Lecture 8: Ergogenic Aids in Exercise

A series of vocabulary flashcards detailing key concepts related to ergogenic aids in exercise and their implications for performance.

Ergogenic Aids

Substances or strategies that help improve physical performance, energy, recovery, or focus before, during, or after exercise.

Mechanical Aids

Equipment that enhances biomechanics or reduces physical stress, e.g., lightweight running shoes, compression garments.

Physiological Aids

Methods that enhance the body’s natural physical functions, e.g., altitude training, blood doping.

Psychological Aids

Techniques used to boost performance by increasing motivation and reducing anxiety, e.g., visualization, meditation.

Pharmacological Aids

Chemical substances used to enhance performance, e.g., anabolic steroids, caffeine, beta-blockers.

Nutritional Aids

Supplements or dietary strategies aimed at improving performance, endurance, or recovery, e.g., creatine, protein powders.

Caffeine

A legal stimulant that enhances alertness and endurance, with effective doses of 3-6 mg/kg body weight before exercise.

Creatine

A nutritional aid that boosts muscle energy by increasing phosphocreatine stores, best for short, intense efforts like sprinting.

Sodium Bicarbonate

Used to buffer muscle acidity in high-intensity efforts, recommended dose is 200–300 mg/kg pre-exercise.

Micronutrient Supplements

Supplements required only if diet is deficient, e.g., iron for oxygen transport, calcium for bone density.

Placebo Effect

Belief in a supplement may boost performance, as confidence in training can yield better results than supplements alone.

Supplement Regulations

Vary by country; dietary supplements are regulated as foods rather than drugs, which can lead to mislabeling.

Risks of Supplement Use

Health risks like kidney/liver stress, vitamin toxicity, GI discomfort, and contamination leading to positive drug tests.