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SEHS Option A1-3 Notes
Notes for Option A, 1-3
Subject
Sports, Exercise, and Health Science SL
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IB
Academic year: 2023/2024
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A Training
A.1: Distinguish
between training, overtraining and overreaching.
Training is performing exercise in an organized manner on a regular basis
with a specific goal in mind (cross reference with 6). Overtraining is
when an athlete attempts to do more training than he or she is able to
physically and/or mentally tolerate.
Overtraining results in a number of symptoms that are highly
individualized.
Overreaching is transient over-training.
A.1: Describe various methods of training.
• strength and resistance training
Description: making use of the gym equipment and using external
resistance to improve muscular strength and endurance.
Benefits: Can isolate particular muscle groups to focus on. In a
controlled setting, easy to manipulate the weight desired.
Safety: Correct technique must be used or else it will create
negative effects and increase the risk of injury.
• circuit training
Description: Short time spent at many different types of exercises.
High intensity
Benefits: can be general training or be made to suit specific
components of fitness. Can be made to use no equipment,
interesting as there is a wide ranger of activities - higher
motivation.
Safety: needs a large area for stations to be set up. If done in close
confines it is more likely for an accident to occur.
• continuous training
Description: aerobic training for long periods of time. Could be an
hour long jog or a extensive cycle.
Benefits: Improves stamina which is important for many sport
situation. No equipment needed and can be done anywhere.
Safety: needs to make sure that it doesn't surpass what the body
can handle
• cross-training
Description: using various methods of training in a single session
Benefits: can train more than one type of fitness at once. Avoids
tedium.
Safety: need to make sure the proper technique is used in the
equipment
A.1: Discuss how periodization should be organized to optimize
performance and avoid overtraining and injury.
Periodization is the organization of training throughout a season so that
an optimal physiological and psychological peak can be reached. In its
simplest form periodization consists of 3 stages:
1. Resting Phase or Transition (Post season)
2. Pre-season (1) Preparation and (2) Pre competition
3. Competitive Season
Microcycle Mesocycle Macrocycle
How one organizes training over a time frame of a year in order to reach
peak at the desired time during the most important competition of their
season.
A Environmental factors and physical performance
A.2: Explain the relationship between cellular metabolism and
the production of heat in the human body.
The production of heat in the human body
All energy originates from the sun as light energy
Chemical reaction in plants convert light into stored chemical
energy
We obtain energy by eating the plants or animals containing the
energy
The body utilizes oxygen and food to produce energy - the reaction
dependent on the mixture of macro and micro nutrients in the
presence of oxygen
energy metabolism is controlled by many hormones
including: insulin, glucagon, adrenaline and growth hormones
Basal metabolic rate: amount of energy expended daily at rest,
release of this energy is sufficient only for basic daily routine
Cellular metabolism (metabolic rate) are the chemical reactions taking
place in human cells which are responsible for the maintenance of life
We get our energy from food, which is chemically released within our cells
as energy. This energy is stored in bodily tissues as a more dense energy
compound called adenosine triphosphate (ATP). The splitting of ATP is
what provides to muscles with energy to contract.
Heat is a byproduct of metabolism: to get rid of the heat, it must be
transferred away from the core, and be redistributed to the skin, where it
can be lost to the environment.
When metabolism increases, more heat is produced
When metabolism decreases, less heat is produced
Humans require ENERGY to:
1. produce heat in order to maintain the internal body temperature
at around 37°C
2. to produce force (mechanical work) during muscle contraction
Muscle contraction is about 20 percent efficient, with around 80% of
this energy released as heat which must be removed from the body to
avoid heat storage and too much of an increase in body temperature
through:
(1) Conduction, (2) Convection, (3) Radiation & (4) Evaporation
ATP exists in every living tissues and its breakdown (aka catabolism)
gives energy for all life functions eg. action of the liver, brain and
contraction of muscle tissue
Muscular-skeletal system through catabolic reactions convert
biochemical energy from organic molecules into ‘mechanical’ energy
(muscle contraction) and then ultimately to heat energy.. molecule
called adenosine triphosphate (ATP);
A.2: State the normal physiological range for core body
temperature.
37 degrees
0 + or - degree of error
gradient between skin and environment and thus between the skin and
core. Humidity imposes a heat loss barrier to the evaporative process and
this severely limits our ability to perform. This then puts more pressure
on the circulatory system and the result is an elevated heat rate.
When exercising it is important to remember that:
If you were exercising (which produces heat) or enter a steamy
sauna, your skin blood vessels would vasodilate to direct that warm
blood towards the skin surface so heat can be dispersed.
During heavy work, muscles need more blood flow, which reduces
the amount of blood available to flow to the skin and release the
heat.
In the wind:
Wind increases the speed of evaporation as it carries the sweat particles
away. The wind increases the thermal gradient.
A.2: Describe the formation of sweat and the sweat response.
Sweating causes a decrease in the core temperature of the body
(sweating cools the body). Heat stored in the blood is sent to the skin by
vasoconstriction directing it so the heat can escape the body and
evaporate away from the skin, down a concentration gradient.
Sweating is more common in hot environments as the body, in use of
homeostasis, wishes to keep its temperature at the optimal temperature.
Sweating is more persistent in humid climates as the rate of evaporation
is less due to the density of water in the air surrounding the performer.
Sweating rate depends on the following:
intensity of the activity
environmental conditions
fitness
acclimatization
type and amount of clothing worn
A.2: Discuss the physiological responses that occur during
prolonged exercise in the heat.
Physiological Adaptations - Maximal sweat rates can reach 2-3 L per hour
which means:
o Loss of fluid
o Loss of body mass
o Decrease in plasma volume
o Altered electrolyte balance
o Less urine production due to the retention of sodium and fluids
o Decreased central blood volume and stroke
o Decreased stroke volume
o Increased heart rate and thus more cardiac work
A.2: Discuss the health risks associated with exercising in the
heat.
A.2: Outline what steps should be taken to prevent and to
subsequently treat heat-related disorders.
Heat-related disorders include
heat cramps
Symptoms: painful cramps (legs), flushed and moist skin
Treatment: move to a cool place and rest, remove excess clothing and
place cool cloths on the skin, fan skin, drink sports drinks containing salt
and sugar (gatorade), stretch cramped muscles slowly and gently.
heat exhaustion
Symptoms: muscle cramps, pale moist skin, high fever, nausea,
vomitting, diarrhea, headache, fatigue, weakness, anxiety and faint
feeling
Treatment: move to a cool place and rest, remove excess clothing and
place cool cloths on the skin, fan skin, drink sports drinks containing salt
and sugar (gatorade), if no improvement or unable to take fluids, go to
an emergency department immediately, IV (intravenous) fluids may be
needed
heat stroke.
Symptoms: warm and dry skin, high fever, increased heart rate, loss of
appetite, vomitting, diarrhea, headache, fatigue, confusion, agitation,
lethargy, stupor, seizure, coma, death
Treatment: move to a cool place and rest, call 911, medical
emergency, remove excess clothing and drench skin in cool water, fan
skin, place ice bags on armpits and groin areas, offer cool fluids is alert
Peripheral Vasoconstriction: restrict any heat being lost out of the body
Nonshiveringthermogenesis: increased heat production due to enhanc
ement of normal calorigenic metabolic processes. thermogenesis resulting
from the effects of the sympathetic nervous system neurotransmitters, epi
nephrine, and norepinephrine, acting to increase the cellular metabolic rat
e in skeletal muscle and other tissues, thereby increasing heat production.
In a specialized form of adipose tissue, brown fat, the effect of the sympat
hetic neurotransmitters is to increase the rate of uncoupled oxidative phos
phorylation by the mitochondria, which results in heat production without f
ormation of adenosine 5'-triphosphate.
A.2: Explain why the body surface area-to-body mass ratio is
important for heat preservation
A.2: Outline the importance of windchill in relation to body
heat loss
A.2: Explain why swimming in cold water represents a
particular challenge to the body’s ability to thermoregulate
cold water is cold and icy and swimming in general is not fun. overall body
not very happy (understandably)
A.2: Discuss the physiological responses to exercise in the cold
Muscle function
Metabolic rate
A.2: Describe the health risks of exercising in the cold,
including cold water.
Frostbite and Hypothermia
A.2 Discuss the precautions that should be taken when
exercising in the cold
Clothing is important in retaining body heat and maintaining a higher
core body temperature. Layering is often used to increase the effect of
this as well as particular types of clothing. Clothing is important in
controlling your body temperature and preventing health issues related
with the cold.
Insulation is measure in CLO, a unit which makes up an index relating
articles of clothing to the efficiency with which they insulate the body.’0’
CLO’s is the equivalent of a naked person, whereas ‘1’ is a completely
insulated person
Dehydration is a problem in the cold weather as well, the combination of
heavy clothes and intense exercise can result in fluid loss and hence is a
danger in exercising in cold environments. Drinking plenty of fluids is an
important way to combat the dangers of dehydration in the cold
Inhaling cold air According the a research journal, the effects of
inhalation of cold air during exercise for 6 subjects are as follows; Heart
rates and minute ventilations during the most strenous exercise averaged
approximately 170 bpm and 70 l, respectively. Diastolic blood pressure
was significantly lower, during cold air inhalation. Oxygen uptake and
respiration rate were not affected by cold air breathing; and no subject
complaints were attributable to cold air inhalation. Recent studies in the
literature suggest that cold air is not fully warmed in the upper respiratory
passages; however, the present study observed only slight changes in
measured physiological responses to rest and exercise with cold air
breathing. To warm the air before you breathe it, use a scarf or mask.
Avoid Overdressing: Running and other forms of strenuous outdoor
exercise can make the athlete feel as if it 20-30 warmer. Overdressing can
lead to more sweating than the appropriate amount and layers would
generate, and that sweating can cause the body to become wet and cold.
In general, if dressed with appropriately, one should feel slightly cold
when starting to exercise.
A Non-nutritional ergogenic aids
A.3: Discuss the proposed and actual benefits that some
athletes would hope to gain by using anabolic steroids,
erythropoietin (EPO), beta blockers, caffeine and diuretics.
A.3: Outline the possible harmful effects of long-term use
of anabolic steroids, EPO, beta blockers, caffeine and diuretics.
Anabolic Steroids:
Artificially produced hormones.
Benefits:
promote muscle growth
produces lean body weight
Side Effects:
liver damage
acne
excessive aggression
Erythropoietin (EPO):
A natural hormone produced by the kidney that promotes the formation
of red blood cells in the bone marrow, which
increases haemoglobin levels.
Benefits:
increases oxygen-carrying capacity
increase amount of work able to be done (muscular endurance)
Side Effects:
dehydration
viscosity of the blood
blood clotting
risk of heart attacks, strokes causing death
Beta Blockers:
Help to calm an individual down (lowers the heart rate).
Benefits:
steadies the nerves
can improve accuracy
Side Effects:
tiredness
low blood pressure
slower heart rate
Caffeine (Stimulants):
Increase alertness and physical processes in the body.
Benefits:
improve the mobilization of fatty acids
decreased tiredness
increases metabolism
increased alertness
Side Effects:
dehydration
insomnia
weight loss
cardiovascular problems causing death
Diuretics:
Drug that can conceal the presence of a prohibited substance in urine or
other samples.
Benefits:
mask other performance enhancing drugs
Side Effects:
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SEHS Option A1-3 Notes
Subject: Sports, Exercise, and Health Science SL
3 Documents
Students shared 3 documents in this course
Degree:
IB
Was this document helpful?
A.1 Training
A.1.1:Distinguish
betweentraining,overtrainingandoverreaching.
Training is performing exercise in an organized manner on a regular basis
with a specific goal in mind (cross reference with 6.2). Overtraining is
when an athlete attempts to do more training than he or she is able to
physically and/or mentally tolerate."
Overtraining results in a number of symptoms that are highly
individualized.
Overreaching is transient over-training."
A.1.2:Describe various methods of training.
• strength and resistance training
Description: making use of the gym equipment and using external
resistance to improve muscular strength and endurance."
Benefits: Can isolate particular muscle groups to focus on. In a
controlled setting, easy to manipulate the weight desired.
Safety: Correct technique must be used or else it will create
negative effects and increase the risk of injury."
• circuit training"
Description: Short time spent at many different types of exercises.
High intensity"
Benefits: can be general training or be made to suit specific
components of fitness. Can be made to use no equipment,
interesting as there is a wide ranger of activities - higher
motivation."
Safety: needs a large area for stations to be set up. If done in close
confines it is more likely for an accident to occur."
• continuous training"
Description: aerobic training for long periods of time. Could be an
hour long jog or a extensive cycle."
Benefits: Improves stamina which is important for many sport
situation. No equipment needed and can be done anywhere."
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