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PE > Exercise physiology > Flashcards

Exercise physiology Flashcards

1
Q

What are the nutritional ergogenic aids?

A
  • bicarbonate
  • caffeine
  • creatine
  • nitrates
  • hydration
  • composition and timing of meals
  • glycogen loading
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2
Q

What do nitrates do?

A
  • Converted to nitric oxide under anaerobic conditions
  • aids vasodilation
  • More blood can be transported around to working muscles
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3
Q

What are the benefits and risks of nitrates?

A 
benefits:
-vasodilation
-reduced blood pressure
-increase blood flow to respiring tissue
-reduce oxygen cost of exercise
Risks:
-carcinogenic
-headaches and diziness
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4
Q

What are the benefits to taking caffeine and what type of athlete would best benefit?

A
  • increased metabolism of fats
  • so glycogen is preserved
  • suitable for endurance performers like a marathon runner because it saves the glycogen stores for faster parts of the race
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5
Q

What are the risks of taking caffeine?

A
  • diuretic so can lead to dehydration
  • can increase anxiety
  • gastrointestinal problems
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6
Q

Which sports performers would take bicarbonate and why?

A
  • 400m-1500m runners
  • Acts as a buffer to neutralize acidity in the blood from lactic acid
  • ergo delays effects of OBLA
  • athlete can exercise at higher intensities for longer
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7
Q

What are the drawbacks of bicarbonate?

A
  • bad tase

- causes nausea, vomiting and diarrhoea

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8
Q

What sports performers would use creatine and what is its benefits?

A
  • increase PC stores
  • Increased fuel for high intensity activity
  • increased intensity of exercise and duration of exercises
  • therefore increased maximum strength and power
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9
Q

What are the risks of taking creatine?

A
  • Increased weight gain
  • Increased water retention
  • Can cause muscle cramps
  • gastrointestinal problems
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10
Q

What are the three types of sports drinks?

A
  • hypotonic, contains lower concentration of glucose and salts than in the blood
  • isotonic, contains the same concentrations as in the blood
  • hypertonic, contains higher concentrations than in the blood
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11
Q

What can dehydration cause?

A
  • increased temperature
  • increased blood viscosity
  • increased HR
  • increased fatigue
  • decreased cognitive function
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12
Q

What performers are likely to glycogen load and why?

A

Endurance performers e.g. marathon runner
it can result in up to 50% higher glycogen stores in the muscle and liver which enables the performer to exercise for longer.

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13
Q

Describe the protocol for glycogen loading

A

Day 1: glycogen-depleting bout of exercise
Day 2+3: high protein high fat diet
Day 4: glycogen depleting exercise
Day5-7: high carb diet whilst training is tapered or reduced to rest

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14
Q

What are the negative side effects of glycogen loading?

A
  • hypoglycemia during depletion phase
  • lethargy during depletion phase
  • gastrointestinal problems and bloating
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15
Q

What is the recommended carbohydrate intake for an athlete training intensely (4 hours a day)?

A

10-12g of carbohydrates per kg of body mass, per day

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16
Q

What is the recommended consumption of carbohydrates per kg of body mass per day for a moderately trained athlete?

A

5-7g of carbs per kg of body mass per day

17
Q

What would an endurance performer eat around 3 hours before performance?

A

A slow digesting, carbohydrate meal, such as porridge oats or beans and green vegetables. This allows the glycogen stores to be high whilst making sure blood sugar does not spike

18
Q

What would a performer eat 1-2 hours before the event?

A

A smaller, fast-digesting carbohydrate meal, such as honey on a bagel or energy bar should be eaten to top up glycogen stores and maintain blood glucose levels.

19
Q

What are the physiological ergogenic aids?

A
  • intermittent hypoxic training
  • blood doping
  • cooling aids
20
Q

What are the benefits and drawbacks of IHT?

A
  • increases hematocrit
  • increases oxygen carrying capacity
  • increases aerobic capacity
  • adaptations are lost quickly
  • hard to reach normal work rates under these conditions
  • decreased immune functions
  • dehydration
21
Q

Describe Intermittent Hypoxic Training (IHT)

A

A mask supplying air with a lower ppO2 than at sea level is worn by the performer during aerobic exercise in intervals

22
Q

Describe blood doping and what athletes would do it?

A

Blood is removed from the performer around 3-4 weeks prior to performance and frozen
The blood is then injected back into the athlete two hours before performance

23
Q

What are the physiological benefits of blood doping?

A
  • increases haematocrit
  • increases O2 carrying capacity
  • increases V02max
  • improves endurance performance
24
Q

What are the problems associated with blood doping?

A
  • illegal
  • blood clotting
  • heart failure
  • transfusion complications
25
Q

Why would cooling aids be used pre-event

A
  • to reduce core temperature in hot or humid conditions
  • reduces thermal strain and cardiovascular drift
  • reducing sweating and therefore dehydration
  • sustain aerobic performance
26
Q

Why are cooling aids used for injuries

A
  • causes surrounding blood vessels to vaso-constrict

- reducing swelling

27
Q

Why are cooling aids used post event?

A
  • vaso-constricts blood vessels reducing blood flow
  • then when removed the blood vessels vasodilate flushing the muscles with oxygen to aid recovery
  • reduces delayed onset of muscular soreness (DOMS)
28
Q

What is a downside to cooling aids?

A

-masks serious injuries causing them to be aggravated if the performer continues exercise

29
Q

Name the pharmacological ergogenic aids

A
  • Anabolic steroids
  • Erythropoietin
  • Human Growth Hormone
30
Q

What are the advantages and disadvantages of taking anabolic steroids?

A 
advantages
-promotes protein synthesis
-allows for increased frequency and intensity of training and improves recovery
-useful for explosive power based athletes
disadvantages
-illegal
-irritability
-mood swings
-aggressive tendencies
-liver and heart damage
31
Q

What are the benefits and risks associated with taking Erythropoietin?

A
  • Stimulates the production of red blood cells
  • Increases haemoglobin and oxygen carrying capacity
  • Increases blood viscosity
  • increased risk of blood clots
  • increase risk of stroke and heart failure
32
Q

What are the potential risks and benefits of taking Human Growth Hormone?

A
  • affects protein, carbohydrate and fat metabolism
  • leads to increased percentage of lean body mass
  • useful for power based athletes like sprinters
  • May lead to diabetes
  • leads to enlargement of the liver
  • Thickens soft tissue like in the face, hands and feet
33
Q

What is maximum strength, and how can it be evaluated

A

The maximal force produced in a singular voluntary contraction
It can be evaluated with the hand grip dynamometer test or the 1 rep max test
An example maximal strength is deadlifts

PE (7 decks)

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