Ergogenic Aids

Question 1

What is carbohydrate loading?

Answer 1

A technique including changes to training volume and carbohydrate consumption to maximise glycogen stores pre event.

Question 2

What is creatine?

Answer 2

And naturally occurring amino acid converted into phosphocreatine and stored in muscle cells to be used in the ATP PC system.

Question 3

What is hypoglycaemia?

Answer 3

When the level of blood glucose concentration drops below normal levels causing feelings of dizziness.

Question 4

What is a method of carbohydrate loading?

Answer 4

Loading phase is 14 days prior to event consume high carb diet with no depletion phase.

Question 5

What are the benefits of carbohydrate loading?

Answer 5

Originally thought stimulate the enzyme glycogen synthesis during the depletion phase.
Loading phase increased glycogen synthesis in increased glycogen storage and improved endurance.

Question 6

What are the limitations of carbohydrate loading?

Answer 6

Depletion phase can cause hypoglycaemia and fatigue.
Loading phase can cause weight gain due to your body holding back additional water to store the glycogen.

Question 7

What sports is carbohydrate loading good for?

Answer 7

Games, players and endurance athletes.

Question 8

What is caffeine?

Answer 8

• A fast acting stimulant which stimulates the CNS.
  -Taken 60 minutes prior to an event/training.
• 3mg/kg body mass.

Question 9

What are the possible benefits of caffeine?

Answer 9

Increased mental alertness.
Increased FFA breakdown for energy synthesis so acts as a glycogen sparrow for high energy bursts.

Question 10

What are possible drawbacks of caffeine?

Answer 10

A diuretic so it can increase the chance of dehydration.
Can cause nervousness and anxiety.
Can cause insomnia.

Question 11

What is creatine?

Answer 11

Consumption of the synthetic version of amino acid.
Usually take as powder form.
3 to 5 g per day.

Question 12

What are the possible benefits of creatine?

Answer 12

1. Increases PC stores.
2. Can promote protein synthesis.
3. Can speed up recovery from high intensity exercise.

Question 13

What are the possible drawbacks to creatine?

Answer 13

Weight gain due to additional water retention.
Gastrointestinal stress.

Question 14

What is bicarbonate?

Answer 14

An alkaline that neutralises acid so act as a buffer to lactic acid.
Taken as baking soda 1 to 3 hours before training/competition.

Question 15

What are the potential benefits of taking bicarbonate?

Answer 15

Decreased effect of lactic acid and carbonic acid.
Delayed OBLA.
Allows muscles to function at optimal level for longer.

Question 16

What are the drawbacks of bicarbonate?

Answer 16

Bloating and nausea.

Question 17

What sports do people tend to take bicarbonate for?

Answer 17

Speed endurance events such as 300 m or 400 m.

Question 18

What is nitrate?

Answer 18

And inorganic compound naturally occurring in green leafy veg made from nitrogen and oxygen. Usually taken in a liquid form 2 to 3 hours before event.

Question 19

What are the potential benefits of taking nitrates supplements?

Answer 19

Increased VO2 at any intensity.
Decreased resting blood pressure.
Delayed 0BLA.

Question 20

What are the possible drawbacks of nitrate?

Answer 20

Long term usage can be linked to gastric cancer.

Question 21

What sports would nitrate be taken for?

Answer 21

Aerobic/endurance events such as 5000m.

Question 22

What is an ISOTONIC sports drink?

Answer 22

Similar glucose and mineral concentration to blood levels so can be used for exercise.

Question 23

What is a HYPERTONIC sports drink?

Answer 23

Higher glucose concentration than blood glucose concentration.

Question 24

What is HYPOTONIC sports drink?

Answer 24

Lower glucose concentration than blood glucose concentration.

Question 25

What is an ELECTROLYTE sports drink?

Answer 25

Maintains fluid balance by replenishing important salts and minerals lost during exercise.

Question 26

what is dehydration?

Answer 26

Progressive depletion of the body’s fluids caused by fluid loss being greater than fluid consumption.

Question 27

What is thermoregulation?

Answer 27

A process that allows the body to maintain its core body temperature.

Question 28

What is hyponatraemia?

Answer 28

A condition where the bodies salt concentration in the blood drops abnormally low.

Question 29

Explain hydration related to activity.

Answer 29

1. Prevent 1 to 2 hours consume 0.5 L.
2. Immediately before event consumed 250 mL of water or sports drink.
3. During event consume 250 mL every 15 to 20 minutes.
4. Post 0.5 L for every 0.5 kg lost in bodyweight.

Question 30

What are the benefits of hydration?

Answer 30

1. Regulates body temperature.
2. Regulates heart rate.
3. Maintains blood volume.

Question 31

What are the issues with hydration?

Answer 31

1. Increased blood viscosity.
2. Faster OB LA.
3. Decreased sweating.
4. Impaired thermoregulation.

Question 32

What are the benefits drawbacks examples and sports for an isotonic sports drink?

Answer 32

Benefits – replenish fluid lost by sweating and supplies fast acting carbohydrates.
Drawbacks – absorbed slower than hypotonic drinks.
Examples – Powerade, Lucozade sport .
Sport – invasion games such as football.

Question 33

What are the benefits drawbacks, examples and sports of a hypertonic sport drink?

Answer 33

Benefits – replenished glycogen post exercise.
Drawbacks – not suitable during due to long digestion.
Examples – Lucozade energy.
Sports – post event ultra endurance sports.

Question 34

What are the benefits drawbacks and examples for a hypotonic sports drink?

Answer 34

Benefits – absorbed quickly hydration without carbohydrate boost.
Drawbacks– lack of carbs make it not ideal for longer lasting events.
Examples – water.