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Physiology, anatomy and biomechanics (2) > Ergogenic aids > Flashcards

Ergogenic aids Flashcards

1
Q

Name three pharmacological aids

A

Anabolic steroids, RhEPO injections and HGH

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2
Q

Describe anabolic steroids

A
  • Synthetic hormone resembling testosterone
  • Promotes protein synthesis
  • Can be used medically
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3
Q

What are the benefits of anabolic steroids?

A
  • Increase muscle mass

- Decrease recovery time

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4
Q

What are the problems caused by anabolic steroids?

A
  • Aggression
  • Risk of permanent liver damage, cancer and CV disease
  • Baldness and low sperm count
  • Facial hair and deep voice
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5
Q

Describe RhEPO

A
  • Naturally produced by the kidneys
  • ‘Rh’ means synthetic
  • Produce more red blood cells and haemoglobin
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6
Q

What are the benefits of RhEPO?

A
  • Increase RBC count from 45% - 65%

- Increase aerobic capacity and duration of exercise before fatigue

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7
Q

What are the problems caused by RhEPO?

A
  • Increase blood viscosity
  • Decrease HR
  • Risk of stroke
  • Decreases natural EPO production
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8
Q

Describe HGH

A
  • Human Growth Hormone
  • Naturally produced in the pituitary gland
  • Stimulate bone cartilage and muscle growth
  • Decreases body fat
  • Protein synthesis
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9
Q

What are the benefits of HGH?

A

Increases lean body mass and recovery of soft tissue

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10
Q

What are the problems caused by HGH?

A

Hypertrophy of internal organs causing multi-organ failure
Deformity
Cancer
Diabetes

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11
Q

Describe blood doping

A

Transfusion to increase RBC count

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12
Q

What are the benefits of blood doping?

A

Increases aerobic capacity

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13
Q

What are the problems caused by blood doping?

A

Polycythemia increases blood viscosity

Death

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14
Q

Describe IHT

A
  • Intermittent hypoxic training
  • Training with low PpO2
  • Body produces more EPO in hypoxic conditions and increases cappiliarisation
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15
Q

What are the benefits of IHT?

A

Legal

Can live in conditions for up to 16 hours

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16
Q

What are the problems caused by blood doping?

A

Benefits quickly lost

Decreases immune function causes risk of infection

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17
Q

Describe cooling aids

A

Decreases core temperature to decrease thermal strain, cold air exposure, ice packs, immersion, removes lactic acid by constricting capillaries

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18
Q

What are the benefits of cooling aids?

A

Decreases DOMS and treats pain and injury

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19
Q

What are the problems caused by cooling aids?

A

Can cause ice burn, angina if coronary, capillaries constrict doesn’t treat injury only masks the pain

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20
Q

Name three physiological aids

A

IHT, cooling aids and blood doping

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21
Q

What nutritional aids would a performer use for pre-competition for an endurance event?

A

1-2hrs before: High GI e.g. energy bar
- glucose supplement may cause rebound hypoglycaemia causing fatigue and dizziness
1-4g of complex or low glycemic index to maximise glycogen stores

22
Q

How much should an endurance athlete eat every day?

A

Moderate intensity for an hour: 5-7g of carbs per kg

Intense exercise for 4 or more hours: 10-12g/kg

23
Q

Describe the calorie content and carb content of an apple and 100g of rice

A

Apple: 47KCal / 12g
Rice: 366KCal / 81g

24
Q

What should an endurance athlete eat during a competition?

A
  • If activity is less than 45 mins: little benefit from carb intake
  • glucose tablets to prevent dehydration (tennis/ team)
  • If activity is 1hr+ 30-60g of fast digesting carbs to preserve muscle glycogen
25
Q

What should an endurance athlete eat after a competition?

A
  • 1-1.5g/kg per hour
  • Repeat in two hour intervals for up to 6 hours
  • Consume within half an hour
  • Moderate to fast digesting
26
Q

What should an athlete training their strength eat every day?

A
  • 5-6 small meals
  • 30% lean protein e.g. tuna
  • complex carbs e.g. oatmeal
  • limited fat intake e.g. flaxseeds
27
Q

What should an Olympic weightlifter eat before a competition?

A
  • Small meal 30-60 mins before

- Fast digesting carbs and protein in equal quantity

28
Q

What should an Olympic weightlifter east after a competition?

A
  • Meal within two hours to replace glycogen

- Protein shakes and liquids to aid digestion

29
Q

Describe the timescale for glycogen loading

A

Day 1: glycogen depletion by endurance exercise
Day 2/3: high protein and fat
Day 4: glycogen depletion
Day 5/7: high carb diet

30
Q

What are the benefits of glycogen loading?

A
  • 90 mins comp time (increase time to exhaustion by 30%)
  • legal
  • up to 50% higher glycogen
31
Q

What are the problems caused by glycogen loading?

A
  • hypoglycaemia during glycogen depletion phase
  • poor recovery rate
  • increased risk of injury
  • affects mental prep
32
Q

Describe gene doping

A
  • Aims to improve future generation in all physiological and metabolic functions
  • Risks are mostly unknown as the research is done in infancy but predicted to be less than HGH/ RhEPO and anabolic steroids
  • Can be used for potentially all performers
  • Illegal
33
Q

What happens to the body as a result of dehydration?

A
  • Loss of electrolytes causes cramps and fatigue
  • Loss of 25% of body weight in sweat can cause a 20% decrease in performance due to:
  • less heart regulation
  • increased blood viscosity
  • heart rate increases
  • fatigue
  • low cognitive function and skill level
34
Q

What are the three solutions to dehydration?

A
  • Hypertonic
  • Isotonic
  • Hypertonic
35
Q

Describe hypotonic solutions

A
  • Lower concentration of glucose than blood (approx. 4%)
  • Replaces lost and excess for energy
  • Jockeys and gymnasts
36
Q

Describe isotonic solutions

A
  • Equal concentration of glucose to blood (5-8%)
  • Absorbed at same rate to water for fast hydration
  • Runners and team players
  • Supply for energy
37
Q

Describe hypertonic solutions

A
  • Higher concentrations of glucose than blood (15%)
  • Absorbed slower than water
  • Can cause dehydration so water needed
  • Not used during exercise
  • Ultra-distance athletes
38
Q

Name four supplements?

A

Nitrate, caffeine, creatine and bicarbonate

39
Q

Describe creatine

A
  • May cause water retention due to increasing water in muscle cell for protein synthesis
  • Produced naturally by amino acids and eating meat
  • Stored as PC
  • Legal
  • Creatine monohydrate bought in health food shops as tablets or powder
  • Increases PC stores by 50%
40
Q

What are the benefits of creatine?

A
  • Increases PC stores
  • Increases maximum and explosive strength
  • Increases intensity and duration of training before fatigue
41
Q

What are the problems of taking creatine supplements?

A
  • Weight gain
  • Water retention
  • Muscle cramps
  • Gastro-intestinal problems
  • Long term effects unclear
42
Q

Describe caffeine

A
  • Stimulant to heighten nervous system
  • Legal but monitored for misuse
  • Increases use of fats to preserve glycogen and delay fatigue
  • Little evidence to prove benefit to anaerobic performers
  • Consumption of 3-6mg/kg one hour before event increases aerobic capacity
43
Q

What are the benefits of caffeine?

A
  • Increases nervous stimulation
  • Increases mobilisation of fat
  • Increases aerobic performance
44
Q

What are the problems of taking caffeine supplements?

A
  • Dehydration, anxiety and insomnia

- Gastro-intestinal problems

45
Q

Describe bicarbonate

A
  • ‘soda loading’
  • alkaline buffers the neutralisation of acids in blood
  • 0.3g/kg of sodium bicarbonate one hour before increases tolerance to lactic acid
  • Events between 1-7 minutes
46
Q

What are the benefits of bicarbonate?

A
  • Increases buffering capacity
  • Increases tolerance to LA
  • Delays OBLA
  • Increases intensity and duration of performance before fatigue
47
Q

What are the problems of taking bicarbonate supplements?

A
  • Unpleasant taste
  • May cause nausea
  • Gastro-intestinal problems
48
Q

Describe nitrate

A
  • Inorganic compounds
  • Root vegetables
  • Stored in the body as nitrates
  • 5-30m comp duration
  • Converted to nitric oxide during exercise when conditions in the body are acidic and low O2, vascular and metabolic control, dilates blood vessels
  • 6-12mg/kg/day for 6 days prior
49
Q

What are the benefits of nitrate supplements?

A
  • Lower blood pressure
  • Increase blood flow
  • Increases intensity of performance before fatigue
50
Q

What are the problems of taking nitrate supplements?

A
  • Headaches and dizziness
  • Long term effects are unclear
  • Possible carcinogenic risk

Physiology, anatomy and biomechanics (2) (27 decks)

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