Things to Learn Flashcards
Which supplements would be classified under Group (A)?
- Foods and supplements that are supported for use by athletes.
- Have been shown in scientific trials to benefit performance.
e.g caffeine
creatine
Which supplements would be classified under Group (B)?
- Some scientific evidence to suggest possible benefits.
e.g fish oils
beetroot juice
Which supplements would be classified under Group (C)?
- Little proof of any benefit to the athlete’s performance
e.g ribose
pyruvate
Which supplements would be classified under Group (D)?
- Supplements that should not be used by athletes as they are banned by WADA, are potentially harmful to the athlete or are a masking agent.
What are the benefits of Caffeine Supplementation?
- Increases the utilisation of fats and therefore has a glycogen sparing effect
- Stimulates the CNS
- Intensifies muscular contractions
- Diuretic (releases fluid)
What are the disadvantages of Caffeine Supplementation?
- Increased heart rate
- Over-Arousal
- Headache
- Diuretic effect can result in the expulsion of enough fluid to raise body temperature and increase the risk of dehydration.
What are the advantages of Creatine Supplementation?
- Increase in concentration within the muscle of both phosphocreatine and creatine
- Increase in body mass and fat free mass
- Decrease in fatigue during high intensity, repetetive exercise
What are the disadvantages of Creatine Supplementation?
- Gastrointestinal upsets
- Headaches
- Muscle cramps
What are the advantages and types of Protein Supplements?
- Provide the raw material for muscle construction and repair (Protein)
WHEY ISOLATE
- highes quality
- all the fat and lactose has been removed; leaving just protein.
WHEY CONCENTRATE
- some fat and carbohydrates still remain in the product
RECOVERY
- Consuming immediately after exercise enhances muscle rebuilding and retention of amino acids.
- Should be taken immediately after exercise
- Best to consume protein in conjunction with carbohydrate as the carbohydrate stimulates the release of insulin which improves the muscle intake of protein.
What are the disadvantages of Protein Supplementation?
- Excess protein is stored in adipose tissue
- Can cause significant kidney damage
What are the advantages of Bicarbonate and Citrate?
- Increase the body’s ability to dispose of excess H+ ions produced through anaerobic glycolysis (Increased buffering of H+ ions)
- Bicarbonate’s ability to buffer H+ ions is thought to be better than Citrate.
What are the disadvantages of Bicarbonate and Citrate?
- Gastric upsets (Citrate is gentler in this regard)
What are the advantages of Glycerol?
- Allows the athlete to temporarily retain extra fluid
What is EPO?
Erythropoietin is the hormone that regulates red blood cell formation – travels via circulation to bone marrow – stimulates RBC – produced naturally in the kidneys.
More EPO means more red cells, which boost endurance performance by transporting more oxygen to the muscles - injections of EPO can improve endurance performance by up to a massive 5% or more.
What are the disadvantages of EPO?
Issues related to EPO doping include:-
increased viscosity of blood which can cause it to clot or coagulate more readily increasing the chance of heart attack, stroke and pulmonary embolism. Amongst cyclists alone EPO abuse is thought to have caused 20 sudden deaths in recent years.
rapid increases in blood pressure when the substance is introduced too quickly.
convulsions.
influenza-like symptoms, bone aches and shivering following injection.
liver or pancreatic damage.
What are the advantages of Altitude Training?
Increase red blood cell volume & haemoglobin concentration
increased buffer capacity of blood against CO2 and lactic acid.
What are the disadvantages of Altitude Training?
adverse immune responses presenting a threat to both the fitness and health of the athlete.
iron loss due to increased demand and mobilisation of iron to synthesis haemoglobin.
dehydration due to the higher rate of water vapor lost from the lungs.
altitude sickness.
What should be consumed 3-4 hours before an event?
Low GI foods:
- Crumpets with jam or honey
- Breakfast cereal with milk
- Pasta
What should be consumed 1-2 hours before an event?
Medium-Low GI foods:
- Fruit
- Breakfast cereal with milk
What should be consumed less than 1 hour before the event or during the event?
High GI foods: • Sports drink • Carbohydrate gel • Cordial • Sports bars • Jelly lollies
What is Carbohydrate Loading?
Carbohydrate loading is a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrate) stores prior to endurance competition.
What does Carbohydrate Loading involve?
1-4 days of exercise taper while following a high carbohydrate diet (7-12g/kg body weight) is sufficient to elevate muscle glycogen levels.
What are the advantages of Carbohydrate Loading?
This carbohydrate-loading technique can lead to increases in stored glycogen of 200 to 300 per cent, allowing the athlete to delay fatigue and maintain higher exercise intensities for longer
Carbohydrate loading can account for a 2-3% improvement in performance.
What are the disadvantages of Carbohydrate Loading?
The athlete must taper exercise otherwise the effect of carbohydrate loading will be compromised.
Weight gain of up to 2kg may be experienced by the athlete due to increased glycogen stores and water.
How much Carbohydrates should be taken in post-exercise?
The amount of carbohydrate consumed during recovery should be about 50 to 80 grams, starting immediately after exercise (if practicable) and repeated two hourly for the first six hours. (High GI foods)
Why should Carbohydrates be taken post-exercise?
For the first two hours after an event, blood is still rushing to the muscles. Muscle cells are still receptive to taking up glucose, and enzymes are receptive to converting glucose to glycogen. This is the best time to maximise recovery by eating moderate- to high-GI foods and using sports drinks, which will provide glucose to the blood and muscles quickly.
If taken immediately, full glycogen replenishment is usually achieved within the first 24 hours. If the consumption of carbohydrates following an event or competition is delayed, however, full replenishment of glycogen may take several days.
Why are Low GI foods consumed pre-exercise and not High GI foods?
Low-GI foods consumed prior to participating in endurance activities lasting longer than 60 minutes will lead to minimal changes in blood glucose levels and insulin being secreted to regulate changed blood glucose.
As a result, the amount of free fatty acids available in blood is relatively high, so they are used first as a fuel source, leading to glycogen sparing.
When blood glucose levels rise quickly following the ingestion of high-GI foods, why does this usually have an associated performance decrement?
This leads to an earlier use of glycogen and less will be available for later in the event and see a quicker transition to fats as the main fuel source for ATP production.
Why are electrolytes important to sport?
Sports drinks replace electrolytes, potassium and sodium which are lost through sweat and are essential to physical activity because they regulate bodily fluids. As the body loses electrolytes through sweat, the imbalance can result in symptoms like muscle cramps, fatigue, nausea, and mental confusion.
What are Hypotonic Sports Drinks?
low level of carbohydrate and 1 – 25 mmol/L electrolytes
lower osmolality than water and more dilute than isotonic therefore absorbed faster in the body
Suitable for athletes who need fluid without the boost of carbohydrate - jockeys and gymnasts.
Or those who need quick ingestion of fluids.
What are Isotonic Sports Drinks?
- 6 – 8 % carbohydrate and 10 – 25 mmol/L electrolytes
- This drink is the choice for most athletes - middle and long distance running or team sports.
What are Hypertonic Sports Drinks?
- high level of carbohydrate
- used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores.
- In ultra distance events high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy requirements. If used during exercise Hypertonic drinks need to be used in conjunction with water to replace fluids.
Why should Protein be taken in conjunction with Carbohydrates post-exercise?
Research has shown that it is best to consume protein in combination with carbohydrate as the carbohydrate stimulates the release of insulin which improves the muscle uptake of amino acids.
How much fluid should be taken in before exercise?
200-600ml
How much fluid should be taken during exercise?
200-300ml every 15mins
How much fluid should be taken after exercise?
For every 1kg of body weight lost, replace with 1.5L of fluid within 2-4 hours. Fluid replenishment should continue for 24 hours.
What is Muscular Strength?
(Health) The force or tension a muscle/muscle group can exert against a resistance in one maximal conntraction.
Predominant Energy System: ATP-PC
What is Anaerobic Capactiy?
(Health) The ability of the body to produce energy without using oxygen and hence the efficiency of the two anaerobic systems.
Predominant Energy System: ATP-PC and Anaerobic Glycolysis
What is Muscular Power?
(Skill) The ability to exert a maximal contraction in one explosive effort.
Predominant Energy System: ATP-PC
What is Speed?
(Skill) The ability to move the wole body or body parts from one place to another in the shortest possible time.
Predominant Energy System: ATP-PC and in some cases Anaerobic Glycolysis.
What is Agility?
(Skill) Agility is the abilty to change body position or direction quickly and accurately while maintaining balance.
Predominant Energy System: ATP-PC
What is Flexibility?
(Health) The maximum range of motion possible at a joint or sequence of joints.
Predominant Energy System: ATP-PC
Static/Dynamic/Ballistic/PNF
What is Reaction Time?
(Skill) Refers to how quickly the body can react to external stimuli.
What is Coordination?
(Skill) Involves the nervous system and the skeletal muscular system working harmoniously together in hand-eye and foot-eye coordination.
What is Balance?
(Skill) Involves maintaining body equilibrium in one fixed postion.
What are the various heart rate performance zones?
Aerobic Zone = 70-85%
Anaerobic Zone = 85-100%
Recovery Zone = < 70%
What are the Aerobic Muscular Adaptations?
- Slow twitch fibres will increase in size mainly due to an increase in capillary density surrounding the fibres
- In endurance athletes, slow twitch fibres take up a greater area of the muslce than fast twitch fibres.
- Increased a-VO2 difference:
Increased diffusion and blood distribution to the working muscles, combined with the increased capacity of the muscles to extract and process oxygen, leads to an increase in the a-vO2 diff of the working muscles. - Increased myoglobin content
- Increase in size, number and surface area
- Oxidation of Fats:
During submaximal exercise,
endurance-trained athletes are able
to oxidise fatty acids more readily.
The three factors that result from aerobic training and increase the ability of the muscles to oxidise fat are:
• an increase in intramuscular triglycerides
• an increase in free fatty acids
• an increase in oxidative enzymes.
Increased oxidation of fat at submaximal
intensities is beneficial to endurance athletes as it allows them to conserve glycogen stores. - Increased oxidation of glycogen
Aerobic training increases the ability of the skeletal muscle to oxidise glycogen.
The adaptations that cause an increase in the energy-generating capacity of the muscle are:
• an increase in number, size and surface area of mitochondria
• an increase in enzyme activity and concentration
• an increase in muscle glycogen stores.
These three factors work together to improve all aspects of the aerobic ability of the muscle.
What are the Anaerobic Muscular Adaptations?
- Increase in muscular stores of ATP, PC and Glycogen
- Increases enzyme activity levels (e.g ATPase - facilitates breakdown of ATP to ADP)
- Increase in glycolytic capacity (mainly due to an increase in glycolytic enzyme activity - rate at which glycogen can be broken down is increased.) Therefore, the amount of ATP that can be derived from the Anaerobic glycolysis system is increased.)
- Increased tolerance to metabolic by-products (increases ability to continue working at high intensities).
What are Neural Adaptations to Resistance Training?
- Resistance training programs typically produce increases in strength within the first few weeks. In the absence of any noticeable change in muscle mass, the likely cause of the increase is neurological factors.
- Enhances motor-unit recruitment and firing rate or motor units which increase strength and duration of muscular contractions.
- Cross Training:
Cross-training refers to the training of muscles on one side of the body and seeing improvements in strength in the same muscle on the other side of the body, even though it has not been trained.
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What are Physiological Adaptations to Resistance Training?
An increase in muscle size (hypertrophy) due to resistance training is a result of one or more of these changes to the muscle fibres:
• increased number and size of the myofibrils
• increased contractile proteins
• increased size and strength of connective tissue (tendons and ligaments).
An increase in the cross-sectional area of the muscle is a result of the increased number and size of the myofibrils.
The actual number of fibres within a muscle does not change, but the size of
the fibres does.
muscular strength is proportional to the cross-sectional area of the muscle.
Resistance training produces the greatest increase in the size of type IIB fibres. This in turn increases the area of fast twitch
fibres compared to slow-twitch fibres.
The increases in contractile proteins (myosin and actin) increase the contractile capacity of the muscle as well as the overall size of the muscle fibre.
Larger cross-sectional area is directly related to increased
muscular strength.
Larger fibres are capable of storing more ATP, PC and glycogen. Increased anaerobic energy substrates then increase the capacity of the anaerobic systems to provide rapid energy for high-intensity activities. This effect is two-fold. The increases in ATP and PC stores decrease the reliance on the lactic acid system, so less lactate is produced.
