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Pe Paper 1&2 Mocks > Ergogenic Aids (nutritional) > Flashcards

Ergogenic Aids (nutritional) Flashcards

1
Q

Memory method for ergogenic aids

A

A DRUGIE

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2
Q

Types of nutritional ergogenic aids

A

Glycogen loading
Creatine
Bicarbonate of soda
Caffeine
Nitrates
Pre/during/post event meals

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3
Q

What does A DRUGIE stand for?

A

Aerobic/ anaerobic
Description
Response from body
Used by
Good for/ gains
Illegal/ legal
Effects (side effects)

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4
Q

Glycogen loading: aerobic/ anaerobic

A

Aerobic

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5
Q

Glycogen loading: description

A

(7 days before event)- significantly reduce carbohydrate intake/ high protein diet
(7-3 days before event)- train at high intensity each day
(Depletion)- this causes severe glycogen depletion in muscles
(3 days before event)- taper training/ rest
(3 days before event)- eat high carbohydrate diet

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6
Q

Glycogen loading: response from body

A

Increased glycogen stores

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7
Q

Glycogen loading: used by

A

Endurance athletes

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8
Q

Glycogen loading: gains

A

Increases intensity & duration of performance, delays fatigue, speed up recovery and reduces risk of injury

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9
Q

Glycogen loading: Illegal/ legal

A

Legal

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10
Q

Glycogen loading: effects (side)

A

Gastrointestinal problems
Weight gain
Muscle stiffness

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11
Q

Creatine: aerobic/ anaerobic

A

Anaerobic

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12
Q

Creatine: description

A

Powder/ tablet supplements

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13
Q

Creatine: response from body

A

Increased pc stores
Increased ATP-PC energy system time

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14
Q

Creatine: used by

A

Power athletes

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15
Q

Creatine: gains

A

Increases intensity and duration of performance, delays fatigue, speeds up recovery and reduces risk of injury

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16
Q

Creatine: Illegal/ legal

A

Legal

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17
Q

Creatine: effects (side)

A

Gastrointestinal problems
Weight gain
Muscles stiffness

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18
Q

Bicarbonate of soda: aerobic/ anaerobic

A

Anaerobic

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19
Q

Bicarbonate of soda: description

A

Alkaline consumed 1 hour before event

20
Q

Bicarbonate of soda: response from body

A

Increase tolerance to lactic acid
Increase buffering capacity
Delayed OBLA

21
Q

Bicarbonate of soda: used by

A

Power athletes

22
Q

Bicarbonate of soda: gains

A

Increased intensity and duration of performance, delays fatigue, speeds up recovery and reduces risk of injury

23
Q

Bicarbonate of soda: Illegal/ legal

A

Legal

24
Q

Bicarbonate of soda: effects (side)

A

Gastrointestinal problems
Nausea

25
Q

Caffeine: aerobic/ anaerobic

A

Aerobic

26
Q

Caffeine: description

A

Coffee/ tea & energy drinks

27
Q

Caffeine: response from body

A

Increase use of fats as food fuel
Spares glycogen stores
Increases mental alertness

28
Q

Caffeine: used by

A

Endurance athletes

29
Q

Caffeine: gains

A

Increased intensity and duration of performance, delays fatigue, speeds up recovery and reduces risk of injury

30
Q

Caffeine: Illegal/ legal

A

Legal

31
Q

Caffeine: effects (side)

A

Gastrointestinal problems
Dehydration

32
Q

Nitrates: aerobic/ anaerobic

A

Aerobic

33
Q

Nitrates: description

A

Beetroot and root vegetables

34
Q

Nitrates: response form body

A

Dilated blood vessels
Increases oxygen carrying capacity

35
Q

Nitrates: used by

A

Endurance athletes

36
Q

Nitrates: gains

A

Increases intensity and duration of performance, delays fatigue, speed up recovery and reduces risk of injury

37
Q

Nitrates: Illegal/ legal

A

Legal

38
Q

Nitrates: effects (side)

A

Headaches
Dizziness

39
Q

Pre/ during/ post event meals: aerobic/ anaerobic

A

Both

40
Q

Pre/ during/ post event meals: description

A

Pre= CHO meal 3 hours before event
During= energy gels/ banana
Post= CHO meal within 2 hours of finishing event

41
Q

Pre/ during/ post event meals: response from body

A

Pre= increased glycogen stores
During= top up glycogen levels
Post= replenish glycogen stores
Increases growth and repair of muscles

42
Q

Pre/ during/ post event meals: used by

A

All athletes

43
Q

Pre/ during/ post event meals: gains

A

Increases intensity and duration of performance, delays fatigue, speeds up recovery and reduces risk of injury

44
Q

Pre/ during/ post event meals: Illegal/ legal

A

Legal

45
Q

Pre/ during/ post event meals: effects (side)

A

Avoid CHO immediately before an event
Nausea

Pe Paper 1&2 Mocks (14 decks)

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