1. Fatigue FATIGUE is the inability to maintain power output. It is caused by: 1.Depletion of PC stores. 2.Depletion of glycogen stores. 3.Build up of lactic acid. 4.Drop in pH affecting enzyme action. 5.Reduction in ATP resynthesis. 6.Fluid loss.

2. Recovery After exercise, heart and breathing rates fall rapidly but remain higher than normal to pay back oxygen debt. This is known as excess post-exercise oxygen consumption (EPOC).

3. EPOC Several factors contribute to EPOC: 1.High heart rate and breathing rate to remove CO2. 2.Increased body temperature increases metabolism. 3.Increased hormone levels. 4.Replacement of ATP. 5.Removal of lactic acid. 6.Replenishment of myoglobin with oxygen. 7.Replacement of glycogen.

4. EPOC EPOC has two components: –Alactacid (FAST) –Lactacid (SLOW) Alactacid (FAST) – a rapid process involving the replenishment of ATP and PC. It is achieved maninly through the aerobic system and also replenishes muscle phosphagen stores.

5. Alactacid (FAST) Alactacid (FAST) – a rapid process involving the replenishment of ATP and PC. REPLENISHMENT OF MUSCLE PHOSPHAGENS AFTER EXERCISE 30 seconds = 50% of phosphagen 60 seconds = 75% of phosphagen 90 seconds = 87% of phosphagen 120 seconds = 93% of phosphagen 150 seconds = 97% of phosphagen 180 seconds = 98% of phosphagen It is achieved maninly through the aerobic system and also replenishes muscle phosphagen stores.

6. Lactacid (SLOW) Buffering, removal, recycling and oxidation of lactics acid. A longer, slower process that removes lactic acid and restores muscle and liver glycogen stores. »70% of lactic acid is oxidised. »20% is converted to glucose. »10% is converted to protein. This process is enhanced by a gentle cool down as opposed to an abrupt cessation of activity.

7. Nutrition A balanced diet should contain: 1.Carbohydrates - the main energy supplier. 2.Fats - for energy supply. 3.Protein – for growth, repair and body building. 4.Vitamins and minerals – to regulate chemical reactions and life processes. 5.Water – to maintain the building of tissues and regulate body temperature.

8. A healthy diet A healthy diet should contain: 1.60% carbohydrate. 2.30% fat. 3.10% protein. Sports people will require a higher intake of carbohydrates to maintain energy supply (eg: carbo-loading to increase glycogen stores)

9. Ergogenic aids Ergogenic – any substance or phenomenon that enhances performance. Erogenic aids include: »Nutrients – eg: carbo-loading. »Supplements – eg: creatine. »Illegal substances Creatine is now available over the counter in many shops. The aim is to build PC stores, allowing maximum effort for longer. Side effects include weight gain and water retention.

10. Creatine monohydrate - LEGAL Creatine is a naturally occuring substance that can be found in the body and supplemented by diet. HOWEVER…. You would have to eat an aweful lot of animal products to see even the slightest benefit. Creatine can be bought over the counter and its use is legal. The recommened dose is 20-30 grams/day for 5-7 days.

11. What does creatine do? Creatine supplementation increases the amount of phosphocreatine stored in the muscles and will therefore increase the threshold of the ALACTIC SYSTEM. More creatine stores will benefit any athlete undertaking high-intensity anaerobic activity, in particular athletes involved in intermittent exercise because the extra creatine helps improve recovery times. Basically the athlete can work at a high intensity for slightly longer so can train harder, so gains in strength do not come as a complete surprise.

12. Altitude training EXPLANATION When athletes train at altitude the body produces more red blood cells to compensate for the drop in partial pressure of oxygen. The lower pressure stimulates the release of EPO, which causes an increase in red blood cell production. PROBLEMS It is expensive and the athlete may suffer from altitude sickness. The shortage of oxygen at altitude makes it difficult to train at the same intensity as at sea level, resulting in detraining. ALTERNATIVES A number of athletes now sleep at altitude and train at seas level. Some countries use specially constructed altitude houses. BUT…. It’s overall effect is still nowhere near as good as RhEPO!

13. Nasal strips - LEGAL EXPLANATION Nasal strips are plastic strips that are worn across the bridge of the nose to hold the nostrils open. The marketing of the strips suggests that it allows more air to enter the lungs and therefore increase the amount of oxygen that the athlete can take in. DOES IT WORK? NO – the amount of air you breath in is not the limiting factor in performance.

14. Drugs and sport A drug is any chemical substance that affects the way the body works. DOPING means taking drugs to improve performance.

15. Why would athletes take drugs? Athletes take drugs for different reasons: –To pep up their performance –To kill pain so that they can keep going –To build muscles faster than they can do by training –To calm themselves before important events

16. Erythropoietin (EPO) - ILLEGAL Erythropoietin (EPO) is a naturally occuring hormone, produced by the kidenys, that stimulates the production of erythrocytes (red blood cells) in the body. EPO can now be artificially manufactured (recombinant erythropoietin – RhEPO). More red blood cells increases an athletes haemoatocrit (the percentage of blood cells in the total blood volume). Ultimately this leads to an increase in VO2 (max) and an increase in the amount of work that can be performed. Hence, it increases the body’s oxygen carrying capacity. The problem is that an athlete can’t predict how many red blood cells will be produced and the viscosity of the blood may become too much and cause heart failure.

17. BLOOD DOPING

18. Blood doping - ILLEGAL EXPLANATION Has the same effect as taking RhEPO. It involved blood being taken from the athlete, frozen and then stored. The athletes body then compensates for the withdrawl by making more red blood cells. 5-6 weeks later the stored blood in reinfused and the athlete benefits from a higher red blood cell count. PROBLEMS It needs to be administered by an expert or there could be health problems with infection.

19. ANABOLIC STEROIDS

20. Hormones which help to repair and build muscle and bone. DANGERS –Heart disease and high blood pressure –Weakened ligaments and tendons –Infertility and cancer –Aggressive behaviour –The growth of face and body hair, and deepening of the voice, in females

21. DIURETICS Increase the amount of water excreted in urine. They are misused by boxers and wrestlers who want to lose weight quickly before a weigh-in for a match. DANGERS –Loss of sodium and potassium salts which the body needs. –Low levels of potassium lead to muscle weakness and heart damage.

22. STIMULANTS Stimulate the circulatory and nervous systems. They raise the heart rate and blood pressure, and speed up reactions. The person feels alert and confident and can work for long periods of time without feeling pain of fatigue. EXAMPLES – amphetamines, caffeine.

23. STIMULANTS – DANGERS! Can suppress the body’s warning signals of pain and fatigue, which could lead to cramps, strains, overheating. Athlete feels really down once it has worn off. They can cause violent and aggressive behaviour. Heavy use causes high blood pressure and liver and brain damage.

24. NARCOTIC ANALGESICS Pain killers – NARCOTIC means causing drowsiness and ANALGESIC means killing pain. They act on the central nervous system and stop the body feeling pain. They give a feeling of well-being, relaxation and sleepiness. EXAMPLES – morphine, heroin, codeine.

25. NARCOTIC ANALGESICS – DANGERS! Cause constipation and low blood pressure. They are addictive. Could make an injury worse. Morphine and heroin and illegal in most countries, except for medical use.

26. BETA BLOCKERS

27. When you are anxious, the hormone adrenaline is released into your blood. Adrenaline makes your heart beat faster, your palms sweat and your breathing increases. Beta blockers block the effect of adrenaline, slowing down the heart rate and breathing. DANGERS –Reduce blood pressure and can cause fainting. –Lower performance in endurance events. –Can cause sleepiness, nightmares and depression.

28. The placebo effect Athletes take ergogenic aids to improve performance. However….. In some cases it isn’t necessarily about how effective the aid is physiologically BUT how effective the athlete THINKS the aid is. FACT In some strength-training studies athletes have been given a placebo but have been told that it was actually an anabolic steroid. Amazingly, they still made substantial strength gains, in line with athletes who were taking the steroids.