Ergogenic aids (1.2)

Question 1

ergogenic aid def

Answer 1

any substance or treatment that either directly improves physiological variables during performance, or removes subjective restraints that may limit physiological capacity

Question 2

blood doping process

Answer 2

.take out and freeze blood 3-4 weeks prior to event

.within 2hrs of event, reinfuse blood

Question 3

blood doping pros

Answer 3

increases RBC production = improve O2 capacity = improve CV endurance = increase VO2 max

Question 4

blood doping cons

Answer 4

blood clotting
heart failure
transfusion complications

Question 5

EPO info/process

Answer 5

.synthetic copy of hormone in kidneys
.stimulates bone marrow to produce RBC
.recombinant EPO is used to produce more haemoglobin to aid O2 transport

Question 6

EPO pros

Answer 6

increase improve CV endurance

increase VO2 max

Question 7

EPO cons

Answer 7

blood viscosity (blood clots)
strokes
risk of pulmonary edema

Question 8

anabolic agents info

Answer 8

synthetic version of testosterone
must be injected or tablets
used mostly for power events

Question 9

anabolic agents pros

Answer 9

promote muscle growth
increase frequency/intensity of training
can improve recovery

Question 10

anabolic agents cons

Answer 10

aggression (roid rage)
mood swings
liver damage
heart failure

Question 11

human growth hormone (HGH)

Answer 11

synthetic version of pituitary gland hormone
stimulates bone/muscle growth
affects protein/carbs/fats metabolism
power/strength athletes

Question 12

HGH pros

Answer 12

increase % of lean body mass
improves metabolism
improves recovery

Question 13

HGH cons

Answer 13

diabetes risk
enlargement of organs
thickening of soft tissue in face/hands/feet

Question 14

intermittent hypoxic training

Answer 14

mimics effects of altitude

mask limiting partial pressure of O2 is worn

Question 15

intermittent hypoxic training pros

Answer 15

rate of aerobic adaptations are increased:
haemoglobin volume
O2 carrying capacity

Question 16

intermittent hypoxic training cons

Answer 16

hard to reach normal work rates in these conditions

Question 17

cooling aids pre event

Answer 17

cooling towels/ice vest - reduce core body temp in hot conditions
reduce dehydration/sweating/CV drift

Question 18

cooling aids post event

Answer 18

ice baths - vasoconstriction/dilation to remove lactic acids

Question 19

cooling aids cons

Answer 19

shock
hypothermia
ice burns

Question 20

calorie counting

Answer 20

estimate RMR energy expenditure: calories used, per kg of body weight, per hour
e.g 1.3kcal x 55kg x 24hrs = 1716kcal

physical activity requires 8.5 kcal, per kg, per hr
e.g 4hrs of gymnastics: 8.5kcal x 55kg x 4hrs = 1870kcal

requirement of calories: 1716 + 1870

Question 21

calorie counting food %

Answer 21

.find % of that food from total calories
.divide by energy value of that food
.answer is in grams
e.g CHO:
55% of total (e.g 2000) = 1100
1100/4 = 275g

Question 22

5 nutritional aids

Answer 22

creatine
caffeine
bicarbonate of soda
nitrate
glycogen loading

Question 23

creatine supplementation

Answer 23

.increase PC stores to increase intensity and duration of performance
.used to fuel high intensity e.g sprinters/w.lifters
.available as tablet or powder
can increase PC stores by 50%

Question 24

creatine supplementation pros

Answer 24

increased:
PC stores
intensity/duration of training
maximum and explosive strength
fuel

Question 25

creatine supplementation cons

Answer 25

increased: weight gain water retention muscle cramps gastrointestinal problems long term effects on health unclear

Question 26

caffeine

Answer 26

.stimulant used to heighten CNS and increase breakdown of fats to prolong aerobic energy production .coffee, tablets, energy drinks

Question 27

caffeine pros

Answer 27

``` increase: nervous stimulation focus/concentration mobilisation of fats preservation of muscle glycogen CV endurance ```

Question 28

caffeine cons

Answer 28

diuretic effect - dehydration anxiety gastrointestinal problems not always legal

Question 29

bicarbonate of soda

Answer 29

alkaline that acts as a buffer towards lactic acid | 0.3g, per kg of mass, 1 hour before

Question 30

bicarbonate of soda pros

Answer 30

.good for athletes who work for 1 - 7 mins .increased buffering capacity .tolerance to lactic acid .increase intensity/duration of performance

Question 31

bicarbonate of soda cons

Answer 31

gastrointestinal problems | unpleasant taste - nausea

Question 32

nitrate

Answer 32

.inorganic compounds which dilate blood vessels to reduce blood pressure and increase blood flow to muscles .found in leafy veg + beetroot .good for CV endurance

Question 33

nitrate pros

Answer 33

reduce blood pressure increase blood flow increase intensity delays fatigue

Question 34

nitrate cons

Answer 34

``` headaches/dizziness long term effects unclear carciogenic risk (cancer) gastrointestinal problems ```

Question 35

glycogen loading

Answer 35

manipulate diet to enhance retention of carbs and glycogen glycogen depletion activity - high protein/fat diet during following days - glycogen depletion activity - high carb diet while resting

Question 36

glycogen loading pros

Answer 36

.helps increase glycogen stores | .delays fatigue during anaerobic events

Question 37

glycogen loading cons

Answer 37

lethargy during depletion gastrointestinal problems bloating hypoglycaemia (low blood sugar)

Question 38

pre match meal

Answer 38

.at least 4hrs before .rich in complex carbs .protein, veg, fruit, (small fat) .slow release energy e.g pasta, meat, salad, stir fry

Question 39

pre event snack

Answer 39

.30mins before .quick burst of energy .small - avoid indigestion e.g granola bar/bananas

Question 40

during activity/immediately after

Answer 40

hydration - prevent injuries, keep body working efficiently, flush unwanted substances

Question 41

post match meal

Answer 41

``` 2-3 hrs after replenish lost calories complex/starchy carbs hydration protein ```

Question 42

hypotonic sports drink

Answer 42

2-4g of carbs per 100ml (low levels) provide hydration transport fluid/carbs into blood stream useful for maintaining weight

Question 43

isotonic sports drink

Answer 43

6-8g carbs per 100ml transport fluid/carbs into blood stream prevent fatigue/dehydration good for recovery

Question 44

hypertonic sports drink

Answer 44

more than 10g of carbs per 100ml immediately following exercise (recovery) - restore muscle glycogen stores not good for hydration