IB SEHS - OPTION A (In my own words... sorta)

Peripheral vasoconstriction

shunting blood towards the core, rather than extremities

Continuous

you don't stop

Fartlek (speed play)

you don't stop but you change it up every once in a while

A.2.14: Explain why swimming in cold water represents a particular challenge to the body's ability to thermoregulate

you lose a lot of heat if you're underwater with ice so unless you're in recovery from training or fell into a pond while skating, you should avoid cold water

Active recovery

you're training super lightly as a way of recovery

Placebo effect

your brain thinks it's helping you, but nothing actually happens

Strength and Resistance

applying more resistance to increase power and strength in muscles (includes gravity/body weight, rubber bands, weight machines, and free weights)

Cryotherapy

body cooling for therapeutic purposes

Interval

cardio that changes from high to low intensity periodically

A.3.4: Discuss why pharmacological substances appear on the list of banned substances

cheating is for the weak

Cross-training

combines all types of training

Overtraining

doing more training than the body can handle physically/mentally

Overreaching

excessive training on a short-term basis (not as bad as overtraining)

Training

exercising regularly with a goal in mind (done in an organized manner)

Wind chill

factor that causes you to lose heat faster through wind (can be amplified by age, health, wind speed, surface area to volume ratio, and clothing)

Specific preparatory phase

focus shifts to prepare you for competitive phase; participate in low stake events

Plyometrics

generating great strength at high speeds through a stretch and contraction sequence of the muscles

Transition (post-season)

gives you a couple of weeks to rest and relax after a season

Conduction

heat transferred through direct contact (clothes, air, etc.)

Radiation

heat transferred through energy waves (body heat)

A.2.4: Discuss the significance of humidity and wind in relation to body heat loss

if it's hot outside, then these help you to cool down if it isn't, then these really suck

Convection

moving heat from one place to another through air or water

Physiological recovery

reduced blood lactate concentration

Circuit

strength and resistance training with some cardio mixed in here and there

Flexibility

stretching to increase range of motion (includes static, active, dynamic, ballistic, and proprioceptive neuromuscular facilitation (PNF))

competition

the real deal; maintenance of training is needed

Macrocycle

training for the entire year or season

Preparation (pre-season)

you train for your specific goal for around 3-6 months

Damages of erythropoietin

*Blood clots *Stroke *Death

A.3.3: List five classes of non-nutritional ergogenic aids that are currently banned by the International Olympic Committee (IOC) and the World Anti-Doping Agency (WADA)

*Anabolic steroids *Hormones and related substances *Diuretics and masking agents *Beta blockers *Stimulants

Damages of diuretics

*Dehydration *Hindered thermoregulation *Reduce plasma volume *Fatigue *Muscle cramps

Damages of anabolic steroids

*Liver damage *Heart and immunity problems *Acne *Behavior changes

A.2.8: Outline what steps should be taken to prevent and to subsequently treat heat-related disorders

*Stop exercise *Plan carefully *Wear an ice vest (?) *Avoid direct sunlight *Go to cooler environment *Put feet up *Ice armpits and groin *Immerse yourself in cold water or ice *Wear lightweight, loose-fitting clothing during competition *Avoid lengthy warm-up periods of the day of the competition *Make sure you're allowed to hydrate yourself *Hydrate yourself *Learn how to monitor urine color (aim for a lemonade shade)

"Benefits" of anabolic steroids

*Substances that mimic the effects of testosterone *The increase protein synthesis resulting in the build-up of muscle

A.2.2: State the normal physiological range for core body temperature

37 +/- 1 degrees Celsius

General preparatory phase

basic fitness & physical conditioning

A.2.12: Explain why the body surface area to body mass ratio is important for heat preservation

if you're big and tall, you'll have a small body surface to mass ratio, meaning that you won't get cold too quickly (if you're small and short, like a child, you will be much more susceptible to the cold)

Shivering

if you've ever been super cold, you know what this is (this produces heat without you realizing it)

Symptomatic recovery

reduced muscle soreness

A.2.6: Discuss the physiological responses that occur during prolonged exercise in the heat

*Cardiovascular drift *Use of glycogen *Reduced sweating response over time *Vasodilation *Reduced blood flow to muscles *Increase in core temperature *Death (if you reach this, you're a Class-A chump)

Damages of caffeine

*Restlessness *Insomnia *Tremors *Cancer *Heart issues *Hallucinations

Ergogenic aids

any substance that helps you improve your performance (usually... drugs)

A.4.4: Outline the importance of planned recovery between workout sessions as part of the training programme

respect your body; let it rest every once in a while if you don't want it to collapse when you need it the most

Evaporation

the hotter it is, the more this occurs in order to cool down the body

Mesocycle

training specifically for your goal (fits within one of the training phases)

Microcycle

training weekly to build a foundation for a longer term program

A.4.8: Discuss the use of different types of cryotherapy for elite and recreational athletes

*Analgesic and anti-inflammatory effects for soft tissue *Perception of enhanced recovery rates and improved performance *Risks associated with exposure to prolonged or extreme cold *Costs of the different therapies

A.1.3: Discuss possible indicators of overtraining

*Changes to resting heart rate *Chronic muscle soreness *Reduced immune function and frequent upper-respiratory tract infections (coughs and colds) *Sleep disturbance *Fatigue *Decreased appetite *Sudden and unexplained decrease in performance

A.2.17: Discuss the precautions that should be taken when exercising in the cold

*Clothing insulation based on intensity of exercise *Hydration *Exposed skin kept to a minimum *Insulation priority to feet, hands, face and ears *Core body temperature preserved *Carbohydrate ingestion for increased glucose metabolism

A.2.16: Describe the health risks of exercising in the cold, including cold water

*Frostbite *Hypothermia *Death (if it's your fault, you're a chump)

A.2.7: Discuss the health risks associated with exercising in the heat

*Heat-related disorders include heat cramps, heat exhaustion and heat stroke *Younger people (like children) shouldn't exercise in excessively hot or cold environments

"Benefits" of erythropoietin

*Hormone produced naturally in the kidney that stimulates RBC development in bone marrow

A.2.1: Explain the relationship between cellular metabolism and the production of heat in the human body

*Humans need energy to produce heat in order to maintain the core temperature *Humans need energy to perform mechanical work like exercise *The body uses oxygen and food to make energy *ATP can be converted into other forms of energy *During exercise, the net ATP production increases *About 60 to 70% of energy is turned into heat *As metabolism increases, more heat is produced *The heat production will be at a constant rate if at rest within a stable thermoneutral environment

"Benefits" of diuretics and masking agents

*Increase water loss and conceal the banned substance in the urine

A.2.10: Discuss the physiological and metabolism adaptations that occur with heat acclimatization

*Increased plasma volume *Increased salt retention *Reduced heart rate *More blood goes to skeletal muscles *Decreased resting core temperature *Increased sweat response *Reduced rate of muscle glycogen utilization

Damages of beta blockers

*Low blood pressure *Fatigue *Lower HR all of which lead to lower aerobic capacity overall

"Benefits" of beta blockers

*Medication used to block the effects of adrenaline *Reduce heart rate, blood pressure, muscle tremors and anxiety

A.4.2: Outline the reasons for active recovery immediately after a training session or competition

*Raised circulation rate *Enhanced blood lactate removal *Accelerated raising of blood pH

A.4.5: Outline the use of compression garments for sports recovery

*They provide a means of applying mechanical pressure at the body surface, thereby compressing and supporting underlying tissue *They are relatively low cost, easy to use and are non-invasive *Evidence of any enhancement of recovery is inconclusive

A.2.15: Discuss the physiological responses to exercise in the cold

*Vascular shunting *Decreased muscle function *Fatigue sooner and affects performance *Body processes slow down *Shivering responses greatened *Heart rate decreases and cardiac output decreases *Metabolic responses

A.4.7: Describe cryotherapy procedures used for recovery in sports

*Whole body cooling (WBC) *Cold water immersion (CWI) *Contrast water therapy (CWT) *Ice packs

A.2.5: Describe the formation of sweat and the sweat response

*water evaporates from your respiratory passages *accounts for 80% of total heat loss if you're physically active but only 20% if you're not *not 100% effective if sweat is toweled or dripped off

Thermoregulation

being able to keep yourself at your usual core temperature despite the weather outside

Psychological recovery

improved preparedness for the next session/competition

Nonshivering thermogenesis

increases the cellular metabolism rate and thereby increases heat production

Placebo

substance that doesn't do anything to you

A.2.9: Describe how an athlete should acclimatize to heat stress

they should start by training in those environments for 5-10 days while taking the steps to prevent themselves from suffering heat consequences

Periodization

training but you know what you're doing (not injuring yourself, not overtraining, etc.)