What is exercise physiology?

The term is used fairly broadly nowadays, it refers to the study of the body’s responses to exercise, and perhaps more relevantly for those of you reading this website how the body adapts to prolonged exercise conditions.

Why test exercise physiology?

Put simply we test in order to improve. Without the ability to test and measure our physical capabilities, we are not really aware of the effectiveness of our training. Yes there are various simple parameters that we all use when contemplating our fitness, for example being able run a little further or faster or not feeling quite as fatigued following a run, probably do mean that our fitness is improving, but this is all very subjective. Using a more scientific approach allows us to optimise precious training time for maximum benefit.

Why choose Sub-4 physiology?

Sub-4 has a long well established pedigree within the field of sports science. Traditionally a sports biomechanics specialist, our expertise in recent times has grown to envelop exercise physiology, largely through the experiences and studies of lead sports scientist Robert Smith.

Rob has been with Sub-4 for over 5 years now, working closely with Clifton Bradeley in an environment heavily centred around biomechanics research, and now the expansion into exercise physiology obviously has natural synergy with Sub-4’s biomechanics expertise. The two fields are inextricably linked, yet to date they have largely only been practiced as exclusive areas of research. We know that an individual's biomechanical make up impacts directly upon their physiological capabilities and we are keen to further knowledge in this area. This can only be of benefit to our customers as the training advice we offer becomes even more bespoke when biomechanical factors are considered.

Some current areas of focus at the moment include;

• The correlation between contact point when running (i.e. heel to toe, mid foot or forefoot striker), its energy requirement and subsequent fatigue point of the individual. This area is going to be incredibly relevant to all runners, especially those experimenting with different running styles (namely forefoot and barefoot running) to try and improve efficiency and expend less energy.
• The effect of body type and lung function on VO2 max. We don’t think it’s fair or even particularly relevant to compare the VO2 max of a 15 stone mesomorphic rugby player to that of a 9 stone ectomorphic endurance athlete, even with body mass factored in, as lung size and capacity will vary greatly even within groups of individuals of the same weight. We always measure basic lung performance first when VO2 max testing.
• We are looking at the power (in watts) required to run a certain distance in a certain time, as this takes the runners mass into consideration and therefore allows a fairer comparison between a heavy recreational runner and an elite runner who will inevitably be lighter. You may be 10minutes slower over 10k than an elite, but you may be producing a similar amount of power in order to move your larger frame over that distance!

Sub-4’s strict testing procedures ensure a high level of reliability, validity and objectivity to both the testing protocol and just as importantly the consequent results. This basically means that the data we gather from you, which ultimately forms the basis of our recommendations and guidance, is extremely accurate.

Who are these tests for?

Whether your lifestyle resembles that of an elite athlete or Homer Simpson, our health and fitness guidance will help you achieve your goals. The services we offer are so numerous that invariably we have to talk through your goals and motivations with you in order to determine the most appropriate assessment procedure. We may find that a one off appointment is adequate, or you may visit us several times a year to monitor progress. The first step is to contact Rob for a brief informal chat, answer a few simple questions, and let us do the rest!

How will I know which tests are necessary?

We will help you decide. It is our job as sports scientists to decide which physiological parameters need measuring and how best to measure them.

Regardless of the level of assessment and the types of tests performed, at Sub-4 the quality and accuracy of the process remains the same. It is a process designed ultimately to directly help you achieve your health and fitness goals.

1. Firstly we select the characteristics that needed to be measured in order to give us an accurate picture of the area in which you are interested (for example we want to know how fit you are so we have chosen your blood lactate thresholds as a characteristic to measure).

2. We devise and select suitable methods of measuring these characteristics i.e. we choose which tests were most appropriate for you.

3. We then take you through the data collection process i.e. your assessment

4. Analysis of the data we collect during your assessment is then performed. How the data is actually used and presented is key to the value of the whole process.

5.Thedata analysis and the interpretation of the results then helps us to make some decisions and devise for you some guidelines regarding your training, which is primarily how and why the process will be of value to you.

6. Lastly the most important point and in some instances the most difficult is then left largely to you. Only you can implement of the advice we have provided you with in order to help you improve.

How many times should I be tested?

We usually recommend a series of tests as oppose to a one off session. Essentially if there is no desire to improve, then a one off test may be of some interest i.e. I want to know how fit I am compared to an elite triathlete, however the main aim of sport science as a whole is to aid improvement.

The desire to improve and push the body’s boundaries s what makes us human. Therefore a series of tests is desirable and may be anything from weekly to monthly to even annually, but there must be more than one in order to chart progress and assess the effectiveness of our advice and your training methods.

What do we measure?

The physiological parameters we measure include:

• Body Composition – Using both advanced electrode techniques together with traditional skin-fold calliper measurements we gain an extremely accurate overall measure of your body’s lean muscle and fat content.
• Blood Pressure – We all know how important keeping blood pressure within the required range is. We tell you how and why.
• Cholesterol – We are constantly being reminded to watch our cholesterol. We measure your cholesterol levels using the latest highly accurate cholesterol testing equipment. We then tell you how and why to keep your cholesterol within the advised range!
• Triglyceride Levels – High levels of this type of fat has similar implications to that of cholesterol and new research suggests it may be as important to monitor.
• Glucose Levels – Important to monitor this as a predictor for diabetes and its associated complications. Much more important for those with a history of diabetes in the family
• Resting Metabolic Rate (RMR) – The amount of energy required only to support vital bodily functions, which would be expended with zero exercise or physical movement, therefore this has huge implications when assessing ones dietry needs
• Lung Capacity – Using a combination of both technology and hands on techniques, we analyse your lung capacity as this is directly related to fitness level.
• Lactate Levels – Most of us have come across the term lactic acid build up but don’t really know the implications this has regarding our exercise. We measure blood lactate levels using state of the art professional level lactate analysers during testing to determine your lactate threshold, a widely accepted marker for fitness level.
• Heart Rate - measured rest and during exercise give a clear indication of physiological condition, but its how the heart rate data is analysed and interpreted that’s important.
• VO2 Max – We use online gas analysis during physiology testing to analyse your exhaled breath. The composition of the air you exhale changes depending on the bodies exercise state and fitness level so gas analysis data provides a very accurate scientific marker for this.