IB Sports, exercise and health science A.3.3.5 Recovery Techniques and Factors Influencing Recovery Quality Key Definitions

Active recovery is submaximal activity performed after fatiguing exercise, with the aim of accelerating return to homeostasis through faster lactate clearance and improved metabolite removal.

Chronotype describes an individual's natural predisposition toward morning alertness, evening alertness, or somewhere in between. It is shaped by genetics, environment, and age.

Circadian rhythm is the body's internal 24-hour biological cycle that regulates sleep, wakefulness, body temperature, hormone release, and other functions. It is synchronised to external cues, especially light.

Cryotherapy is the local or whole-body application of cold for recovery or treatment. It reduces metabolic activity, constricts capillaries, lowers nerve conduction velocity, and limits inflammation.

A connective tissue surrounding muscles that can become tight or restricted, affecting flexibility and muscle recovery.

A condition in which the body or a tissue is exposed to insufficient oxygen, typically caused by low atmospheric oxygen at altitude or by impaired oxygen delivery.

Jet lag is a physiological condition caused by traveling across multiple time zones, leading to a mismatch between internal body clocks (circadian rhythm) and the new time zone.

Melatonin is a sleep-promoting hormone secreted by the pineal gland in response to darkness. Melatonin rises before bedtime and is suppressed by exposure to bright light.

Mental fatigue is a psychobiological state caused by prolonged cognitive activity. It increases perceived exertion, impairs decision-making and technical skill, and reduces motivation to train or compete.

Myofascial release is a technique that involves applying pressure to the fascia (a connective tissue that surrounds muscles) to relieve tension, improve mobility, and enhance circulation.

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

A placebo is a substance or treatment with no active therapeutic effect, but it can lead to perceived improvements in health or performance due to the athlete's belief in its effectiveness.

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

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

Self-myofascial release (SMR) is a self-massage technique using tools such as foam rollers and balls. Pressure on soft tissue can enhance short-term flexibility and joint range of motion.

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

Sleep hygiene is the set of habits that promote good sleep: consistent bed and wake times, a wind-down routine without screens, and a cool, quiet, dark bedroom.

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

Travel fatigue is tiredness or exhaustion associated with a long journey, caused by restricted movement, dehydration, disrupted eating and sleeping, and travel stress. It usually resolves with one good night's sleep.

The widening of blood vessels, particularly near the skin, to increase blood flow and enhance heat dissipation.