Week 10: Maximising Human Performance Flashcards
What is an ergogenic aid?
Any substance or phenomena which improves athletic performance.
What are the 5 classes of ergogenic aids?
- Pharmacological
- Hormonal
- Physiological
- Nutritional
- Technological
Gives some examples of pharmacological ergogenics?
- Beta blockers
- Caffeine
- Sympathetic amines
- Amphetamines (nervous system stimulant)
- Diuretics
Gives some examples of hormonal ergogenics?
- Anabolic steroids
- Human growth hormone (HGH)
- EPO
Gives some examples of physiological ergogenics?
- Blood doping
- Altitude
- Bicarbonate loading
- Phosphate loading
Gives some examples of nutritional ergogenics?
- Creatine
- B-Alenine
- L-Carnitine
- Amino acids
- CHO
Gives some examples of technological ergogenics?
- Equipment
- Positioning
- Feedback
What does our sympathetic nervous system control?
- Heart rate
- Blood pressure
- Cardiovascular system
(“Fight or flight” response, meaning it prepares our body for strenuous physical activity)
How do beta-blockers work?
They work by blocking the neurotransmitter receptors (particularly beta-receptors) in the adrenergic nerves.
- This prevents the sympathetic nervous system function
Result:
- Lower heart rate
- Reduction in tremors or shakes (and overall signs of anxiety that we associate with sympathetic drive)
- Helps prevent competition stress and anxiety
What type of sports are beta-blockers commonly used (illegally)?
Target sports (golf, archery, shooting etc.)
What is another ergogenic aid that can be used to prevent competition nervousness and anxiety?
Alcohol.
How do sympathetic amines work?
In an opposing way to the beta-blockers, in that they increase and/or enhance sympathetic drive!
How do amphetamines (and related compounds) work?
They mimic the sympathetic nervous system activity (i.e., nervous system stimulants).
- Improves focus, reaction time, concentration, and confidence
- Raises maximum heart rate and peak lactate concentration
When are sympathetic amines commonly used?
In power sports (sprinting and lifting).
Historically used in endurance sports (e.g., cycling)
- Used in the Tour de France at big climbs or sprint finishes, but can have huge consequences on health
- Tommy Simpson died (from a heart attack) during the big climb of the TdF after taking amphetamines during the race!
What is an example of a legal pharmacological ergogenic aid? How does it work? Effects?
Caffeine.
- Acts as a CNS stimulant
Effects?
- Increases mental alertness, concentration, reaction time
- Decreases fatigue (or delays its onset)
- Positive metabolic effect (increases fat mobilisation and oxidation)
- Improves endurance
What is considered a moderate dose of caffeine? What effect can this dose have?
Moderate dose - 3-6mg/kg-1 (per kilogram body mass)
Improves performance and endurance (Southward et al., 2018).
What do we mean when referring to (illegal) hormonal ergogenic agents?
- Anabolic steroids
- Catabolic steroids
What do anabolic steroids do?
They stimulate muscle tissue to grow and “bulk up” in response to training by mimicking the effect of naturally produced testosterone on the body.
- Almost chemically identical to male androgenic hormones (i.e., testosterone)
What are the benefits of anabolic steroids?
- Increase muscle mass
- Reduce fat mass
What are some examples of anabolic steroids?
- Stanozolol
- Nandrolone
- Oxandrolone
- Oxymetholone
- Trenbolone acetate
What are the risks of anabolic steroids?
- Early closure of the epiphyseal plate (of the long bones) of teenagers, stunting growth
- Reduces the natural production of androgen (testosterone), leading to atrophy of gonads and significant hormonal disruption
- Abnormal cardiac hypertrophy, leading to heart attacks etc.
- Personality change (“roid rage”)
What do catabolic steroids do?
They attenuate inflammatory response following tissue damage.
- Improves (enhances) recovery from training and racing (and other high intensity training)
- A.K.A., corticosteroids
What is an example of a catabolic steroid?
Cortisol (e.g., cortisol creams).
Give some examples of athletes who were caught using steroids?
Ben Johnson - a Canadian sprinter who won the gold medal in the Seoul Olympics.
Marion Jones - Gold medalist in 100m and 200m sprints.
- Never tested positive for steroid use, but was exposed by a whistle-blower in BALCO (a private pharma company)
Who is BALCO?
A private pharmaceutical company that supplied anabolic steroids to professional athletes!
- Designed these such that they would go undetected
What is HGH?
Human Growth Hormone.
What are the benefits of HGH?
Upregulates the androgenic responses we associate with testosterone.
- Increased protein synthesis
- Increased bone growth
- Increased ILG synthesis
- Decreased fat mass
What are the risks associated with HGH?
- Abnormal bone growth
- Abnormal cardiac growth
- Increased risk of diabetes
What is EPO?
Erythropoietin - a naturally occurring hormone that is produced in the kidneys and regulates red blood cell production.
What are the benefits of EPO?
Increased production of red blood cells, thereby enhancing our oxygen delivery capacity and enhancing our oxygen consumption (VO2max).
- Gives an immediate increase in VO2 max without any training!
What are the risks associated with EPO?
Increased blood viscosity, which can lead to heart failure.
What is haematocrit? What is a normal range?
Haematocrit - the ratio between red blood cells and plasma.
- Normal range = between 40-50% (i.e., 40-50% or your blood is made up of RBCs)
- Above 50% is a sign that the athlete may be using EPO
What is meant by blood doping?
Processes which artificially raise your red blood cell volume - which enhances your oxygen delivery capacity and raises oxygen consumption (VO2max).
What are the two types of blood doping?
- Autologous (reinfuse your own blood)
- Homologous (reinfuse someone else’s blood)
How was the problem of blood doping resolved?
Through the introduction of the Athlete Biological Passport (ABP) programme.
- Introduced by Ashenden and Parisotto (from the Australian Institute of Sport)
- Initiated by World Anti-Doping Agency in 2009
How does the ABP programme catch blood doping?
By looking at the age of the red blood cells!
- Looking at the ratio of reticulocytes (immature) to erythrocytes (mature)
What is a normal ratio for reticulocytes to erythrocytes?
Normal reticulocyte ratio = between 0.5 to 1.5%
What trends do we see in reticulocyte percentage after withdrawal and upon reinfusion?
Upon withdrawal - percentage of reticulocytes goes UP to make up for the loss of RBCs.
Upon reinfusion - the percentage of reticulocytes goes DOWN as the population of older, mature RBCs increases (i.e., the RBC concentration is higher, but fewer are of them are new/immature).
Give an example of a LEGAL ergogenic aid?
- Bicarbonate loading
- Amino acid (protein supplementation)
- Creatine supplementation
- Beta-alanine
- L-cartinine
- Phosphate loading
Nitrate supplementation
What is bicarbonate loading?
Usually involves ingesting quantities of baking soda (NaCO3), and works on the basis of buffering against lactic acid.
What is the benefit of bicarbonate loading?
- Allows higher levels of lactate into blood.
- Improves muscular endurance, but not strength!
What is the optimal dosage for bicarbonate loading?
0.3g.kg-1 body mass.
What are the risks of bicarbonate loading?
Can cause discomfort in the gastrointestinal tract.
What is amino acid (protein) supplementation?
Increasing the intake of amino acids (protein), which leads to…
- Increased rate of muscle growth and strength development
- Delayed fatigue and increased endurance via CNS
What are the best AA’s for delayed fatigue?
- Leucine
- L-tryptophan
- Valine
What is the recommended dosage for protein/AA supplementation for optimal muscle growth?
1.3-1.6g.kg-1 body mass.
What is creatine supplementation?
Improves the phosphocreatine (PCR) system by increasing the amount of circulating phosphocreatine which can be quickly used as an ATP store, thus improving power production.
- Creatine - key to the phosphogen system
What is the benefit of creatine supplementation?
Quicker gains in strength and power.
What are the risks of creatine supplementation?
Increased water retention in muscles (cramping).
What is the recommended dosage for creatine supplementation?
20g.day-1 for a minimum of 14 days.
What is the benefit of L-carnitine supplementation?
Helps turn fat into energy (naturally produced in the human brain, liver, and kidneys).
What is phosphate loading? What are the benefits?
The ingestion of sodium phosphates as an ergogenic aid.
Benefits?
- Increases the availability of phosphates for oxidative phosphorylation (production of ATP) and increases the potential for aerobic exercise performance
- Thus improving energy capacity and endurance
What is the formula that determines marathon running speed (according to Joyner et al.,)?
Marathon running speed = VO2max(ml/kg/min) X %VO2max at LT X RE
Where…
- LT = lactate threshold
- RE = running economy (i.e., the mechanics of your running)
What two factors substantially improve running economy?
- Smaller calf volume
- Longer Achilles tendon
What shoe is sometimes considered as “technological doping”?
Nike Vaporfly.
What is the effect of the carbon plate in the shoe on running economy?
Has about a 1% effect on RE.
