Ergonomic Aids Flashcards
Define Ergogenic Aid
Any substance that aids performance
What are the 4 different types of Illegal ergogenic aids?
HGH (Human Growth Hormone)
Recombinant EPO (rhEPO)
Gene Doping
Blood Doping
Describe how Carbohydrate loading (Pre-competition meals) are carried out
7 days before - high intensity training (deplets CHO stores)
3/4 days before - no CHO in diet (limited energy)
Night before - high CHO meal (super compensates)
Explain what an athlete must consume on competition day, and state what could occur if this is done incorrectly
2/3 hours before - high CHO meal (pasta/rice/banana)
500ml of water
Reduced fat / fibre meal
Eating too close to the event can cause rebound hypoglycemia (upset stomach / stitch)
What type of meals are post competition meals?
High CHO to replenish glycogen stores
4:1 ratio of CHO : Protein
Maximum fluid intake
Why are Carbohydrates so important?
Only fuel that can be broken down anaerobically
Can also be broken down aerobically
Limited stores of them in the body
What are the benefits and negatives of rhEPO + Blood doping? And what are they?
Blood Doping - Removing blood, storing, reinjecting
rhEPO - Artifically manafacturing RBC’s and injected into the blood (45%-65%)
+ve’s of both - Increases vo2 max and delays fatigue
increase 02 carrying capacity
-ve’s of both - Increase blood volume / pressure / viscosity
lower HR + blood flow
can lead to blood clotting / heart faliure
Possible HIV
What is creatine? And what are its positives and negatives?
Made up of amino acids, and stored as Creatine Phosphate
Benefits - Increases efficiency of ATP/PC system
Maintain higher power outputs
Maximise the amount of CP in their muscle stores
Risks - Unknown long term effects
Increases body mass (undesirable weight)
Can cause dehydration + muscle cramps
Critically evaluate Human Growth Hormones (HGH)
Hormone that is produced naturally in the body to aid growth development
Can be made synthetically (Illegal)
Benefits - Stimulates bone / cartilage / muscle growth
Promotes break down of free-fatty acids (decrease in fat %)
Increase in blood glucose levels
Risks - Hypertrophy of internal organs (overgrowth of heart) Causes joint pain Hypertension (150/95 mmHg) Diabeties Bone thickening
Critically evaluate Gene Doping
Can improe all metabolic fuctions of the body
DNA structure is altered
ACE-11 improves efficiency of mitochondria
Benefits - All performers can benefit
Could create a super-athlete
Safer than other illegal aids
Virtually undetectable
Risks - Lack of control
Moral / ethical issues
No long term studies
Explain the Ice Vest as a cooling aid
Reduces core tempreture in order to sustiain exercise for longer in hot environments, by preventing overheating
Explain how Ice Baths can help a performer remove lactic acid, reduce muscle damage, and decrease swelling
The cold makes the blood vessels surronding the muscles vasoconstrict (reduces blood flow)
When removed from the cold, the blood vessels vasodialate and fresh blood is flushed through the capillaries (removes lactic acid)
What are the potential risks of ice baths?
Some people can get ice burns If fully submerged, can cause angina May hide more serious injuries Increases Blood pressure Older people have less efficient vasoconstriction
What are the benefits and negatives of training aids?
Provide variety and fun
Increase on overload while maintaining correct tissue
The technique employed with device may be different from real technique
