supplements

Question 1

sodium bicarbonate

Answer 1

it is alkaline
extends the lactic acid threshold
decreases PH
enhances buffering capacity delaying lactate threshold from being reached
used for aerobic performance
e.g. 400m

Question 2

caffeine

Answer 2

central nervous stimulant
and mild diuretic

often used as a pre-workout stimulant and appetite suppressant

designed to aid fat loss
increases metabolism

increases alertness

reduces athletes perception of muscle fatigue

results in increased ability of muscle to mobilise and utilise fat as a fuel

increase alertness, improves reaction time

Question 3

caffeine disadvantages

Answer 3

can increase anxiety (elevated heart rate/stimulant)

can affect sleep patterns if taken too late in day

removing caffeine from diet heavy in caffeine can lead to caffeine withdrawal symptoms e.g. headaches

can lead to unnecessary fluids, cause dehydration, crucial if in hot environment

diarrhoea

study tip-if in doubt, side effect diarrhoea

Question 4

caffeine advantages

Answer 4

extend prolonged aerobic exercise

increased alertness, faster reaction time, inhibited fatigue

Question 5

what does an endurance performers diet need to be rich in

Answer 5

carbohydrates

Question 6

glycogen loading

Answer 6

6 days prior to event athlete should eat low carb, high protein diet for 3 days
during this time, train at high intensity
this will exhaust muscle glycogen stores due to lack of carbs in diet to replenish them

3 days leading up to event athlete eat high carb diet with light training

Question 7

adv of glycogen loading

Answer 7

delays fatigue

increases endurance capacity

increases glycogen storage

Question 8

dis of glycogen loading

Answer 8

during carb loading phase
water retention, increase bloating
heavy legs
affects digestion

Question 9

creatine monohydrate

Answer 9

used to increase amount of phosphocreatine in muscles

phosphocreatine used to fuel ATP-PC system which provides energy

increasing creatine in muscles, allow energy system to work for longer

help recovery times

Question 10

adv of creatine monohydrate

Answer 10

aims to provide ATP (energy)

replenishes phosphocreatine stores

allows ATP-PC system to last longer

Question 11

dis of creatine monohydrate

Answer 11

side effects e.g. muscle cramps vomiting diarrhoea

Study tip: if stuck, say diarrhoea

Question 12

sodium bicarbonate advantages

Answer 12

delays fatigue

increases buffering capacity of blood

Question 13

dis of sodium bicarbonate

Answer 13

side effects e.g. diarrhoea, vomiting