Status, What it benefits, Why it benefits, Used by, Side effects, How it benefits
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STATUS
legal or illegal
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WHAT it benefits
aerobic or anaerobic
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WHY it benefits
results- strength or endurance
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USED by
what athletes
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SIDE effects
negatives
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HOW it benefits
physiological effects
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what are nutritional aids
it refers to food and drinks that aids performance
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how many UK elite athletes use nutritional aids
59%
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what is glycogen loading
decreasing carbs stores and then increasing them just before the events
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how does glycogen loading work
7 day before event reduce carb intake and consume high protein diet, 3-5 days train at high intensity depleting carb store, 2-3 days reduce training and rest to maximise glycogen stores
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who uses glycogen loading
endurance athletes- tour de france, marathon runners
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positives of glycogen loading
up to 50% higher glycogen stores, improves endurance capacity
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negative of glycogen loading
increases risk of injury, causes gastrointestinal problems
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what is nitrates
inorganic compounds that convert ubro nitric oxide helping vascular and metabolic control
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how are nitrates commonly taken
beetroot juice
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who uses nitrates
200-400m sprinter
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positives of nitrates
increase blood pressure, reduces resting blood pressure, reduces vo2 consumption at sub max exercise, enhances muscle recovery
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negatives of nitrates
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what is creatine
produced from amino acids increases muscle store of ATP by 50%
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how is creatine taken
consumed in meat
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who uses creatine
body builder
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what are the positives of creatine
aids recovery and energy production allowing longer training at a higher intensity, weight gain
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what are the negatives of creatine
dehydration, cramping, kidney issues
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what is caffeine
stimulate that heightens CNS so more fat is broken down for fuel
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how is caffeine taken
1 hour before comp 3-9 mg/kg (2-6 cups of coffee)
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who uses caffine
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what are the positives of caffine
improve aerobic capacity
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what are the negatives of caffine
dehydration, insomnia, anxiety
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what is bicarbonate
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how is bicarbonate taken
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who uses bicarbonate
sprinters
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what are the positives of bicarbonate
better tolerance to lactic acid, buffering hydrogen ions
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what are the negatives of bicarbonate
stomach ache, nusea, bad taste
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plain water hydration
helps replace lost fluids but isn’t the best solution to rehydration
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types of sports drinks
hypertonic, isotonic, hypotonic, recovery drinks
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what is in a hypertonic drink
8% carbs, high glucose content
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benefits of hypertonic drinks
best used in the preparition phase and recovery phase
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negatives of hypertonic drinks
cause dehydration
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what is in isotonic drinks
8g of glucose per 100ml of water
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positives of isotonic drinks
useful an 1 hour + before activities
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negatives of isotonic drinks
stomach cramps and bloating
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what is in hypotonic
lower concertation of carbs and glucose
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positives of hypotonic drinks
useful for fluid replacement and prolonged exercise
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negatives of hypotonic drinks
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what are in recovery drinks
carbohydrates and protein
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positives of recovery drinks
muscle recovery
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negatives of recovery drinks
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what is timing of meals
meals should be timed around the event
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who uses timing of meals
all athletes and ecah for different reasons
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what is WADA
the World Anti Doping Agency
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what are pharmacological aids
drugs to enhance performance
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what are anabolic steroids
group of synthetic hormones that resemble testostrone
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what is the status of anabolic steroids
illegal
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how are anabolic steroids used
taken in tablet, cream, fluid or injection
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what are the positives of anabolic steroids
easily accessible, promotes protein synthesis and muscle growth
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what is are the negatives of anabolic steroids
increased risk of cancer, stroke, heart attack
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who uses anabolic steroids
power athletes- sprinters
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what doe EPO stand for
erythropoietin
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what is EPO
naturally produced hormone responsible for the production of red blood cells
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how is EPO taken
through injection synthetic RhEPO
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who uses EPO
endurance athletes
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what is the status of EPO
illegal
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what are the positives of EPO
aerobic benefit as more oxygen transport, delays fatigue
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what are the negatives of EPO
increased blood viscosity, risk of clotting and heart failure
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what does HGH stand for
human growth hormone
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what is HGH
synthetic product copying the naturally produced growth hormone which declines naturally with age
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how is HGH taken
injection
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who uses HGH
body builder and power athletes
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what is the status of HGH
illegal
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what are the positives of HGH
improves recovery speed, increases lean muscle mass
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what are the negatives of HGH
abnormal bone and muscle development, increased risk of cancer
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what are physiological aids
they improve performance
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what is blood doping
it increases the red blood cell count
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how does blood doping work
blood is removed 4-6 weeks before the event that blood replenishes and prior to the vents the blood previously removed goes back into the body
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who uses blood doping
endurance athletes- tour de france
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what is the status of blood doping
illegal
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what are the positives of blood doping
increases haemoglobin available during exercise
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what are the negatives of blood doping
increased blood viscosity, decreased cardiac output, risk of infection and blood clots
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what percentage increase pf VO2 max occurs when 0.9-1.8 litres of blood is infused
5-13%
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what does IHT stand for
intermittent hypoxic training
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what is IHT
alternating intervals of several mins of hypoxic then hyperoxic/normoxic air
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how long are IHT sessions
15-45 mins
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how long are the IHT rest periods
1-40 mins
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how does IHT work
athletes live at sea level but train at a low partial pressure of oxygen
Studied by 3 people
