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MVS 340 FINAL > EXERCISE PERFORMANCE AND ERGOGENIC AIDS > Flashcards

EXERCISE PERFORMANCE AND ERGOGENIC AIDS Flashcards

(68 cards)

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1
Q

What are ergogenic aids?

A

The application of a nutritional, physical, mechanical, psychological, or pharmacological procedure to improve physical work capacity or athletic performance.

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2
Q

What are the IOC-banned substance categories?

A
  1. Androgenic-anabolic steroids
  2. Stimulants
  3. Narcotic analgesics
  4. β-Blockers
  5. Diuretics
  6. Peptide hormones and analogs
  7. Substances that alter urine sample integrity.
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3
Q

What are some ergogenic strategies for supplementation?

A
  1. Creatine
  2. Beta-alanine
  3. General amino acids.
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4
Q

What types of athletic performance benefit from hyperoxic breathing?

A

Hyperoxic breathing can enhance aerobic performance and endurance.

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5
Q

What types of athletic performance benefit from bicarbonate buffering?

A

Bicarbonate buffering is beneficial for high-intensity, short-duration activities.

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6
Q

What types of athletic performance benefit from carbohydrate loading?

A

Carbohydrate loading is most beneficial for endurance events.

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7
Q

What should you evaluate when considering ergogenic aid claims?

A
  1. Source of information
  2. Author of the article
  3. Effectiveness of the product
  4. Safety at recommended dosages
  5. Long-term health problems
  6. Ethical considerations.
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8
Q

What is the recommended carbohydrate intake for athletes?

A

5-10 g/kg/day, with lower end for strength and power athletes and higher end for endurance athletes.

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9
Q

What is the recommended protein intake for athletes?

A

1.6-3 g/kg/day, with lower end for endurance athletes and higher end for strength and power athletes.

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10
Q

What is the recommended lipid intake for athletes?

A

10-30% of total kcals, with individual needs varying.

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11
Q

What are anabolic steroids?

A

Drugs with a considerable following, popular among various athletes.

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12
Q

What are some risks of steroid use?

A
  1. Decreased endogenous steroid production
  2. Connective tissue damage
  3. Injury to heart cells
  4. Impaired liver function
  5. Impaired blood lipid profile
  6. Brain tumor growth.
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13
Q

What are the side effects of anabolic steroids in males?

A

Testicular atrophy and gynecomastia.

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14
Q

What are the side effects of anabolic steroids in females?

A

Clitoral enlargement, squaring of the jaw, lowering of voice.

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15
Q

What is THG (Tetrahydrogestrinone)?

A

A highly potent agonist of the androgen and progesterone receptors, around 10 times more potent than nandrolone or trenbolone.

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16
Q

What are SARMs?

A

Selective Androgen Receptor Modulators with similar anabolic properties to steroids but reduced androgenic properties.

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17
Q

What are examples of SARMs?

A
  1. Ostarine (Enobosarm, MK 2866)
  2. Andarine
  3. LGD-4033 (Ligandrol)
  4. RAD140.
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18
Q

What is DHEA?

A

A steroid hormone produced by the adrenal glands with claims to boost testosterone and preserve youth.

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19
Q

What are the claims for Androstenedione?

A
  1. Stimulates endogenous testosterone production
  2. Enables harder training
  3. Increases muscle mass
  4. Rapidly repairs tissue injury.
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20
Q

What is Growth Hormone (GH)?

A

Human Growth Hormone (hGH) is produced in the pituitary gland and stimulates bone and cartilage growth.

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21
Q

What are the health risks of GH excess?

A
  1. Cardiomyopathy
  2. Acromegaly
  3. Diabetes.
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22
Q

What are amphetamines used for?

A

CNS stimulants that increase alertness and decrease sensation of muscle fatigue.

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23
Q

What are the potential risks of Ephedrine?

A
  1. Hypertension
  2. Insomnia
  3. Irritability
  4. Possible severe outcomes: heart attack, stroke, death.
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24
Q

What is the concern regarding beta-blockers in sports?

A

They reduce tremors and steady fine motor control, providing an unfair advantage in sports like shooting and archery.

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25
What does endurance performance largely depend on?
Endurance performance (>90 minutes) largely depends on muscle glycogen concentration.
26
How does glycogen affect performance?
More glycogen = better performance.
27
What is the normal muscle glycogen concentration?
Under normal conditions, muscle glycogen increases to ~120-160 mmol/kg muscle.
28
What is carbohydrate loading?
Carbohydrate loading (supercompensation) can increase muscle glycogen by ~50%.
29
What is the recommended carbohydrate intake for maximizing glycogen?
Recommended intake: 5-10 g CHO/kg/day to maximize glycogen (depends on prior training & depletion).
30
What was the result of the study on oral carbohydrate?
Improved 1-hour cycle time trial performance with oral carbohydrate.
31
What is creatine's role in the body?
An important component of high-energy phosphates.
32
What are the documented benefits of creatine in humans?
Improves muscular strength and power, augments short bursts of muscular endurance, enables greater muscular overload.
33
What is the current recommendation for creatine loading?
Current recommendation: Do not load.
34
What is the daily dose of creatine?
Dose at 0.1 g/kg body mass per day.
35
How long does it take to reach max muscle creatine levels?
Max muscle creatine levels reached by ~30 days and can then be maintained.
36
What is the apparent benefit of combining creatine with carbohydrate?
Enhances creatine muscle concentration.
37
What contributes to fatigue in muscle cells?
Lower pH (increased acidity) in muscle cells may contribute to fatigue by inhibiting actin-myosin crossbridge cycling.
38
How can faster removal of H+ ions from muscle affect fatigue?
Faster removal of H+ ions from muscle can prevent or delay pH drop, potentially delaying fatigue.
39
What does raising extracellular pH do?
Raising extracellular pH (lowering [H+]) helps maintain intracellular pH.
40
How does the body use bicarbonate?
The body uses bicarbonate to buffer blood acidity by accepting H+ ions.
41
What is the effective dose of bicarbonate for performance?
Effective dose: 0.3 g/kg body weight (≈15-25 g, about 1 tablespoon).
42
What are the risks of bicarbonate supplementation?
Can cause GI distress (cramps, diarrhea).
43
What should be avoided on race day regarding supplementation?
Never attempt new supplementation strategies on race day — always test during training first.
44
What is the effect of pre-exercise oxygen breathing?
Not beneficial if ambient air is breathed before performance.
45
What is the effect of oxygen during exercise?
Improves aerobic performance.
46
What is the potential benefit of taurine?
Unlikely to boost performance, but possibly enhances recovery in high training volumes (evidence unclear).
47
What do nitrate and NO boosters improve?
Improve time to exhaustion, not time trial performance.
48
What is the mechanism of BCAAs?
Leucine enhances protein synthesis.
49
What is the potential benefit of HMB?
May improve strength in previously untrained individuals and enhance endurance performance.
50
What is the mechanism of ketones?
Fuel for heart and brain; potential mental fatigue reduction.
51
What is the effect of CBD and THC on performance?
Not likely performance-enhancing.
52
What is the effect of omega-3 fatty acids on performance?
Unlikely to enhance performance but may help with muscle soreness and recovery after damaging exercise.
53
What is the effect of vitamin D supplementation?
Improves performance only if deficient.
54
What is the caffeine content in brewed coffee?
Brewed Coffee: 150–250 mg.
55
What is the mechanism of action of caffeine?
Binds to adenosine receptors, enhances calcium availability in muscle fibers, optimizes exercise metabolism & substrate availability.
56
What are the side effects of caffeine?
Nervous irritability, anxiety, muscle twitching, psychomotor agitation, elevated HR & BP, PVCs, insomnia & sleep disturbances.
57
What is the relationship between caffeine dose and side effects?
The higher the dose, the greater the risk of side effects.
58
What is beta-alanine's role in performance?
Beta-alanine is the rate-limiting precursor in carnosine synthesis, enhancing performance in short, intense exercise.
59
What are the claims of amino acid supplements for anabolic effects?
Boost the body’s natural production of testosterone, growth hormone, insulin-like Growth Factor I (IGF-I).
60
What is the key for stimulating muscle protein synthesis?
2-3 g of essential amino acid (EAA) leucine is key for stimulating muscle protein synthesis (MPS).
61
What is the effect of consuming carbohydrate and/or protein immediately after resistance training?
Augments hormonal response to training, reduces catabolic effects, reduces markers of protein breakdown.
62
How do stimulants enhance athletic performance?
Stimulants increase central nervous system activity, elevate heart rate, increase focus and alertness, and reduce perception of fatigue, allowing athletes to perform at higher intensity for longer.
63
Why are diuretics banned as ergogenic aids?
Diuretics promote rapid water loss to aid weight-class sports and can dilute urine, helping mask the presence of other banned substances during drug tests.
64
What is the mechanism by which beta-alanine enhances performance?
Beta-alanine increases intramuscular carnosine concentrations, which buffer hydrogen ions (H+) during high-intensity exercise, delaying the onset of muscular fatigue.
65
What is the main side effect of beta-alanine supplementation?
A common side effect is paresthesia — a tingling or prickling sensation on the skin, especially at higher doses.
66
How does hyperoxic breathing enhance performance during exercise?
Hyperoxic breathing increases arterial oxygen content, improving oxygen delivery to muscles, which can enhance endurance and delay fatigue in aerobic exercise.
67
What is the mechanism by which bicarbonate supplementation enhances performance?
Bicarbonate acts as a buffer by increasing extracellular pH, reducing acidosis caused by hydrogen ion accumulation during high-intensity exercise, and thereby delaying fatigue.
68
How does carbohydrate loading improve endurance performance?
Carbohydrate loading supercompensates muscle glycogen stores, allowing athletes to sustain exercise at higher intensities for longer before fatigue sets in.

MVS 340 FINAL (6 decks)

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