Performance-enhancing drugs, warm up and cool down

Physical Education (1PE0) · Pearson Edexcel GCSE (9-1) · 5 min read · Updated: Sep 7, 2026

Introduction: Staying Safe and Playing Fair

Welcome to one of the most important parts of your Physical Education course! In this chapter, we are looking at how athletes prepare their bodies for action and the choices they make regarding performance-enhancing drugs (PEDs). Whether you are a Sunday league footballer or an Olympic sprinter, understanding how to warm up, cool down, and the dangers of "shortcuts" like drugs is vital for success and safety.

We will break this down into two main parts: first, the rules and risks of PEDs, and second, the right way to start and end every exercise session.

Section 1: Performance-Enhancing Drugs (PEDs)

In competitive sport, everyone wants to win. However, some performers use illegal substances to get an unfair advantage. For the Edexcel exam, you need to know a specific "closed list" of drugs, what they do for performance (the "positives"), and how they hurt the performer (the "negatives").

The "Big List" of PEDs

Don't worry if these names look like science-speak at first. Here is the breakdown of what they are and why someone might risk using them:

1. Anabolic Steroids
What they do: They mimic the hormone testosterone to help grow muscle mass and strength quickly.
Who might use them: Power athletes like weightlifters or 100m sprinters.
The "Negative": Can cause extreme aggression ("roid rage"), heart disease, and liver damage.

2. Beta Blockers
What they do: They lower the heart rate and keep the hands steady by blocking the effects of adrenaline.
Who might use them: Performers in "steady-hand" sports like archery, shooting, or snooker.
The "Negative": Can make the heart rate too slow or cause tiredness and low blood pressure.

3. Diuretics
What they do: They increase the amount of water leaving the body through urine. This leads to rapid weight loss.
Who might use them: Boxers or jockeys who need to "make weight" for a fight or race. They can also be used to "flush" other drugs out of the system (masking agents).
The "Negative": Severe dehydration and kidney failure.

4. Narcotic Analgesics
What they do: These are very strong painkillers that mask pain from injuries.
Who might use them: An injured athlete who wants to keep competing despite a serious hurt.
The "Negative": They are highly addictive and can lead to the athlete making an injury much worse because they can't feel it.

5. Peptide Hormones (EPO and GH)
What they do:
- EPO (Erythropoietin): Increases red blood cell production, which means more oxygen gets to the muscles.
- GH (Growth Hormone): Helps build muscle and repair body tissue.
Who might use them: EPO is for endurance athletes (cyclists/marathon runners); GH is for power athletes.
The "Negative": EPO can make the blood so thick it causes a stroke or heart attack.

6. Stimulants
What they do: They affect the central nervous system, making the athlete feel more alert, energetic, and focused.
Who might use them: Any athlete wanting a "burst" of energy or faster reaction times.
The "Negative": Can lead to high blood pressure, heart rhythm problems, and addiction.

7. Blood Doping
What it is: This isn't a pill, but a process. An athlete removes their own blood, freezes it, and re-injects it just before a race to increase red blood cell count.
Who might use it: Long-distance runners and cyclists.
The "Negative": Risk of blood clots and infections from needles.

Summary Table: Positive vs. Negative Effects

Positive effects on performance: Increased strength, better endurance, faster recovery, steadier nerves, or reaching a specific weight category.

Negative effects on lifestyle: Disqualification and being banned from sport, loss of reputation/sponsors, and severe long-term health problems (even death).

Quick Tip: If an exam question asks for a "negative effect on lifestyle," don't just talk about health. Mention the shame and financial loss of being banned!

Section 2: The Warm Up

Before any training or match, you must prepare your body. A good warm up isn't just "jogging for a bit"—it has specific phases and purposes.

Why do we warm up? (The Purpose)

To prevent injury: Warm muscles are more flexible and less likely to tear.
To increase body temperature: This helps chemical reactions in the muscles happen faster.
Mental preparation: It helps the athlete focus and get "in the zone."
Increase heart rate: This starts getting oxygen-rich blood to the working muscles.

The Three Phases of a Warm Up

You need to know these in order:

Phase 1: Pulse Raising
Activity: Light jogging, cycling, or skipping.
Significance: Slowly increases the heart rate and body temperature.

Phase 2: Stretching
Activity: Stretching the muscles that will be used (e.g., stretching hamstrings for a footballer).
Significance: Increases the range of movement at the joints and reduces injury risk.

Phase 3: Skill-Related (or Drills)
Activity: Throwing a ball, practicing serves in tennis, or dribbling drills.
Significance: Wakes up the nervous system and prepares the specific muscles for the actual movements of the sport.

Section 3: The Cool Down

Stopping exercise suddenly is a bad idea! A cool down helps your body return to its resting state safely.

Why do we cool down? (The Purpose)

To allow the heart rate to return to normal: This prevents blood from "pooling" in the veins, which can make you feel dizzy.
To remove waste products: It helps clear out lactic acid from the muscles.
To reduce muscle soreness: It helps prevent "DOMS" (Delayed Onset Muscle Soreness) the next day.

What activities are included?

A cool down usually involves light exercise (like a slow walk or jog) followed by static stretching (stretches held for 10-30 seconds).

Key Takeaways for the Exam

PEDs: Remember the specific drugs. Beta blockers = steady hands. EPO = endurance. Diuretics = weight loss. All of them carry massive health and career risks.

Warm Up: It's about Pulse Raising → Stretching → Skill Drills. The main goal is injury prevention and readiness.

Cool Down: The goal is a gradual return to rest and removing lactic acid.

Note: For more on how training affects the body long-term, see the "Long-term effects of exercise" chapter. For information on checking if you are ready to train, see the "Injury prevention, injuries and RICE" chapter.

Quick check

Can you answer these now?

Open each question to check the key ideas from this chapter.

What are Anabolic Steroids and which athletes typically use them?

Anabolic Steroids mimic testosterone to increase muscle mass and strength; they are typically used by power athletes like weightlifters or 100m sprinters.

How do Beta Blockers affect athletic performance and in which sports are they used?

Beta Blockers lower the heart rate and reduce shaking (tremors), making them ideal for "steady-hand" sports like archery, shooting, or snooker.

What is the primary purpose of Diuretics in sport?

Diuretics are used to cause rapid weight loss through increased urination or to act as "masking agents" to flush other illegal substances out of the body.

Why might an athlete use Narcotic Analgesics, and what is the danger?

Athletes use them to mask pain from serious injuries so they can continue competing, but this risks making the injury much worse and leads to addiction.

What is the difference between EPO and Growth Hormone (GH)?

EPO increases red blood cell production for endurance, while Growth Hormone (GH) builds muscle and repairs tissue for power.

How do Stimulants improve performance and what are the associated risks?

Stimulants increase alertness and reaction speed by affecting the central nervous system, but they can cause high blood pressure and heart rhythm issues.

What is Blood Doping and which type of athlete uses it?

Blood Doping is the process of removing, freezing, and re-injecting an athlete's own blood to increase red blood cell count for endurance sports.

What are the "lifestyle" consequences of using PEDs?

The consequences include disqualification, being banned from the sport, loss of reputation/sponsors, and financial ruin.

What are the four main purposes of a warm up?

To prevent injury, increase body temperature, prepare mentally, and increase the heart rate.

What are the three phases of a warm up in the correct order?

1. Pulse Raising, 2. Stretching, 3. Skill-Related Drills.

Why is it important to perform a cool down after exercise?

To allow the heart rate to return to normal, remove lactic acid, and reduce muscle soreness (DOMS).

What activities should be included in a typical cool down?

A cool down should involve light exercise (like a slow walk) followed by static stretching.

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