Karteikarten
Ergogenic aids
Karten in diesem Stapel (94)
- 1Ergogenic aidSubstance, object or method used to improve or enhance performance
- 2World Anti-Doping Association (WADA)List of prohibited and non-prohibited substances and methods
Testing for banned substances difficult due to pace of pharmacological advances - 3PHARMACOLOGICAL AIDS:Anabolic steroids
Erythropoietin
Human growth hormone - 4ANABOLIC STEROIDSGroup of synthetic hormones which resemble testosterone > promote protein synthesis and muscle growth
- 5Quality and quantity of training increasedStrength and speed of recovery improves
- 6Easily available and accessibleTablet, capsule, solution (injection) or cream form
- 7Prohibited in and out of competition-
- 8Relatively easily detected with urine sampleE.g. sprinter Dwain chambers
- 9Maximal and explosive strength-based performersSprinters, throwers, baseball + rugby players
- 10Effects on healthIrritability, aggressiveness, paranoia, acne, liver damage, heart failure and hormonal disturbances
> males: testes shrink, sperm count decrease, hair loss, breast tissue development / females: facial hair growth, deeper voice - 11Performance benefitsIncreased muscle mass and strength
Increased speed of recovery
Increased intensity and duration of training - 12RisksIrritability, aggression and mood swings
Liver damage, potential heart failure
Acne + hormonal disturbances - 13ERYTHROPOIETIN (EPO)Naturally produced hormone responsible for red blood cell production
Synthetic copy ‘recombinant’ injected by athletes RhEPO - 14Increases red blood cell countIncreases oxygen transport and aerobic capacity > therefore intensity and duration of exercise before fatigue
- 15Endurance performersMarathon runner, triathletes
Lance Armstrong cyclist - 16Prohibited in and out of competition-
- 17Difficult to detect through blood or urine samplesNaturally circulating levels
(Raised by aerobic training)
Convictions may be sought if blood shows significantly high content of red blood cells (haematocrit) - 18Hyper-viscosityThick and sticky blood flowing slowly
> decreases cardiac output
+ increases risk of blood clots and heart failure - 19Plasma infusions + blood thinnersReduce risk of serious health consequences and positive test result
- 20Performance benefitsIncreased red blood cell and haemoglobin count
Increased oxygen transport and aerobic capacity
Increased intensity and duration of performance before fatigue - 21RisksIncreased blood viscosity
Decreased cardiac output
Increased risk of blood clots + heart failure
Decreased natural production of EPO - 22HUMAN GROWTH HORMONE (HGH)Synthetic product copying natural growth hormone to increase protein synthesis for muscle growth, recovery and repair
- 23Can also increase metabolism of fats, glucose and quality of trainingLeading to increased percentage of lean fats
- 24Maximal and explosive strength-based performersPower lifters, bodybuilders, sprinters, throwers
- 25Prohibited in and out of competition-
- 26Difficult to detectNaturally circulating levels
- 27Preferable over testosteroneNo hormonal disturbances
Few side effects in small doses - 28To gain significant performance benefits HCG can lead to life-threatening consequencesIncreased bone and organ growth
Bone deformities
Heart failure
Enlarged intestines
Increased risk certain cancers - 29Performance benefitsIncreased muscle mass and strength
Increased fat metabolism and decreased fat mass
Increased blood glucose levels
Increased speed of recovery
Increased intensity and duration of training - 30RisksAbnormal bone and muscle development
Enlargement of vital organs potentially leading to multi-organ failure
Increased risk of certain cancers and diabetes - 31PHYSIOLOGICAL AIDS:Used to increase rate of adaptation by the body to increase performance
- 32BLOOD DOPINGIncrease red blood cell content by infusing prior to competition
- 33Volume of blood removed from athlete and red blood cells frozen around 4 weeks prior to competitionBody naturally replenishes lost blood
Couple of hours before event red blood cells reinfused in saline solution - 34Increases total blood volumeRed blood cell count and oxygen-carrying capacity
- 35Endurance performersIncreased aerobic capacity and intensity + duration of performance before fatigue
5-13% increase in VO2 max (aerobic capacity) after reinfusing 0.9-1.8l of blood - 36Prohibited in and out of competitionDifficult to detect through blood samples due to the use of the athletes own blood
- 37Performance benefitsIncreased red blood cell + haemoglobin count
Increased oxygen transport + aerobic capacity
Increased intensity and duration of performance before exercise - 38RisksIncreased blood viscosity
Decreased cardiac output
Increased risk of blood clots + heart failure
Risk of transfusion reactions e.g. hepatitis + HIV - 39INTERMITTENT HYPOXIC TRAINING (IHT)Interval training with work interpolassent performed under hypoxic conditions
Hypoxic = low partial pressure of oxygen - 40Live at sea levelMinimal travel, expense and disruption to training > preferable to altitude training
- 41Potential to increase rate of adaptation to trainingIncreasing red blood cell and haemoglobin volume, oxygen-carrying capacity and aerobic energy production
> increase intensity and duration before fatigue to a greater degree than training alone
Stimulates muscles to adapt
Increases mitochondrial density
Increases buffering capacity
= ability to resist changes in pH
e.g. reduce negative effect of hydrogen ions on muscular contraction - 42Aerobic and high-intensity anaerobic intervalsMask supplying low ppO2 air is worn during exercise interval and removed during relief interval
- 43Endurance performersMarathon runners, triathletes
+ team players
To acclimatise to event at altitude - 44High intensity work intervals range4-8 weeks
- 45Work intervals1-3 minutes
Aerobic work intervals 15-40 mins under hypoxic conditions - 46Relief intervals1-40 mins normal conditions
- 47Hypoxic air9.5-14% oxygen
21% at sea level - 48Performance benefitsAcclimatisation for events at altitude
Increased red blood cell, haemoglobin and oxygen-carrying capacity
Increased intensity and duration before fatigue
Increased mitochondria and buffering capacity, delaying OBLA = onset of blood lactate accumulation (point where there is a dramatic rise in blood lactate levels causing the onset of fatigue) - 49RisksAny benefit quickly lost when IHT stopped
May lose motivation and disrupt training patterns
Hard to reach normal work rates
Decrease immune function and increase risk of infection
Dehydration - 50COOLING AIDSUsed to reduce core temperature, treat injury and speed up recovery
- 51Pre-eventIce vest, cold towel wrap
Reduce core temperature
> to sustain intensity and speed while reducing thermal strain (additional pressure placed on body by increase in temperature) and the cardiovascular drift (upward drift of HR during sustained steady-state exercise with increase in body temp - 1*C can increase HR by up to 10 bpm)
Reduce overheating sweating, cramp, dizziness and early fatigue
Mainly endurance performers in hot climates
Ice vest worn 10-30 mins during warm-up/ before event - 52Injury treatmentIce pack and sprays
Reduce pain and swelling
Nerve endings numbed to reduce pain
Arterioles vasoconstrict to reduce blood flow Nd minimise swelling
Often games players (contact sports) after knocks, sprains and strains following PRICE procedure
= protect, rest, ice, compress, elevate - 53Post-eventIce baths
Speed up recovery by reducing exercise-indices muscle damage and decreasing DOMS
Blood vessels constrict, removing waste and lactic acid from the muscle tissue
After ice bath blood vessels dilate flushing muscle tissue with nutrient rich oxygenated blood flow healing and repairing damaged cells
Rugby + football players but also endurance athletes
Risks:
Ice burns
Hide/ complicate injuries
Difficult to perceive exercise intensity leading to overexertion
On chest coronary arteries can constrict triggering angina and chest pain > not for elderly, hypertension or heart condition - 54Performance benefitsReduced core body temperature
Decreased sweating, dehydration and early fatigue
Decreased injury pain and swelling
Increased speed of recovery and repair
Decreased DOMS - 55RisksDifficult to perceive exercise intensity
Ice burns and pain
Chest pain and reduced efficiency in elderly
Dangerous for hypertensives or those with heart conditions if used in chest area - 56NUTRITIONAL AIDS:-
- 57ENDURANCE TRAINING-
- 58Pre-event training3 hours before slow-digesting carbohydrate meal
1-4g of complex or low glycaemic index (GI) (= rating hoe quickly it affects blood glucose levels) carbs to maximise glycogen stores and prevent glycogen depletion
1 to 2 hours before smaller fast-digesting carb meal to top up glycogen stores and maintain blood glucose levels
> should be careful taking glucose supplements immediately before as body might try to counteract raised glucose levels leading to hypoglycaemia (low blood glucose levels - dizziness, shaking, raised HR) - 59During eventAthletes competing for longer than an hour should consume regular small amounts of fast-digesting carbs to maintain blood glucose levels and preserve muscle glycogen stores
Glucose tablets, gels, bananas, sports drinks (also prevent dehydration) - 60Post-eventRapid post exercise recovery aided by 1-1.5g per kg of carbohydrate per hour
Within 30 mins
Repeated 2 hr intervals
Moderate and fast-digesting carbs - 61STRENGTH TRAININGIncrease muscle mass and strength
5-6 small meals a day
30% lean protein to enhance muscle building and repair tuna, turkey
Limited fat intake - 62Pre-training30-60 mins
Fast-digesting carbs and protein - 63Post-trainingWithin 2 hours
Fast-digesting carbs and protein
Replace lost glycogen
Protein for protein synthesis and muscle and strength gains
Liquids and protein shakes more easily digested so quicker - 64GLYCOGEN LOADINGManipulation of carbohydrate intake in the week before competition to maximise glycogen stores in muscles and liver of endurance performers
- 65Day 1Glycogen-depleting bout of endurance exercise
- 66Days 2-3High protein, high fat diet
- 67Day 4Glycogen-depleting bout of endurance exercise
- 68Day 5-7High carb diet while training is tapered of reduced to resting
- 69> up to 50% higher glycogen stores for competition dayLarger file store for aerobic energy production
- 70Performance benefitsIncreased glycogen stores
Increased endurance capacity
Delays fatigue
Increased time to exhaustion by up to 30% - 71RisksHypoglycaemia in depletion phase
Poor recovery rates in depletion phase
Lethargy and irritability dp
Gastrointestinal problems
Increased risk of injury
Affects mental preparation - 72HYDRATIONDehydration decreases performance
- 73Losing 2% body weight in sweat can decrease performance by up to 20%Decreased heat regulation
Increased blood viscosity
Increased HR
increased fatigue
Decreased cognitive function and skill level
Loss of electrolytes (salts + minerals that conduct electrical impulses) can also cause fatigue and cramping
Composition of fluid important as electrolytes lost through sweaty must be replaced to promote correct rehydration - 743 classifications of sports drinksHypotonic
Lower donc of glucose than bloodstream
Quickly replaces fluids
For hydration without energy boost
Isotonic
Equal concs of gluocse
Absorbed at same rate as water
Quickly rehydrate and supply glucose for energy production
Middle and long distance runners and games players
Hypertonic
Higher concentration of glucose than blood stream
Absorbed slower than water
Usually post exercise to maximise glycogen replenishment in recovery
Ultra-distance athletes alongside isotonic for hydration - 75CREATINE SUPPLEMENTATIONConsumption of creatine mono hydrate to increase stores of phosphocreatine to increase intensity and duration of performance
- 76CreatineProduced naturally from amino acids
Consumed by eating meat
Stored in muscle misuse as phosphocreatine
> used to fuel very high-intensity energy production - weightlifters and sprinters - 77Creatine monohydratePower and tablet form/ combined with protein powder
Increase muscle store of PC by up to 50% allowing performer to train at higher intensity for longer > strength gains - 78Performance benefitsIncreased PC stores
Increased fuel for very high-intensity energy production (ATP-PC) system
Increased intensity and duration of training
Increased maximum and explosive strength - 79RisksIncreased weight gain
Increased water retention (creatine pulls water into muscle cells increasing protein synthesis)
Muscle cramps
Gastrointestinal problems
Long-term effects on health unclear - 80CAFFEINEStimulent to heighten central nervous system and mobilise fats to prolong aerobic energy production
(Increases breakdown of fat) - 81Can increase aerobic capacity of endurance performersIncreased use of fats as a fuel preserves glycogen stores for higher intensity bouts of activity delaying fatigue
- 82Performance benefitsIncreased nervous stimulation
Increased focus and concentration
Increased mobilisation of fats
Preservation of muscle glycogen
Increased endurance performance - 83RisksGastrointestinal problems
Insomnia + anxiety
Diuretic effect leading to dehydration - 84BICARBONATEHCO3 -
Alkaline which acts as a buffer to neutralise the rise in lactic acid in intense anaerobic activity
Soda loading
(Lactic acid accumulation releases hydrogen ions and induces fatigue) - 850.3g sodium bicarbonate 1 hr before increase body’s tolerance to lactic acidBuffer hydrogen ions, draw acid out of muscle cell and neutralises blood stream
Delays fatigue and increases intensity and duration duration f performance - 86Events lasting 1-7 mins400-1500m
- 87Performance benefitsIncreased buffering capacity
Increased tolerance to lactic acid, delaying OBLA
Increased intensity and duration - 88RisksGastrointestinal problems
Unpleasant taste causing nausea - 89NITRATEInorganic compiunds which dinar blood vessels reducing blood pressure and increasing blood flow to muscles
Root vegetables
Store as nitrites
Under low-oxygen acidic conditions (exercise) converted to nitric oxide > important part in vascular and metabolic control - 90Supplementing nitrates can dilate blood vesselsReduces blood pressure
Increases blood flow to tissues
Reduces oxygen cost of exercise + aids recovery - 91Start around 6 days before eventFinal dose 1 hr before
- 92Endurance athletes close to thresholdMaximum effect
- 93Performance benefitsReduced blood pressure
Increased blood flow
Increased performance intensity
Delays fatig e - 94RisksHeadaches, dizziness or light-headedness
Long-term effects on health unclear
Possible carcinogenic risk
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- - PE (Exercise physiology) Karteikarten am Ergogenic aids, erstellt von Emily H am 17/12/2018.
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