Ergogenic aids pt.1 Flashcards
1
Q
What is blood doping?
A
- Blood doping
- When a person’s total RBC volume increases
- By removing an athlete’s blood 4-6 weeks before an event
- Then then injecting it back right before the event by which time the missing blood has replenished. - Benefits (3)
- Increased RBC and haemoglobin
- Increased oxygen transportation and aerobic capacity
- Increased intensity and duration of performance. - Drawbacks (4)
- Increased blood viscosity
- Decreased cardiac output
- Increased risk of blood clots and heart disease
- Risk of transfusion infections e.g. HIV. - Illegal aid.
- Used by endurance athletes e.g. marathon runner.
2
Q
What are the different types of ergogenic aids?
A
The different types of ergogenic aids are:
- Pharmacological aids.
- Physiological aids.
- Nutritional aids.
3
Q
What are physiological aids?
A
Physiological aids include:
- Blood doping.
- Intermittent hypoxic training (IHT)
- Cooling aids.
4
Q
What is intermittent hypoxic training (IHT)?
A
- Intermittent hypoxic training (IHT)
- When athletes live at sea level but train under hypoxic conditions (low partial pressure of oxygen) - Benefits include (4)
- Acclimatisation for events at altitude
- Increased RBC and haemoglobin
- Increased intensity and duration of performance.
- Increased buffering capacity and therefore delayed OBLA. - Drawbacks include (4)
- Benefits lost when IHT stops
- Disrupts training pattern so loss of motivation
- Decreased immune function and increased risk of infection
- Dehydration. - Legal aid.
- Used by endurance athletes e.g. marathon runner.
5
Q
What are cooling aids?
A
- Cooling aids
- Can be used pre-event e.g. ice vests, cold towel wraps used 10-30 mins before to reduce core body temp
- Can be used post-event e.g. ice baths.
- Can be used to help injury e.g. ice packs, sprays, PRICE (protect, rest, ice, compression, elevate) - Advantages (5)
- Reduce core body temperature
- Decrease sweating, dehydration and fatigue
- Decreased injury pain and swelling
- Increased speed of recovery and repair
- Decreased DOMS. - Drawbacks (5)
- Difficult to perceive exercise intensity
- Ice burns and pain
- May mask and worsen injuries
- Chest pain and decreased efficiency for elderly
- Dangerous for those with heart and blood pressure problems. - Legal aid.
- Used by all athletes post event, used to speed recovery: blood vessels constrict, capillaries dilate and old blood is squeezed out of muscles removing lactic acid as new blood flows back to the muscles, bringing fresh oxygen.
6
Q
What are nutritional aids?
A
Nutritional aids include:
- CHO loading
- Pre-event/pre-training meals
- During event meals
- Post-event/post-training meals.
7
Q
What is CHO loading?
A
- CHO loading starts 1 week before competition:
- Day 1, perform intense exercise to deplete glycogen stores
- Day 2-3, high protein high fat diet
- Day 4, perform intense exercise to deplete glycogen stores further
- Day 5-7, high CHO diet while training is tapered. - Advantages (4)
- Increased glycogen stores
- Increased endurance capacity
- Increased time to exhaustion(up to 30%)
- Delays fatigue. - Drawbacks (5)
- Hypoglycaemia and poor recovery rates in depletion phase
- Lethargy and irritability
- Gastrointestinal problems
- Increased risk of injury
- Affects mental preparation. - Legal aid.
- Used by endurance athletes e.g. marathon runner, used to ensure body has enough glycogen for aerobic glycolysis.
8
Q
What are pre-event/pre-training meals?
A
- Pre-event meals
-High CHO meal low GI 3 hours before event e.g. porridge
-1-2 hours before event high GI foods to maintain blood glucose levels.
Pre-training meals
-A small meal 30-60 minutes before training. - Advantages (2)
- Tops up liver glycogen
- Maintains blood glucose levels. - Drawbacks (1)
- Athlete may become dizzy and fatigued if CHOs are consumed immediately before event as the body may try to counteract raised glucose levels. - Legal aid.
- Used be all athletes.
9
Q
What are during event meals?
A
- During event meals are used in events over 1 hour, in small amounts.
- Advantages (2)
- Tops up liver glycogen
- Maintains blood glucose levels. - Drawbacks (2)
- Can be difficult to eat during activity
- Must be pre-planned to have the best effects. - Legal aid.
- Used by all athletes e.g. energy gels in a marathon and a banana at change ends in tennis.