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 What is VO2?
VO2 measures an athlete’s cardiorespiratory fitness by the volume of oxygen consumed while exercising at maximum capacity. VO2 max is the maximum amount of oxygen in milliliters the athlete can consume per kilogram of body weight per minute. It is an important test for evaluating the current aerobic capacity of an athlete. Highly trained athletes generally have a higher VO2 max than untrained individuals. An athlete’s ability to extract and utilize large quantities of oxygen at the cellular level will enable the athlete to train and compete with greater intensity, simultaneously buffering the body’s lactate production, resulting in an increased resistance to fatigue and better overall performance.
Why is VO2 max beneficial?
Knowing one’s VO2 max enables the athlete to determine his/her endurance capability and assists the physiologist in the development of a scientifically based sports-specific training program to help increase the aerobic capacity and performance capability of the athlete.
How is VO2 max measured?
Quest Sports Science Center measures VO2 max on the most scientific and reliable human performance testing equipment in the nation. The same metabolic testing equipment is currently used, worldwide, by NASA, the US Olympic Training Centers, and numerous University Human Performance Labs. Currently, Quest Sports Science Center measures VO2 max on the treadmill and bicycle. The VO2 max test is a progressive test that increases in intensity with time. As the intensity increases, the body’s ability to extract and utilize oxygen at the cellular level also increases until the athlete reaches their maximum threshold. Once threshold is achieved, an increase in intensity will no longer be matched by a corresponding increase in oxygen consumption—this is the athlete’s upper limit--the VO2 max. VO2 max is expressed relative to a person’s weight in ml/kg/min.
 What is Lactate?
During intense exercise the development of the “burn” in muscles has generally been referred to as lactic acidosis. In fact, this theory is still taught in many physiology courses throughout the world. To help set the record straight, recent research is now disputing this popular explanation. Let’s look briefly at some basic physiology that will help explain the causes of muscular fatigue.
During the demands of high intensity exercise, the cell utilizes a substantial amount of glucose and glycogen (stored glucose) for energy. The bi-product of glucose breakdown is lactate. This increase in lactate coincides with an increase in blood and muscle acidosis (one of the main culprits of fatigue), therefore, lactate is an excellent indirect marker of muscular fatigue (“burn”).
What is the Lactate Threshold?
At rest and under steady-state exercise conditions, there is a delicate balance between blood lactate production and blood lactate removal. The lactate threshold, therefore, refers to the intensity of exercise at which there is an abrupt increase in lactate levels i.e. lactate production exceeds lactate removal.
Why is knowing one’s Lactate Threshold beneficial?
Lactate Threshold testing is considered to be the single most important determinant of success in endurance related activities. Athletes that know their lactate threshold are better able to train and compete at the right intensity simultaneously avoiding the potential for over or under training.
How is Lactate Threshold measured?
Quest Sports Science Center measures an athlete’s Lactate Threshold using a state-of-the-art lactate analyzer. The athlete is subjected to a graded exercise test on a specific ergometer (bike/treadmill) with each stage lasting four minutes in duration. Each exercise stage will increase in intensity challenging the athlete’s energy systems. Blood draws, using a finger stick, will be taken at the end of each stage and evaluated and recorded on the blood lactate analyzer. At the termination of the test, data will be graphed comparing the athlete’s lactate, heart rate, and rating of perceived exertion levels for each stage of the test. The athlete will be thoroughly debriefed by the physiologist on the results with recommendations for improvement.
Quest Sports Science Center understands that an athlete’s goals are achieved not only through hard work and determination, but proper training and sound nutrition. At Quest Sports Science Center we offer only the best in sports nutrition. We provide comprehensive sports nutrition services that are individualized to help the athlete meet his/her performance goals.
What is a Registered Dietitian?
A Registered Dietitian is health care professional with an extensive scientific background in food, nutrition, biochemistry, and physiology. This knowledge is applied to promoting health, preventing disease, and providing counseling and education. A RD must complete 1) at least a four-year degree at an American Dietetic Association (ADA) accredited college program; 2) a supervised practice program or internship; 3) a national examination from the Credentialing Board of Dietetic Registration (CDR); 4) mandatory continuing professional education.
What is nutrition analysis?
A comprehensive evaluation of an individual’s regular eating habits.
Why is nutrition analysis beneficial?
A nutrition analysis is important to help tailor a nutrition program to your genetics, lifestyle, and sports-specific goals.
How is nutrition analysis measured?
Quest Sports Science Center asks each client to provide the Registered Dietitian with a complete three-day food record. A three-day food record consists of recording all the foods and beverages one has consumed over a three-day period. This data is then compiled and analyzed using the most up-to-date nutrition software. The information will be reviewed and the athlete will be provided with the following:
- Total Nutrient Intake
- Calorie Distribution
- Energy Expenditure Analysis
- Nutrient Breakdown of Foods in Analysis v. Daily Recommended
- Intake
- Recommendations for Improvement
- Shopping List/Recipes
What is Body Composition Analysis?
Body Composition Analysis measures the percentage of fat mass to lean body mass.
Why is Body Composition Analysis beneficial?
Every athlete should know his/her body composition (fat vs. lean body mass). Body composition directly impacts sports performance. Lack of lean body mass, impedes strength and endurance and increases susceptibility to injury. To improve lean to fat mass ratios, it is necessary for an athlete to engage in a sports-specific exercise and nutrition program. It is highly recommended that an athlete consult with a registered dietitian and exercise physiologist to help in the design and implementation of an individualized sports-specific exercise and nutrition program.
Body composition varies between men and women. Average body fat levels for men are 15-18% and 22-25% for women. Athletes are often lower than the average and are not recommended to fall below 5% for men or 12% for women. If body fat levels drop too low or become too high, this may cause health problems and decrease athletic performance. Body composition directly correlates with sports performance. Several studies have proven that body fat adversely effects maximal aerobic capacity and performance during endurance events.
How is Body Composition measured?
Quest Sports Science Center measures an athlete’s body composition with a computerized skindex body composition analyzer. Calipers are used to measure various skinfold sites on the athlete’s body. These measurements are then calculated to determine the overall lean to fat mass of an individual. The skinfold test will be conducted in private by one of our highly trained staff members and only takes a few minutes to complete. The accuracy of the skinfold test correlates to within +/- 2% of the hydrostatic underwater weighing method which is considered to be the “gold standard” in the fitness industry.
What is Resting Metabolic Rate (RMR)?
Resting Metabolic Rate is the energy needed to carry out bodily functions such as respiration, circulation, and thermal (temperature) regulation over a 24 hour period. There are numerous factors that influence RMR, including gender, height, weight, percentage of lean body mass, surrounding environment, and food and fluid consumption. RMR is the number of calories a person burns at rest during a 24-hour period and is unique to the individual athlete.
Why is Resting Metabolic Rate beneficial?
Knowing one’s RMR is useful as it will help regulate and maintain the body’s ideal weight. RMR is approximately 70% of caloric intake, therefore, is a critical measure when trying to achieve a weight goal or to optimize athletic performance.
How is Resting Metabolic Rate measured?
At Quest Sports Science Center, RMR is measured using a simple, non-invasive test on the TruOne metabolic cart. The test uses a sophisticated breath analysis technique (oxygen to carbon dioxide ratio), lasting 30 minutes. At the completion of the test the data is analyzed to determine total calorie expenditure to include percentage of fats, carbohydrates, and proteins oxidized over the 30 minutes. The information is then calculated to determine RMR over 24 hours. In order to ensure accurate data it is required that an individual:
- Avoid eating a meal 2 hours prior to the test.
- Avoid exercising the day of the test.
- Avoid the use of stimulants (such as caffeine) on test day.
What is the Wingate Power Test?
The Wingate Power Test was developed during the 1970's at the Department of Research and Sports Medicine of the Wingate Institute for Physical Education and Sport in Israel. Since its introduction, the test has become the "gold standard" around the world to assess muscle power, muscle endurance, and muscle fatigability. The test has been used as a reproducible standardized method to analyze physiological responses to high intensity (anaerobic) exercise.
Why is the Wingate Power Test important?
The Wingate Power Test allows the tester to evaluate the athlete's peak power, mean power, and muscle fatigability over 30 seconds. For example, a cyclist navigating a steep quarter-mile hill during a race would require maximal power to advance and stay ahead of other cyclists. Regular training and testing for maximum power could mean the difference between the cyclist being in the middle or at the head of the pack.
How is The Wingate Power Test measured?
Quest Sports Science Center will conduct the Wingate Power Test on our state-of-the-art Position Cycle using the most current Wingate Software. After a thorough warm-up, the athlete will (on command) cycle at maximum effort for the duration of 30 seconds. In this test the highest 3-5 seconds of power output will be used to determine peak power and the average 30-seconds power output will be used to determine mean power. Muscle fatigability will be graphed depicting percent decreases in muscle power output over time. After 15-20 minutes of complete recovery a second test will be administered, as needed. All data is graphed in a user-friendly format and the physiologist will review the results with the athlete. The Wingate Power Test is also available for measuring upper torso power, especially useful for athletes including rowers, swimmers, sailors, or any athlete wanting to improve upper torso power.
 What is the Bike Fit/SpinScan?
The purpose of a bike fit is to help an athlete maximize efficiency, power, and comfort while reducing the potential for injury. Quest Sports Science Center uses the Tiemeyer Position Cycle Bike Fit system in conjunction with a SpinScan analyzer (an exclusive feature of the CompuTrainer and Velotron system). The Spinscan analyzes the athlete's pedal stroke through the entire pedal revolution allowing the bikefit specialist to easily identify possible deficiencies and dead spots. Feedback from the Spinscan analyzer facilitates precise adjustments to be made to the athlete’s bike guaranteeing increased efficiency and power output (more than from a bike fit alone).
Why is the Bike Fit/SpinScan important?
From Racermate Inc., a dynamic bike fit utilizing the SpinScan pedal stroke analyzer of
the CompuTrainer system is an excellent way to take the subjectivity and guesswork out
of the bike fit process. After an initial Position Cycle Bike Fit and pedal stroke evaluation with the
SpinScan, most athletes improve their efficiency by 20-25% in their first session alone.
Additional improvements of 10-15% are possible using the feedback from SpinScan
while riding courses and doing drills that address the weak areas of the pedal stroke.
 
How is the Bike Fit/SpinScan measured?
Quest Sports Science Center possesses one of the few Tiemeyer Position Cycle frames in the world. This state-of-the-art PositionCycle provides a more accurate bike fit since the individual's anthropometrics (body build) are used. In addition to the bike fit, Quest Sports Science Center can design a sports-specific training program that can lead to as much as a 30% improvement in
cycling economy for most athletes.
What is the Running Economy Test?
Running Economy is a powerful predictor of successful performance. Running Economy is the amount of oxygen an athlete uses to achieve a specific level of effort; the less oxygen an athlete uses for a particular workload, the more efficiently that athlete performs. Running economy has been shown to vary as much as 1 to 4% from day-to-day in runners.
Why is the Running Economy Test important?
Running Economy measures how much energy is used by an athlete for a specific sub-maximal speed of running and is standardized to take into account the athlete’s body mass. Research has demonstrated that economical runners generally outperform less economical runners (who are similar in other physiological measures) because they consume less oxygen for an identical work rate. In other words, at a given speed of running, they do not need to work as hard.
How is the Running Economy Test measured?
Quest Sports Science Center measures running economy on a treadmill using individual sub-maximal work loads based upon the athlete’s body mass. In addition, Quest Sports Science Center can design a sport-specific training program to help improve the athlete’s running economy.
There are numerous accounts of athletes "bonking" during training and competition. This is preventable! Quest Sports Science Center has developed the glucose uptake test to assess the athlete's ability to absorb carbohydrate during and after exercise. The outcome of this assessment is guaranteed to prevent premature fatigue and help the athlete fuel their body properly for training and competition.
What is a Glucose Uptake Test?
A glucose uptake test is an assessment that will determine the rate of circulating glucose appearance after consuming a carbohydrate source.
Why is a Glucose Uptake Test important?
Research has demonstrated that the appearance of glucose into the circulation after carbohydrate feeding depends upon numerous factors including: type, quantity, liquid vs. solid, gut absorption, intensity of exercise, and individual tolerance.
How is the Glucose Uptake Test measured?
The test, running or cycling, will comprise of 30 or 60 minutes of exercise (depends upon whether the individual is an anaerobic or aerobic athlete) at 70% of the athlete's VO2 max. During the evaluation, a carbohydrate source will be ingested periodically to determine the absorption rate into the circulation. A regular blood analysis using a finger stick and glucometer will be conducted to determine the glucose levels in the athlete’s blood. The data generated will be utilized to determine individual differences in circulating glucose providing critical information to the athlete regarding their nutritional status during exercise. A strategy (amount of carbohydrate and timing of intake) will be formulated to help the athlete optimize their sports nutrition status during training and competition
What is a Sweat Test?
The sweat test is an invaluable method of determining sweat and electrolyte loses from the athlete during training and competition.
What is a Sweat Test beneficial?
It is well documented in the scientific literature the effects that dehydration and electrolyte losses have on the thermoregulatory and cardiovascular systems of the body. Sweat losses of 2% of total body weight can significantly reduce aerobic capacity and negatively impact core temperature regulation. Sweat losses of 1-2 liters/hour with sodium losses of up to 900-1,000mg/liter have been documented in endurance events lasting longer than 60 minutes in extreme environmental conditions.
How is the Sweat Test measured?
Quest Sports Science Center offers a sweat test in our lab to include the following:
- Pre-exercise weight.
- 60 min of running or cycling at 70% VO2 Max, 80 degrees F and 50-60% relative humidity.
- Ad libitum fluid consumption during testing.
- Post-exercise weight to include weight of fluid consumed during exercise.
- Sodium (Na) concentration assessment test.
The athlete will be debriefed on the results of the test to include:
- Weight of fluid lost during exercise for 60 minutes at 80 degrees F and 50-60% humidity.
- Sodium (Na) concentration losses over the 60 minutes.
- Drinking protocol will be developed to help the athlete replace sodium and fluids lost during events lasting 60 minutes or longer.
What is Individual Program Design?
Individual Program Design is a plan designed to meet the specific needs of an individual athlete to enhance sports performance. The program utilizes a needs analysis approach looking at both the athlete and sport. The athlete's experience level and injury history along with the biomechanical, energy system, muscular and neuromuscular requirements of the athlete's sport will be evaluated. These results will be used to tailor a program that will maximize gains during training.
Why Individual Program Design?
Individual Program Design is important to each athlete's success. The program will be designed to address speed, power, strength, agility, endurance, coordination and balance. This is not personal training. Individual Program Design focuses on sports-specific-scientific principles that will ensure better performance, reduce injury potential and lead to a higher level of athletic success.
How will the Individual Program Design be implemented?
After a detailed needs analysis, each client will be provided a workout plan detailing an array of skills, drills and exercises for enhancing performance in their particular sport. These exercises will target both upper and lower body extremities ensuring maximal development. Technique training will be provided to the athlete upon request and can be conducted in a field setting.
Types of Program Design include
- Strength- periodized sport specific strength training
- Power-for anaerobic power and capacity
- Speed-multi directional
- Agility- for quick, precise directional change
- Proprioception-for balance and coordination
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