Preparation and training for successful performance Imagine…… An athlete preparing for the 2016 Olympics in Rio. What might/will they be doing to maximise their chances of success?

What ergogenic aids can you think of? An ergogenic aid is… … “any substance, method or object used by performers in training or competition that has the sole intention of enhancing athletic performance.” What ergogenic aids can you think of? Note them down

What sports supplements can you think of? Specification: Sports supplements: – the role and effectiveness of creatine, protein supplements, herbal remedies, bicarbonate of soda and caffeine – water and electrolyte balance; the athlete’s diet – achieving optimal weight for activities

Ergogenic Aids in Sport

Learning objectives All- should be able to define what an ergogenic aid is and name relevant examples of supplements (creatine, protein supplements, herbal remedies, bicarbonate of soda, caffeine) Most- identify the benefits and drawbacks of supplements. Identify the importance of water and electrolyte balance levels in the body. Some- apply learnt knowledge to theoretical sporting situations provided in exam questions

Pages 47-48 Supplement Perceived Benefits Associated Risks Athletes most likely to use it Creatine Protein Herbal Remedies Bicarbonate of soda (soda loading) Delays onset of OBLA Caffeine Loss of fine motor control Pages 47-48

Water and Electrolyte Balance Why is maintaining water and electrolyte balance so important?

Water and Electrolyte Balance Read the article and/or page 48 and answer the questions: 1. Why/how does dehydration impair performance? 2. What are electrolytes and why is it important to maintain their levels in the body? 3. What factors affect the rate of absorption of water during exercise? 4. Why is it better to drink a mixture of water, sugars and salts than water on its own? 5. Which type of sports drink would you recommend for a football midfielder and why?

1. Why/how does dehydration impair performance? Reduces blood volume, increases visosity. Reduces supply of glucose/ oxygen to muscles. Increases strain on cardiovascular system. Reduces ability to control body temperature. 2. What are electrolytes and why is it important to maintain their levels in the body? Salts / minerals such as sodium, potassium etc. Loss of electrolytes changes blood osmolarity and results in cramps / fatigue

3. What factors affect the rate of absorption of water during exercise? the speed at which it is emptied from the stomach – determined by carbohydrate and electrolyte content as well as volume in stomach the rate at which it is absorbed through the walls of the small intestine – determined by solute concentration in cells, which is affected by sodium / glucose concentration 4. Why is it better to drink a mixture of water, sugars and salts than water on its own? Water is absorbed faster with glucose and sodium. Drinking pure water can cause hyponatremia – salts are not replaced and blood osmolarity falls.

5. Which type of sports drink would you recommend for a football midfielder and why? Isotonic solution – replaces fluids rapidly and provides extra carbohydrates. Important as exercise is prolonged (over 1 hour) and aerobic so relying on use of carbohydrates.

Prep In order to optimise performance, athletes may take supplements. Discuss the potential benefits and harmful effects to an athlete in taking caffeine, creatine and sodium bicarbonate supplements. (14 marks)

Prep: Long Answer Question: A Rugby player needs to use their muscles to exert different amounts of force throughout a match. Use your knowledge of muscle fibre type and control of contraction to explain how this is possible. (14 marks)