Ergogenic Aids Flashcards
What is an ergogenic aid?
Anything that improves performance
What do pharmacological aids consist of?
EPO
Human Growth Hormone
Anabolic Steroids
What do physiological aids consist of?
Blood doping
Intermittent hypoxic training
Cooling aids
What comes under nutritional aids?
Amount of food Composition of meals Timing of meals Hydration Glycogen/carbo-loading Creatine Caffeine Bicarbonate Nitrate
What is the aim on EPO?
To instruct the bone marrow to produce more red blood cells
What are some advantages of EPO?
- Increased amount of haemoglobin
- More oxygen is carried to working muscles
- Body can work aerobically for longer
- Research shows it’s effective
What are some disadvantages of EPO?
- Because there is more oxygen, body delays the use of anaerobic system which causes muscle fatigue
- Increased viscosity of blood
- Blood clots
- Increased blood pressure
- Higher risk of heart attack, stroke and infarction
What is the aim of steroids?
Produces testosterone to increase the amount of protein we can store
What are some advantages of steroids?
- Increased muscle mass
- Increased recovery time
- Handle heavier training regimes
What are the general disadvantages of Steroids?
- Liver and kidney tumours
- High blood pressure
- Severe acne
What are the disadvantages of taking steroids for a male?
- Damages testes
- Development of breasts
- Infertility
What are the disadvantages of taking steroids for a female?
- Deeper voice
- Facial hair and baldness
- Loss of breasts
What is the aim of the Human Growth Hormone?
The hormone regulates the growth of bones, muscles and collagen
What are some advantages of Human Growth Hormone?
- Increased muscle mass
- Increased recovery
- Decreases fat mass
What are some disadvantages of Human Growth Hormone?
- Irregular heart beats
- High blood pressure
- Joint pain and deformities
- Increased risk of diabetes
What is the aim of blood doping?
To increase the number of red blood cells
What are the advantages of blood doping?
- Increases the amount of haemoglobin
- More oxygen can be carried to working muscles
- Able to training aerobically for longer
- Research shows it is effective
What is Method 1 of blood doping and its step?
- Take out 2 pints of blood after altitude training
- Freeze it
- Inject it back into the body just before competition
What is method 2 of blood doping?
Injecting someone else’s blood
What is method 3 of blood doping?
Injecting and artificial oxygen carrier (chemicals which have the ability to carry oxygen)
What are some risks of blood doping?
- Blood borne diseases
- Increases viscosity of blood
- High blood pressure
- Risk of heart attack
What are some side effects of blood doping?
1 sickness/illness/fever
- Chest pain
- Weight gain
- Shortness of breath
What type of cooling aid should you use before an event?
Ice vest
What type of cooling aid should you use after an event?
Ice bath
What type of cooling aid should you use on soft tissue injuries?
Cooling spray
What are the three advantages of cooling aids?
- Reduces swelling
- Reduces overheating
- Numbs pain
What are the disadvantages of cooling aids?
- Ice burn
2. Shouldn’t use of you have heart problems
What is heat treatment used for?
They are used to increase blood flow and reduce stiffness
What does RICE stand for?
Rest
Ice
Comfortable support
Elevate
What is Creatine?
It is a monohydrate in the body made of amino acids
How is creatine consumed?
You can find creatine in meats, tablets, capsules and powders
What does creatine do?
Increases stores of PC to increase intensity and duration of performance
Where is creatine stored?
Creatine is stored in the muscles as phosphocreatine (PC)
What type of athlete would use Creatine supplements?
Weightlifters and sprinters
What is the WADA status for Creatine?
WADA: Legal
Name the benefits of Creatine:
1) Increased PC stores
2) Increased fuel for very high-intensity energy production (ATP-PC- System)
3) Increased intensity and duration of training
4) Increased maximum and explosive strength
Name the risks of taking creatine:
1) Increased weight gain due to;
2) Increased water retention
3) Muscle cramps
4) Gastrointestinal problems (stomach/intestine)
5) Long-term effects on health unclear
What is bicarbonate?
An alkaline which buffers the build up of lactic acid after intense anaerobic training
How does bicarbonate work?
It draws acid out of the muscle cell and neutralizes the blood stream
What type of athletes benefit from bicarbonate?
400m sprinters, rowers
What is the WADA Status of bicarbonate?
WADA; Legal
What are the benefits of bicarbonate?
1) Increased buffering capacity
2) Increased tolerance to lactic acid, delaying OBLA
3) Increased intensity and duration of performance
What are the risk of bicarbonate?
1) Possible gastrointestinal problems (stomach/intestine)
2) Unpleasant taste, causing nausea
What are nitrates?
They are inorganic compounds
Where can you find nitrates?
In root vegetables such as beetroot and leafy green vegetables
Where are nitrates stored?
They are stored in the body under low-oxygen and acidic conditions such as during anaerobic exercise.
How do nitrates work?
They vasodilate blood vessels to;
1) increase blood flow to working muscles
2) decrease blood pressure
3) reduce oxygen ‘cost’ of exercise
4) aids recovery
What type of athlete takes nitrates?
Endurance athletes such as 10,000m runners
What are the benefits of nitrates?
1) Reduced blood pressure
2) Increased blood flow
3) Increased intensity of performance
4) Delayed fatigue
What are the risks of nitrates?
1) Headache, dizziness or light-headedness
2) Can be cancerous
