Optimizing physiological performance (IB)

Training

Training

Systematic, repeated performance of structured exercise sessions over time with a specific goal in mind. It is crucial for improvement but can be detrimental if done incorrectly.

Overtraining

When an athlete exceeds their physical and mental limits over a prolonged period, leading to decreased performance and health issues.

Overreaching

Occurs when an athlete stresses their body beyond its current tolerance for a short period, resulting in a temporary decline in performance.

Flexibility Training

Involves stretching muscles, tendons, and connective tissues to increase range of motion, including static, active, dynamic, ballistic, and PNF methods.

Static Training

when the muscle is stretched until mild discomfort and held.

Active Training

when the muscle is held statically in the stretched position via contraction of the opposing muscle

Dynamic Training

when the target muscles move in a controlled fashion using dynamic movements through the full range of motion

Ballistic Training

a repeated bouncing motion at the point of peak stretch, although it can increase injury.

Proprioceptive Neuromuscular Facilitation (PNF)

the static stretch followed by an isometric contraction for approximately ten seconds, followed by relaxing the muscle and stretching it again

Strength and Resistance Training

Utilizes gym equipment and external resistance to enhance muscular strength and endurance, focusing on specific muscle groups.

Circuit Training

Involves short periods of various exercises, emphasizing high intensity and targeting general or specific fitness components.

Continuous Training

Aerobic training for extended periods to improve stamina, requiring caution to avoid overexertion.

Cross-Training

Incorporates different training methods in a single session to target multiple fitness components simultaneously.

Interval Training

Alternates high-intensity bursts with recovery phases to enhance speed, stamina, and cardiovascular efficiency, with precautions to prevent overtraining.

Fartlek Training

Combines continuous and interval training with varying speeds, beneficial for aerobic capacity and endurance but demanding for beginners.

Plyometric Training

Focuses on explosive power development through rapid, powerful movements, improving fast-twitch muscle fibers and agility while requiring proper form to prevent injuries.

Periodization

Organizes training throughout a season into transition, preparation, and competition phases to optimize physical and mental peak performance.

Transition Phase (Post-Season)

Allows for physical and mental recovery after competition.

Preparation Phase (Pre-Season)

Develops the athlete's physical, technical, and tactical skills for peak performance in competition.

Competition Phase

Maintains fitness, refine skills and tactics, and gain competition experience

Cellular metabolism (metabolic rate)

the chemical reactions taking place in human cells that are responsible for the maintenance of life.

Core body temperature

the temperature deep within the body.

Shell body temperature

the temperature near the body surface

Heat-Related Disorders

Conditions resulting from exercising in the heat, including heat cramps, heat syncope, heat exhaustion, and heat stroke.

Heat Acclimatization

Biological changes that reduce physiological strain and improve comfort when exercising in hot conditions, preventing heat-related injuries.

Shivering

uses energy to try to boost the heat production

Peripheral Vasoconstriction

restrict any heat being lost out of the body

Nonshiveringthermogenesis

increased heat production due to enhancement of normal calorigenic metabolic processes thermogenesis, resulting from the effects of the sympathetic nervous system neurotransmitters, epinephrine, and norepinephrine, acting to increase the cellular metabolic lower-intensity muscle and other tissues, thereby increasing heat production.

Body Surface Area to Body Mass Ratio

The ratio between body mass and surface area, affecting heat preservation with more mass and less surface area being ideal.

Wind Chill

Increased wind speed accelerating heat loss through convection, leading to hypothermia risk and the need to cover exposed areas in cold weather.

Non-Nutritional Ergogenic Aids

Substances or phenomena improving athlete performance, including placebo effects, positive and negative effects, and banned substances like anabolic steroids.

Pharmacological Substances

Banned substances violating fair competition and posing health risks, including anabolic steroids, hormones, diuretics, beta-blockers, and stimulants.

Harmful Effects of Performance-Enhancing Drugs

Long-term effects of substances like anabolic steroids, EPO, beta-blockers, caffeine, and diuretics on health, including benefits and side effects.

Hypothermia

the condition of having an abnormally low body temperature

Frostbite

a medical condition in which localized damage is caused to skin and other tissues due to freezing

Anabolic Steroids

Artificially produced hormones

Erythropoietin (EPO)

a natural hormone produced by the kidney that promotes the formation for red blood cells in the bone marrow, which increases hemoglobin levels

Beta Blockers

helps to calm an individual down (lowers the heart rate)

Caffeine

Increases alertness and physical process in the body

Diuretics

a drug that can conceal the presence of a prohibited substance in urine or other samples

Mesocycle

A weekly focused training block is designed for a specific goal within a phase and consists of multiple microcycles

Microcycle

The foundation of an athlete's training program that includes all training and recovery sessions for a week.

Macrocycle

The athlete's entire training program for a season or year

Conduction

Transfer of heat through direct contact between objects

Convection

Transfer of heat through the movement of fluids

Radiation

Transfer of heat through electromagnetic waves (infrared radiation) that travel through space and can heat objects even without direct contact

Evaporation

Transfer of heat through the conversion of a liquid to a gas

Thermal Receptors

Specialized sensory neurons in the skin that detect changes in temperature (hot or cold).

Thermal Effectors

Muscles or glands that respond to signals from thermal receptors to regulate body temperature.

Placebo Effect

A phenomenon where a person experiences a beneficial effect due to the belief that they are receiving a treatment, even if the treatment itself is inert (contains no active ingredients).