Performance Enhancement

All methods from OCR A2 textbook

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What does the depletion of CHO's do?
Increase activity of enzymes involved in the breakdown of glycogen in exercise and the coversion of glucose to glycogen to be stored before the event.
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What is blood doping?
Blood is removed 4-6 weeks before an event, the body then produces more red blood cells to compensate, the old blood is then re-injected
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What is the aim of Carbohydrate Loading?
Increases the bodies stores of glycogen before an event
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How long should high intensity exercise be done for?
The first 7 out of 10 days
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What foods should be eaten in these 7 days?
A high fat and protein with lots of fluids
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What should happen to exercise three dyas before the event?
It should start to be tapered off
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How long should a high CHO meal be eaten before an event?
2-4 hours
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What food shouldn't be eaten in the days before an event?
High Fibrous foods, as they may make the athlete feel uneasy due to causing digestive problems
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What foods should be avoided in the hour before the event and why?
High CHO foods, as they can cause hypoglycemia
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What food doesn't cause this reaction and therefore should be eaten 5 mins before an event?
A chocolate energy bar
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What does eating a high CHO meal 2-4 hours before exercise do?
Increases liver glycogen stores
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When should CHO's be taken in an event?
At frequent intervals in activity longer than 45 mins, along with fluids
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What CHO's are suitable for taking in an event?
Banana's, Jelly Babies (high in glucose syrup) and energy drinks
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What does not drinking enough water in exercise cause?
Postural hypotension and circulatory distress and heat exhaustion
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Explain the use of Hypotonic drinks
They have around 2% less glucose than the blood, and therefore should be taken before exercise to prevent dehydration and also provide partial energy replenishment
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Explain the use of isotonic drinks
They are used for rehydration in an event and as a source of glucose as they have equal levels of glucose to the blood (5-7%)
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What are hypertonic drinks?
Drinkis taken in recovery, they have 16% glucose. Will cause dehydration if taken in exercise as water is needed to convert the glucose into glycogen
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How is water disolved best?
Without any glucose
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What food should be taken in the first 45 mins after activity?
CHO 4 parts to 1 part protein, with 10-20% of daily calorie intake
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Why might this not realistically happen?
After long duration activity, an athlete will most likely not feel like eating a large meal straight away
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What are the benefits of creatine supplements?
Improve the muscles stores of PC, easily available, legal
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What is the disadvantage of creatine supplements?
If not taken in a large enough quantity, they may cause non-lean body mass
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What are the benefits of the Human Growth hormone?
Increases blood glucose levels, increase in lipases, stimulates cartiledge, bone and muscle growth, undetectable after a day, decreases body fat, stimulation of protein synthesis for muscle healing, none of the associated side effects with normal hormone
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What are the benefits of gene doping?
The performer can have characteristics that are desirable for their activity, virtually undetectable if inserted into muscle tissue
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What is the downside of Gene Doping?
Once the gene is inserted it cannot be shut down, we have no idea of side effects
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What does the depletion of CHO's do?
CHO source, confidence building, anxiety reduction, calming
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What is the benefit of Recominant Erythropoeitin
It increases the amount of red blood cells in the blood
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What was used to dilute Rh EPO in the blood?
Intravenous fluids, now banned
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Why is Rh EPO hard to be penalised for use?
Because some people have naturally high levels of haemoglobin
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Name four cooling aids
Cooling jackets, ice wraps, damp towells, exposure to cold air
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When should pre cooling occur?
Between 8 and 30 mins, with an aid of 5-16 oC
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What is the benefit of pre cooling?
They can help sustain speed and intensity, mainly beneficial in hot conditions
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What should be considered in the first 15 mins of performance?
Pacing, as cardio vascular systems and metabolic rates are slowed
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What is post cooling used for?
Recovery as part of RICE for soft tissue injuries
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What is the other function of Ice Baths, other than injury recovery?
Removal of lactic acid through vasoconstriction decreasing DOMS
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What are the disadvantages of Ice baths?
If someone has hypertension then vasoc.C will make it worse, could cause angina pain if placed on chest, could burn skin if left for over ten mins, some people may have extremely sensitive skin
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What is the advantage of pulleys
Replicate actual movement
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What is the benefit to a sprinter of using parachutes?
Variety
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Name 2 other resistance aids
Ankle and wrist weights
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What are the short term benefits of alcohol?
CHO source, confidence building, anxiety reduction, calming
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What is the benefit of Caffeine?
Increased reaction time and breakdown of FFA's
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What is the Caffeine limit and what is the disadvantage?
7-8 cups of strong coffee, it's a diuretic so affects heat control and dehydrates
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What is the benefit of anabolic steroids?
Helps bone maturation,increase muscle mass and muscle rehabilitation
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Other cards in this set

Card 2

Front

What is blood doping?

Back

Blood is removed 4-6 weeks before an event, the body then produces more red blood cells to compensate, the old blood is then re-injected

Card 3

Front

What is the aim of Carbohydrate Loading?

Back

Preview of the front of card 3

Card 4

Front

How long should high intensity exercise be done for?

Back

Preview of the front of card 4

Card 5

Front

What foods should be eaten in these 7 days?

Back

Preview of the front of card 5
View more cards

Comments

Rhys Cummins

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I don't know why there are so many repeats in this, don't really know what happened!!

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