IB Sports, exercise and health science A.3.3 Fatigue and Recovery Questionbank

(a) Based on Figure 1, which recovery method was most widely adopted overall, and by how many more men than women used this method?

(b) Using Figure 1 only, identify the recovery method with the lowest reported usage and suggest one reason it may be less preferred.

(c) Of racewalkers, middle-distance, and long-distance runners, which reported the highest uptake of sauna bathing?

(d) Outline one physiological benefit and one psychological benefit associated with sauna use in recovery.

(e) Describe the trend in the use of cold water immersion from national to elite-level athletes.

(f) Synthesize data across all three figures. To what extent does the data support the claim that sleep-related strategies (daytime nap and long night sleep) are essential components of athlete recovery?

In hot environments, which factor most increases fatigue risk for marathon runners?

Which physiological process is a characteristic of the fast (alactacid) component of excess post-exercise oxygen consumption (EPOC)?

A competitive swimmer trains twice a day. The figure shows the relationship between sleep duration on the night after training and a next-morning recovery marker (countermovement jump).

Figure: Next-morning countermovement jump recovery against sleep duration

(a) Using the figure, describe the relationship between sleep duration and next-morning recovery.

(b) Explain why sleep is important for recovery from training.

(c) The swimmer increases weekly training load. Outline how this should affect their sleep requirement.

(d) Suggest one strategy the swimmer could use to protect sleep quality when travelling to a competition in a different time zone.

Enhances slow-twitch muscle fiber recruitment during long-duration endurance events

Increases phosphocreatine stores to support rapid ATP resynthesis in high-intensity efforts

Directly decreases delayed-onset muscle soreness (DOMS) after aerobic training

Reduces cortisol levels post-exercise, promoting faster glycogen resynthesis

Hyperhydration

Heat stress and fluid loss through sweating

Reduced blood volume (plasma volume) due to dehydration

Decreased electrolyte absorption

Resynthesis of muscle phosphocreatine stores

Metabolic oxidation of accumulated lactate

Restoration of the body's resting core temperature

Full replenishment of liver and muscle glycogen