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a level p.e > ergogenic aids > Flashcards

ergogenic aids Flashcards

1
Q

3 types of ergogenic aids

A

physiological
pharmological
nutritional

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2
Q

pharmological aids

A

anabolic steroids
erythropoitein (EPO)
human growth hormone (HGH)

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3
Q

physiological aids

A

blood doping
intermittent hypoxic training
cooling aids

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4
Q

nutritional aids

A

amount of food
composition of meals
timing of meals
hydration
glycogen/carbohydrate loading
creatine
caffeine
bicarbonate
nitrate

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5
Q

blood doping legal status

A

illegal

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6
Q

blood doping process

A
  • blood is removed from athlete, stored
  • 3/4 weeks later reinjected back into the athlete
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7
Q

what is the outcome of blood doping

A

increased number of red blood cells

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8
Q

why does blood doping increase the number of red blood cells

A

when blood is taken out of the body, new red blood cells are made to replace the ones that have been lost
when blood has been produced by body to replace rbc’s when the old blood is reinjected = more rbc’s

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9
Q

who benefits from blood doping

A
  • endurance performers
  • aerobic performers who rely on supply of oxygen to muscles
  • marathon runners
  • rowers
  • cyclists
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10
Q

blood doping benefits

A
  • increased rbc’s = increases haemoglobin = more O2 is transported to working muscles (up to 20%)
  • increases aerobic capacity
  • increased lactic acid removal
  • increased exercise duration/intensity
  • delays fatigue
  • increased energy delivery
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11
Q

blood doping risks

A
  • infections
  • HIV
  • increased blood viscosity
  • increased blood pressure
  • decreased cardiac output
  • increased risk of blood clots
  • increased risk of heart failure
  • increased risk of heart attack, stroke
  • dangerous is body becomes dehydrated as blood viscosity increases making it harder to pump blood
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12
Q

intermittent hypoxic training (IHT) legal status

A

legal

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13
Q

IHT description

A
  • interval training of short periods of breathing air low in oxygen and normal air using a mask to deliver hypoxic air
  • work interval can last several minutes
  • sessions can last between 15-90 minutes
  • training can last 4-8 weeks
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14
Q

what does IHT replicate

A

altitude training

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15
Q

how can IHT be done

A

using generators, sleep tents

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16
Q

who benefits from IHT

A
  • endurance performers
  • athletes who train at high altitudes
  • all athletes who want to increase oxygen levels at sea level
  • mainly aerobic athletes, also team players
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17
Q

IHT benefits

A
  • increases number of RBC’s = haemoglobin volume = oxygen carrying capacity of blood
  • increased mitochondria density
  • increased buffering capacity (lactate delay)
  • increased aerobic capacity
  • doesn’t require high altitude
  • easier
  • cheaper
  • less disruptive than altitude training
  • increases intensity and duration before fatigue
  • increases endurance
  • allows acclimatisation for altitude events
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18
Q

risks IHT

A
  • disruption to training, could be demotivating
  • weakened immune system, could lead to infection
  • dehydration
  • benefits quickly lost
  • reduces speed/power output
  • increases fatigue, so not suitable for people with respiratory health problems, cardiovascular issues
  • hard to reach normal work rates
  • tents with nitrogen inflow create a potential life threatening low arterial oxygen saturation below 70%
  • reversibility
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19
Q

cooling aids legal status

A

legal

20
Q

cooling aids examples

A

ice packs
ice baths
fan cooling
cold water
cooling jacket/vest

21
Q

before exercise how can cooling aids be used

A
  • ice/cooling vests soaked
  • to reduce body’s core temperature
22
Q

why should an athletes critical core temperature be reduced before exercise

A
  • to increase value between starting and critical temperature
23
Q

why should body temperature/intensity be reduced before exercise

A
  • to reduce heat illness
  • advisable 10-30 mins before exercise, especially in hot places
24
Q

who benefits from cooling aids

A
  • endurance performers
  • performers who exercise in hot conditions
  • cricket
  • injured athletes, to speed up recovery
25
Q

cooling aids benefits

A
  • reduce core body temperature to sustain exercise for longer
  • prevents dehydration
  • to reduce injuries, relieve pain, reduce swelling
  • vasoconstriction - reduces blood flow to muscles, replenishing them with fresh oxygen
  • recovery = flush of oxygenated blood helps to repair damage, reduce DOMS, reduce thermal strain of warm environments
  • quick recovery
26
Q

cooling aids risks

A
  • hard to perceive exercise intensity, could lead to over exertion
  • can mask injuries/ complicate them
  • can cause ice burns, nerve/tissue damage
  • can be dangerous for performers with heart conditions
  • not good for the elderly, due to increased efficiency of vasoconstriction/dilation
  • using on chest region could cause a muscle reaction
27
Q

EPO legal status

A

illegal

28
Q

what is EPO

A

a hormone which is injected into the body stimulating red blood cell production

29
Q

what is recombinant EPO

A

synthetic protein stimulating RBC growth

30
Q

where is EPO naturally released

A

kidneys
stimulates bone marrow to produce rbcs

31
Q

who benefits from EPO hormone

A
  • endurance athletes
  • cyclists
  • swimmers
  • athletes who depend on good oxygen supply to muscles
  • runners
32
Q

benefits EPO

A
  • increased aerobic capacity
  • increased endurance
  • more oxygen can be transported around the body
  • increases ability to produce energy aerobically
  • total RBC volume can increase from 45-65%
  • delays fatigue
33
Q

EPO risks

A
  • increases blood viscosity, decreases blood flow = heart has to work harder
  • increased risk to strokes
  • illegal so unfair and immoral
  • difficult to test for so performers get away with it
  • contamination from needles = HIV risk
  • reduced resting heart rate = reduce blood flow
  • decreases natural production of EPO which will reduce RBC production, compromising longevity of career
  • increased heart rate = cardiac output could overload cardiovascular system
  • could lead to auto immune diseases
34
Q

anabolic steroids legal status

A

illegal

35
Q

anabolic steroids use

A
  • mimics male hormone testosterone which regulates and controls how the body works/develops
36
Q

how are anabolic steroids taken

A

injection
pills
patches
creams/gels

37
Q

who benefits from anabolic steroids

A

maximal/explosive strength sports
sprinting
athletics
throwing
jumping
rugby
weightlifting
high intensity sports

38
Q

anabolic steroids benefits

A
  • increases muscle mass/hypertrophy and decreases fat mass (body composition)
  • increases maximal, explosive strength and power (strength)
  • shortened recovery time
  • training intensity, quality, duration of maximal aerobic training can be increased
39
Q

anabolic steroids risks

A
  • hormonal imbalance, risk of acne, greasy hair, greasy skin, hair loss
  • liver/heart/kidneys prone to disease/damage
  • increases blood pressure and LDL cholesterol
  • increases aggression, irritability, depression, suicidal tendencies, mood swings
40
Q

human growth hormone legal status

A

illegal

41
Q

hgh use

A

synthetic hormone which mimics a natural growth hormone to stimulate the growth of cartilage muscle and bone
plays important role in metabolism

42
Q

how is hgh taken

A

injected/ingested in the form of pills, suppositories or creams

43
Q

who benefits from hgh

A
  • anaerobic athletes
  • strength, power athletes
  • endurance performers
  • high intensity work
44
Q

hgh benefits

A
  • increases strength, speed, power
  • increased muscle mass and strength
  • increased training intensity
  • quick recovery
  • increases production of cartilage cells, helps for bone growth density, healing soft tissues
  • increases metabolism of protein, fat, minerals
45
Q

hgh risks

A
  • abnormal muscle/bone growth
  • enlargement of vital organs
  • organ failure
  • increased cancer risk / diabetes due to abnormal cell growth
  • glucose intolerance
46
Q

compo

A

a level p.e (18 decks)

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