TEXTBOOK IB Sports & Exercise Health Science - Unit 4 Test Terms Textbook summaries

Training

A structured program of physical activity designed to improve performance and fitness

Undertraining

Insufficient training stimulus leading to little or no improvement in performance

Overreaching

Short-term excessive training causing temporary fatigue and performance decline, recoverable with rest

Overtraining

Long-term excessive training without recovery leading to chronic fatigue and decreased performance

Specificity

Training must match the demands of the sport to be effective

Progressive overload

Gradually increasing training load to continue improving performance

Recovery

Allowing time for rest so the body can repair and adapt

Variety

Changing training methods to prevent boredom and overuse injuries

Reversibility

Fitness is lost when training stops or decreases

Periodization

Planned variation of training intensity and volume over time

Periodized training programme

A structured plan dividing training into phases to optimize performance and recovery

Macrocycle

The overall training plan (usually a year)

Mesocycle

A medium-length training phase focusing on a specific goal

Microcycle

A short training cycle (usually a week)

Peaking

Reaching optimal performance at the right time

Tapering

Reducing training load before competition to allow recovery

Frequency

How often training occurs

Intensity

How hard the athlete trains

Duration

Length of each training session

Training response

How the body adapts to training (e.g., improved strength or endurance)

Continuous training

Steady exercise at a constant pace

Interval training

Alternating periods of work and rest

Fartlek training

“Speed play” with varied intensity and pace

Resistance training

Using weights or resistance to improve strength

Plyometric training

Explosive movements to improve power

Flexibility training

Exercises to increase range of motion

Training programme considerations

Factors like age, fitness level, goals, recovery, and injury risk when designing training

Overtraining syndrome (OTS)

A chronic condition of fatigue, decreased performance, and mood changes due to excessive training

Impact of OTS

Reduced performance, fatigue, increased injury risk, hormonal imbalance

Causes of OTS

Too much training, not enough recovery, poor nutrition, stress

Diagnosis of OTS

Monitoring performance, heart rate, mood, and blood markers

Issues with diagnosis

Symptoms are non-specific and difficult to measure accurately

Genetics

Inherited traits that influence performance and training response

Responders

Individuals who show significant improvement from training

Non-responders

Individuals who show little or no improvement from training

Protective equipment

Gear used to reduce injury risk (e.g., helmets, pads)

Sporting rule change

Modifying rules to make sports safer

Injury prevention programmes

Structured exercises to reduce injury risk (e.g., strength, balance training)

Scaling sporting equipment

Adjusting equipment size or weight to suit the athlete

Injury treatment

Methods used to manage and heal injuries (e.g., rest, rehab)

Injury

Physical damage to the body caused by stress or trauma

Risk

The likelihood of injury occurring and its potential severity

Risk of injury

Probability × severity of injury

Risk factors of injury

Variables that increase the likelihood of injury

Internal risk factors

Personal characteristics affecting injury risk

Age (risk factor)

Younger or older athletes may have higher injury risk due to development or degeneration

Previous injury (risk factor)

Past injuries increase likelihood of re-injury

Sex differences (risk factor)

Biological differences affecting injury patterns

Pregnancy (risk factor)

Changes in hormones and biomechanics increase injury risk

Congenital factors

Genetic traits affecting injury susceptibility

External risk factors

Environmental or external influences on injury risk

Personal protective equipment (risk factor)

Lack or improper use increases injury risk

Performance (risk factor)

Poor skill level or fatigue increases injury risk

Training (risk factor)

Poorly planned training increases injury risk

Playing surface

Surface type affecting traction and injury likelihood

Biomechanical set-up

Equipment or technique affecting movement efficiency and injury risk

Musculoskeletal injuries

Injuries to muscles, bones, ligaments, or tendons

Acute injuries

Sudden injuries from a single event

Chronic injuries

Injuries that develop over time from repeated stress

Overuse injuries

Injuries caused by repetitive strain without recovery

Technique and injury risk

Poor technique increases stress on tissues, leading to injury

Biomechanical maladaptations

Incorrect movement patterns that increase injury risk

Correcting biomechanics

Improving technique reduces stress on the body and lowers injury risk