A2 PE Sports Supplements and Diet

Question 0

What are the benefits of Beta Blockers?

Answer 0

Used in archery, snooker and shooting
Reduce tension and anxiety levels
Lower blood pressure
Steady shaking hands - stop trembling

Question 1

What type of athletes will use caffeine and what are the advantages of using it?

Answer 1

Endurance athletes
Extend prolonged aerobic activity as it increases the use of fats to re-synthesise ATP, saving glycogen stores
Delays the onset of muscular fatigue
Increase alertness - improving reaction time and decision making

Question 2

What are the advantages of human growth hormones?

Answer 2

Enhance explosive actions by increasing muscle mass
Repairs and strengthens bones, tendons and ligaments
Decreases body fat due to high metabolic activity

Question 3

What are the advantages of using protein supplements?

Answer 3

Vegetarians can get protein in their diet without eating meat
Quick and easy for those with busy schedules (no time for meals)
Increase muscle mass
Faster recovery time
Reduce muscle soreness (DOMS)

Question 4

What are the disadvantages of using Beta Blockers?

Answer 4

Low blood pressure and dizziness
Chronic fatigue
Cold hands and feet

Question 5

What is glycogen loading?

Answer 5

A high carb diet to maximise energy stores to delay the onset of fatigue.

Question 6

What is caffeine?

Answer 6

A naturally occurring stimulant

Question 7

What are the disadvantages of using caffeine?

Answer 7

Can cause anxiety
Tremors may occur
Stomach cramping
Dehydration
Sleep deprivation which affects recovery process

Question 8

What do anabolic steroids do?

Answer 8

Synthetic hormone related to testosterone.
Increase the storage and use of protein
Aids muscle cell production and growth of lean muscle

Question 9

What are the advantages of using steroids?

Answer 9

Increase muscle mass = increase strength

Faster recovery, allows for a heavier training regime

Question 10

Define erythropoietin.

Answer 10

(EPO) is a naturally occurring hormone secreted by the kidneys that increases the rate of production of red blood cells in the bone marrow.
This occurs naturally in response to falling levels of oxygen in the tissues (e.g. when at altitude)

Question 11

What type of athletes use creatine?

Answer 11

Explosive, short burst athletes (weight lifter, like Fewkes)

Question 12

What type of athletes will use protein supplements?

Answer 12

Power and strength athletes

Question 13

What are the disadvantages of using protein supplements?

Answer 13

Liver and kidney problems

Question 14

What type of athletes will use herbal remedies and what are the advantages and disadvantages of using them?

Answer 14

Any athlete - Improve stamina and reduce body fat
Increase levels of hormones and muscle mass
Largely untested - little effectiveness on health and fitness
Can test positive to banned substances and react badly with other drugs

Question 15

What do Beta Blockers do?

Answer 15

A drug that blocks the release of chemicals such as adrenaline. Aim is to keep the heart rate low and keeps the performer calm.

Question 16

What are the disadvantages of using steroids?

Answer 16

Heart failure
Increased aggression - 'roid rage'
Liver damage and kidney tumours 
Development of masculine effects in females - facial hair 
High blood pressure

Question 17

What are the advantages of using creatine (creatine momohydrate)?

Answer 17

Used as an energy source to resynthesise ATP
Improves maximal muscular performance
Provides energy for maximal work

Question 18

What is super compensation and why don’t many athletes do it anymore?

Answer 18

Deplenishing the glycogen stores in order to increase the capacity before the event.

Leads to performers feeling bloated.

Question 19

What do human growth hormones do?

Answer 19

Regulate growth - if manipulated they can promote growth in muscle cells resulting in increased muscle mass.

Question 20

What are the advantages of using synthetic erthroprotien?

Answer 20

Increased oxygen carrying capacity of blood,
Increased VO2Max,
Can work aerobically for longer at higher intensity

Question 21

What is ergogenic aid?

Answer 21

An external influence which improves performance or recovery

Question 22

What is soda loading?

Answer 22

The ingestion of multiple carbonated beverages (bicarbonate of soda) 2-3 hrs before an athletic event
It can delay the onset of lactic acidosis (OBLA) - increases the athlete’s tolerance to lactic acid

Question 23

What are the disadvantages of using creatine?

Answer 23

Muscle cramping
Stomach cramps
Diarrhoea
Weight gain

Question 24

What are the disadvantages of using human growth hormones?

Answer 24

``` Enlargement of internal organs Heart failure (enlarged heart) High blood pressure Abnormal development of bones - broadening facial features Increase risk of type 2 diabetes ```

Question 25

What effect does water loss have on the body?

Answer 25

Reduces the volume of blood in the body which can reduce the efficiency of oxygen and nutrient delivery and therefore cause a deterioration in performance (makes blood viscous and reduces venous return)

Question 26

Why is water lost during exercise?

Answer 26

During exercise the body produces heat this has to be lost so water is lost when the body sweats

Question 27

Why is glycogen the preferred fuel for athletes?

Answer 27

Glycogen can be used anaerobically and aerobically and it is therefore the fuel used at high and very high intensities for training and competing

Question 28

What physiological changes occur when water and electrolytes are lost?

Answer 28

Blood thickens therefore the heart has to work harder, there is a reduction in blood flow to working muscles and less oxygen to the muscles. Blood flow to skin is reduced so the body is unable to maintain correct body temperature. Slows reaction time and muscle fatigue and cramps occur

Question 29

Name the two types of sports drink and what they are each designed to do?

Answer 29

Isotonic and Hyptonic. They are designed to restore and maintain balance of water and electrolytes to allow the body to perform at its best.

Question 30

What would be the difference between an endurance and power athletes diet?

Answer 30

Endurance athlete would have more CHO and water in their diet as they need a high level of energy production, whereas, a power athlete will have more protein in order to build and repair muscle

Question 31

What is dehydration?

Answer 31

A condition that occurs when the amount of water falls below normal, disrupting the balance of sugars and electrolytes in the body

Question 32

Why are electrolytes so important to the body especially during exercise?

Answer 32

If electrolytes are lost performance deteriorates due to the exchange process not being as efficient causing fatigue and cramps

Question 33

Why is water so important in the body?

Answer 33

Makes up 50-60% of the body, regulates body temperature, carries nutrients and oxygen to all cells, helps convert food into energy, removes waste, protects and cushions vital organs and joints

Question 34

How would an athlete maintain an optimal weight for their sport?

Answer 34

Match the calorie intake with calorie output. Eating lower glycaemic index foods to release energy over a long period of time and stabilie blood sugar levels

Question 35

How are quantities different for someone in training and why?

Answer 35

The quantity of carbohydrate (CHO) increases as this is the body's preferred fuel and therefore the most efficient one to use in training and recovery (10-15% protein, 20-25% fat and 60-75% CHO)

Question 36

Athletes are required to have a balanced diet, what does this contain?

Answer 36

A diet containing all the food groups and sufficient nutrients for the body to function - 15% protein, 30% fat and 55% CHO, water and vitamins and minerals.

Question 37

How might an endurance athlete ensure they have plenty of carbohydrates in their body?

Answer 37

The process of glycogen-loading and taking on carbohydrates during training or competing.

Question 38

What are electrolytes?

Answer 38

Ions in solution such as sodium, potassium and chlorine. They help with action potentials and maintain correct rate of exchange in and out of cells

Question 39

What are used to replace water and electrolytes during exercise?

Answer 39

Water and sports drinks (isotonic)

Question 40

What are the disadvantages of soda-loading (using bicarbonate of soda)?

Answer 40

Bloating Diarrhoea Stomach cramps Nausea

Question 41

Which athletes would use soda-loading?

Answer 41

Any athlete who would want to work at high intensities for longer. Cyclists and endurance athletes. Power athletes like sprinters.

Question 42

What are the disadvantages of using synthetic erythropoietin?

Answer 42

Blood can thicken (reduces venous return) lead to blood clots Increases heart rate, rapid increase in blood pressure liver damage, heart failure Reduced production of natural EPO if synthetic version is used

Question 43

What are the disadvantages of using protein supplements?

Answer 43

``` High cholesterol Weight gain Heart disease Cancer Kidney problems - stones ```