WEEK 11 - ergogenic acids Flashcards
what are ergogenic acids ?
substances or techniques applied to improve physical work capacity or performance
what are some examples of ergogenic acids ?
- nutrition
- physical
- mechanical
- pharmacological
- psychological
TRUE OR FALSE
ergogenic acids can also be legal/illegal/banned
TRUE
what are the two subcategories of ergogenic acids ?
training adaptation and performance capacity
what are the two subcategories of training adaptation ?
enhancing training quality and enhancing recovery
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enhancing training quality - ______ stimulus (creatine)
bigger
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enhancing recovery - ______ stimulus (protein)
maximize
what enhances training quality, enhances recovery and improves performance (CHO supplement) ?
ergogenic acids
what is creatine ?
a natural substance found in our muscles
what does creatine do ?
It helps our muscles produce energy during high-intensity activities like lifting weights or sprinting
why do people take creatine ?
some people take creatine as a supplement to improve athletic performance and muscle strength
what is the structural function of each crossbridge ?
- ATP
- 3.4 pN force
- 10nm length change
intramuscular creatine provides rapid energy lasting how long ?
0-15 seconds
is creatine naturally occurring ?
yes
how is creatine produced ?
- half is produced endogenously
- half is consumed through diet (meats)
what is the most popular supplement of creatine ?
creatine monohydrate
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intramuscular creatine provides energy for extra ____ reps per set
1-2
what leads to the following :
leads to greater energy supply …
leads to greater training volume …
leads to greater stimulus …
leads to greater adaptation
creatine supplementation
what is a major macronutrient and component of diet ?
protein
what are the 4 types of sources of protein ?
- food
- whey
- casein
- plant based
what are some examples of food sources of protein ?
meats, legumes, dairy, etc.
what are some examples of whey sources of protein ?
milk-based protein
what are some examples of casein sources of protein ?
milk-based protein
what are some examples of plant-based sources of protein ?
soy, plant-blends, etc.
define the protein structural molecules ?
Proteins are made up of smaller units called amino acids. Think of amino acids as building blocks. They link together in long chains to form proteins. These chains can fold and twist into specific shapes, which determine the protein’s function in the body. So, proteins are basically like intricate structures built from chains of amino acids.
what are proteins made up of ?
amino acids
what does protein supplementation lead to ?
greater muscle protein synthesis (muscle growth) following resistance training
what are carbohydrates ?
are main energy source during exercise
what happens with carbohydrates at higher intensities and longer durations ?
sugar (glycogen) stores become depleted and energy no longer available to sustain exercise
TRUE OR FALSE
longer duration leads to greater effect of supplementation
TRUE
what factors enhance training quality - bigger stimulus ?
- creatine
- pre-workout
- blood flow restriction
what factors enhance recovery - maximize stimulus ?
- protein
- compression apparel
what factors improve performance ?
- CHO performance
- beet-root juice
how can performance be enhanced ?
by optimizing training (training quality and recovery) or by facilitating the performance event
what does creatine provide energy to enhance ?
training quality
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________ provides muscle building blocks to enhance recovery/adaptation
protein
FILL IN THE BLANK
___________ provide energy during competition
carbohydrates
