PE - SAC 3

Chapters 3 and 6.

Carbohydrates benefits.

Increases energy and glycogen stores.

Carbohydrates harms.

Bloating, weight gain, GI discomfort.

Sports drinks benefits.

Rehydrate and refuel.

Sports drinks harms.

Overconsumption, GI discomfort, dental erosion.

Creatine benefits.

Increase ATP regeneration for strength, power & repeating sprints.

Creatine harms.

Fluid retention, weight gain.

Protein benefits.

Increases muscle growth, repair, strength and recovery.

Protein harms.

Often unnecessary if diet is adequate.

Caffeine benefits.

Reduces fatigue and effort perception.

Sodium bicarbonate benefits.

Buffers hydrogen ions to delay fatigue.

Sodium bicarbonate harms.

Gastrointestinal upset.

Calcium benefits.

Supports bone strength and muscle contraction.

Calcium harms.

Low levels increase stress fracture risk.

Anabolic steroids benefits.

Increase muscle mass, strength, bone density, and recovery, allowing more frequent training.

Human growth hormone benefits.

Increase muscle growth, strength and recovery/healing.

Continuous training benefits.

Improves aerobic fitness & aerobic power.

Fartlek training benefits.

Improves ability to change pace; trains aerobic and anaerobic systems.

Long-interval training benefits.

Allows higher-intensity aerobic work for longer.

HIIT benefits.

Improves aerobic fitness efficiently.

Altitude training benefits.

Increases red blood cells, oxygen delivery, VO2 max, and endurance.

Altitude training harms.

Altitude sickness, sleeplessness, increased urination, thicker blood, fatigue, weight loss, weakened immune system.

Erythropoietin (EPO) benefits.

Increases red blood cells and oxygen delivery to muscles, improving endurance.

Erythropoietin (EPO) harms.

Thickened, blood, blood clots, heart attack, stroke, low heart rate.

Blood doping benefits.

Increases red blood cells and haemoglobin, allowing more oxygen to reach muscles.

Blood doping harms.

Thickened blood, blood clots, stroke, dehydration, infection, heart attack.

Gene doping benefits.

Alters genes/cells to improve traits such as endurance and strength.

Gene doping harms.

Health risks largely unknown; effects may be irreversible.

Beta blockers benefits.

Reduce adrenaline effects, producing steadier hands, greater force, and a calmer state.

Beta blockers harms.

Low blood pressure, low blood sugar, cardiac failure, decreased heart rate, tiredness.

Glycaemic index (GI) definition.

GI is a ranking of carbohydrates from 0-100 based on how quickly they raise blood glucose levels.

High glycaemic index example.

Watermelon (70+).

What high glycaemic index does.

Digested quickly, causes a rapid rise in blood glucose.

When to eat high glycaemic index.

Eaten during and after exercise to quickly replace energy and glycogen stores.

Low glycaemic index example.

Milk.

What low glycaemic index does.

Digested slow, provides a gradual release of glucose.

When to eat low glycaemic index.

Before exercise to provide sustained energy.

Carbohydrate loading.

When an endurance athlete eats large amounts of carbohydrates and reduces training for 36-72 hours before an event to maximise glycogen stores, allowing them to perform at an optimal pace for longer.

Ethical issues associated with taking performance enhancements.

Unfair advantage, health risks, against the spirit of sport, cheating, creates inequity between athletes.

Reasons people might use prohibited substances.

Pressure to succeed, gain a competitive advantage, influence of sporting culture, pressure from society, coaches and sponsors, achieve faster performance improvements.

Short-term musculoskeletal adaptions.

Increased blood flow, increased muscle temperature, increased muscle activation.

Long-term musculoskeletal adaptions.

Increased muscle size, fuel stores, strength, power, bone density.

Short-term cardiorespiratory adaptions.

Increased heart rate, breathing rate, oxygen delivery.

Long-term cardiorespiratory adaptions.

Increased stroke volume, cardiac hypertrophy, capillaries, mitochondria, lung function, VO2 max.