Science
The research the BLOCKS assistant answers from: 1,118 studies and 81 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
1,118 entries
AResistance training in an energy deficit: lean-mass gains are impaired (ES −0.57) but strength gains are comparable (ES −0.31, p = 0.28), and a meta-regression put the deficit that prevents lean-mass gain at ~500 kcal/dayMeta-analysis of RCTs lasting ≥3 weeksMurphy & Koehler 2022AHigh-intensity (≥70% 1RM) vs low-to-moderate-intensity (<70% 1RM) resistance training in adults aged 50+: heavier training raised leg-press (SMD 0.95) and leg-extension strength (SMD 0.63) more, with no significant difference in lumbar-spine or femoral-neck BMD, falls or adverse eventsMeta-analysis of 18 RCTs, 1283 participantsShen 2026B+Four velocity-loss thresholds in the full squat at 55-70% 1RM (0, 10, 20 and 40%): 20% gave the largest 1RM and heavy-load velocity gains; 40% showed the largest muscle-size effect size but no significant group difference, and the smallest strength gainsSánchez-Valdepeñas 2026C+Respiratory Frequency during Exercise: The Neglected Physiological MeasureA Perspective article: unlike heart rate, VO2 and blood lactate, respiratory frequency (fR) is strongly associated with perceived exertion across many exercise paradigms and under muscle fatigue…Nicolò 2017BRespiratory frequency is strongly associated with perceived exertion during time trials of different duration9 well-trained male cyclists, self-paced 10-, 20- and 30-min time trials: RPE and breathing rate (fR) rose almost linearly and, on relative time, followed the same course in every trial, while minute…Nicolò 2015B+Age-predicted maximal heart rate revisitedA meta-analysis of group mean HRmax values (351 studies, 492 groups, 18,712 subjects) gave HRmax = 208 − 0.7 × age (r = −0.90), and a laboratory study measuring HRmax in 514 healthy subjects gave a…Tanaka 2001BPrecision and accuracy of four handheld blood lactate analyzers across low to high exercise intensitiesAgainst a Biosen reference between 0.88 and 4.89 mM, the four handheld meters (two units each of Lactate Plus, Lactate Pro2, Lactate Scout 4 and TaiDoc TD-4289) read on average −7% (Plus), 7% (Pro)…Mentzoni 2024COlympiatoppen's Intensity Scale, Version 2 (2024)The Norwegian elite-sport centre's eight-zone I-scale (I-1 to I-8) with RPE, %HRmax, %VO2max, lactate, breathing, time to exhaustion, interval and rest rules, an HRmax field test and national-team…Olympiatoppen (Skarli 2024C+Patellofemoral joint forces during ergometric cycling6 healthy men: peak patellofemoral compressive force was 905 N (1.3 times body weight) at 120 W, 60 rpm, middle saddle height and an anterior foot position; the forces rose with workload and with a…Ericson & Nisell 1987BLevel ground and uphill cycling efficiency in seated and standing positions8 well-trained cyclists, 6-min field trials at 75% of peak power: gross efficiency (22.4%) did not differ between level seated, uphill seated and uphill standing; heart rate was higher standing; 30-s…Millet 2002C+The effect of pedaling frequency on glycogen depletion rates in type I and type II quadriceps muscle fibers during submaximal cycling exercise8 men, 30 min at about 85% of aerobic capacity at 50 vs 100 rev/min: type II fibres lost more glycogen at 50 rev/min (49% vs 33%), type I fibres did not differ (46% vs 35%); one acute session, no…Ahlquist 1992BEffects of low- vs. high-cadence interval training on cycling performance18 road cyclists, 4 weeks, 8 sessions of explosive single-leg jumps alternating with high-intensity ergometer sprints at 60-70 or 110-120 rpm: the low-cadence group improved 60-s power, peak power…Paton 2009B+Effectiveness of interventions in reducing pain and maintaining physical activity in children and adolescents with calcaneal apophysitis (Sever's disease): a systematic reviewNine low-quality studies, no meta-analysis possible; limited evidence that orthoses gave more short-term pain relief than heel raises, and limited evidence overall for heel raises and orthoses in…James 2013A-International criteria for electrocardiographic interpretation in athletes: Consensus statementSudden cardiac death is the leading cause of mortality in athletes during sport; most of the disorders behind it in young athletes can be identified or suggested by a resting 12-lead ECG, and an…Drezner 2017AConsensus statement on concussion in sport: the 6th International Conference on Concussion in SportAmsterdam, October 2022: the Concussion in Sport Group's sixth statement, built on 10 systematic reviews, summarises evidence-informed principles of concussion prevention, assessment and management…Patricios 2023APolicy statement — Climatic heat stress and exercising children and adolescents (American Academy of Pediatrics): contrary to previous thinking, youth do not thermoregulate worse, have less cardiovascular capacity or tolerate exertion less than adults in the heat when adequately hydrated; the main risks are poor hydration, undue exertion, too little recovery between bouts or same-day sessions, and heat-retaining clothing and equipment — all modifiable, so exertional heat illness is usually preventableBergeron 2011ARecommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep MedicineSleep is essential for optimal health in children and adolescents, and AASM members used a modified RAND Appropriateness Method to set consensus amounts of sleep by age; the abstract itself does not…Paruthi 2016ASports Dietitians Australia position statement: sports nutrition for the adolescent athleteAdolescent athletes have unique nutritional needs from training plus growth; eat for long-term health, match eating to the day's exercise, spread quality carbohydrate and protein across the day…Desbrow 2014AThe Female Athlete Triad — American Academy of Pediatrics clinical report: the triad (menstrual function, bone health and energy availability, each ranging from optimal health to disease) arises when energy intake falls short of covering the energy spent in exercise, can appear as one component or any mix of them, and can weigh more on adolescents than adults since adolescence is the key window for building bone massWeiss Kelly 2016BAn assessment of maturity from anthropometric measurementsSex-specific equations from height, sitting height, leg length and age predict years from peak height velocity (maturity offset) with R2 0.92 in boys and 0.91 in girls; the authors advise using the…Mirwald 2002BSport injuries aligned to peak height velocity in talented pubertal soccer players26 talented players followed for 3 years around the growth spurt had more traumatic injuries in the year of peak height velocity than the year before, a moderate rise in overuse injuries after it…van der Sluis 2013B+A systematic review on conservative treatment options for Osgood-Schlatter diseaseUp to 10% of adolescents are affected by this sport- and growth-associated knee condition; thirteen studies (only two RCTs, quality poor to moderate) covering 747 patients and 937 knees found…Neuhaus 2021ASports Specialization and Intensive Training in Young AthletesAAP clinical report: specialising too early may have detrimental physical and psychological effects, intensive training carries risks whether or not the athlete is specialised, and the right timing…Brenner 2016AThe NSCA's updated position statement on youth resistance trainingThe association holds that children and adolescents following age-specific guidelines can gain many of the benefits adults get from resistance training, and updates its 1996 statement on risks…Faigenbaum 2009AInternational Olympic Committee consensus statement on youth athletic developmentThe IOC critically evaluated the science and practice of youth athlete development and set out guiding principles for developing healthy, resilient and capable youth athletes, with opportunities for…Bergeron 2015CLongitudinal changes in wearable-captured physiology before sudden cardiac deathA single case report: in a 76-year-old man with advanced structural heart disease who died minutes after high-intensity indoor cycling, a retrospective change-point analysis of his Apple Watch and…Lautman 2026BFunctional overreaching: the key to peak performance during the taper?In 33 trained male triathletes, the overloaded athletes who stayed only acutely fatigued gained more over a 4-week taper than those who became functionally overreached, and more than controls; the…Aubry 2014C+Functional Overreaching in Endurance Athletes: A Necessity or Cause for Concern?A narrative review: the idea that endurance athletes must be driven into functional overreaching to supercompensate is questioned, because some studies show smaller adaptations in overreached…Bellinger 2020BRiding in 5-minute reps with 1-minute rests, trained cyclists held 17 W more at their lactate steady state and lasted 24% longer than in continuous ridingA result that did not repeat for duration in runnersGrossl 2012B+At the same power and the same 30 minutes of work, breaking the ride every 5 minutes with a 30–90-second pause lowered lactate by 1–1.5 mmol/L and removed its drift; the lactate steady state then sits 22–32 W higherBeneke 2003B-In junior skiers 5–10-minute intervals totalling 40–45 minutes improved performance more than 2–4-minute intervals totalling 15–20 minutesThe longer reps came with twice the work timeSandbakk 2013B+At a fixed power equal to that at VO2max, 30-second work periods with 15-second recoveries gave more work and more time at or above 90% of VO2peak before exhaustion than long work periods at the same powerRønnestad & Hansen 2016BOver 10 weeks, effort-matched short intervals raised VO2max by 8.7% against 2.6% for long intervals in cyclistsRønnestad 2015BSelf-paced intervals with 1:1 rest ended at the same RPE (about 17) and lactate (about 4.5 mmol/L) whether the reps were 1, 2, 4 or 6 minutesBut 1-minute reps reached only 82% of VO2max against about 92% for 2–6-minute repsSeiler & Sjursen 2004C+Expert review of sport in the cold: the heat produced by exercise reduces the clothing needed, athletes should not overdress, and warm-up warmth should be kept with insulating clothing until the startOverdressing itself has not been studiedGatterer 2021BRain at 5 °C makes even hard running colder and costlier: rectal temperature was lower from 10 minutes, and oxygen uptake and perceived exertion were higher by 50–60 minutesIto 2019BIn a thin full-body race suit with a 5 m/s wind, hard running was best at −4 to +1 °C and already impaired at +10 °CThe best temperature depends on what is wornSandsund 2012BAt about 70% VO2max in still air, cycling time to exhaustion was longest at 10.5 °C (93.5 min) and shortest at 30.5 °C (51.6 min)An inverted U with temperatureGalloway & Maughan 1997BMarathon performance slows progressively as WBGT rises from 5 to 25 °CTop men were 1.7% off the course record in the 5–10 °C band and 4.5% off at 20–25 °C — and slower runners lose moreEly 2007B+Tenderness in the anatomical snuffbox is the most sensitive sign of a scaphoid fracture (0.87–1.00) but is not specificAfter a fall it means "get it imaged", and a normal first X-ray does not close the questionMallee 2014