabolic steroids do
increase testosterone levels which promote bone maturation & muscle growth
benefits of anabolic steroids (3)
- promote muscle mass & strength
- increase recovery speed
- increase intensity & duration of performance
risk of anabolic steroids (5)
- irritability
- aggression
- mood swings
- liver damage & potential heart failure
- acne & hormonal disturbances
anabolic steroids WADA status
illegal
what does erythropoietin do
regulates/increases red blood cell production
benefits of erythropoietin (3)
- increased red blood cell & haemoglobin count
- increased O2 transportation &. aerobic capacity
- increased intensity & duration of performance before fatigue
risks of erythropoietin (4)
- increased blood viscosity
- decreased cardiac output
- increased risk blood clots & heart failure
- decreased natural production of EPO
erythropoietin WADA status
illegal
what is human growth hormone (4)
- hormone naturally produced in pituitary gland
- allows human body to grow & develop
- synthetically produced
- use to compliment use of steroids
benefits of human growth hormone (5)
- increased muscle mass & strength
- increased fat metabolism & decreased fat mass
- increased blood glucose levels
- increased recovery speed
- increased intensity & duration of training
risks of human growth hormone (3)
- abnormal bone & muscle development
- enlarged vital organs - potential multi-organ failure
- increased risk certain cancer & diabetes
human growth hormone WADA status
illegal
what is blood doping (4)
- removal & storage of performers blood 4-6 weeks before vent
- body compensates for loss - replenish red blood cells & restore haemoglobin levels
- just before event blood re-infused
- results in increased red blood cell & haemoglobin count
benefits of blood doping (3)
- increased red blood cell & haemoglobin count
-increased O2 transport & aerobic capacity - increased intensity & duration of performance before fatigue
risks of blood doping (4)
- increased blood viscosity
- decreased cardiac output
- increased risk of blood clots & heart failure
- risk of transfusion reactions & infections - e.g. hepatitis & HIV
blood doping WADA status
illegal
what is intermittent hypoxic training
athletes live at sea level but train under hypoxic conditions (low pp O2)
benefits of intermittent hypoxic training (4)
- acclimatisation for events at altitude
- increased red blood cell, haemoglobin, & oxygen carrying capacity
- increased intensity & duration before fatigue
- increased mitochondria & buffering capacity - delays OBLA
risks of intermittent hypoxic training (IHT) (5)
- benefits quickly lost when IHT stops
- may lose motivation & disrupt training patterns
- hard to reach normal work rates
- decreased immune function & increase risk infection
- dehydration
intermittent hypoxic training WADA status
legal
what do cooling aids do (2)
- before activity - reduce core body temperature to improve performance
- after activity - improve recovery
benefits of cooling aids (5)
- reduce core body temperature
- decreased sweating, dehydration, & early fatigue
- decrease injury pain & swelling
- increased speed of recovery & repair
- decreased delayed onset muscle soreness (DOMS)
risks of cooling aids (6)
- difficult to perceive exercise intensity
- ice burns & pain
- hide or complicate injuries
- chest pain & reduced efficiency in older people
- dangerous for hypertensives or those with heart conditions (if used in chest area)
- increased blood pressure
cooling aids WADA status
legal
what is amount, composition, & timing of meals (pre & post)
Pre competition:
- eaten 2-4 hrs before event
- high in glycogen
- glucose immediately before exercise
Post competition:
- optimal time = within 2hrs after exercise
- rate of glycogen replacement is at its quickest - eat CHO rich meal
benefits of amount, composition, & timing of meals (1 + e.g.)
- good for performers who use glycogen as food fuel
- e.g. endurance athletes & games players
risks of amount, composition, & timing of meals (3)
- can have detrimental effect on performance if consumed to close to competition
- high blood glucose levels stimulate release of insulin that removes glucose from blood - can cause fatigue/hypoglycaemia
- possible conversion of carbs into fats
amount, composition, & timing of meals WADA status
legal
what is glycogen loading (4)
- glycogen stores depleted a week before competition
- by heavy raining - high protein, low carb diet
- body overcompensates for lack of carbohydrates
- stores more glycogen than before
benefits of glycogen loading (4)
- increased glycogen stores
- increased endurance capacity
- delays fatigue
- increases time to exhaustion by up to 30%
risks of glycogen loading (6)
- hypoglycaemia in depletion phase
- poor recovery rates in depletion phase
- lethargy & irritability in depletion phase
- gastrointestinal problems
- increased risk injury
- affects mental preparation pre-competition
glycogen loading WADA status
legal
What are the 3 ways to hydrate
- hypotonic drinks
- isotonic drinks
- hypertonic drinks
what are hypotonic drinks (2)
- lower concentration of glucose than blood glucose
- vital for prolonged exercise for when fluid replenishment is primary
what are isotonic drinks (2)
- equal concentration of glucose to that in blood
- promotes fluid hydration & replenishment of glucose during endurance events
what are hypertonic drinks (3)
- higher concentration glucose than blood glucose
- suitable for post activity recovery
- do not use during activity - high levels glucose cause dehydration - water needed to dilute CHO
benefits of hydration (5)
- replenishes glycogen stores
- decrease risk dehydration
- prevents increased body temperature (& possibility of heat exhaustion)
- delays fatigue
- first 2hrs post activity body most receptive to carb reloading
risks of hydration (3)
- possible conversion of carbs to fats
- bloated stomach
- dilutes sodium levels in blood - leads to fatigue
hydration WADA status
legal
what is creatine (6)
- found naturally in liver & kidneys from amino acids
- stored as phospho-creatine (PC) in muscles - used to re-synthesise ATP
- usually tablet or powder form - aim to increase PC stores
- can be consumed by eating meat
- can increase up to 50%
- increased water retention
benefits of creatine (4)
- increased PC stores
- increased fuel for very high intensity energy production (ATP/PC system)
- increased intensity & duration of training
- increased maximum & explosive strength
risks of creatine (7)
- increased weight gain
- increased water retention
- muscle cramps
- gastrointestinal problems
- long-term effects on health unclear
- can put strain on liver
- possible dehydration
creatine WADA status
legal
consumption of caffeine & effects (5)
- limit 7-8 cups strong coffee
- heightens central nervous system
- increased break down of fat as fuel for aerobic energy production
- consumed as - tea, coffee, energy drinks, tablets
- can increase aerobic capacity
benefits of caffeine (8)
- increased nervous stimulation
- increased focus & concentration
- increased metabolism of fats
- preservation of muscle glycogen
- increased endurance performance
- increased alertness/decreased reaction time
- increased break down FFAs
- decreased perception of effort
risks of caffeine (4)
- possible gastrointestinal problems
- diuretic effect leading to dehydration
- insomnia & anxiety
- dehydration causes heat regulation problems
caffeine WADA status
legal
what is bicarbonate (5)
- alkaline which acts as buffer to neutralise rise in acidity in blood stream
- increases bodys tolerance to lactic acid, buffering hydrogen ions, drawing acid out of muscle & neutralising it in blood stream during intense anaerobic activity
- delays fatigue & increase intensity & duration of performance
- delays onset of OBLA
- known as ‘soda loading’
benefits of bicarbonate (3)
- increased buffering capacity
- increased tolerance to lactic acid - delaying OBLA
- increased intensity & duration of performance
risks of bicarbonate (2)
- possible gastrointestinal problems
- unpleasant taste, causing nausea
bicarbonate WADA status
legal
what is nitrate + e.g.
- inorganic compounds consumed by eating root vegetables
- e.g. beetroot, leefy green veg
benefits of nitrate (5)
- decreased blood pressure
- increased blood flow
- increased intensity of performance
- delays fatigue
- dilated blood vessels - increased gaseous exchange, more O2 supplied to working muscles
risks of nitrate (4)
- headaches, dizziness, light-headed
- long-term effects on health unclear
- expensive - financial risk
- possible carcinogenic risk
nitrate WADA status
legal
