IB Sports, exercise and health science A.3.3.3 Recovery Processes, Timescales, and Indicators of Effective Recovery Key Definitions

Muscle pain and stiffness that occur 24–48 hours after intense exercise due to microtears in muscle fibers.

A neurotransmitter involved in motivation and mood regulation, affected by psychological recovery and sleep quality.

Fatigue refers to the reduced capacity of muscles to perform due to prolonged exertion.

The stored form of glucose found in the liver and muscles, which can be broken down into glucose for ATP production during exercise.

Hypertrophy refers to the increase in the size of muscle fibers.

A metabolic byproduct of anaerobic glycolysis that can be used as an energy source in muscles, the heart, and the liver.

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.

Overtraining syndrome (OTS) is a long-lasting state of performance decline caused by an imbalance between training load and recovery, often combined with inadequate nutrition, sleep, or illness. Recovery can take months.

Recovery is the time taken for the body to repair and adapt after training.

Recovery in sports and exercise refers to the physiological and psychological processes that restore the body to its pre-exercise state after physical exertion.

A sleep stage that enhances cognitive function, reaction time, and psychological recovery.

Sleep is a biological process characterized by reduced consciousness, altered brain activity, and physiological restoration.

The deepest sleep stage, where the majority of muscle recovery and growth hormone release occurs.