Option A: Optimizing physiological performance

Option A: Optimizing physiological performance

A.1 Training

• A.1.1 Distinguish between training, overtraining and overreaching.

• A.1.2 Describe various methods of training.

• A.1.3 Discuss possible indicators of overtraining.

• A.1.4 Discuss how periodization should be organized to optimize performance and avoid overtraining and injury.

A.2 Environmental factors and physical performance

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

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

• A.2.3 Outline how the body thermoregulates in hot and cold environments.

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

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

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

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

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

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

• A.2.10 Discuss the physiological and metabolic adaptations that occur with heat acclimatization.

• A.2.11 Outline the principal means by which the body maintains core temperature in cold environments.

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

• A.2.13 Outline the importance of wind chill in relation to body heat loss.

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

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

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

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

A.3 Non-nutritional ergogenic aids

• A.3.1 Define the term ergogenic aid.

• A.3.2 Describe, with reference to an appropriate example, the placebo effect.

• 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).

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

• A.3.5 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.3.6 Outline the possible harmful effects of long-term use of anabolic steroids, EPO, beta blockers, caffeine and diuretics.

A.4 Recovery from sports and exercise (HL only)

• A.4.1 Define active recovery.

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

• A.4.3 Describe the indicators of recovery.

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

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

• A.4.6 Define cryotherapy.

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

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

A.5 Training and performance at altitude (HL only)

• A.5.1 State the height ranges for different categories of altitude.

• A.5.2 Define hypoxia.

• A.5.3 Outline the physiological effects of altitude.

• A.5.4 Outline the effects of altitude on fluid balance.

• A.5.5 Outline altitude training.

• A.5.6 Evaluate the impact of altitude training for individual athletes and team sports players.

• A.5.7 Evaluate the impact of altitude on sports performance.

• A.5.8 Explain the adaptations resulting from altitude hypoxia.

• A.5.9 Distinguish between the symptoms of acute mountain sickness (AMS), high-altitude pulmonary edema (HAPE) and high-altitude cerebral edema (HACE).

• A.5.10 Describe how to prevent high-altitude illness for athletes.