L21-22;C16 Flashcards
What is the placebo effect?
The phenomenon which the bodies expectations are changing the response. This changes performance and inactive substances will act like a real substance
What is bicarbonate? What does it do?
This is a buffer that increases extraceullar pH which increases transport of lactate
- ingesting 300mg/kg benefits anaerobic activities of 1-7 minutes
- this delays onset of fatigue in muscles and removes H+ ions from muscle fibres
What are the risk of bicarbonate?
GI-tract discomfort
Sodium citrate allows similar results without risk
What is Beta-Alanine? What does it do and what are the risks?
This increases intracellular buffering and increases muscle cell caronisne levels
The risk is parenthesia (tingling in extremities)
What is caffeine? What does it act on? What are the benefits and effects?
Caffeine is a CNS stimulant that acts on adenosine receptors in the brain. This has similar effects to amphetamines.
The benefits are:
- improved alertness and reaction time
- improved concentration
- improved energy level
The effects are:
- decrease fatigue and enhances use of muscle triglycerides
- enhances catecholamine release
- increases FFA mobilization
What are cherry juice polyphenoyls?
These help reduce pain by utilizing anti inflammatory and anti oxidant properties.
The effects are that muscle pain perception is reduced
What are the benefits of creatine?
- enhanced peak power production
- improved recovery from high intensity exercise
What are the effects of creatine?
- increased muscle PCr
- enhanced performance in high power exercise
- strength gain in resistance training
What is the protocol for taking creatine?
Fast:20-30g per day for 5-7 days
Slow: 3G per day for 30 days
Maintenance phase: 2-g/day
What are some effects that creatine has on the ATP-PCr system and what do they do?
- max force in isometric contractions
- strength and endurance at isokinetic testing and muscular force
What are the effects of creatine on body mass?
- increase in BM mainly as muscle tissue
- increase in myosin
- increase in body water
What is the safety point for creatine? (How much)
5G a day
What is the benefits, effects, and risk of nitrate?
Benfits: increases delivery of O2 to muscle
Effects: less fatigue and reduces O2 consumption, as well as reduces systolic blood pressure
Risks: only risk in medicated individuals
What are the three codes for the anti doping ban on supplements?
- Potential to enhance sport performance
- Potential to harm athlete
- Violates spirit of sport
What are stimulants?
These act to stimulate the sympathetic system and make it seem like the user can resist fatigue. They are found in a lot of weight loss supplements