Lecture 8B: Anabolic Interventions And Ergogenic Aids Flashcards
What are the two most successful strategies to increase muscle size and strength?
- Progressive Resistance training (PRT)
2. Androgen Supplementation
First signs of strength gains are due to …
Neural adaptations
What effect does Testosterone supplementation have with progressive resistance training?
Greater strength and muscle circumference than with just exercise alone
What are the general risks associated with steroid use? (7)
- Altered Lipid Profiles
- Neoplastic Liver Disease
- Acne
- Peliosis Hepatitis
- Hypertension
- Myocardial Damage/Infarct
- Impaired Thyroid Function
What are the individualized risks of steroid use in men? (3)
- Testicular Atrophy
- Gynecomastia
- Decreased Sperm Count
What are the individualized risks of steroid use for women?(4)
- Facial hair and voice deepening
- Menstrual Irregularities
- Clitoral enlargement
- Decrease Breast Tissue
What is the relationship between life and steroid use?
Increased steroid use shortens lifespan.
_____________ has been purpose to have many benefits including increased muscle mass and strength, however, scientific data to support such claims are weak.
DHEA
What are the 6 beneficial claims made about DHEA?
- Blunts aging
- Facilitates weight loss
- Boosts immune function
- Inhibits development of Alzheimer’s disease
- Protects against heart disease
- Retains and increases muscle mass
Who has higher DHEA levels, males or females?
Males
when is PEAK DHEA reached in the life-span?
~20 years of age
What is the benefit of taking Androstenedione?
Increase testosterone levels
What are the 6 possible mechanisms of action for Ergogenic Aids?
- Act as a central or peripheral stimulant of the nervous system
- Increases the storage and/or availability of limiting substrate
- Act as a supplement fuel source
- Reduce or neutralize performance inhibiting metabolic by-products
- Facilitate recovery
- Alter the internal environment to optimize muscle dynamics
What ergogenic aids act as a stimulant?
- Caffeine
- Choline
- Amphetamines
What are the ergogenic substrates?
- CHO
- Creatine
- Carnitine
- Chromium
What are the ergogenic supplemental fuel sources?
- Glucose
2. Medium chain Triglycerides
What the performance inhibiting metabolic by products that ergogenic aids can neutralize/inhibit?
- Sodium Bi-Carbonate
- Citrate
- Pangamic Acid
- Phosphate
How do ergogenic aids facilitate recovery?
With a High Glycemic CHO
How do ergogenic aids alter the internal environment to optimize muscle dynamics?
- Warm-up
2. Hyperoxic Breathing
Caffeine is a stimulant that improves performance probably from the facilitated use of _____________ and an exercise fuel, this sparing the body’s _____________ reserves.
Caffeine, Utilizing of fat, spacing of CHO
What is the direct proposed mechanism of caffeine?
Directly on adipose and peripheral vascular tissue
What is the indirect proposed mechanism of caffeine?
Indirectly by epinephrine which inhibits adenosine receptors on adipocytes. This increases Cyclic AMP which activates hormone sensitive lipases to promote lipolysis. This conserves muscle glycogen benefiting high-intensity endurance exercise
What are the effects of caffeine on performance?
Increased performance for maximal and endurance efforts
Since caffeine is a potent _____________, it could cause unnecessary loss of fluid affecting exercise performance
Diuretic
Caffeine effect on fluid loss is lessened when consumed during exercises because… (2)
- catecholamine release in exercise greatly reduce renal blood flow
- Exercise enhances renal solute reabsorption and consequently water conservation.
Pangamic acid is known as …
B15
Pangamic acid is purported to enhance _____________
Aerobic exercise
How does pangamic acid improve aerobic exercise? (2)
- Increase the cell’s ability to use O2
2. Reduce Lactate Build-up
What are the negatives to Pangamic acid? (B15)
- Illegal
2. No research supporting it
A Metabolite generated in the breakdown of the Amino Acid Leucine.
B-Hydroxy-B-Methylbutyrate (HMB)
What are the benefits of B-Hydroxy-B-Methyl-butyrate (HMB)?
- Decrease Protein loss during stress by inhibiting protein catabolism
- May help to prevent muscle damage
- Some studies show positive effects while others show no effects
Subjects who took HMB showed significant increases in?
Strength
Fat Free Body Mass
This can potentially increase RBC count and Hemoglobin levels by as much as 8-20%
RBC Reinfusion: Blood Doping
Blood Doping has been shown to increase RBC by?
8-20%
The effects of RBC Infusion (Blood Doping) can linger for up to…
14 weeks
This is a naturally occurring hormone that regulates blood cell production within the marrow of long-bones.
Erythropoietin (EPO)
Erythropoetin may increase hemoglobin and hematocrit levels by as much as …
12%
Which athletes tend to use Erythropoietin?
Cyclists, improves endurance performance.
This is found mostly in meats and dairy products.
L-Carnitine
_% of L-Carnitine is located in muscle cells
95%
Carnitine facilitates the influx of _____________ into the mitochondrial matrix where they enter B-Oxidation during energy metabolism.
Long-Chain fatty Acids (Triglycerides->Fatty acids)
What is the benefit of having enhanced carnitine function?
Could inhibit Lactate accumulation and enhance exercise performance
Fatty acid interacts with ATP and CoA to create…
Fatty Actl-CoA
What is the bi-product of when Fatty acid interacts with CoA + ATP?
AMP + PP
Carnitine interacts with the Fatty Acyl-CoA to create _____________, which enters the mitochondria.
Acyl-Carnitine
Where is CP1 and CPT2 Located?
CP1 cytosol
CP2 Mitochondria
Creatine is most often taken in powder form as a _____________
Creatine Monohydrate
Where can creatine be found? (3)
Meat, Poultry, And Fish
Where is creatine stored in the body? %?
skeletal Muscle. 95%
Creatine Phosphate + ADP react with Creatine Kinase to create…
Creatine + ATP
What are the 4 suggested roles of Creatine Supplementation?
- Contribute to faster ATP turnover to maintain power output during short-term muscular effort
- Delayed Depletion of CrP
- Diminished dependence on Anaerobic Glycolysis and decrease subsequent lactate formation.
- Facilitate muscle relaxation and recovery from repeated bouts of intense, brief effort via faster ATP and CrP re-synthesis
Creatine has been shown to do… (3)
- Improve performance in muscular STRENGTH and POWER activities
- Augment short bursts of Muscular ENDURANCE
- Provide for greater muscular OVERLOAD to augment training effectiveness
What totally counteracts the ergogenic effect of muscle creating loading?
Caffeine
Muscle creating loading, what are the 2 methods?
- 20g for 6 days, then stop.
2. 20g for 6 days, then 2g/day
What are the effects of creatine on body Composition changes?
Increase mass when paired against placebo
What are the effects of creatine on Strength changes?
Increase strength when compared to placebo group
What are the effects of creatine on Cross sectional area when compared to a placebo group?
Increase CSA of muscle fibers with Creatine supplementation
What evidence supports the use for creatine supplementation?
- Increased Weight
- Increased Strength
- Increased CSA of Muscle
_____________ may improve physical performance due to increases in blood flow and muscle and core temperatures
Warm-up
What are the physiological benefits to a warm up? (5)
- Faster contraction and relaxation time
- Greater economy of movement because of lowered viscous resistance within active muscle
- Facilitated O2 delivery and use of muscles, because hemoglobin releases O2 more readily at higher temperatures
- Facilitated nerve transmissions and muscle metabolism
- Increased Blood flow through active tissues as the local vascular bed dilates with higher level of metabolism and muscle temperature
