Download Lesson 19 & 20 - Ergogenic Aids2

Performance
Enhancement
(Ergogenic Aids)
• Ergoenic aids help to enhance
performance.
• Some are legal such as technical footwear
and swim ware.
• Some are illegal such as drugs.
• Each governing body has its own code of
practice of what is and is not allowed.
• This however does not stop some athletes
from trying to cheat!
Dietary Manipulation
Pre – Competition
• Carbohydrate loading increases body’s glycogen
stores.
• 10 day method, high intensity training 7 days
before event to deplete glycogen store on a diet
of high fats and protein.
• 3 days before competition lower intensity of
training and diet of high carbohydrates and fluid.
• This loads the muscles with glycogen.
Dietary Manipulation
Competition Day
• To top up glycogen stores eat a high
carbohydrate meal 2-4 hours before event.
• Do Not eat carbohydrates an hour before
event as can cause rebound
hypoglycaemia, decreasing muscles
stores of glycogen.
Dietary Manipulation
During Exercise
• During activity of 45 mins or more
performers should consume frequent small
amounts of food or drink high in
carbohydrate.
• This delays fatigue.
• Examples of good food for this are
bananas, jelly beans, glucose tablets.
Dietary Manipulation
Fluid Intake During Exercise
• We loose fluid at rest but more so when
exercising through sweat and respiration
• When you feel thirsty you are passed
dehydration so fluid should be consumed
regularly.
• During prolonged exercise drinking water
helps to reduce dehydration and optinises
performance.
• Water is as important as fule for
performance.
• Dehydration leads to an increase in
temperature, which can lead to heat
exhaustion.
• It is therefore vital that a performer starts
their activity well hydrated and tops up
levels regularly.
Types of Sports Drinks
• Hypotonic – lower level of glucose than blood.
Needed during prolonged exercise when fluid
replenishment is vital. During every 10 mins to
maintain hydration and partially top up energy
level.
• Isotonic – same level of glucose as blood. For
endurance events to promote hydration and
replenish glucose levels.
• Hypertonic – recovery drink post activity. High
level of glucose. Can cause dehydration if drunk
during event.
Dietary Manipulation
Post Competition
• For first 2 hours of recovery body is highly
receptive to breaking down and converting
carbohydrate to glycogen, this speeds up
glycogen recovery.
• Adding proteins within the flirts hour also
makes recovery quicker.
Creatine Supplements
• Made up of amino acids.
• Small amount stored as phospho-creatine
in muscle.
• Use for APT re-synthesise.
• Supplements in tablet form are taken.
• Aim is to increase stores and make
ATP/PC system more efficient.
• Readily available on high street and are
legal.
Human Growth Hormone (HGH)
• Produced in pituitary gland facilitating
growth and development.
• Synthetically produced HGH is used by
some athletes as a substitute or to
complement anabolic steroids
• It is illegal to be used to enhance
performance in sport.
Gene Doping
• A new complex and controversial method.
• Although very difficult to detect.
• Some genes are better for aerobic and
some for anaerobic exercise.
Blood Doping
• Increasing number of red blood cells.
• Remove and store some of athletes blood
4 weeks before an event.
• Body will replenish the missing red blood
cells.
• Just before event re-infuse stored blood.
• Increased levels haemoglobin aids
transportation of oxygen.
Recombinant Erythropoietin (RH EPO)
• Hormone erythropoietin found in the body,
secreted by kidneys.
• Its job is to regulate/increase red blood cell
production.
• RH EPO is a artificial copy and can be
injected.
• It is illegal to use in sport as it has the
same effect as blood doping.
Cooling Aids
Pre cooling
• Cooling jacket, cold wet towels.
• Aim to lower skin temperature.
• Part of warm up for about 10-30 mins.
• Advisable before prolonged exercise in hot
climates.
• Cooling too much will hamper performance and
pose a risk to health.
• Ideal skin temperature for performance 5-16oC
Post cooling
• Called cryotherapy
• Aides recovery of acute and chronic injury.
• Ice baths/wraps.
• Reduce swelling and blood leaking into
tissue.
Anabolic Steroids
• Synthetic derivative of testosterone.
• Promotion of bone maturation and
development of muscle mass.
• Aids repair of damaged tissue and
recovery after exercise.
• Can be in tablet form, solution for injection,
or as a cream to rub onto body.
• Used by body builders and weight lifters.
Analgesics/Anti-Inflammatory
Agents
• Range from over the counter aspirin and
ibuprofen to banned form of cortisone
injection.
• Relieve pain and reduce swelling.
• Used prior to competition to mask pain in
order to allow performer to participate.
Masking Agents
• Aim to prevent identification of a banned
agent.
• E.g. Diuretics increase urine production to
help athlete flush steroids from their
system.
Exam Cafe
• Read pg-499-501
• Answer all questions