Ergogenic Aids

Question 1

Pharmacological aid -> steroid and it’s impacts (5+4)

Answer 1

Steroids
- synthetic hormone
- testosterone

• Protein synthesis
• Muscle growth
• Muscle mass
• Recovery improved
• Increases intensity and duration of training

x Mood swings
x Acne
x Liver damage
x hormonal damage

Question 2

What is another pharmacological aid, and what does it do (3+4)

Answer 2

Erythropoietin (EPO)

• Promotes production of RBC
• haematocrit increase
• increase O2 transport

x Hyper viscosity
x need for plasma
x decrease SV
x clots

Question 3

haematocrit

Answer 3

Proportion of the blood that is RBC’s

Question 4

What is HGH?

Answer 4

Human growth hormone

Naturally occurring
Decreases with age

Question 5

What does HGH do? (6+3)

Answer 5

• Increases protein synthesis
• Increases muscle growth
• Increase muscle mass
• Increases fat metabolism
• Increases blood glucose level
• Increases recovery

x enlarged organs
x abnormal bone growth
x increase chance of diabetes

Question 6

Physiological aid, blood doping and how it’s done?

Answer 6

Transfusion
Remove 1-4 weeks before
Separate RBC from blood
Store in deep freeze
Re-transfuse in saline

Question 7

Blood doping’s impacts (3+1)

Answer 7

• RBC increase
• Increase haematocrit
• Delay fatigue

x blood viscosity increase
x infections
x decrease Q (due to thicker blood)

Question 8

What is IHT? And how is it done?

Answer 8

Intermittent Hypoxic training

Gas tank, face mask, used to replicate high altitude conditions

Question 9

Impacts of IHT? (5+5)

Answer 9

• Altitude adaptions
• Increase RBC
• Increase HB
• Increase O2 transport
• Delays OBLA

x Temporary
x Tedious
x Dehydration
x Less immunity
x Not natural for the body

Question 10

Ice Therapy examples?

Answer 10

Ice vests

Cold wraps

Ice baths

Cryotherapy

Question 11

Ice therapy impacts?

Answer 11

• Decrease CV drift
• Decrease overheating
• Decrease dehydration
• Decrease thermal strain
• Decreased inflammation
• Decreased swelling
• Prevent DOMS -> fewer injuries

x Ice burns
x Mask injuries (pain is a good indicator of something serious)
x Not for elderly

Question 12

Nutritional aids, amount of food.

Answer 12

Carbohydrates per kg (g)
Average active
5-7
Active
10-12

Question 13

When should you eat before performance and what kind of Carbs?

Answer 13

3 hours before
Low GI, brown rice potatoes etc.

Question 14

During exercise how much carbohydrates should be consumed?

Answer 14

60-90g per hour

Question 15

Eating after exercise.

Answer 15

30 minutes after
Post 1-1.5g carbs per kg per hour

Question 16

Carbohydrate loading phase day 1-7

Answer 16

Day 1: deplete glycogen
Day 2+3: high fat and protein intake
Day 4: deplete glycogen further
Day 5-7: carb rich diet

Question 17

Why should you carb load?
(3+3)

Answer 17

• Up to 50% more glycogen stored
• Longer to fatigue
• Increase our endurance capacities

x Hypoglycaemia
x Lethargy
x Water Retention

Question 18

Rehydration for water mass lost?

Answer 18

1kg of mass for 1litre of water

Question 19

Why should you rehydrate? (7)

Answer 19

• Prevent dehydration
• Replenish Loss of electrolytes
• Heat regulation
• Prevent Blood viscosity
• Prevent CV drift
• Prevent fatigue
• Prevent cramps

Question 20

Creatine Monohydrate

Answer 20

From Meat and Fish
Amino acids

Question 21

Impacts of Creatine Monohydrate (2+2)

Answer 21

• Increase PC stores
• Increase length of high intensity

x Increase weight
x Increase water retention

Question 22

Stimulant, caffeine benefits (5)

Answer 22

• Activity of the CNS
• Increases alertness
• Increases aerobic capacity
• Increases fat metabolism
• Preserve glycogen

Question 23

Caffeine problems (3)

Answer 23

x Diuretic
x Insomnia
x Acidic

Question 24

Bicarbonate

Answer 24

HCO3-
Binds with hydrogen ions
Carbonic acid
Breathed out as CO2 + H20

Question 25

Bicarbonate impacts (2+2)

Answer 25

- Increases buffering capacity - Delays OBLA x Unpleasant x Stomach ache

Question 26

Nitrate

Answer 26

Inorganic compound Root vegetables Stored as nitrites

Question 27

Nitrate impacts (1+3)

Answer 27

- Lower blood pressure x Headaches x Dizziness x Carcinogenic