Ergogenic Aids Extras Flashcards
Name three types of pharmalogical aids
anabolic steroids, EPO, HGH
describe anabolic steroids
illegal synthetic hormones resembling testosterone
what impact do anabolic steroids have on performance
promote protein synthesis for muscle repair, recovery and growth
what risks are associated with anabolic steroids
Irritability, aggression, paranoia, mood swings, liver damage, heart failure. Men can experience testes shrink, sperm count decrease, hair loss and breast tissue development. Women can see facial hair growth and a deeper voice.
what performers use anabolic steroids
Strength based/explosive performers e.g. body builders, sprinters, rugby players, shot putters
describe EPO
A hormone produced by the kidneys - illegal
what impact can EPO have on performance
Increases haemoglobin levels and stimulates production of RBC. This means greater oxygen delivery so longer aerobic endurance and quicker recovery.
what risks are associated with EPO
Heart attack or stroke, blood clots, increased blood pressure, causes development of antibody against EPO that can cause anaemia.
what performers use EPO
Endurance athletes e.g. cyclists and marathon runners
describe HGH
Synthetic copy of human growth hormone - illegal
what impact can HGH have on performance
Protein synthesis for muscle growth, recovery and repair. Increases metabolism of fats and increases percentage of lean mass. Increased blood glucose levels and speed of recovery.
what risks are associated with HGH
Abnormal bone and muscle growth, enlargement of vital organs which could cause organ failure, increased risk of certain cancers and diabetes.
what performers use HGH
Strength based/explosive performers e.g. body builders, sprinters and shot putters
name three types of physiological aids
blood doping, intermittent hypoxic training (IHT), cooling aids
describe blood doping
Illegal method of increasing red blood cell count
what impact can blood doping have on performance
Increased red blood cell and haemoglobin count so better oxygen delivery and aerobic capacity. Better intensity and duration of performance.
what risks are associated with blood doping
Increased blood viscosity, decreased cardiac output, risk of blood clots and heart failure or infection (HIV/hepatitis)
what performers use blood doping
Endurance athletes e.g. Tour de France cyclists
describe intermittent hypoxic training (IHT)
Athletes live at sea level but train under low oxygen pressure environments
what impact can IHT have on performance
Acclimatisation for events at altitude, increased RBC levels for oxygen delivery so increased intensity and duration of performance. Increased mitochondria and buffering capacity.
what risks are associated with IHT
Benefits easily lost, loss of motivation, hard to reach normal work rates, decreased immune function so risk of infection, dehydration
what performers use IHT
Endurance athletes
describe cooling aids
Range of products used to reduce core temperature, treat injuries and speed up recovery.
what impact can cooling aids have on performance
Reduced core body temperature, decreased sweating, dehydration and early fatigue, decreased injury pain and swelling, increased speed of recovery and repair, decreased DOMS.
what risks are associated with cooling aids
Difficult to perceive exercise intensity, ice burns and pains, hidden injuries, chest pain, dangerous for those with heart conditions if used around chest area
what performers use cooling aids
Endurance performers in hot climates
name 8 nutritional aids
composition of meals for endurance training, composition of meals for strength training, glycogen loading, hydration, creatine, caffeine, bicarbonate, nitrates
describe amount, composition and timing of meals for endurance training
Before event, eat lots of slow digesting carbs. During and after eat slow digesting carbs little and often.
what impact can amount, composition and timing of meals for endurance training have on performance
Maintains blood glucose levels, preserves muscle glycogen stores and aids fast recovery
what risks are associated with amount, composition and timing of meals for endurance training
Too much can cause dizziness and fatigue if levels are already high.
what performers use amount, composition and timing of meals for endurance training
Endurance athletes e.g. cyclists or marathon runners
describe amount, composition and timing of meals for strength training
Before training, equal amounts of fast digesting carbs and proteins. After training, lots of fast digesting carbs and protein.
what impact can amount, composition and timing of meals for strength training have on performance
Provides fast energy for exercise, replace glycogen stores, promotes protein synthesis, muscle and strength gains
what performers use amount, composition and timing of meals for strength training
Strength/explosive athletes e.g. powerlifters or sprinters
describe glycogen loading
Also known as carbo loading. High carbohydrate diet with high protein and high fat.
what impact can glycogen loading have on performance
Increased glycogen stores, increased endurance capacity, delays fatigue, increased time to exhaustion by up to 30%
what risks are associated with glycogen loading
Hypoglycaemia in the depletion phase, poor recovery in the depletion phase, lethargy and irritability, gastrointestinal problems, increased risk of injury, affects mental preparations
what performers use glycogen loading
Endurance athletes e.g. cyclists or marathon runners
describe hydration
Keeping water and electrolyte levels high
what impact can hydration have on performance
Temperature regulation, aids blood movement
what risks are associated with hydration
Dehydration causes: decreased heat regulation, cognitive function and skill level and increase in temperature, blood viscosity, heart rate and fatigue. Loss of electrolytes can cause fatigue and cramping.
what performers use hydration
All athletes
describe creatine
Consumption of creatine monohydrate to increase stores of PC
what impact does creatine have on performance
Increased PC stores, increased fuel for high-intensity energy production (ATP-PC system), increased intensity and duration of training, increased maximum and explosive strength
what risks are associated with creatine
Increased weight gain, increased water retention, muscle cramps, gastrointestinal problems, long-term effects on health unclear
what performers use creatine
Explosive athletes e.g. weightlifters and sprinters
describe caffeine
A stimulant used to heighten the central nervous system and mobilise fats
what impact can caffeine have on performance
Increased nervous stimulation, focus and concentration, increased mobilisation of fats, preservation of muscle glycogen, increased endurance performance
what risks are associated with caffeine
Diuretic effect leading to dehydration, insomnia and anxiety, gastrointestinal problems
what performers use caffeine
Endurance performers
describe bicarbonate
An alkaline which acts as a buffer to neutralise the rise in lactic acid associated with intense anaerobic activity. Also known as soda loading.
what impact can bicarbonate have on performance
Increased buffering capacity, increased tolerance to lactic acid, delaying OBLA, increased intensity and duration of performance
what risks are associated with bicarbonate
Possible gastrointestinal problems, unpleasant taste can cause nausea
what performers use bicarbonate
Athletes competing in events lasting 1-7 minutes
describe nitrates
Inorganic compounds which dilate blood vessels, reducing blood pressure and increasing blood flow to muscles
what impact can nitrates have on performance
Reduced blood pressure, increased blood flow, increased intensity of performance and delayed fatigue
what risks are associated with nitrates
Headaches, dizziness or light-headedness, long-term effects on health unclear, possible carcinogenic risk
what performers use nitrates
Endurance athletes
