1. Legal Ergogenic Aids

2. Key Knowledge
perceived benefits and potential harms to the athlete of legal and illegal substances and methods that enhance performance, including altitude training, creatine supplementation, enhancement of oxygen transfer, gene doping, hormones (including steroids, erythropoietin and growth hormones), diuretics and masking agents, stimulants, beta blockers and caffeine supplementation.

3. Key skills
Compare and contrast practices designed to enhance performance and/or speed up recovery
Analyse and evaluate nutritional and hydration procedures used to enhance individual performance and recovery
Participate in and evaluate a range of nutritional, physiological or psychological strategies that potentially enhance performance and aid recovery

4. Altitude Training
Altitude training is training at a level 1500m above sea level to improve the bodies oxygen carrying capacity.
At altitude, there is a lower level of oxygen present in the air and the body must adapt to this reduced oxygen level.
It is a legal training method thought to induce changes to the oxygen carrying capacity of the blood, increasing the delivery to and use of oxygen by the muscles.
Adaptations can occur from 2-3 weeks
Improves performance at sea level for up to 2 months.

5. How does altitude training help?
Physiological changes that occur with acclimatisation include:
Increase in natural EPO production
increase in the number of capillaries
increase in the production of red blood cells (RBC)
increase in buffering capacity (especially waste removal)
increase in the mitochondrial density,
Increase amount of myoglobin and the activity of oxidative enzymes.
Increased oxidative and buffering capacity

6. Disadvantages of altitude training
Makes training more difficult as there is less oxygen so you can’t train at a high intensity.
The increase in red blood cells makes blood thicker, reducing the speed of blood flow
Altitude sickness (lethargy, headaches, nausea, fainting)
Dehydration
Decreased immune system
Insomnia
Decreased blood flow to brain

7. Altitude tents – Hypoxic Tents
Are specially designed tents that reduce the amount of oxygen inside the tent.
They athletes can train or sleep inside these tents.
“Live High, Train Low”. How does this help? Well, the athletes sleeps at altitude but train at sea level. Sleeping in this environment helps the athlete get some of the adaptations of an altitude environment but is able to train harder as they train where there is more oxygen.
Therefore there isn’t the limitations of training at altitude.

8. Caffeine Supplementation
Caffeine intake from coffee, cola drinks, No-doz etc
stimulation of release of and activity of adrenaline
central nervous system effects
including reduced perception of fatigue and maintaining a longer period of optimal pacing and increased muscle contractility
Can help mobilize fat stores which allows for glycogen sparing

9. Caffeine side effects
Causes a diuretic effect and possible dehydration.
Nausea
Nervousness
Headaches
Heart tremors and palpitations.

10. Creatine Creatine supplementation increases CP stores within muscle.
The use of CP is used to resynthesize ATP in short high intensity events.
Supplementing Creatine can increase stores within the muscle.
creatine supplementation will enhance performance involving repeated sprints or bouts of high-intensity, short-duration activity separated by short recovery intervals of less than 1 minute.
It is also recommended for developed, elite athletes who use resistance training to increase lean body mass, or for team athletes who participate in intermittent sports such as netball, football or racquet sports.

11. Creatine side effects Muscle cramps Tendon injury Weight gain
Gastrointestinal discomfort
Damage to liver and kidneys
headaches

12. Protein Supplementation
Protein supplements including bars and shakes taken after training.
Used for muscle growth
Allow for greater training intensity and frequency
Increase cross sectional muscle area for greater PC storage, greater strength and power
Promotes glycogen resynthesis
Facilitates nerve impulse transition, resulting in more forceful muscular contractions.

13. Protein supplements side effects
Kidney damage
Weight gain
Compromise bone density