IB Sports, Exercise and Health Science (HL) Notes

Topic 1: Anatomy

1.1 The Skeletal System

1.1.1 Axial vs. Appendicular Skeleton

• Axial Skeleton: Central axis; includes cranium, mandible, ribs, sternum, vertebral column, hyoid bone, xiphoid process, ossicles.
• Appendicular Skeleton: Essential for movement and body function; includes pectoral girdle, limbs, pelvic girdle.

Topic 2: Cardiovascular System

2.2.13 Cardiovascular Adaptations to Endurance Training

• Increased left ventricular volume → Increased stroke volume.
• Lower resting and exercise heart rate.
• Unchanged max heart rate but requires higher intensity to reach it.
• Greater capillarization in muscles.
• Increased arterio-venous oxygen difference.
• Larger and more mitochondria in muscles.
• Higher aerobic enzyme activity.
• Enhanced lipid mobilization and oxidation.
• Increased glycogen storage and glycogenolysis capacity.
• Cardiac hypertrophy.
• Increased blood plasma volume and cardiac output.
• Higher blood volume and RBC count.

2.2.14 Maximal Oxygen Consumption (VO2max)

• Represents the functional capacity of the oxygen transport system.
• Reflects maximum oxygen usage during exercise.
• Indicates maximum ATP generation per minute.

Topic 4: Muscle Contractions

4.2.5 Delayed Onset Muscle Soreness (DOMS)

• Primarily from eccentric muscle action.
• Causes: Structural damage, inflammation, overstretching, overtraining.
• Prevention: Reduce eccentric actions, start training at low intensity, warm-up and cool down.
• Affects muscle force generation.

Topic 5: Skill Transfer and Practice

5.3.6 Types of Transfer

• Skill to Skill: Consistency, accuracy, control, efficiency, fluency.
• Practice to Performance: Positive transfer if conditions are similar.
• Abilities to Skills: Transfer of natural ability.
• Bilateral: Transfer between limbs.
• Stage to Stage: Cognitive to associative to autonomous.
• Principles to Skills: From theory to performance.

5.3.7 Types of Practice

• Distributed: Breaks between attempts, suitable for continuous skills.
• Massed: Continuous practice, suitable for closed skills.

Topic 8: Hormonal Regulation

8.1.3 Hormone Level Regulation

• Negative Feedback: Controls hormone production and release.
• Influences: Nervous system signals, changes in blood chemistry, other hormones.

8.1.4 Hypothalamus and Pituitary Gland

• Responsible for homeostasis.
• Hypothalamus controls the pituitary.

Topic 12: Genetics and Athletic Performance

12.1 Genetics and Athletic Performance

12.1.1 Gene Role in Inheritance

• DNA is the genetic material; chromosomes contain genes.
• Inheritance through gametes; 50% from each parent.
• Phenotype is the physical expression of genotype.

12.1.2 Genetic Influence on Characteristics

• Genes code for proteins impacting development.
• Genes can be switched on/off by internal/external factors.
• Multiple genes influence athletic performance traits.

Topic 13: Minimizing Infection Risk

13.1.5 Infection Risk Management for Athletes

• Incorporate recovery periods in training.
• Ensure sufficient sleep.
• Maintain a balanced diet with vitamins and minerals.
• Ensure proper hydration.
• Avoid sharing personal items.
• Maintain good hygiene and avoid contact with sick individuals.