SEHS HL PAPER 3 STUDY GUIDE EXAM
QUESTIONS AND ANSWERS 2026
VERIFIED.
Distinguish between training, overtraining and overreaching - ANS Training
- systematic, repeated performance of structured exercise sessions over a period of time with a
specific goal
Overtraining
- when an athlete completes more training than he or she is able to physically/mentally to over
a prolonged period of time, resulting in negative symptoms
- can deteriorate health and performance
Overreaching
- when an athlete places stress on their body beyond their current limit of tolerance for a short
period of time
- combined with appropriate recovery before overreaching again can maximize training
response and encourage adaptations
>> leads to overtraining if no recovery time
>> systematic repeated performance
>> specific goal in mind
>> FITT (frequency, intensity, time, type)
Describe various methods of training - ANS Flexibility Training
@2026/2027 ALLRIGHTS RESERVED.
,- systematic stretching of muscles, tendons, and other connective tissues of body, increasing
range of motion of affected body parts
- can improve technique, fix abnormal flexibility, reduce risk of injury and allow recovery
- focuses on a goal > sport-specific
>> Static- target muscle stretched until mild discomfort & held in position (standing still)
>> Active- muscle held statically in stretch position via contraction of opposing muscle (stretch
quad by contracting hamstrings)
>> Dynamic- target muscle moved with control using repeated dynamic movements through full
ROM with gradually increasing reach/speed (stretch hip by kicking back and forth, increasing
each time)
>> Ballistic- repeated bouncing motion at point of peak stretch to attempt to force tissue
beyond normal ROM
>> Proprioceptive neuromuscular facilitation (PNF)- static stretch followed by isometric
contraction at target for 10 seconds; brief relaxation of the muscle and another static stretch
further than initial (hamstring stretch)
Strength and Resistance Training
- application of resistance against muscle contractions to increase strength, size, or power of
skeletal muscle or alter its metabolic profile; uses gravity, body weight, bands, fixed weights,
and free weights
- can change musculoskeletal system depending on method (increased bone, muscle, tendon,
and ligament strength, improved joint function, reduced risk of injury, increased bone density, &
improved neuromuscular/cardio function)
- specific goal to athlete
- uses periodization
Circuit Training
- combines S&R training exercises with aerobic/cardiovascular exercises to achieve overall
increase in conditioning
@2026/2027 ALLRIGHTS RESERVED.
,- sequence of exercises for a set amount of time/repetitions followed by short recovery before
moving onto next exercise
- completion of all exercises = circu
Discuss possible indicators of overtraining - ANS the PROCESS that leads to overtraining
syndrome
- training that exceeds athlete's toleration and does not have sufficient recovery (fail to adapt to
training, can involve outside factors)
- to prevent OTS, need to change routine to prevent overtraining and stop "going hard"
everyday > do something not as physically challenging
Symptoms...
- sudden, unexplainable and persistent performance decrement
- resting heart rate (increase = illness or reduced exercise tolerance)
- chronic muscle soreness (not DOMS, produced by increased levels of cytokines > cascade
effect producing more cytokines > systemic tissue inflammation; susceptible to athlete's
perception)
- reduced immune function
- sleep disturbance
- fatigue (altered brain chemistry)
- decreased appetite
Discuss how periodization should be organized to optimize performance and avoid overtraining
or injury - ANS Periodization is structured, organized approach to training revolving around
completion of certain "phases" of training within a given time frame, with aim of ensuring
athlete in peak physical condition for important events of their sport
- depends on specific sport, performance level, experience, performance potential and sporting
calendar
Transition (post-season)
- goal: rest and relax physically and mentally while maintaining acceptable level of physical
fitness
@2026/2027 ALLRIGHTS RESERVED.
, - 3 to 4 weeks
- no exercise unhealthy (detraining, lack of conditioning, placing strains on body on next cycle)
Preparation (pre-season)
- goal: prepare athlete with physical, psychological, technical & tactical tools necessary to
maximize performance in competitive phase
- 3 to 6 months executed appropriately
>> General preparatory phase: developing athlete's basic fitness/physical conditioning to allow
greater toleration of greater volume/intensity as phase progresses and development of
technical and tactical skills
>> Specific preparatory phase: focus to prepare athlete for competitive season with more
specific objectives to skills and technical requirements of athlete's sport
Competition
- goal: maintain general physical condition, continue improving sport-specfic skills and
technique, perfect tactical approach to competition and gain experience
- reduces training volume
- breaks down and improves sport-specific skills
- not appropriate to make large gains in fitness
Microcycle
- WEEKLY training program
- training and recovery within a week with a specific goal, which contributes to overall goal of
training phase
Mesocycle
- block of training with several macrocycles to achieve specific goal to reach overall phase goal
Macrocycle
@2026/2027 ALLRIGHTS RESERVED.
QUESTIONS AND ANSWERS 2026
VERIFIED.
Distinguish between training, overtraining and overreaching - ANS Training
- systematic, repeated performance of structured exercise sessions over a period of time with a
specific goal
Overtraining
- when an athlete completes more training than he or she is able to physically/mentally to over
a prolonged period of time, resulting in negative symptoms
- can deteriorate health and performance
Overreaching
- when an athlete places stress on their body beyond their current limit of tolerance for a short
period of time
- combined with appropriate recovery before overreaching again can maximize training
response and encourage adaptations
>> leads to overtraining if no recovery time
>> systematic repeated performance
>> specific goal in mind
>> FITT (frequency, intensity, time, type)
Describe various methods of training - ANS Flexibility Training
@2026/2027 ALLRIGHTS RESERVED.
,- systematic stretching of muscles, tendons, and other connective tissues of body, increasing
range of motion of affected body parts
- can improve technique, fix abnormal flexibility, reduce risk of injury and allow recovery
- focuses on a goal > sport-specific
>> Static- target muscle stretched until mild discomfort & held in position (standing still)
>> Active- muscle held statically in stretch position via contraction of opposing muscle (stretch
quad by contracting hamstrings)
>> Dynamic- target muscle moved with control using repeated dynamic movements through full
ROM with gradually increasing reach/speed (stretch hip by kicking back and forth, increasing
each time)
>> Ballistic- repeated bouncing motion at point of peak stretch to attempt to force tissue
beyond normal ROM
>> Proprioceptive neuromuscular facilitation (PNF)- static stretch followed by isometric
contraction at target for 10 seconds; brief relaxation of the muscle and another static stretch
further than initial (hamstring stretch)
Strength and Resistance Training
- application of resistance against muscle contractions to increase strength, size, or power of
skeletal muscle or alter its metabolic profile; uses gravity, body weight, bands, fixed weights,
and free weights
- can change musculoskeletal system depending on method (increased bone, muscle, tendon,
and ligament strength, improved joint function, reduced risk of injury, increased bone density, &
improved neuromuscular/cardio function)
- specific goal to athlete
- uses periodization
Circuit Training
- combines S&R training exercises with aerobic/cardiovascular exercises to achieve overall
increase in conditioning
@2026/2027 ALLRIGHTS RESERVED.
,- sequence of exercises for a set amount of time/repetitions followed by short recovery before
moving onto next exercise
- completion of all exercises = circu
Discuss possible indicators of overtraining - ANS the PROCESS that leads to overtraining
syndrome
- training that exceeds athlete's toleration and does not have sufficient recovery (fail to adapt to
training, can involve outside factors)
- to prevent OTS, need to change routine to prevent overtraining and stop "going hard"
everyday > do something not as physically challenging
Symptoms...
- sudden, unexplainable and persistent performance decrement
- resting heart rate (increase = illness or reduced exercise tolerance)
- chronic muscle soreness (not DOMS, produced by increased levels of cytokines > cascade
effect producing more cytokines > systemic tissue inflammation; susceptible to athlete's
perception)
- reduced immune function
- sleep disturbance
- fatigue (altered brain chemistry)
- decreased appetite
Discuss how periodization should be organized to optimize performance and avoid overtraining
or injury - ANS Periodization is structured, organized approach to training revolving around
completion of certain "phases" of training within a given time frame, with aim of ensuring
athlete in peak physical condition for important events of their sport
- depends on specific sport, performance level, experience, performance potential and sporting
calendar
Transition (post-season)
- goal: rest and relax physically and mentally while maintaining acceptable level of physical
fitness
@2026/2027 ALLRIGHTS RESERVED.
, - 3 to 4 weeks
- no exercise unhealthy (detraining, lack of conditioning, placing strains on body on next cycle)
Preparation (pre-season)
- goal: prepare athlete with physical, psychological, technical & tactical tools necessary to
maximize performance in competitive phase
- 3 to 6 months executed appropriately
>> General preparatory phase: developing athlete's basic fitness/physical conditioning to allow
greater toleration of greater volume/intensity as phase progresses and development of
technical and tactical skills
>> Specific preparatory phase: focus to prepare athlete for competitive season with more
specific objectives to skills and technical requirements of athlete's sport
Competition
- goal: maintain general physical condition, continue improving sport-specfic skills and
technique, perfect tactical approach to competition and gain experience
- reduces training volume
- breaks down and improves sport-specific skills
- not appropriate to make large gains in fitness
Microcycle
- WEEKLY training program
- training and recovery within a week with a specific goal, which contributes to overall goal of
training phase
Mesocycle
- block of training with several macrocycles to achieve specific goal to reach overall phase goal
Macrocycle
@2026/2027 ALLRIGHTS RESERVED.
