IB SEHS OPTION A - OPTIMIZING PHYSIOLOGICAL PERFORMANCE
STUDY SET WITH COMPLETE SOLUTIONS 100% VERIFIED!!
Training - (ANSWER)Doing exercise in an organized way regularly with a specific goal in mind
Overreaching - (ANSWER)Placing stress on the body that is beyond the athletes current limit, a short
term occurrence
Overtraining - (ANSWER)Attempting to train more than the body can physically handle and mentally
tolerate, a long-term occurrence
Flexibility training - (ANSWER)Stretching muscles, tendons, connective tissues in order to increase the
range of motion. Types are static, dynamic, and ballistic.
Strength/resistance training - (ANSWER)Applying resistance against muscle contractions to increase
power and strength of muscles. Types are bands, bodyweight, gravity or weights
Circuit training - (ANSWER)Combination of strength and resistance training with aerobic and
cardiovascular exercises
Interval training - (ANSWER)High intensity work that alternates with low intensity recovery exercises
Plyometric training - (ANSWER)Extremely fast, powerful and short movement to increase the speed and
force of muscle contractions. These are explosive and seen with jump training
Continuous training - (ANSWER)Nonstop aerobic activities with varying intensities, like aerobic dance,
jogging or swimming
Fartlek training - (ANSWER)Combination of continuous an interval training. It is random and regulated by
the athlete
Cross training - (ANSWER)Doing different types of activities while making general improvements in
overall performance
, IB SEHS OPTION A - OPTIMIZING PHYSIOLOGICAL PERFORMANCE
STUDY SET WITH COMPLETE SOLUTIONS 100% VERIFIED!!
Indicators of overtraining - (ANSWER)Increased resting heart rate, muscle soreness, decreased appetite,
fatigue, reduce to me and function, sleep disturbance, sudden/unexplained decrease in performance,
upper respiratory tract infections
Periodization - (ANSWER)A structured and organized training approach with different phases so the
athlete peaks in time for competition
Three phases of periodization - (ANSWER)Transition (post season), preparation (preseason), competition
Transition/postseason phase - (ANSWER)Allows for recovery from fatigue, about 3 to 4 weeks but no
longer than five, light cross training should be used
Preparations/preseason phase - (ANSWER)3 to 6 months depending on the sport and athlete, general
prep like fitness and conditioning then focusing on the actual activity and more specific details
Competition phase - (ANSWER)Maintain fitness and improve technique, reduce training volume and
taper, perfect tactics and gain competitive experience
Micro cycle - (ANSWER)Weekly, specific goals to build up to the ultimate goal
Meso cycle - (ANSWER)A block (often a month) made up of micro cycles, 3 to 4 weeks of cardiovascular
training
Macrocycles - (ANSWER)Training program for an entire year or season, made up of micro and meso
cycles
Ergogenic aid - (ANSWER)A substance or phenomenon that improves an athletes performance
General things that ergogenic aids may do - (ANSWER)They may influence the physiological up capacity
of a body, improve performance, remove physiological constraints that impact performance, increase
speed of recovery from training and competition
STUDY SET WITH COMPLETE SOLUTIONS 100% VERIFIED!!
Training - (ANSWER)Doing exercise in an organized way regularly with a specific goal in mind
Overreaching - (ANSWER)Placing stress on the body that is beyond the athletes current limit, a short
term occurrence
Overtraining - (ANSWER)Attempting to train more than the body can physically handle and mentally
tolerate, a long-term occurrence
Flexibility training - (ANSWER)Stretching muscles, tendons, connective tissues in order to increase the
range of motion. Types are static, dynamic, and ballistic.
Strength/resistance training - (ANSWER)Applying resistance against muscle contractions to increase
power and strength of muscles. Types are bands, bodyweight, gravity or weights
Circuit training - (ANSWER)Combination of strength and resistance training with aerobic and
cardiovascular exercises
Interval training - (ANSWER)High intensity work that alternates with low intensity recovery exercises
Plyometric training - (ANSWER)Extremely fast, powerful and short movement to increase the speed and
force of muscle contractions. These are explosive and seen with jump training
Continuous training - (ANSWER)Nonstop aerobic activities with varying intensities, like aerobic dance,
jogging or swimming
Fartlek training - (ANSWER)Combination of continuous an interval training. It is random and regulated by
the athlete
Cross training - (ANSWER)Doing different types of activities while making general improvements in
overall performance
, IB SEHS OPTION A - OPTIMIZING PHYSIOLOGICAL PERFORMANCE
STUDY SET WITH COMPLETE SOLUTIONS 100% VERIFIED!!
Indicators of overtraining - (ANSWER)Increased resting heart rate, muscle soreness, decreased appetite,
fatigue, reduce to me and function, sleep disturbance, sudden/unexplained decrease in performance,
upper respiratory tract infections
Periodization - (ANSWER)A structured and organized training approach with different phases so the
athlete peaks in time for competition
Three phases of periodization - (ANSWER)Transition (post season), preparation (preseason), competition
Transition/postseason phase - (ANSWER)Allows for recovery from fatigue, about 3 to 4 weeks but no
longer than five, light cross training should be used
Preparations/preseason phase - (ANSWER)3 to 6 months depending on the sport and athlete, general
prep like fitness and conditioning then focusing on the actual activity and more specific details
Competition phase - (ANSWER)Maintain fitness and improve technique, reduce training volume and
taper, perfect tactics and gain competitive experience
Micro cycle - (ANSWER)Weekly, specific goals to build up to the ultimate goal
Meso cycle - (ANSWER)A block (often a month) made up of micro cycles, 3 to 4 weeks of cardiovascular
training
Macrocycles - (ANSWER)Training program for an entire year or season, made up of micro and meso
cycles
Ergogenic aid - (ANSWER)A substance or phenomenon that improves an athletes performance
General things that ergogenic aids may do - (ANSWER)They may influence the physiological up capacity
of a body, improve performance, remove physiological constraints that impact performance, increase
speed of recovery from training and competition
