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A2 PE > LEWIS: Supplements > Flashcards

LEWIS: Supplements Flashcards

0
Q

What are protein supplements used for ?

A

To enhance muscle repair and growth

Resulting in better endurance and increase in muscle strength and size

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1
Q

What are supplements?

A

Anything that can be added to an athletes diet. Often used to increase energy stores which in turn enhance athletic performance

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2
Q

Side effects of protein supplements are:

A

Liver/kidneys strain

Negative nitrogen balance - slows down muscle grown and can cause fatigue

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3
Q

What is sodium bicarbonate used for

A

Reduces the acidity in the muscle cells this delays fatigue and allows the performer to continue exercising at high intensity
Increases buffering capacity of the blood- neutralises the effects of lactic acid

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4
Q

Side effects of sodium bicarbonate

A 
Vomiting 
Pain
Cramping
Diarrhoea 
Bloated feeling
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5
Q

What is caffeine?

A

Stimulant
Can increase mental alertness
Improves mobilisation of fatty acids in the body and this spares glycogen stores

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6
Q

Side effects of caffeine

A

Dehydration
Irritability
Insomnia
Anxiety

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7
Q

Caffeines effects on performance are:

A 
Improved muscle contractibility
Increased time to exhaustion
Improved concentration
Enhanced alertness 
Reduced fatigue
Fine motor control and technique
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9
Q

What is caffeine used for?

A

ATP resynthesis and saving muscle glycogen stores, as fat stores are broken down and fatty acids are released into the blood stream

Allows a prolongation it aerobic exercise

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10
Q

Caffeine may alter the perception of how hard an individual is working known as:

A

RPE - rating of perceived exertion

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12
Q

What is creatine monohydrate?

A

Used to increase the amount of phosphor eating stored in our muscles
Allows the ATP-PC system to operate for longer and can help to improve recovery times

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13
Q

Side effects of creatine monohydrate

A

Dehydration
Bloating
Muscle cramps
Slight liver damage

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14
Q

What are ergogenic aids?

A

Substances that improve performance

Both legal and illegal methods

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15
Q

4 illegal ergogenic aids are:

A

Beta blockers
Anabolic steroids
EPO
Human Growth Hormone

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16
Q

Beta blockers work by:

A

Sitting on receptors and blocking them from being stimulated

Slows HR

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17
Q

Side effects of beta blockers are:

A

Low BP

reduces HR so low that heart may stop

18
Q

What are anabolic steroids used for:

A

Repair body tissues after stress, promote muscle growth

Ability to train harder with less fatigue

19
Q

Side effects of anabolic steroids are:

A

Liver and heart damage

20
Q

Human growth hormone :

A

Occurs naturally in the body and is responsible for increased muscle mass

21
Q

Side effects of HGH:

A

Heart and nerve disease

High levels of blood fats

22
Q

What is EPO:

A

Hormone that controls RBC production

Aim to increase oxygen transport

23
Q

Side effects of EPO:

A

Blood clots

Cardiovascular problems

25
Q

What is glycogen loading?

A

Carbo loading
Before comp. performer depletes glycogen stores
3 days of high carbs and very light training
Method of maximising glycogen stores

26
Q

What are herbal remedies?

A

Relate to natural products

generally these supplements are suggested to improve health and athletic performance

27
Q

Diuretics may change your body’s natural balance of fluids and salts (electrolytes) by increasing

A

Urine production and output

28
Q

(Diuretics) this loss of water may allow an athlete to compete in a lighter weight class, which may give them an

A

Advantage

29
Q

(Diuretics) by diluting the urine, diuretics also help athletes to pass

A

Drugs tests

30
Q

Adverse side effects of diuretics:

A
  • dehydration
  • decreased ability to regulate body temperature
  • potassium deficiency
  • muscle cramps
  • exhaustion
31
Q

Stimulants enhance performance by increasing the activity of the Central and sympathetic nervous systems. This can:

A
  • Increase mental alertness and sometimes aggressiveness
  • decrease fatigue and allow people to improve performance in endurance events
  • increase heart rate and metabolic rate
  • raise blood pressure and body temp
32
Q

Stimulants can have detrimental side effects that can diminish performance. Can cause:

A
  • Nervousness
  • Irritability
  • Difficulty concentrating

A2 PE (27 decks)

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