A.3—Response Questionbank

Sleep aligned with circadian rhythm lowers blood pressure and improves creatine synthesis.

Circadian alignment promotes polyphenol absorption and muscle glycogen synthesis.

Nighttime circadian alignment boosts growth hormone release and tissue repair.

Early-morning circadian peaks increase VO₂ max and electrolyte retention.

Enhances slow-twitch muscle fiber recruitment during long-duration endurance events

Increases phosphocreatine stores to support rapid ATP resynthesis in high-intensity efforts

Directly decreases delayed-onset muscle soreness (DOMS) after aerobic training

Reduces cortisol levels post-exercise, promoting faster glycogen resynthesis

Hyperhydration

Heat stress and fluid loss through sweating

Reduced ATP demand in muscles

Decreased electrolyte absorption

Glycogen depletion

Dehydration

Calcium ion disruption in muscle contraction

Psychological stress

To maximize performance peaks while minimizing risk of injury and fatigue

To eliminate the need for recovery

To avoid specificity in training

To make training identical year-round

Increased anxiety

Reduced stress and improved mood

Decreased focus

Sleep disturbances

Specificity

Overload

Recovery

Periodization

Everyone responds to training in the same way

Each athlete has unique needs, fitness levels, and recovery rates

Individualization reduces the need for progression

It prevents overload entirely

Using the same plan as a professional athlete

Tailoring intensity and volume to avoid re-injury

Avoiding any recovery periods

Focusing only on maximal effort

They apply the same overload

Individual factors like genetics, nutrition, and recovery differ

Training principles are fixed and universal

Specificity eliminates variation