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Ergogenic aids Flashcards

1
Q

ergogenic aid

A

a technique or substance used to enhance recovery or performance

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2
Q

pharmacological aid

A

supplement that enhances performance by increasing the level of hormones naturally produced by the body

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3
Q

examples of pharmacological aids

A

EPO, anabolic steroids and HGH

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4
Q

physiological aid

A

enhances performance by directly enhancing the capabilities of a particular body system

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5
Q

examples of physiological aids

A

blood doping, intermittent hypoxic training and cooling aids

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6
Q

nutritional aids

A

food, supplement or drink used to enhance performance or recovery

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7
Q

examples of nutrition aids

A

nutrition, hydration, carb loading, creatine, caffeine, bicarbonate and nitrates.

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8
Q

(PHARMACOLOGICAL AID) ANABOLIC STEROIDS

A

testosterone derivatives that promote protein synthesis for growth and repair of tissue throughout the body

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9
Q

ANABOLIC STEROIDS - BENEFITS

A

increased muscle mass, promotes recovery, train at higher intensity for longer, recover from soft tissue injuries faster

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10
Q

ANABOLIC STREOIDS - DANGERS

A

liver cancer, increased blood pressure, reduced sperm, facial hair, deepens voice

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11
Q

SPORTS THAT USE AS

A

sprinting and weightlifting

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12
Q

ERYTHROPOIETIN (EPO)

A

synthetic version of hormone secreted by the kidneys that increase the rate of red blood cell production

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13
Q

EPO - BENEFITS

A

increased VO2 max, delayed onset of blood lactate accumulation (OBLA)

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14
Q

EPO - DANGERS

A

increased blood viscosity, increased risk of blood cells

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15
Q

SPORTS EPO USED IN

A

marathon, 5000m

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16
Q

Human growth hormone (HGH)

A

synthetic hormone produced by the pituitary gland that increases muscle mass

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17
Q

HGH - BENEFITS

A

increased muscle mass, decreased fat mass, speed up rehab from injury

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18
Q

HGH - DANGERS

A

hypertrophy of internal organs, abnormal bone growth + thickening. increased risk of cancer

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19
Q

SPORT HGH USED IN

A

weightlifting, sprinters

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20
Q

Hypoxic conditions

A

repairing tissue is deprived of adequate O2

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21
Q

Buffering capacity

A

ability of the body to resist changes of pH

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22
Q

repeated sprint ability (RSA)

A

ability to recover and maintain max effort during subsequent sprints

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23
Q

‘game ready’ systems

A

circulates cold water around an injured joint while also applying intermittent compression

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24
Q

(PHYSIOLOGICAL AID)

BLOOD DOPING

A

artificially boosting red blood cell count by infusing blood into the body

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25
BD BENEFITS
increased VO2 max, delayed OBLA
26
BD DANGERS
increased blood viscosity, risk of blood clots
27
BD USED IN
1000m & marathon
28
INTERMITTENT HYPOXIC TRAINING
high intensity interval training performed in hypoxic conditions either with a mask or hypoxic chamber
29
IHT BENEFITS
acclimatise for comp at altitude, increased VO2 max, increased buffering capacity and RSA
30
IHT DANGERS
risks will depend on the type of training
31
SPORTS IHT USED IN
10000m
32
COOLING AIDS
reduce body core temp pre event or to reduce swelling and promote soft tissue recovery post event.
33
COOLING AID BENEFITS
reduces cardiovascular strain pre event, reduces swelling and pain post even
34
COOLING AID DANGERS
vasoconstriction reducing blood flow, ice burns, mask injuries and lead to overcomplications
35
CARB LOADING
depletion - 4 to 7 day prior event loading - 1 to 3 days prior event or loading - 1 to 4 days prior (no depletion)
36
CARB LOADING BENEFITS
increased glycogen synthesis, increased glycogen storage, improved endurance
37
CARB LOADING DANGERS
depletion can cause hypoglycaemia and fatigue | loading causes weight gain due to water being held in order to store the glycogen
38
SPORTS FOR CARB LOADING
games players, endurance sports
39
CAFFEINE
stimulates the CNS
40
CAFFEINE BENEFITS
increased mental alertness, increased FFA breakdown for energy resynthesis( acts as glycogen sparer for higher energy bursts)
41
CAFFEINE DRAWBACKS
diuretic so can increase chance of dehydration, cause nervousness of anxiety, insomnia
42
CREATINE
synthetic version of the amino acid
43
CREATINE BENEFITS
increased pc stores, increased RSA, promote protein synthesis, speed up recovery from high intensity exercise
44
CREATINE DANGERS
weight gain due to additional water retention, gastrointestinal distress
45
BICARBONATE
neutralises acid so acts as a buffer to lactic acid
46
BICARBONATE BENEFITS
decreased effect of lactic acid and carbonic acid, delayed OBLA, allows muscles to function at optimal level for longer
47
BICARBONATE DANGERS
bloating and nausea
48
SPORTS USED FOR
speed endurance - 300, 400m
49
NITRATE
inorganic compound naturally occurring in green leafy veg - 2 to 3 hours before event
50
NITRATE BENEFITS
increased VO2, decreased resting blood pressure and delayed OBLA
51
NITRATE DANGERS
long term usage an be linked to gastric cancer
52
SPORTS USED FOR
Aerobic / endurance - 5000m
53
isotonic drinks
similar glucose and mineral concentration to blood levels .e.g Powerade and lucozade sport in sports such as football
54
hypertonic drink
higher glucose concentration than in blood e.g. lucozade energy, in sports such as endurance sports
55
hypotonic
lower glycogen concentration than blood e.g. water
56
hyponatraemia
the bods salt concentration in the blood drops
57
HYDRATION
pre event 0.5litres, before event 250ml of water or sports drink, during 250ml every 15 to 20 mins, post event 0.5l for every 0.5kg lost in body weight
58
HYDRATION BENEFITS
Regulates body temp, regulate heart rate, maintain blood volume
59
DEHYDRATION DANGERS
increased blood viscosity, faster OBLA, decreased sweating, impaired thermoregulation
60
ISOTONIC BENEFITS
replenish fluids lost by sweating, fast acting carbs
61
ISOTONIC DRAWBACKS
absorbed slower than hypotonic drinks
62
HYPERTONIC BENEFITS
replenish glycogen post exercise
63
HYPERTONIC DRAWBACKS
not suitable during event due to long digestion
64
HYPOTONIC BENEFITS
absorbed quickly, hydration without carb boost
65
HYPOTONIC DRAWBACKS
lack of carbs not ideal for longer lasting events

PE (5 decks)

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