Performance and Wellness Flashcards

Which heart rate variability (HRV) metric is most commonly used to assess parasympathetic nervous system activity and readiness to train?

Answer: RMSSD

RMSSD (root mean square of successive differences) is the most sensitive HRV metric for parasympathetic activity and is widely used as a daily readiness marker.

An athlete reports persistent fatigue, decreased motivation, and mood disturbances despite adequate sleep. Which wellness screening tool is best suited to track these psychological symptoms over time?

Answer: Profile of Mood States (POMS)

The Profile of Mood States (POMS) measures six affective states and is validated for detecting mood disturbances associated with overtraining in athletes.

What is the primary physiological mechanism by which chronic sleep restriction impairs athletic recovery?

Answer: Elevated cortisol and reduced growth hormone secretion

Chronic sleep restriction elevates cortisol and suppresses nocturnal growth hormone release, impairing muscle repair and anabolic recovery processes.

A sport scientist wants to monitor an athlete's cumulative training load using the Acute:Chronic Workload Ratio (ACWR). What ratio range is generally considered the 'sweet spot' associated with low injury risk?

Answer: 0.8–1.3

An ACWR between 0.8 and 1.3 is associated with low injury risk, reflecting a well-prepared athlete with manageable acute stress relative to chronic fitness.

Which biomarker, when chronically elevated in blood, is most indicative of non-functional overreaching in endurance athletes?

Answer: Cortisol-to-testosterone ratio

A chronically elevated cortisol-to-testosterone ratio indicates a catabolic state and is one of the strongest hormonal markers of non-functional overreaching.

In the context of wellness monitoring, what does a Hooper Index questionnaire measure?

Answer: Sleep quality, stress, fatigue, and muscle soreness

The Hooper Index is a validated daily wellness questionnaire that assesses sleep quality, stress, fatigue, and muscle soreness on a Likert scale.

Which recovery modality primarily works by reducing interstitial edema and facilitating lymphatic drainage through cyclical compression and decompression?

Answer: Intermittent pneumatic compression

Intermittent pneumatic compression devices use sequential inflation to mechanically drive fluid from the periphery and enhance lymphatic flow.