IB Sports, exercise and health science A.3.1 Qualities of Training Key Definitions

An injury that develops gradually over time, usually due to repetitive overuse of a body part. Chronic injuries are also known as overuse injuries.

A cytokine is a protein that acts as a chemical messenger to regulate the immune system.

Muscle pain and stiffness that occurs after intense exercise, usually within 24–72 hours, caused by microscopic muscle tears that occur during eccentric muscle contractions.

The first half of the menstrual cycle, from the start of menstruation up to ovulation. Oestrogen rises while progesterone stays low. Follicle-stimulating hormone and luteinising hormone levels also increase.

The production of glucose from non-carbohydrate sources, such as proteins and fats.

Immune system is the network of cells, tissues, and chemical messengers that protects the body from pathogens and removes damaged or abnormal cells.

Inflammation is the body's protective response to injury or infection, involving increased blood flow, immune activity, and the release of chemicals to repair damaged tissue.

Injury risk is the probability of sustaining an injury based on the interaction of internal and external risk factors.

The second half of the menstrual cycle, from ovulation to the next menstruation. Progesterone is produced at a higher level, body temperature is elevated, and glycogen sparing is more pronounced.

The training programme of an athlete for an entire year or season. It includes every phase of training (transition, preparation, competition) along with all mesocycles and microcycles within those phases.

The regular hormonal cycle in females, which can affect exercise performance, endurance, and recovery rates during different phases.

The menstrual cycle is a recurring series of hormonal changes that prepares the body for a potential pregnancy. It consists of follicular, ovulatory, luteal, and menstrual phases.

A specific block of training, typically lasting several weeks, designed to achieve one particular training goal that fits within a phase of the macrocycle. A mesocycle is made up of several week-long microcycles.

A weekly training plan containing all the athlete's training and recovery sessions for that week. Each microcycle is structured to contribute to the overall goal of the current training phase.

A neurotransmitter is a chemical messenger that transmits signals between neurons and other cells.

A primary female sex hormone that rises through the follicular phase of the menstrual cycle, peaks just before ovulation, and influences glycogen sparing, joint laxity, and body temperature regulation.

Short-term overloading that exceeds the body’s current capacity for recovery but does not result in long-term harm, usually due to an increase in intensity, duration, or frequency.

A more severe form of overtraining stress where the body experiences chronic fatigue, decreased performance, and potential physical harm due to insufficient recovery.

A condition caused by excessive training without adequate recovery, leading to fatigue, decreased performance, and increased injury risk.

Damage to bones, muscles, ligaments, or tendons resulting from repetitive trauma and inadequate healing time.

Periodization is the systematic organization of training into phases to optimize performance at key times while allowing for recovery and avoiding overtraining.

Prehabilitation refers to a proactive approach to injury prevention that focuses on preparing the body for the demands of training and competition.

A female sex hormone that dominates the luteal phase of the menstrual cycle. It prepares the uterus lining for implantation and has a thermogenic effect that raises core body temperature, increasing hydration demand.

Progressive overload is the gradual increase in training intensity or volume to avoid plateaus and ensure continuous improvement in performance.