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PE - physiological factors > Ergogenic Aids > Flashcards

Ergogenic Aids Flashcards

1
Q

what are ergogenic aids

A

group of substances, products, or regimes that can be manipulated to aim to improve performance

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2
Q

what is WADA

A

World Anti-Doping Association

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3
Q

what to WADA produce yearly

A

prohibited & non-prohibited list

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4
Q

what are the 3 types of ergogenic aids

A
  • pharmacological
  • physiological
  • nutritional
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5
Q

what are pharmacological aids

A

ergogenic aids taken to increase levels of hormones or neurotransmitters naturally produced by the body

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6
Q

what are physiological aids

A

ergogenic aids used to increase rate of adaptation by body to increase performance

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7
Q

what are nutritional aids

A

nutritional awareness to meet energy balance required to maintain health, training & performance quality

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8
Q

examples of pharmacological aids (3)

A
  • anabolic steroids
  • erythropoietin
  • human growth hormone
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9
Q

examples of physiological aids (3)

A
  • blood doping
  • intermittent hypoxic training
  • cooling aids
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10
Q

examples of nutritional aids (7)

A
  • amount, composition, & timing of meals
  • glycogen loading
  • hydration
  • creatine
  • caffeine
  • bicarbonate
  • nitrate
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11
Q

what do anabolic steroids do

A

increase testosterone levels which promote bone maturation & muscle growth

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12
Q

benefits of anabolic steroids (3)

A
  • promote muscle mass & strength
  • increase recovery speed
  • increase intensity & duration of performance
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13
Q

risk of anabolic steroids (5)

A
  • irritability
  • aggression
  • mood swings
  • liver damage & potential heart failure
  • acne & hormonal disturbances
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14
Q

anabolic steroids WADA status

A

illegal

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15
Q

what does erythropoietin do

A

regulates/increases red blood cell production

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16
Q

benefits of erythropoietin (3)

A
  • increased red blood cell & haemoglobin count
  • increased O2 transportation &. aerobic capacity
  • increased intensity & duration of performance before fatigue
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17
Q

risks of erythropoietin (4)

A
  • increased blood viscosity
  • decreased cardiac output
  • increased risk blood clots & heart failure
  • decreased natural production of EPO
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18
Q

erythropoietin WADA status

A

illegal

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19
Q

what is human growth hormone (4)

A
  • hormone naturally produced in pituitary gland
  • allows human body to grow & develop
  • synthetically produced
  • use to compliment use of steroids
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20
Q

benefits of human growth hormone (5)

A
  • increased muscle mass & strength
  • increased fat metabolism & decreased fat mass
  • increased blood glucose levels
  • increased recovery speed
  • increased intensity & duration of training
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21
Q

risks of human growth hormone (3)

A
  • abnormal bone & muscle development
  • enlarged vital organs - potential multi-organ failure
  • increased risk certain cancer & diabetes
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22
Q

human growth hormone WADA status

A

illegal

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23
Q

what is blood doping (4)

A
  • 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
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24
Q

benefits of blood doping (3)

A
  • increased red blood cell & haemoglobin count
    -increased O2 transport & aerobic capacity
  • increased intensity & duration of performance before fatigue
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25
Q

risks of blood doping (4)

A
  • increased blood viscosity
  • decreased cardiac output
  • increased risk of blood clots & heart failure
  • risk of transfusion reactions & infections - e.g. hepatitis & HIV
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26
Q

blood doping WADA status

A

illegal

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27
Q

what is intermittent hypoxic training

A

athletes live at sea level but train under hypoxic conditions (low pp O2)

28
Q

benefits of intermittent hypoxic training (4)

A
  • acclimatisation for events at altitude
  • increased red blood cell, haemoglobin, & oxygen carrying capacity
  • increased intensity & duration before fatigue
  • increased mitochondria & buffering capacity - delays OBLA
29
Q

risks of intermittent hypoxic training (IHT) (5)

A
  • 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
30
Q

intermittent hypoxic training WADA status

A

legal

31
Q

what do cooling aids do (2)

A
  • before activity - reduce core body temperature to improve performance
  • after activity - improve recovery
32
Q

benefits of cooling aids (5)

A
  • reduce core body temperature
  • decreased sweating, dehydration, & early fatigue
  • decrease injury pain & swelling
  • increased speed of recovery & repair
  • decreased delayed onset muscle soreness (DOMS)
33
Q

risks of cooling aids (6)

A
  • 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
34
Q

cooling aids WADA status

A

legal

35
Q

what is amount, composition, & timing of meals (pre & post)

A

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

36
Q

benefits of amount, composition, & timing of meals (1 + e.g.)

A
  • good for performers who use glycogen as food fuel
  • e.g. endurance athletes & games players
37
Q

risks of amount, composition, & timing of meals (3)

A
  • 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
38
Q

amount, composition, & timing of meals WADA status

A

legal

39
Q

what is glycogen loading (4)

A
  • 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
40
Q

benefits of glycogen loading (4)

A
  • increased glycogen stores
  • increased endurance capacity
  • delays fatigue
  • increases time to exhaustion by up to 30%
41
Q

risks of glycogen loading (6)

A
  • 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
42
Q

glycogen loading WADA status

A

legal

43
Q

What are the 3 ways to hydrate

A
  • hypotonic drinks
  • isotonic drinks
  • hypertonic drinks
44
Q

what are hypotonic drinks (2)

A
  • lower concentration of glucose than blood glucose
  • vital for prolonged exercise for when fluid replenishment is primary
45
Q

what are isotonic drinks (2)

A
  • equal concentration of glucose to that in blood
  • promotes fluid hydration & replenishment of glucose during endurance events
46
Q

what are hypertonic drinks (3)

A
  • 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
47
Q

benefits of hydration (5)

A
  • 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
48
Q

risks of hydration (3)

A
  • possible conversion of carbs to fats
  • bloated stomach
  • dilutes sodium levels in blood - leads to fatigue
49
Q

hydration WADA status

A

legal

50
Q

what is creatine (6)

A
  • 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
51
Q

benefits of creatine (4)

A
  • increased PC stores
  • increased fuel for very high intensity energy production (ATP/PC system)
  • increased intensity & duration of training
  • increased maximum & explosive strength
52
Q

risks of creatine (7)

A
  • increased weight gain
  • increased water retention
  • muscle cramps
  • gastrointestinal problems
  • long-term effects on health unclear
  • can put strain on liver
  • possible dehydration
53
Q

creatine WADA status

A

legal

54
Q

consumption of caffeine & effects (5)

A
  • 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
55
Q

benefits of caffeine (8)

A
  • 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
56
Q

risks of caffeine (4)

A
  • possible gastrointestinal problems
  • diuretic effect leading to dehydration
  • insomnia & anxiety
  • dehydration causes heat regulation problems
57
Q

caffeine WADA status

A

legal

58
Q

what is bicarbonate (5)

A
  • 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’
59
Q

benefits of bicarbonate (3)

A
  • increased buffering capacity
  • increased tolerance to lactic acid - delaying OBLA
  • increased intensity & duration of performance
60
Q

risks of bicarbonate (2)

A
  • possible gastrointestinal problems
  • unpleasant taste, causing nausea
61
Q

bicarbonate WADA status

A

legal

62
Q

what is nitrate + e.g.

A
  • inorganic compounds consumed by eating root vegetables
  • e.g. beetroot, leefy green veg
63
Q

benefits of nitrate (5)

A
  • decreased blood pressure
  • increased blood flow
  • increased intensity of performance
  • delays fatigue
  • dilated blood vessels - increased gaseous exchange, more O2 supplied to working muscles
64
Q

risks of nitrate (4)

A
  • headaches, dizziness, light-headed
  • long-term effects on health unclear
  • expensive - financial risk
  • possible carcinogenic risk
65
Q

nitrate WADA status

A

legal

PE - physiological factors (31 decks)

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