1. Nitrate Nitrates are inorganic compounds consumed by eating root vegetables Starting 6 days before an event, 6-12mg per kg per day can be added to the diet A final dose is then taken 1 hour before exercise This reduces blood pressure and therefore delays fatigue

2. Exercise Physiology Physiological aids

3. Physiological aids • blood doping • intermittent hypoxic training (IHT) • cooling aids.

4. Ergonomic Aids Worksheet 3

5. Ergonomic Aids Worksheet 4

6. Blood Doping • Blood doping refers to any means by which a person’s total volume of red blood cells in increased. • This usually occurs by transfusion of the athletes blood 4-6 weeks in advance, which is then stored. • The body then compensates for the blood loss by replenishing its red blood cells to restore Hb levels. • Just before the event, the original blood is then re-infused into the performer, which increases their overall red blood cell / Hb volume. • https://www.youtube.com/watch?v=G7KZxIR1t-o

7. Advantages of Blood Doping • The additional blood and Hb volume increases O2 transport in the body. • This leads to increased O2 availability in the muscles, which can lead to increased performance.

8. Known Problems • A major side-effect is the cause of polycythemia. This is a condition that causes the blood to become more viscous than normal, and this puts a massive strain on the heart. • Elite athletes have been known to die of heart failure during sleep due to the high red blood cell count and effect of polycythemia.

9. Intermittent Hypoxic Training (IHT) – Basics of Altitude • As ppO2 decreases in the atmosphere, this is termed a hypoxic condition. • Hypoxia is where you have a decrease of ppO2 in the alveoli of the lungs. • The body adapts to this, and increases the release of a chemical called EPO (erythropoietin). • EPO stimulates an immediate increase in red blood cell production. • This increases capillarisation and stimulates the mitachondria to increase their density.

10. IHT Training Methods • IHT performed with aerobic and high intensity anaerobic intervals • A mask supplying low ppO2 is worn during the exercise interval but removed during the relief • Aerobic performers = 15-40mins work, 15-40mins relief • Anaerobic performers = 1-3 minutes high intensity work, 1-40mins relief

11. Altitude vs RH EPO • Altitude training has similar effects to blood doping and the use of RH EPO. • However, altitude training is not banned as a form of ergogenic aid to enhance performance. • https://www.youtube.com/watch?v=L7XvtDjoyXE

12. Cooling Aids Cooling aids are used prior to activity (mainly). They aim to reduce core body temperature in a bid to improve performance. When used after activity, the aim is to improve the recovery process. The main cooling aids are: • Cold air exposure • Cold water immersion • Fan cooling • Body / Head cooling jacket • Cold packs / Ice packs

13. Pre-Exercise Cooling • Pre-exercise cooling is mainly achieved using: • Cooling jackets • Ice packed damp towels Its aim is to reduce skin and core body temperature and prevent thermal strain and cardiovascular drift. • This technique lasts for 10-30mins during a warm-up and the period before the performance (keeping body temperature at 5-16 degrees). • http://www.youtube.com/watch?v=ea14LbE9R0E

14. Advantages of Pre-Cooling Research suggests that pre-cooling is advisable in hot temperatures. Pre-cooling helps: • to maintain intensity and speed • reduce thermal strain and cardiovascular drift • allows for different pacing strategies • allows for an increase in performance intensity towards the end of the activity and reduces fatigue

15. Disadvantages of Pre-Cooling • Both: • Metabolic rates - inaccurate perceived exertion • A reduced heart rate • can cause massive problems as athletes cannot gauge how hard to pace themselves throughout the performance. • e.g. having low rate of exhaustion means they would want to push themselves harder!

16. Post Cooling Cryotherapy is the using of modern cooling methods to treat injuries or to recover. This procedure can be used on acute (immediate) and chronic (longer term) injuries. Nerve endings become numbed to reduce the pain, and arterioles vasoconstrict to reduce blood flow to minimise swelling. There are varying opinions as to how long the cooling process should be applied to gain maximum benefit. Ice Wraps also help minimise tissue swelling.

17. Ice Baths Ice baths are mainly used for their pain-reliving properties. However, science is now proving that the advantages for ice baths are: • Blood vessels constrict, and blood is drained away from the muscles that have been working (removing lactic acid) • Once out of the bath, the capillaries dilate and ‘new’ blood flows into the muscles bringing O2 to help the functioning of the cells. Therefore this can: • reduce muscle damage • improve muscle function • reduce DOMS

18. Ice Bath Process • The performer immerses their body parts (affected areas) into the water. • The performer should also try to keep the body parts moving to prevent a barrier of warm water forming around their limbs. • Temperature of the water should be between 5-16 degrees celsius. • This should last between 7-10mins but shorter for just pain relief; progression is key! (28mins) • http://www.youtube.com/watch?v=qmXSYz0REH4

19. Disadvantages of Ice Baths • Different individuals have different sensitivity to ice, and some athletes can find this very painful • If used on the chest, it could trigger angina through constricting coronary arteries • Cannot be used with those suffering from high blood pressure as vasoconstriction will increase blood vessel pressure • The ice can burn if placed directly onto the skin!

20. How does it work?

21. Exam question • Explain why cooling aids are used as a method of improving performance and helping recovery. Give an example of one aid. • (5)

22. Cooling aids can reduce (core) temperature or sustain exercise for longer in hot environment or delays overheating or prevents dehydration 2. (injury/pain) Ice can be used to treat injuries by reducing pain/soreness 3. (swelling) Cooling aids can be used to reduce swelling/oedema/inflammation 4. (vasoconstriction) Cooling aids can result in vasoconstriction that reduces blood flow 5. (recovery after removal of cooling aid) Flush of oxygenated blood / vasodilation helps remove lactic acid 6. (recovery after removal of cooling aid) Flush of oxygenated blood helps to repair damage / reduces DOMS 7. (thermal strain) Using cooling aids reduces thermal strain of competing in warm climates to help performance Exam Question • 1. (temperature) Cooling aids can reduce (core) temperature or sustain exercise for longer in hot environment or delays overheating or prevents dehydration • 2. (injury/pain) Ice can be used to treat injuries by reducing pain/soreness 3. (swelling) Cooling aids can be used to reduce swelling/oedema/inflammation • 4. (vasoconstriction) Cooling aids can result in vasoconstriction that reduces blood flow 5. (recovery after removal of cooling aid) Flush of oxygenated blood / vasodilation helps remove lactic acid 6. (recovery after removal of cooling aid) Flush of oxygenated blood helps to repair damage / reduces DOMS 7. (thermal strain) Using cooling aids reduces thermal strain of competing in warm climates to help performance