Zusammenfassung der Ressource
Ergogenic Aids
- An external influence used to improve performance
- Enhance physical power
- Protein loading
- Enchance mental strength
- Visualisation/mental rehearsal
- Enhance mechanical edge
- Pulleys and Parachutes
- Delay onset of fatigue
- Ice baths,ice vests,compression clothing
- Carbohydrate loading
- Stage 1
- 'stress'
- Little or no carb intake
- Maintain high training
load
- 4-7 days before competition
- Stage 2
- 'Super compensation'
- Increase carb intake
- Little or no
training
- 24-48 hours before competition
- Used by
marathon
runners,triathalons
and
cyclists
- Advantages
- Increase in
glycogen stores
- More
energy
- Improve
edurance
perfomers
- Disadvantages
- Risk of overweight
- Effects
sleeping
pattern
- Ice baths
- Different approaches into the
ice bath depending on nature
of sport eg rugby
- 10 mins at 1 degrees in bath,
6 minute is key min
- Blood rush- cleans out waste from
body
- Rugby player
uses all parts
of body
- Footballer uses
mainly the legs
- Advantages
- Reduces DOMS
- Reduces injury after training
- Repairs microscopic tears
- Disadvantages
- Painful-may put perfomer off ice baths
- Possibly medically dangerous as could lead to
hyperthermia
- Doesn't permanently get rid of
muscle pain/soreness
- Pulleys and parachutes
- Pulleys
- Swimmer
- Makes training specific
- Parachutes
- Sprinter
- Refining technique
- Advantages
- Development of type 2B
muscle fibres
- Improve neuromuscular
- Hyertrophy increase
- Disadvantages
- Not suitable for aerobic perfomers
- DOMS
- Microscopic
tears
- Ice vest
- Pre cooling
- Aims to reduce skin
temp and core
body temp
- Between 5 and 16
degrees
celcius,maintain body
temp at 37 degrees
- Advisable before prolonged exercise in hot temp
as it helps to sustain intensity and speed,reduces
thermal strain,allows for different pacing
strategies and increases excerice intensuty
towards the end of performance
- Post cooling
- Used as part of
recovery,can be used
for acute(sudden) and
chronic(overuse)
injuries
- RICE, ice reduces swelling and
blood leakages into the tissue
- Advantages
- Increases rate of recovery
- Drop in skin temperature
- Disadvantages
- Quite heavy
- Can become uncomfortbable
- Athletes in Olympic games which are in
hotter countries than they are used to
- England football team during world cup
- Creatine loading
- Stage 1:Loading
- 20g taken daily for
5-7 days
- Stage
2:Maintenance
- 5g taken
dailylasts 3-4
weeks
- Stage
3:Rest
period
- None taken for
4 weeks
- Advantages
- Increase muscular hypertrophy
- Higher glycogen
levels-speeding up chemical
reactions in the body
- Helps increase overall workout intensity
- Disadvantages
- Causes cramping and dehydration
- May cause liver and kidney damage
- May lead to weight gain
- Used by athletes that will
utilise the PC system
- Pre and Post meals
- Used by endurance
athletes to maximise
the storage of
glycogen in the
muscle and liver
- Pre meal
- Should eat foods
with a low to
medium GI before
match as wont
have time to break
in down
- Consuming carbohydrate at least
an hour before the start allows
any hormonal imbalance to
return to normal
- low GI foods include;
pasta,rice,milk,oatmeal
- Disadvantages
- May not have enough time to do it
- Bloated,stitch,interdigestion,nausea,low
energy
- Advantages
- Increases glycogen stores,therefore increases
endurance and capacity
- Increases liver glycogen stores
prior to the event
- Post meal
- A large high-carbohydrate meal
should be eaten within two
hours of the finish e.g bananas
and dried fruit,lucozade
- Main meal several hours later consists of bread
pasta etc and some sugar foods
- Important that endurance athletes replenish stores
as quickly as possible
- Advantages
- Replenishes depleted glycogen
stores,increasing recovery
- Carbohydrate stores used up
during short-duration exercise
can be replenished in a few
hours
- Disadvantages
- Doesn't work if you miss the pre meal as you lose the
energy that you needed
- Don't have the correct food groups in the house
- Blood doping
- Is the injection of oxygenated
blood into an athlete's body
before an event in an illegal
attempt to enhance an
athletes performance
- Increases number of red blood cells
- Replaces effects of
altitude training
- Process
- Removal of 2 units several weeks
prior to comp
- Frozen until 1-2 days
before comp
- Thawed and injected back into
the body
- Advantages
- Provides oxygen depletion and lactic
acid formation
- Increase in endurance level as theres more
red blood cells
- Allows extra oxygen to be transported to the
working muscles
- Disadvantages
- Suffer from hypertension
- Increased blood viscosity (thickness)
- Very hard to detect
- Used by
endurance
athletes,cyclists,skiers
- Gene doping
- illegal-impossible to detect
- Lance Armstrong:Cyclist
- Aims
- Aerobic
- Erythopoietin
- Increases production of red blood cells
- Vascular endothelial growth factor
- A protein that increases the productivity of
the body thereby the productivity of blood
cell production
- Anaerobic
- Myostatin
- Inhibits muscle growth,this is removed to
increase muscle hypertrophy
- Insulin-liike growth
factor 1
- Stimulates muscle cell growth
- Advantages
- Increased muscle mass
- Masks injury
- Quicker recovery
- Disadvantages
- Risk of heart attack and stroke
- Not human tested poses risk
- not guaranteed to work
- Sports drinks
- The electrolytes in sports drinks ensure an acid
to alkali balance
- Needed to replace the fluids and electrolytes lost
through sweating
- Isotonic
- Contain similar concentrations of salt and sugar as
in the body
- Team sports ,long distance
runners, powerade
- Hypertonic
- Contain
higher
concentration
of sugar and
salt than the
body
- Used to replenish the body
after high intensive work outs
- Consumed post work out
- Ultra distance
events,
ironmans,fruit
juice
- Hypotonic
- Quickly replace fluids lost by sweating
- Contain a lower concentration of
carbohydrate,salt and sugar than
the body
- Good for hydration but not for long
periods of excercise/carbohydrate boost
- Dancers,Gymnasts,Hockey, Lucozade sport light
- Advantages
- Helps to replace lost fluids
- Replacement of electrolytes,prevents
dizziness,cramps,sickness
- Replenishment of carbohydrates-primary
fuel source of body
- Disadvantages
- Water is a better alternative
- Upset stomach
- Carbohydrates in acidic environment cause
erosion and dental cavities