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Fitness Assessment & Strength Training 2992 > WEEK 11 - ergogenic acids > Flashcards

WEEK 11 - ergogenic acids Flashcards

1
Q

what are ergogenic acids ?

A

substances or techniques applied to improve physical work capacity or performance

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2
Q

what are some examples of ergogenic acids ?

A
  • nutrition
  • physical
  • mechanical
  • pharmacological
  • psychological
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3
Q

TRUE OR FALSE

ergogenic acids can also be legal/illegal/banned

A

TRUE

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4
Q

what are the two subcategories of ergogenic acids ?

A

training adaptation and performance capacity

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5
Q

what are the two subcategories of training adaptation ?

A

enhancing training quality and enhancing recovery

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6
Q

FILL IN THE BLANK

enhancing training quality - ______ stimulus (creatine)

A

bigger

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7
Q

FILL IN THE BLANK

enhancing recovery - ______ stimulus (protein)

A

maximize

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8
Q

what enhances training quality, enhances recovery and improves performance (CHO supplement) ?

A

ergogenic acids

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9
Q

what is creatine ?

A

a natural substance found in our muscles

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10
Q

what does creatine do ?

A

It helps our muscles produce energy during high-intensity activities like lifting weights or sprinting

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11
Q

why do people take creatine ?

A

some people take creatine as a supplement to improve athletic performance and muscle strength

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12
Q

what is the structural function of each crossbridge ?

A
  • ATP
  • 3.4 pN force
  • 10nm length change
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13
Q

intramuscular creatine provides rapid energy lasting how long ?

A

0-15 seconds

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14
Q

is creatine naturally occurring ?

A

yes

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15
Q

how is creatine produced ?

A
  • half is produced endogenously
  • half is consumed through diet (meats)
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16
Q

what is the most popular supplement of creatine ?

A

creatine monohydrate

17
Q

FILL IN THE BLANK

intramuscular creatine provides energy for extra ____ reps per set

A

1-2

18
Q

what leads to the following :
leads to greater energy supply …
leads to greater training volume …
leads to greater stimulus …
leads to greater adaptation

A

creatine supplementation

19
Q

what is a major macronutrient and component of diet ?

A

protein

20
Q

what are the 4 types of sources of protein ?

A
  • food
  • whey
  • casein
  • plant based
21
Q

what are some examples of food sources of protein ?

A

meats, legumes, dairy, etc.

22
Q

what are some examples of whey sources of protein ?

A

milk-based protein

23
Q

what are some examples of casein sources of protein ?

A

milk-based protein

24
Q

what are some examples of plant-based sources of protein ?

A

soy, plant-blends, etc.

25
Q

define the protein structural molecules ?

A

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.

26
Q

what are proteins made up of ?

A

amino acids

27
Q

what does protein supplementation lead to ?

A

greater muscle protein synthesis (muscle growth) following resistance training

28
Q

what are carbohydrates ?

A

are main energy source during exercise

29
Q

what happens with carbohydrates at higher intensities and longer durations ?

A

sugar (glycogen) stores become depleted and energy no longer available to sustain exercise

30
Q

TRUE OR FALSE

longer duration leads to greater effect of supplementation

A

TRUE

31
Q

what factors enhance training quality - bigger stimulus ?

A
  • creatine
  • pre-workout
  • blood flow restriction
32
Q

what factors enhance recovery - maximize stimulus ?

A
  • protein
  • compression apparel
33
Q

what factors improve performance ?

A
  • CHO performance
  • beet-root juice
34
Q

how can performance be enhanced ?

A

by optimizing training (training quality and recovery) or by facilitating the performance event

35
Q

what does creatine provide energy to enhance ?

A

training quality

36
Q

FILL IN THE BLANK

________ provides muscle building blocks to enhance recovery/adaptation

A

protein

37
Q

FILL IN THE BLANK

___________ provide energy during competition

A

carbohydrates

Fitness Assessment & Strength Training 2992 (12 decks)

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