IB sport last test

How does progesterone affect body temperature and psychological state?

Progesterone raises the body's thermoregulatory set-point, increasing body temperature slightly. It is also associated with relaxation, drowsiness, and reduced alertness

How do decreases in oestrogen affect bone health?

 Lower oestrogen levels reduce bone mineral density because oestrogen helps regulate bone remodeling. When levels decrease, bone breakdown can exceed bone formation

How can hormonal changes affect training?

Hormonal changes can influence fatigue, recovery, body temperature regulation, and mood, which may affect performance and training intensity.

Difference between psychological states and psychological skills?

Psychological states are temporary feelings such as anxiety or confidence, while psychological skills are learned techniques such as imagery or goal setting used to regulate those states.

 Examples of states and skills

States: anxiety, confidence, motivation
Skills: imagery, goal setting, self-talk

How can athletes develop psychological skills?

Through structured training programs including practice of imagery, goal setting, concentration exercises, and mental rehearsal

Outcome goals

Focus on the result of a competition compared with others (e.g., winning a race).

Performance goals

Self-referenced standards of performance (e.g., improving a personal best time)

Process goals

Focus on the technique or actions required to perform well (e.g., maintaining proper running form).

Why combine goal types?

Using all three keeps athletes focused on controllable actions and personal improvement, reducing pressure and anxiety associated with outcome goals

Mechanisms explaining why goals improve performance

• Goals focus attention on relevant tasks.

• Goals increase effort.

• Goals enhance persistence.

• Goals encourage strategy development.

How goal setting helps athletes stay motivated and persistent during training

-By providing clear direction, enhancing focus, building confidence through tracked progress, and fostering resilience against setbacks. -

-By setting SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound), athletes turn abstract ambitions into actionable, daily training steps, maintaining motivation during tough periods

Two misconceptions

Sports psychology is only for elite athletes.
Sports psychology is only used to fix problems

Why is sports psychology useful for all athletes?

Mental skills can improve focus, motivation, confidence, and performance for athletes at all levels

Why is sport psychology not a quick fix?

Psychological skills require consistent practice and development, similar to physical skills

Internal injury risk factors

Factors within the athlete that increase injury risk

Examples of internal injury risk factors

• Previous injury

• Muscle weakness or imbalance

• Poor flexibility

Why a previous injury increases risk of another

 Incomplete rehabilitation can leave tissues weaker and more susceptible to reinjury.

External injury risk factors

Environmental or situational factors outside the athlete that increase injury risk

 Examples of external injury risk factors

• Playing surface

• Equipment

• Weather conditions

Equipment/environment effects

 Improper equipment or unsafe surfaces can increase stress on the body or cause accidents

Acute injury

Occurs suddenly due to a single traumatic event (e.g., sprain, fracture, contusion)

Chronic injury

Develops gradually due to repeated stress over time (e.g., tendonitis, stress fractures)

Training load and chronic injury

 Excessive or repetitive training without adequate recovery can lead to overuse injuries.

Prehabilitation

Training designed to prevent injuries before they occur

 Three injury prevention strategies

• Strength training

• Balance and stability exercises

• Proper warm-up and flexibility training

Strength/balance training

Improves joint stability, muscle coordination, and control, reducing injury risk

Risk definition

Risk is the possibility that harm or injury may occur during an activity.

Magnitude of risk

 The combination of the likelihood of an injury occurring and the severity of the potential harm

Example showing how likelihood and severity combine to determine risk

A sport with frequent minor injuries may have lower overall risk than one with rare but severe injuries

Definition of CVD

 A group of diseases affecting the heart and blood vessels.

Modifiable vs non-modifiable risk factors

 Modifiable factors can be changed through lifestyle choices, while non-modifiable factors cannot

Modifiable risk factors

• Smoking

• Physical inactivity

• High cholesterol

• Poor diet

Non-modifiable risk factors

• Age

• Genetics

• Sex

• Ethnicity

Definition of Hypokinetic diseases

Diseases associated with physical inactivity.

How inactivity contributes

Lack of movement leads to reduced cardiovascular fitness, metabolic dysfunction, and increased body fat

• Examples: Cardiovascular disease, Type 2 diabetes, Osteoporosis, some cancers, obesity, mental-ill health

Exercise prevention

Regular physical activity improves cardiovascular health, metabolism, and bone density

J-shaped model

 Moderate exercise lowers illness risk compared with sedentary individuals, but excessive intense training increases risk

 Benefits of moderate exercise

Moderate exercise enhances immune surveillance and improves overall immune function

Strategies for immune health

• Adequate sleep

• Balanced nutrition

• Moderate training with proper recovery

 Energy balance equation

Energy intake minus energy expenditure determines weight change.

 Intake greater than expenditure

Leads to weight gain

Expenditure greater than intake

Leads to weight loss

 Importance of energy balance

Maintaining balance supports healthy body composition and optimal performance

Physical benefits

• Improved cardiovascular health

• Stronger bones and muscles

• Better weight management

• Reduced disease risk

 Mental health benefits

Exercise reduces anxiety, depression, and stress through physiological and psychological mechanisms.

Cognitive benefits

 Exercise improves memory, attention, and brain function

Three mechanisms linking exercise to well-being

• Endorphin release

• Improved self-esteem

• Social interaction

Anxiety/depression reduction

-Exercise releases neurotransmitters that improve mood and reduce stress.
-Regular exercise helps regulate circadian rhythms and improves sleep quality.

Goal setting and anxiety

Process and performance goals focus on controllable factors, reducing pressure and anxiety while improving concentration

 Injury prevention program example

Internal factors addressed:

• Strength training for muscle imbalances

• Flexibility training

• Rehabilitation for previous injuries

External factors addressed:

• Proper footwear/equipment

• Safe playing surfaces

• Appropriate training load

   Also discuss training and environment modifications

Exercise and immune function (J-curve)

 Moderate exercise strengthens the immune system and lowers illness risk, while excessive intense training can temporarily suppress immunity and increase illness susceptibility.