Module 3

Question 1

Chronotype predicts sport type…

Answer 1

Morning types: Triathlon, Cycling and Hockey
Evening Types: Soccer and Cricket

Question 2

Circadian rhythm disruption decides about winning or loosing!

Question 3

Sleep for memory consolidation

Answer 3

First training than the winning

Question 4

Sleep for cognitive performance

Answer 4

Prioritization or inhibitory control:

Cognitive flexibility:

Adaptation:

Question 5

Sleep for alertness and speed: 5 weeks: +80 min of sleep

Answer 5

=> 85m Sprint: -0.7 s
=> points basket throws: +9 %
=> reaction times: -36 ms

Question 6

Sleep for recovery:
Increased injury risk in short sleeping athletes

Answer 6

Adolescent athletes who slept only 6 instead of 8 hours showed a 1.7 times higher risk of injury and thus carried an increased risk of failure in upcoming competitions over a 21-month period

Question 7

Growth hormone secretion is coupled to slow wave sleep

Answer 7

Thirty-second sampling of plasma growth hormone in man: correlation with sleep stages.

Question 8

Sleep for mental health

Answer 8

• 17% of athletes show symptoms of depression (moderate to severe)
• 10% of athletes show symptoms of anxiety (moderate to severe)
• Both correlate with self reported sleep duration and overall sleep quality
  .50 depression
  .43 anxiety

Question 9

What would sleep restriction in extreme situations provoke?

Answer 9

• extreme mood disturbance
• halicunations
• memory impairments
• long recovery sleep

Question 10

Statistics about Athletes not sleeping well

Answer 10

11% have problems to fall asleep within 30 min

20%
…have severe sleep problems during competition

5-30%
… of athletes take sleeping pills

10%
… show symptoms of sleep apnea

5-10%
…show symptoms of restless legs

15%
… report nightmares or stressfull dreams prior competitions

Question 11

Athlete specific causes of sleep problems

Answer 11

• Travel
• Changing Sleep environment
• Competition
• Training
• Training schedule

Question 12

Poor sleep due to stress prior competition is a common thing

Answer 12

Study showed that athletes from Germany, Japan and Australia report poor sleep prior competitions

Question 13

What can you do with wearables?

Answer 13

• Sleep duration
• Recovery (via HRV)
• SpO2
• Raising awareness

Not possible:
- Sleep staging
- Chonotyping
- Confusion about sleep health => «ortosomnia»
- GOOD recomendations

Question 14

Sleep coaching is NOT:

Answer 14

• New sleep supplement
• 90 min block sleep strategy
• new gadget: pillow, matrass, binaureal beats, heavy weight blanket

Question 15

What does it SAR measure?

Answer 15

the rate at which energy absorption per unit mass by a human body when exposed to radio frequency (RF) and EMF

Question 16

Is synthesised “Base-Station-like” signals stronger than “Handset” signals

Answer 16

No

Question 17

Pulse-modulated RF EMF affects no-rem sleep EEG?
YES OR NO

Answer 17

YES

Question 18

What is the maximum dose of EMF?

Answer 18

10 hz