Paper 1 - Preparation & Training (ergogenic aids ONWARDS)

Question 1

What are ergogenic aids

Answer 1

Ergogenic Aids = a technique or substance used to enhance performance or recovery.

Question 2

3 types of ergogenic aids

Answer 2

Pharmacological aids
Physiological aids
Nutritional aids

Question 3

What are pharmacological aids

Answer 3

Pharmacological Aids = a supplement or drug that enhances performance by increasing the levels of hormones naturally produced by the body.
(Illegal = anabolic steroids, erythropoietin/EPO, human growth hormone/HGH)

Question 4

What are physiological aids

Answer 4

Physiological Aids = a technique that enhances performance by directly influencing the physiological capacity of a particular body system.
(Illegal = blood doping)
(Legal = intermittent hypoxic training/IHT, cooling aids)

Question 5

What are nutritional aids

Answer 5

Nutritional Aids = a supplement, food or drink that is consumed to enhance performance or recovery.
(Legal = pre-event/during event/post-event food, hydration, glycogen/carbohydrate loading, creatine, caffeine, bicarbonate, nitrate)

Question 6

Pharmacological Aids : Anabolic Steriods - illegal (describe, benefits, risks, sports)

Answer 6

Testosterone derivatives that promote protein synthesis for growth and repair of various tissues throughout the body.

• increased muscle mass, strength and power.
• promotes recovery.
• ability to train at a higher intensity for longer.
• can speed up rehabilitation from soft tissue injury.

• liver damage or cancer.
• increased blood pressure.
• raised LDL cholesterol.
• (males) shrinking of testicles.
• (males) reduced sperm count.
• (males) breast enlargement.
• (females) development of facial hair.
• (females) deepening of voice.

Mostly high intensity, short duration performers e.g. weight lifters, sprinters, throwers.

Question 7

Pharmacological Aids : EPO - illegal (describe, benefits, risks, sports)

Answer 7

A synthetic version of the hormone secreted by the kidneys that increases the rate of production of red blood cells.

• increased red blood cell and haemoglobin count.
• increased oxygen carrying capacity of the blood.
• increased VO2 max.
• delayed OBLA / lactate threshold / fatigue.

• increased blood viscosity.
• decreased blood flow or cardiac output. • increased risk of: blood clots, heart failure, stroke.
• decreased natural production of EPO by kidneys.

Mostly endurance performers who rely on the supply of oxygen to muscles for aerobic respiration.
e.g. road cyclists, distance runners, triathletes.

Question 8

Pharmacological Aids : HGH - illegal (describe, benefits, risks, sports)

Answer 8

A synthetic version of the hormone secreted by the pituitary gland that increases muscle mass.

• increased muscle mass, strength and power.
• increased fat free mass / decreased fat mass.
• increased glucose levels.
• stimulate bone, cartilage and muscle growth.
• can speed up rehabilitation from soft tissue injury.

• hypertrophy of internal organs. • abnormal bone growth.
• bone thickening deformities.
• increased risk of: diabetes, high blood pressure, cancer.

Mostly anaerobic performers but also some aerobic performers. e.g. weight lifters, sprinters, throwers.

Question 9

Define VO2 MAX, OBLA, LACTATE THRESHOLD, BLOOD VISCOSITY, HYPERTROPHY

Answer 9

VO2 max = the maximum volume of oxygen that can be used by the body in 1 minute.
OBLA = the exercise intensity where blood lactate concentration reaches 4mmol/l.
Lactate Threshold = the exercise intensity where blood lactate concentration increases suddenly and dramatically.
Blood Viscosity = the thickness and stickiness of blood. It is a direct measure of the ability of blood to flow through the vessels.
Hypertrophy = the enlargement of an organ or muscle from the increase in size of its cells.

Question 10

Physiological Aids : Blood Doping - illegal (describe, benefits, risks, sports)

Answer 10

Artificially boosting the red blood cell count by infusing blood into the body.

• increased red blood cell and haemoglobin count.
• increased oxygen carrying capacity of the blood.
• increased VO2 max.
• delayed OBLA / lactate threshold / fatigue.

• increased blood viscosity.
• decreased blood flow or cardiac output.
• increased risk of: blood clots, heart failure, stroke.
• increased risk of blood viruses e.g. hepatitis, HIV.

Mostly endurance performers who rely on the supply of oxygen to muscles for aerobic respiration.
e.g. road cyclists, distance runners, triathletes.

Question 11

Physiological Aids : IHT - legal (describe, benefits, risks, sports)

Answer 11

High intensity interval training performed in hypoxic conditions either with an exercise mask or in a hypoxic chamber.
work interval = 5-10s / work:rest ratio = 1:2
progressing to 2:1 /
sets = 2-5 with 3mins rest / total session time = 5-10mins

• used to pre-acclimatise for a competition at altitude.
• increased VO2 max.
• increased glycolytic enzyme activity.
• increased buffering capacity.
• delayed OBLA / lactate threshold / fatigue.
• increased speed of PC resynthesis during fast component of EPOC.
• enhances speed, power and RSA.

• many studies of IHT do not confirm the potential benefits of IHT.
• any associated risks will depend on: type of training, volume of training, intensity of training, degree of hypoxia.
• there have been few studies carried out to determine any risk to elite athletes.

Training in hypoxic conditions has traditionally been associated with enhancing performance in endurance activities. However, IHT will enhance speed, power and RSA so it is also used by anaerobic athletes and games players.

EXTRA INFO SHEET ON DOC (ERGOGENIC AIDS)

Question 12

Physiological Aids : Cooling Aids - legal (describe, benefits, risks, sports)

Answer 12

A variety of products used to reduce core body temperature pre-event, reduce swelling in soft tissue injuries and promote recovery post-event.

pre-event cooling e.g. ice vests or wraps worn between 8-30 minutes before event.
• allows exercise intensity to be sustained by
reducing cardiovascular strain due to decreased core body temperature.
post-event cooling to promote recovery e.g. ice baths.
• reduce swelling due to microscopic tears in
muscle fibres causing DOMS.
• benefit removal of lactic acid.
post-event cooling to treat injuries e.g. ice packs or ’game ready’ systems.
• relieves pain and reduces swelling.

• ice vests can cause vasoconstriction of arteries therefore decreasing blood flow.
• risk of ice burns.
• increased risk of complicating injuries due to masking pain.

Pre-event cooling products mainly used by endurance athletes or athletes competing in the heat.
Post-event cooling products to promote recovery or treat injuries are used by all types of athletes.

Question 13

Define hypoxic conditions, buffering capacity and RSA

Answer 13

Hypoxic conditions = A condition where respiring tissue is deprived of adequate oxygen

Buffering capacity = The ability of the body to resist changes in pH, or the effect of lactate on the body

RSA (repeated sprint ability) = The ability to recover and maintain maximal effort during subsequent sprints. Especially important in team sports.

Question 14

Nutritional Aids : Pre-event food (what, when, why)

Answer 14

For events lasting more than 60mins:
• consume >1g/kg body
mass of carbohydrates. • the usual range is 1-4g/kg.

1-6 hours before event consume low glycaemic index (GI) carbohydrates. e.g. starches – rice, bread
30min -2 hours before event consume high GI carbohydrates.
e.g. sugars – bananas etc

• to top up carbohydrate stores.
• to maintain liver & muscle glycogen stores.
• to maintain blood glucose levels.
• to prevent glycogen depletion.

Question 15

Nutritional Aids : During-event food (what, when, why)

Answer 15

Continue to consume high GI carbohydrates.
• event < 45 mins = none required.
• event 45-75 mins =
small amounts maybe in fluid form (e.g. sports drink)
• event > 60 mins = 30- 60g per hour.

Depends on the event. for example:
• tennis players will
consume carbohydrates at the change of ends.
• road cyclists will consume a carbohydrate gel at
regular intervals.
• footballers will consume an energy drink at half time.

• to sustain carbohydrate availability.
• to maintain blood glucose levels.
• to prevent glycogen depletion.

Question 16

Nutritional Aids : Post-event food (what, when, why)

Answer 16

• consume carbohydrates - 1g/kg body mass/hour.
• this can be solid or liquid form, as there is no difference in glycogen synthesis for either.
• include protein and other nutrients in meal.

Within the first 2 hours after event when body is most susceptible to glycogen synthesis.
the optimal time is 30 minutes post event - the ‘metabolic window’.

• to replenish glycogen stores.
• including protein produces a higher rate of glycogen synthesis than carbohydrate alone.

Question 17

Risks of nutritional aids

Answer 17

If correct guidelines are followed, there is little risk to a well planned meal pre, during or post event.
However if wrong or too much is consumed within 1 hour of event, it can cause discomfort and rebound hypoglycaemia where blood glucose levels drop suddenly causing dizziness.

Question 18

Nutritional Aids : Define glycaemic index, glycogen synthesis, metabolic window

Answer 18

GI = a ranking of food based on their effect on blood glucose. Low GI rating food are absorbed slowly. High GI rating foods are absorbed quickly.

Glycogen synthesis = the conversion of glucose in the blood to glycogen stored in the muscle or liver.

Metabolic window = the 30 minute period after exercise when nutrition allows the body to replenish fuels rather than use them.

Question 19

Nutritional Aids : Hydration : how much to drink and when

Answer 19

Pre event (1-2 hours before) = 0.5 litres
Immediately before event = 250ml water or sports drink (water for short duration and sports drink for long duration)
During event = 250ml or 4-6 gulps
Post event (weight in & weight out) = 0.5 litres for every 0.5kg lost

Question 20

Nutritional Aids : Hydration : isotonic drinks (benefits, drawbacks, examples, good for…)

Answer 20

• replaces fluids lost by sweating
• supplies boost of carbohydrate

• absorbed slower than hypotonic drinks.

powerade
lucozade sport

endurance events
team games

Question 21

Nutritional Aids : Hydration : hypertonic drinks (benefits, drawbacks, examples, good for…)

Answer 21

• replenishes glycogen stores after exercise.

• not suitable during exercise as it pulls water into the digestive system to dilute it.
• absorbed very slowly.

fruit juice
lucozade energy

post performance.
ultra endurance events.

Question 22

Nutritional Aids : Hydration : hypotonic drinks (benefits, drawbacks, examples, good for…)

Answer 22

• absorbed very quickly.
• good for hydration without the boost of carbohydrates.

• lack of carbohydrates & minerals means not ideal for exclusive use during events > 60 minutes.
water

dancers
gymnasts
jockeys

Question 23

Define isotonic, hypertonic, hypotonic and electrolytes sports drinks

Answer 23

Isotonic sports drinks = contains carbohydrates and minerals at a similar concentration to that in the human body.
Hypertonic sports drinks = contains higher concentration of carbohydrates to that in the human body.
Hypotonic sports drinks = contains lower concentration of carbohydrates to that in the human body. (No glucose or lower concentration of glucose than in the blood).
Electrolytes sports drinks = maintain fluid balance by replacing important salts and minerals. e.g. calcium, iron etc

Question 24

Define dehydration, thermoregulation, hyponatraemia

Answer 24

Dehydration = progressive depletion of body fluids caused when fluid loss > fluid intake.
Thermoregulation = the process that allows the body to maintain its core body temperature.
Hyponatraemia/water intoxication = a condition where the level of salt or sodium, in the blood drops to abnormally low levels.

Question 25

Benefits of hydration

Answer 25

Benefits of Hydration
Fluids help to:
• regulate body temperature. (Can sweat to bring temp down)
• regulate heart rate. (By maintaining blood volume and don’t have to experience cardiovascular drift)
• maintain blood volume.
• linked to blood pressure.
• linked to viscosity of blood.
• regulate the transport of essential nutrients.

Question 26

Risks of too much hydration

Answer 26

Risks
During intensive and prolonged physical activity, people who drink too much water while taking part in marathons, ultramarathons, triathlons and other long-distance, low- intensity activities are at an increased risk of hyponatremia if they do not also drink fluids to replace lost electrolytes.

Question 27

Effects of dehydration and performance

Answer 27

Drawbacks : Dehydration & performance
• increased blood viscosity.
• decreased blood flow.
• increased lactic acid production.
• early OBLA.
⬆️
Blood volume depletion
⬇️
• decreased blood to skin.
• decreased sweating.
• impaired thermoregulation.
• increased core body temperature.
• heat stress.

Question 28

Nutritional Aids : glycogen loading (legal) (description, benefits, risks, sporting example)

Answer 28

1. depletion phase (4-7 days before event): consume diet low in carbohydrate, high in fats and protein while training normally.
2. loading phase (1-3 days before event): consume diet high in carbohydrate with adequate protein, minerals etc while tapering training.

• increased glycogen synthesis (breakdown)
• increased glycogen stores.
• increased endurance capacity / delayed
fatigue.

• can disrupt pre-event routine.
• fatigue and lethargy.
• hypoglycaemia.
loading phase can cause:
• weight gain as more water needed to store additional glycogen.

e.g. marathon runners, road cyclists, triathletes.

Question 29

Nutritional Aids : caffeine (legal) (description, benefits, risks, sporting example)

Answer 29

A stimulant that reaches the brain quickly to stimulate the central nervous system.
athletes take it:
•60 minutes before an event or training.
• 3mg/kg body mass

• increased alertness.
• Reduced perception of fatigue
• increased break down of FFAs for energy
production.
• so sparing glycogen for bouts of higher
intensity exercise later in event.
• increased endurance capacity/delayed
fatigue.

• a diuretic so can increase risk of dehydration.
• can cause nervousness or anxiety.
• can cause insomnia.

mostly: speed and power athletes or
athletes who need to sprint repeatedly. e.g. games players. Also be beneficial for endurance

Question 30

Define glycogen loading, tapering and hypoglycaemia

Answer 30

Glycogen/carbohydrate loading - A technique involving changes to nutrition and training load that maximises glycogen stores prior to event.
Tapering - The reduction of training load prior to competition.
Hypoglycaemia - When the level of blood glucose drops below normal levels, causing feelings of dizziness.

Question 31

Nutritional Aids : creatine (legal) (description, benefits, risks, sporting example)

Answer 31

creatine supplementation is the consumption of the synthetic form of creatine taken for ergogenic effect.

athletes take it:
• mostly in powder form, dissolved in water or added to a protein recovery shake.
• most common method is 3g per day.
• some athletes take creatine on a cycle.
e.g. 4 weeks on / 2 weeks off.

• increased PC stores.
• delayed threshold of ATP-PC system.
• muscle hypertrophy.
• increased power & strength.
• speeds up protein synthesis
• can help to aid recovery process after
high intensity exercise

is considered safe but can cause:
• weight gain due to water retention in
muscle.
• potential muscle cramp or strain.
• potential gastrointestinal distress.

intermittent sports e.g. games players. maximal power athletes e.g. 100m sprinters, weightlifters etc.

Question 32

Nutritional Aids : bicarbonate (legal) (description, benefits, risks, sporting example)

Answer 32

bicarbonate is an alkaline that neutralises acid so it acts to regulate the body’s pH as a buffer to lactic acid.
athletes take it:
• as sodium bicarbonate (baking soda)
mostly in powder form, dissolved in water.
• 1-3 hours pre event

• Improves lactic acid & carbonic acid removal .
• allows muscle to function at optimal levels for longer.
• decreased RPE (rate of perceived exhaustion).
• delays OBLA or fatigue.
• allows for improved power at OBLA.

• gastrointestinal distress.
• bloating.
• nausea.

mainly speed endurance anaerobic athletes.
e.g. 400m, 800m runs, 100m swims.

Question 33

Nutritional Aids : nitrate (legal) (description, benefits, risks, sporting example)

Answer 33

nitrate is an inorganic compound made up of nitrogen and oxygen. It is naturally occurring in green leafy vegetables and beetroot.
athletes take it:
• mostly in liquid form e.g. 0.5 l of beetroot juice.
• 2-3 hours pre event.

the baseline reason behind its ergogenic effect is:
• increased blood plasma.
• reduces VO2 at any given intensity.
• increased aerobic performance.
• delays OBLA or fatigue.
• decreases resting blood pressure.

• long term use linked to gastric cancer.
• this view has been challenged more recently.
the recommendation is that athletes use
dietary rather than synthetic supplementation.

mainly aerobic or endurance athletes. benefits performance of athletes working in hypoxic conditions.

Question 34

Define creatine, protein synthesis and RPE

Answer 34

Creatine - A naturally occurring amino acid found in meat and fish and made by the human body in the liver, kidneys and pancreas. It is converted to phosphocreatine and stored in the muscles.
Protein Synthesis - Creates muscle hypertrophy by repairing the microscopic tears in the muscle caused by resistance training. The muscle repair stronger and larger than it was before training.
RPE/rate of perceived exhaustion - Measures the psychological sensation of fatigue. Used by coaches to gauge an athlete’s level of intensity in training and competitions. Borg’s RPE is the common scale used.