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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
What should an endurance athlete eat after a competition?
- 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
What should an athlete training their strength eat every day?
- 5-6 small meals - 30% lean protein e.g. tuna - complex carbs e.g. oatmeal - limited fat intake e.g. flaxseeds
27
What should an Olympic weightlifter eat before a competition?
- Small meal 30-60 mins before | - Fast digesting carbs and protein in equal quantity
28
What should an Olympic weightlifter east after a competition?
- Meal within two hours to replace glycogen | - Protein shakes and liquids to aid digestion
29
Describe the timescale for glycogen loading
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
What are the benefits of glycogen loading?
- 90 mins comp time (increase time to exhaustion by 30%) - legal - up to 50% higher glycogen
31
What are the problems caused by glycogen loading?
- hypoglycaemia during glycogen depletion phase - poor recovery rate - increased risk of injury - affects mental prep
32
Describe gene doping
- 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
What happens to the body as a result of dehydration?
- 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
What are the three solutions to dehydration?
- Hypertonic - Isotonic - Hypertonic
35
Describe hypotonic solutions
- Lower concentration of glucose than blood (approx. 4%) - Replaces lost and excess for energy - Jockeys and gymnasts
36
Describe isotonic solutions
- 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
Describe hypertonic solutions
- 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
Name four supplements?
Nitrate, caffeine, creatine and bicarbonate
39
Describe creatine
- 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
What are the benefits of creatine?
- Increases PC stores - Increases maximum and explosive strength - Increases intensity and duration of training before fatigue
41
What are the problems of taking creatine supplements?
- Weight gain - Water retention - Muscle cramps - Gastro-intestinal problems - Long term effects unclear
42
Describe caffeine
- 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
What are the benefits of caffeine?
- Increases nervous stimulation - Increases mobilisation of fat - Increases aerobic performance
44
What are the problems of taking caffeine supplements?
- Dehydration, anxiety and insomnia | - Gastro-intestinal problems
45
Describe bicarbonate
- '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
What are the benefits of bicarbonate?
- Increases buffering capacity - Increases tolerance to LA - Delays OBLA - Increases intensity and duration of performance before fatigue
47
What are the problems of taking bicarbonate supplements?
- Unpleasant taste - May cause nausea - Gastro-intestinal problems
48
Describe nitrate
- 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
What are the benefits of nitrate supplements?
- Lower blood pressure - Increase blood flow - Increases intensity of performance before fatigue
50
What are the problems of taking nitrate supplements?
- Headaches and dizziness - Long term effects are unclear - Possible carcinogenic risk

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

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