Ergogenic aids (exercise physiology)

Question 1

Nutritional Aids

Answer 1

Refer to food and drinks and is the key to maintaining the calories needed for training and recovery

Question 2

Pharmacological Aids

Answer 2

These aids are taken to increase the levels of hormones or neural transmitters produced by the body

Question 3

Physiological Aids

Answer 3

These are used to increase the rate of adaptations by the body to increase performance

Question 4

Glycogen Loading (Nutritional Aid)

Answer 4

S-Legal
W-Aerobic
W-Due to the 7 day process which it takes, it increases glycogen stores by up to 50%
U-Endurance athletes
S-Increases time to exhaustion by up to 30% and delays fatigue
H-Maximises store of glycogen in the muscles and liver

Question 5

Hydration (Nutritional Aid)

Answer 5

S-Legal
W-Anaerobic and aerobic
W-All athletes should be well hydrated prior to training/performance and replace all lost fluids throughout.
U-All types of athletes
S-2% of body weight lost through sweat can lead to: increased height rate and fatigue
H-Sports drinks have been designed to offset the impact of dehydration by replacing the fluids and body salts that are lost during exercise

Question 6

Nitrate (Nutritional Aid)

Answer 6

S-Legal
W-Anaerobic
W-Inorganic compounds found in root vegetables which is converted into nitric oxide, in low oxygen conditions, helps vascular and metabolic control
U-Power athletes
S-Headaches, dizziness or light-headedness
H-Reduces blood pressure and delays fatigue

Question 7

Creatine (Nutritional Aids)

Answer 7

S-Legal
W-Anaerobic
W-All creatine is stored in the muscle tissue as phosphocreatine (PC) and used to fuel high-intensity energy production
U-Power athletes
S-Can result in dehydration, cramping and kidney problems
H-Creatine aids recovery and energy production. It also allows greater intensity and length during training

Question 8

Caffeine (Nutritional Aids)

Answer 8

S-Legal (but is measured in sport for misuse)
W-Anaerobic and aerobic
W-A stimulant used to heighten the CNS and increases alertness, concentration and reaction time
U-Endurance athletes
S-Is a diuretic and leads to dehydration, insomnia and anxiety
H-Increases nervous system as well as focus and concentration

Question 9

Bicarbonate (Nutritional Aid)

Answer 9

S-Legal
W-Aerobic (maximises aerobic power output)
W-It is an alkaline which acts as a buffer to neutralise a rise in acidity of the blood stream
U-Events lasting 400-1500m or 1-7 minutes
S-Possible gastrointestinal problems and unpleasant taste, causing nausea
H-Increases tolerance to lactic acid, delaying OBLA and increases intensity and duration of performance

Question 10

Anabolic Steroids (Pharmacological Aids)

Answer 10

S-Illegal
W-Anaerobic
W-It is a synthetic hormone which resembles testosterone, which promotes synthesis and muscle growth
U-Power athletes
S-Increased aggression and risk of cancer
H-It increases muscle mass and strength and increases intensity and duration of training

Question 11

Human Growth Hormone (Pharmacological Aids)

Answer 11

S-Illegal
W-Anaerobic
W-It is able to increase protein synthesis for muscle growth and repair from the naturally produced growth hormone
U-Power athletes and body builders
S-Abnormal bone and muscle development and enlargement of vital organs
H-Improves speed of recovery, allowing you to train harder and for longer, It also increases the amount of lean muscle mass

Question 12

EPO (Pharmacological Aids)

Answer 12

S-Illegal
W-Aerobic
W-A naturally produced hormone responsible for the production of red blood cells
U-Endurance athletes
S-Increased risk of blood clots and heart failure
H-Increased oxygen transport and aerobic capacity

Question 13

Blood Doping (Physiological Aids)

Answer 13

S-Illegal
W-Aerobic
W-It increases RBC count, which increases VO2 Max
U-Endurance athletes
S-Risk of blood clots and heart failure
H-Blood is removed from the body which increases RBC count, then blood is replenished into the body, which increases VO2 max by 5-13%

Question 14

IHT (Physiological Aids)

Answer 14

S-Legal
W-Aerobic (increases aerobic threshold)
W-As athletes have to train in hypoxic conditions, it means that adaptations occur (due to the low partial pressure of oxygen)
U-Endurance athletes
S-Benefits lost quickly when IHT has stopped as well as dehydration
H-Can lead to increased RBC count, Hb volume, oxygen-carrying capacity and aerobic capacity

Question 15

Cooling Aids (Physiological Aids)

Answer 15

S-Legal
W-Aerobic and anaerobic
W-Before performance, cooling for 8-30 minutes can have benefits in hot environments and cooling after performance can aid recovery of soft tissues
U-Games players and endurance athletes
S-Difficult to perceive exercise intensity and hides implications of injuries
H-Decreased DOMS and decreases injury pain and sweating