IB SL/HL SEHS Option Cards Questions
& Answers
A.1.1 Distinguish between training, over-training and over-reaching -
ANSWERSTraining is the performance of exercise in an organised manner, on a
regular basis, with a specific goal in mind. Training is pre-planned.
Over-training is when an athlete attempts to do more training than they are physically or
mentally able to tolerate. When overtraining occurs, there is a decline in performance,
as the body is unable to recover. Over-training can cause chronic sickness and/or
fatigue, and affects a large proportion of the body systems.
Over-reaching is transient over-training. The overload from over-reaching can be
recovered from in a few days, but can also develop into over-training if an athlete does
not recover or continues to over-reach consistently.
The main difference between over-training and over-reaching is the length of time
needed to recover. Over-reaching can be a valuable training tool, however the
consensus on its efficacy is inconsistent. It is however agreed upon that appropriate
recovery must be given when over-reaching occurs.
A.1.2 Describe various methods of training - ANSWERSFlexibility training: The
systematic stretching of the muscles, tendons and other connective tissues of the body,
increasing their range of movement. Different forms of stretching include:
- Static stretching
- Dynamic stretching
- Active stretching
Strength and Resistance Training: The application of resistance against muscle
contractions, in order to increase the size, strength or power of skeletal muscle, or to
alter its metabolic profile.
Interval training: High intensity training dispersed with lower intensity training exercises.
The duration and intensity can be altered to change the overall result of training.
Plyometrics training: Fast, powerful movements of short duration, used to increase the
speed and power of muscle contractions.
Circuit training: A combination of strength and resistance training, with aerobic
cardiovascular exercises to achieve an overall increase in conditioning
Continuous training: Training that is not broken up with rest. Intensities can be varied
throughout however exercise never stops
,Fartlek training: A combination of interval and continuous training. Without a regimented
intensity, duration or rest, an athlete constantly continues to exercise however varies
their intensity purposefully throughout.
Cross-training: The use of different techniques with the goal of making improvements to
overall performance. Cross-training could use some or all of the other training methods,
with the goal of each one complimenting the other.
A.1.3 Discuss the possible indicators of overtraining. - ANSWERSResting heart rate can
fluctuate or increase unexpectedly as a result of overtraining
Decreases appetite can be caused, even in times of high output and exertion
Chronic muscle soreness can be caused consistently
Frequent upper-respiratory tract infections are a common indicator of overtraining,
generally resulting from the decreased immune function
Decreased immune function, and ability to fight infection and sickness
Sleep disturbance and a change in the body's cycle of sleep can also result
Sudden and unexplained decrease in performance is another common indicator of
overtraining, however can also be caused by numerous other factors
Fatigue, both chronically and in single instances can result from overtraining
A.1.4 Discuss how periodization should be organized to optimize performance and
avoid overtraining and injury. - ANSWERSPeriodisation is the breaking down of an
annual training plan into a series of phases. A macrocycle is broken down into the 3
main training phases:
Transition = post-season
Preparation = pre-season
Competition = Season
A macrocycle includes all 3 training phases. Within each phase of training there are
generally numerous mesocycles (distinct periods of targeted training, generally lasting
2-5 weeks) and microcylces (week long plans made in detail specifically to an athlete or
team).
A.2.1 Explain the relationship between cellular metabolism and the production of heat in
the human body - ANSWERSEnergy originates from the sun as light energy. This
energy is covered into stored chemical energy by plants. Humans obtain this energy by
eating plants, or animals who eat plants.
The energy in food molecules, generally in the form of carbohydrates, proteins and fats,
is chemically released within human cells and is stored as ATP.
ATP provides energy for human muscle contractions. Approximately 80% of the energy
produced by muscle contractions is waste, heat energy. Thus, producing heat. Via the
reactions within cells (cellular metabolism), energy is accumulated. This energy is then
used in muscle contraction, which produces heat.
, A.2.2 State the normal physiological range for core body temperature -
ANSWERSNormal range is 36.5-37.5 degrees Celsius
A.2.3 Outline how the body thermoregulates in hot and cold environments -
ANSWERSConduction:
Heat, generated within the body is conducted from and to substances that are in direct
contact with the skin. Heat moves from warmer to cooler areas.
Convection:
In cold climates, air close to the skin is warmed. If there is large amounts of air
movement, then more and more air is warmed by the body, causing heat loss. if there is
little air movement, then the body retains heat.
Radiation:
The body obtains heat from the sun through radiation. Heat energy radiates through the
atmosphere, losing more and more energy over time. There s greater radiation when
the sun is producing more heat energy.
Evaporation:
When sweat evaporates off the skin, this is a cooling mechanism for the body. The
evaporation has a cooling effect on the body, reducing body temperature - particularly in
hot climates.
A.2.4 Discuss the significance of humidity and wind in relation to body heat loss -
ANSWERSThe evaporation of sweat form the skin is the body's main cooling
mechanism. On windier days, sweat accumulated on the skin can be blown off before it
has the chance to evaporate, reducing the body's capability to remove heat. There is
also an increase in heat loss through convection on windy days.
On days of higher humidity, the air is already ladder with moisture. This reduces the
amount of sweat that is able to evaporate, reducing the ability of the body to expel heat.
A.2.5 Describe the formation of sweat and the sweat response - ANSWERSAt the onset
of exercise, heat production begins. In response to the body's rising temperature, blood
flow to the skin is increased.
The dermis leader of the skin contains millions of sweat glands. These glands produce
sweat from plasma in the blood, taking from blood that flows to the skin.
Thus, as greater blood flow is directed to the skin, during exercise, sweat glands can
extract more plasma and produce more sweat. The vaporisation of this sweat off the
skin has a cooling effect on the body.
A.2.6 Discuss the physiological responses that occur during prolonged exercise in the
heat - ANSWERS1: The sweat response:
