ergogenic aids

Created by

Francesca T

Cards (50)

Ergogenic aid  
a substance, object or method used to improve or enhance performance
pharmacological aids  
a group of ergogenic aids taken to increase the levels of hormones or neural transmitters naturally produced by the body
anabolic steroids  
a group of illegal synthetic hormones which resemble testosterone to promote protein synthesis
e.g. used by sprinters and weightlifters
anabolic steroids benefits
+ increase intensity and duration of exercise
+ increase protein synthesis
+ increase speed of recovery
+ increased muscle mass and strength
+ increased testosterone
anabolic steroids risks
_ irritability, mood swings and aggression
_ liver damage, heart problems
_ acne
_ hormonal disturbances
_ infertility problems
Erythropoietin (EPO)
an illegal synthetic hormone which copies natural EPO responsible for red blood cell production
e.g. used by cyclists, endurance athletes
erythropoietin EPO benefits
+ improved blood cell and haemoglobin count
+ increased aerobic capacity / VO2 max
+ delayed OBLA
+ increased oxygen transport
Erythropoietin EPO risks
_ increased blood viscosity
_ decreased cardiac output
_ risk of blood clots and heart failure
_ decreased natural EPO production
HGH / human growth hormone  
an illegal synthetic hormone which copies natural growth hormone to increase protein synthesis
e.g. used by strength and power athletes
HGH benefits
+ increased muscle mass and strength
+ increased speed of recovery
+ stimulates muscle growth
+ increased fat metabolism
+ increased blood glucose levels
HGH risks
_ abnormal bone and muscle development
_ growth of internal organs
_ increased risk of cancer
physiological aid  
a group of ergogenic aids used to increase the rate of body adaptation to improve performance
Blood doping
the illegal process of removing blood cells from an athlete; the blood cells get stored and become replenished over time; the old blood cells are injected prior to the event
e.g. endurance athletes
blood doping benefits
+ increased red blood cell and haemoglobin count
+ improved aerobic capacity / VO2 max
+ greater oxygen carrying capacity
+ delayed OBLA
Blood doping risks
_ infection
_ increased risk of heart attack
_ increased blood viscosity
_ decreased cardiac output
Intermittent Hypoxic Training (IHT) 
interval training where work intervals are under hypoxic conditions
-> 15 - 90 minutes -> 4 - 8 weeks of training
e.g. endurance or altitude athletes
IHT benefits
+ acclimatisation for altitude events
+ increased buffering capacity = delayed OBLA
+ increased red blood cell and haemoglobin count
+ improved VO2 max
IHT risks
_ loss of motivation and disruption to training
_ benefits are lost quickly
_ dehydration
_ reduces speed and power output
Cooling aids  
a range of products used to reduce core temperature, treat injuries and speed up recovery
thermal strain 
additional pressure placed on the body due to an increased temperature
Types of cooling aid
Before training: ice vests, cold water immersion
During training: ice towel, fans, cold water spray
After training: ice baths, ice packs, cryotherapy chamber
before training cooling aid benefits
+ reduce core temperature
+ reduce thermal strain
+ sustained intensity
+ delay cardiovascular drift in hot conditions
+ delay fatigue early
before training cooling aid risks
_ reduced heart rate
_ inaccurate perceived exertion
_ incorrect pacing strategies
during training cooling aid benefits
+ reduce skin temperature
+ removal of heat
+ increased time to exhaustion
+ reduced thermal strain
+ minimise swelling
during training cooling aid risks
_ not always practical
_ reduced muscle temperature can limit contractions
_ inaccurate perceived exertion
after training cooling aid benefits
+ reduce swelling
+ treat injuries
+ allow vasoconstriction
+ speed up lactate removal
+ reduce the effect of DOMS
after training cooling aid risks
_ tissue damage
_ nerve damage
_ ice burns
dehydration effect on performance
-> decreased regulation of heat
-> increased blood viscosity
-> increased heart rate
-> increased fatigue
-> loss of electrolytes
-> decreased cognitive function and skill level
dehydration  
a loss of water in body tissue which is mainly caused by sweating
glycogen / carbohydrate loading  
the manipulation of carbohydrate intake prior to competition to maximise glycogen stores for endurance
Glycogen loading steps
Day 1: glycogen-depleting bout of endurance exercise
Day 2-3: high protein, high fat diet
Day 4: glycogen-depleting bout of endurance exercise
Day 5-7: high carbohydrate diet with tapered or reduced training
Glycigen loading risks
_ poor recovery
_ hypoglycaemia
_ increased risk of injury
_ affects mental preparation
hypoglycaemia  
low blood glucose levels associated with dizziness, increased heart rate and shaking
Hypotonic sports drinks
2 - 4 g/100ml of carbohydrates
<50 mg of sodium per 100ml
most effective hydration
= low-moderate exercise under an hour
Isotonic sports drinks
6 - 8 g/100ml of carbohydrates
46 - 69 mg per 100ml of sodium
moderate effective hydration
= moderate exercise over an hour or intense exercise over half an hour
Hypertonic sports drinks  
> 10 g / 100ml of carbohydrates
rare electrolytes (sodium)
least effective hydration
= recovery after exercise to replace lost glycogen
Glycogen loading benefits
+ increased glycogen stores
+ delays fatigue
+ increased endurance
+ increased time to exhaustion
Creatine supplementation  
supplementation of creatine monohydrate to increase PC stores
e.g. found in meat
used by: rugby players and sprinters
Bicarbonate  
an alkaline which acts as a buffer to neutralise the rice in lactic acid
e.g. found in salt
used by: rowers
Caffeine  
a stimulant used to heighten the central nervous system (CNS) and increase breakdown of fats
e.g. found in coffee
used by: endurance athletes