General FAQ

What services does Prime Performance offer in the clinic and performance center?

Prime Performance offers a comprehensive range of services.

  • Physical Therapy
  • Dance and performing arts specific rehabilitation, pre-pointe screening, cross-training, technique and performance coaching
  • Personal and small group training
  • Pilates
  • Sport science, metabolic testing, athletic profiling, benchmarking and monitoring
  • Breathing assessment, breathwork and respiratory performance training
  • Training program design and periodization
  • Health, wellness, fitness, strength and conditioning coaching
  • Diet and nutrition referrals
  • Safety and ergonomics consulting
  • In person, virtual and telehealth options

Our goal is to provide everything active individuals, dancers, athletes, and performing artists need under one roof.

What types of athletes, artists and movers does Prime Performance have experience working with?

We have experience delivering treatment and coaching across a wide range of activities.

  • Dancers
  • Gymnastics
  • Climbing
  • Mountaineering
  • Running
  • Cycling
  • Triathlon
  • Swimming
  • Rowing
  • Skiing
  • Snowboarding
  • Skateboarding
  • Kiteboarding
  • Surfing
  • Boxing
  • Martial Arts
  • CrossFit
  • Bodybuilding
  • Frisbee
  • Golf
  • Tennis
  • Volleyball
  • Baseball
  • Softball
  • Basketball
  • Soccer
  • Field Hockey
  • Lacrosse
  • Football
  • Hockey
  • Law Enforcement
  • Firefighting
  • Manual Labor
Is there any paperwork required to receive treatment, coaching, training or other services at Prime Performance?

Yes every patient and client is required to complete Prime Performance’s consent form and waiver. Certain services may also require the completion of the Physical Activity Readiness Questionnaire (PAR-Q), Nijmegen Questionnaire, history questionnaires, or other applicable paperwork. These forms and documents help ensure patients and clients are informed of Prime Performance’s policies and procedures. They also help providers deliver safe and highly effective services that are in your best interest.

What services does Prime Performance offer outside the clinic and gym?

Prime Performance offers a comprehensive range of workplace safety innovation, health and ergonomics consulting services.

  • Early Detection and Intervention
  • OSHA Approved First Aid
  • Warm Up, Flex and Stretch Programs
  • Exercise Libraries
  • Safety, Ergonomics and Human Factors Programs
  • Ergonomic Assessments
  • Job Analysis
  • Return to Work and Accommodations
  • Safety Technology Exploration, Demo Days, Trials and Pilot Programs
  • Implementation Programs
  • Usability Testing
  • Technology Design Consulting
  • Standards Alignment
  • Research
  • Expert Witness Services

We have unmatched expertise in various areas of safety technology such as wearable sensors, exoskeletons, exosuits, virtual reality (VR), augmented reality (AR), mixed reality (XR), artificial intelligence (AI), computer vision technology, drones, software and telematics.

Rehabilitation and Physical Therapy FAQ

What is Rehabilitation?

Rehabilitation is a comprehensive and multidisciplinary approach aimed at restoring, improving, or maintaining physical, cognitive, and emotional well-being in individuals who have experienced injury, illness, or functional limitations. It involves a combination of therapeutic techniques, exercises, and interventions to optimize overall health and functionality.

What is Physical Therapy?

Physical Therapy (PT) is a healthcare profession focused on rehabilitation. Physical Therapists help individuals recover from injuries, surgeries, or physical limitations, and improve overall health, mobility and function. Physical therapists use various techniques and exercises to enhance flexibility, stability, balance, coordination and strength.

What does a Physical Therapist do?

Physical Therapists (PTs) assess, diagnose, and treat physical conditions. They design personalized treatment plans that may include:

  • Therapeutic Exercises: Customized exercises to improve motor control, neuromuscular coordination, mechanical capacity, mobility, stability, endurance and strength.
  • Manual Therapy: Hands-on techniques to address soft tissue and joint issues.
  • Strength and Conditioning: Improving mobility, stability, balance, coordination, endurance, strength, power, speed, and agility.
  • Education: Providing information on injury prevention, body mechanics and self-care.
  • Modalities: Using therapeutic modalities like heat, cold, ultrasound or electrical stimulation.
  • Assistive Technology: Recommending and teaching the use of assistive devices including crutches, canes, walkers, seating systems, wheelchairs, prosthetics, orthotics, wearable robotics, exoskeletons and exosuits.
Do I need a doctor's referral for Physical Therapy?

No, direct access allows individuals to seek Physical Therapy without a referral.

What Physical Therapy tools, techniques or methods are used at Prime Performance?

Our skilled therapists employ a variety of approaches.

  • Selective Functional Movement Assessment (SFMA)
  • Functional Movement System Testing (FMS)and Y-Balance Testing
  • Blood Flow Restriction Rehabilitation (BFR)
  • Breathing Assessment, Breathwork, and Respiratory Training
  • Manual Therapy
  • Myofascial Release
  • Mobilization and Manipulative Therapies
  • Strain Counterstrain
  • Active Release Techniques
  • ASTYM
  • Gua Sha
  • Cupping
  • Trigger Point Release
  • Soft Tissue Massage
  • Deep Tissue Massage
  • Nerve Decongestion
  • Taping Techniques (Kinesio Tape, Dynamic Tape, Leukotape)
  • Exoskeleton Assisted Rehabilitation
  • Ergonomics and Return to Work Programs
  • Therapeutic Exercise
  • Home Exercise Programs
Can Physical Therapy prevent surgery?

In some cases, Physical Therapy can help manage or improve conditions to the point where surgery is not necessary. It is often prescribed as a conservative approach before considering surgical options. However, the decision to undergo surgery is ultimately determined by you and your physician.

Is Physical Therapy covered by insurance?

Coverage for Physical Therapy services varies based on insurance plans. Some insurance plans may cover a portion or the full cost of Physical Therapy. It is advisable to check with the insurance provider to understand coverage and reimbursement details. Prime Performance and its Physical Therapists are out of network with all insurance carriers.

Why doesn't Prime Performance accept health insurance?

We made the decision to focus entirely on providing you with high-quality, 1-on-1, hour-long treatment sessions. Accepting payments from insurance companies has become too time-consuming, expensive, and distracting for healthcare providers and clinics. By avoiding the constraints of insurance-based practices, we can prioritize your well-being and provide longer, more thorough, and effective treatments.

Can I obtain a Good Faith Estimate of my projected costs?

Definitely. At Prime Performance, you can count on us to always be honest and transparent. We provide a “Good Faith Estimate” of your projected costs before your initial evaluation. You can also request a second “Good Faith Estimate” after your evaluation once we get to know you better and design your plan of care. If you have any questions about our fees you can email us at info@primeperformancept.com.

Is Physical Therapy only for post-surgery recovery?

While Physical Therapy (PT) is crucial for post-surgery recovery, it is not limited to surgical cases. Physical Therapy (PT) is applicable for various scenarios, including non-surgical interventions for acute injuries, chronic conditions and preventive care.

Who can benefit from Physical Therapy?

Physical Therapy is beneficial for individuals of all ages and conditions. It is commonly prescribed for:

  • Orthopedic Conditions: Injuries or disorders affecting muscles, bones, joints, ligaments or tendons.
  • Neurological Conditions: Conditions impacting the nervous system, such as stroke or spinal cord injuries.
  • Cardiopulmonary Conditions: Rehabilitation after heart surgeries or respiratory issues.
  • Sports Injuries: Treatment and prevention of injuries related to sports and physical activities.
  • Chronic Pain: Management of persistent pain conditions.
  • Rehabilitation: Post-surgery recovery or rehabilitation after illness or injury.
How does Physical Therapy differ from other forms of rehabilitation?

Physical Therapy is a comprehensive rehabilitation approach that focuses on the entire body. While it shares similarities with other rehabilitation methods, such as chiropractic care, Physical Therapy is distinct in its emphasis on physical function and the optimization of musculoskeletal health.

What types of conditions does Physical Therapy address?

Physical Therapy can address a wide range of conditions, including:

  • Musculoskeletal pain
  • Sports injuries like sprains, strains, fractures, overuse, overtraining and injuries related to physical activity
  • Neurological conditions including concussions
  • Hypermobility
  • Rehabilitation after Surgery
  • Chronic Pain Syndromes: Fibromyalgia, chronic lower back pain, etc.
  • Pediatric Conditions
How long does a Physical Therapy session last?

Physical Therapy sessions at Prime Performance last for 1 hour and are always 1-on-1 with an experienced Physical Therapist. The frequency and duration of sessions depend on your condition and treatment plan. In some cases, sessions may be more frequent initially and then spaced out as you progress.

Can Physical Therapy prevent future injuries?

Yes, PT can play a preventive role by addressing underlying issues, improving strength, and promoting healthy movement patterns. It aims to reduce the risk of future injuries improving musculoskeletal health and enhancing overall resilience.

Does Prime Performance bill insurance for Physical Therapy?

No, unfortunately Prime Performance is out of network for all insurance carriers. We are a private pay clinic and performance center. We are not able to bill your insurance nor collect payments from your insurance carriers. Instead, we provide patients with superbills which they can submit to their insurance carriers for processing. Reimbursement by insurance companies for Physical Therapy services provided by out of network providers varies. It is advisable to check with the insurance provider to understand coverage and reimbursement details.

What are the benefits of private pay at Prime Performance?

Being a private pay clinic and performance center allows us to dedicate more time to your individual needs, ensuring longer, higher-quality sessions that lead to better and faster results. Our goal is to facilitate your healing process, help you return to regular activities sooner, reduce the number of required treatment sessions, and minimize your out-of-pocket costs.

How does Physical Therapy at Prime Performance work?

You begin with a 1 hour long initial evaluation so we can get to know you, your movement, your abilities, your potential, and your goals. Each treatment session thereafter is 1 hour long and is always 1-on-1 with your Physical Therapist. Our approach gives you more quality time with experienced practitioners, helps you heal faster, return to the things you enjoy in life sooner, and reduces your risk of future injuries. Our therapists also work closely with our scientists, coaches and trainers to help you transition from treatment to training, performance and competition.

Dance and Performing Arts Physical Therapy FAQ

What is Dance and Performing Arts Physical Therapy?

Dance and Performing Arts Physical Therapy is a specialized branch of Physical Therapy that focuses on the unique needs and challenges faced by dancers, actors, musicians, and other performing artists. It addresses performance-related injuries, enhances physical conditioning, and promotes overall well-being to support individuals in their artistic pursuits.

What types of conditions does Dance and Performing Arts Physical Therapy address?

Dance and Performing Arts Physical Therapy can address a range of conditions.

  • Injuries: Treatment of dance-related injuries such as sprains, strains, fractures, and overuse injuries.
  • Flexibility and Range of Motion Issues: Working to improve flexibility while maintaining stability.
  • Posture and Alignment: Addressing issues related to body alignment and posture for optimal performance.
  • Technique Optimization: Providing guidance to enhance dance or performance techniques.
  • Rehabilitation: Supporting recovery from injuries and surgeries, facilitating a safe return to performance.
Do I need to be a professional performer to seek Dance and Performing Arts Physical Therapy?

No, Dance and Performing Arts Physical Therapy is not exclusively for professionals. It is open to individuals of all skill levels and ages engaged in dance or performing arts. Whether you’re a professional dancer or someone pursuing the arts as a hobby, this form of therapy can be tailored to your needs.

Can Dance and Performing Arts Physical Therapy help with stage anxiety or performance-related stress?

While not a primary focus, Dance and Performing Arts Physical Therapy can indirectly address performance-related stress by promoting physical and mental readiness and well-being. Techniques such as visualization, relaxation exercises, breathwork and mindfulness may be incorporated to help manage anxiety.

Do you offer workshops for dance educators and artists?

Yes, we provide educational workshops for dancers, performing artists, and educators. Workshops cover a variety of topics such as Dance Conditioning, Balance, Posture & Placement Exercises, Strength & Power Development, Recovery & Injury Prevention and Nutrition for Dancers.

Who can benefit from Dance and Performing Arts Physical Therapy?

Anyone involved in dance or the performing arts, including dancers, actors, musicians, and other artists can benefit from this form of Physical Therapy. We treat recreational to professional movers of all styles of dance. It is designed to address the specific demands and movements associated with various performing arts disciplines.

What makes Dance and Performing Arts Physical Therapy different from general Physical Therapy?

Dance and Performing Arts Physical Therapy is specialized to cater to the unique needs of performers. It considers the specific movements, techniques, and challenges associated with various art forms. Therapists must have a deep understanding of dance and performing arts to provide targeted and effective care for this population.

What techniques are commonly used in Dance and Performing Arts Physical Therapy?

Therapists may use a variety of techniques, including all of those listed in the general PT section above. In addition, several dance and performing arts specific approaches are utilized.

  • Technique Analysis and Training: Evaluating and optimizing dance or performance techniques.
  • Injury Prevention Education: Providing guidance on practices to prevent injuries during rehearsals and performances.
  • Dance and Performing Arts Specific Strength and Conditioning: Improving mobility, stability, balance, coordination, endurance, strength, power, speed, and agility.
  • Performance Optimization: Putting all the pieces together to level up.
Can Prime Performance help with pointe shoe fitting?

Absolutely. We provide expert guidance and resources for pointe shoe fitting, including quarterly fittings in-house with Josephine Lee of The Pointe Shop.

Can you share some of your experience with Broadway shows and companies?

We’re proud to work with dancers and performing artists from renowned Broadway shows, including My Fair Lady, Jesus Christ Superstar, Matilda, Hamilton, Harper Lee’s To Kill A Mockingbird, The Empire Strips Back, and companies like Lines Ballet, A-WOL Dance Company, The Portland Ballet, OBT Company 2, and Bodyvox Dance Company.

The Female Athlete FAQ

Is there a need for gender-specific approaches in nutrition and exercise?

Yes, absolutely. Men and women have physiological differences that influence their nutritional requirements, response to exercise, and overall health needs.

How does hormonal variation affect female training and exercise?

Hormonal fluctuations during the menstrual cycle can impact energy levels, recovery, and exercise performance. Tailoring training plans to account for these fluctuations can optimize results.

What role does resistance training play for women?

Resistance training is crucial for women, promoting bone density, muscle strength, and metabolic health. It can also help address concerns like osteoporosis.

Can women benefit from specific training during different life stages?

Absolutely. Exercise needs can vary during puberty, pregnancy, postpartum, and menopause. Tailoring exercise routines to these life stages ensures optimal health and fitness outcomes.

Are there specific dietary considerations during pregnancy and lactation?

Yes, ensuring adequate intake of nutrients like folic acid, iron, calcium, and omega-3 fatty acids is crucial during these periods to support the health of both the mother and the baby.

What are some key differences in nutritional needs between men and women?

Women may have different calorie requirements, nutrient needs (especially during pregnancy and lactation), nutrient timing and considerations for vitamin and mineral intake due to factors like menstruation and menopause.

Are there specific considerations for female athletes?

Yes, female athletes may need additional attention to factors like bone health, preventing Relative Energy Deficiency in Sport (REDs) and the Female Athlete Triad (disordered eating, menstrual irregularities, and osteoporosis), and managing energy availability.

How does nutrition impact women's health and well-being?

Proper nutrition is vital for women’s health, influencing hormonal balance, reproductive health, and overall vitality. It plays a key role in managing conditions like Polycystic Ovarian Syndrome (PCOS) and supporting menopausal health.

How do psychological factors influence female health and fitness?

Women may face unique psychological challenges related to body image, societal expectations, and hormonal fluctuations. A holistic approach to health should address these factors alongside physical well-being.

Performance and Sport Science FAQ

What is Sport Science?

Sport Science is an interdisciplinary field that applies scientific principles and methods to the study of various aspects related to sports, exercise, and physical activity. It encompasses a wide range of scientific disciplines, including physiology, biomechanics, psychology, nutrition, and more, to enhance athletic performance, prevent injuries, and optimize overall health.

How does Sport Science contribute to athletic performance?

Sport Science aims to enhance athletic performance by:

  • Athletic Profiling: Comprehensively evaluating various aspects of an individual’s athletic abilities, physical condition, and performance potential. It involves the systematic analysis of factors that contribute to an athlete’s overall capabilities.
  • Optimizing Training Programs: Tailoring training regimens based on individual needs and scientific principles.
  • Monitoring and Performance Analysis: Using technology and data to track, analyze, and improve specific aspects of performance.
  • Benchmarking: Evaluating the performance of an athlete against recognized norms, baseline values, standards or key performance indicators (KPI’s) to identify areas for improvement, learn from successful interventions, and implement changes that lead to enhanced performance, efficiency, and competitiveness.
  • Injury Prevention: Identifying and addressing factors that contribute to injuries during sports or exercise.
  • Recovery Strategies: Implementing evidence-based methods to enhance recovery and reduce fatigue.
How long does an Athletic Profiling session take?

The duration of an Athletic Profiling session varies based on the assessments included. It can range from a few hours for a comprehensive profiling session to shorter durations for specific assessments.

Who can benefit from Athletic Profiling?

Athletic Profiling is valuable for:

  • Athletes: Seeking to enhance performance and prevent injuries.
  • Coaches: Designing personalized training programs for athletes.
  • Sports Organizations: Identifying talent and optimizing team performance.
  • Rehabilitation: Tailoring recovery programs based on individual assessments.
Can Athletic Profiling help in talent identification?

Yes, Athletic Profiling is a valuable tool for talent identification, especially in youth sports. By assessing physical attributes, skills, and psychological factors, coaches and talent scouts can identify individuals with potential for success in specific sports.

What is the role of Metabolic Testing in Sport Science?

Metabolic Testing assesses an athlete’s energy expenditure and aerobic capacity, providing crucial information for training and recovery optimization. It aids in understanding a person’s overall health, fitness, and how the body utilizes energy during rest and exercise, helping tailor nutrition and exercise plans for peak performance. It is also used to identify specific areas in need of focused training, such as cardiovascular, respiratory, or metabolic limitations. Metabolic Testing can play an important role in Athletic Profiling and Benchmarking for certain athletes and teams.

What is a Resting Metabolic Rate (RMR) Test and why is it important?

This test involves measuring the body’s resting metabolic rate (RMR), which is the amount of energy expended at rest. This testing helps determine how efficiently your body burns calories and utilizes oxygen, providing valuable insights into individual metabolism. A RMR Test provides a foundation for understanding daily energy needs. It also helps customize nutrition plans to align with individual metabolism, aiding in performance optimization, weight management and overall health improvement.

How is VO2 Max Testing beneficial for athletes?

VO2 Max is a key indicator of aerobic fitness and endurance capacity. Athletes can use this metric to optimize training intensity, design efficient workout routines, and monitor progress over time. It’s a valuable tool for enhancing performance.

Is Metabolic Testing suitable for everyone?

Metabolic Testing is generally safe for most individuals. However, those with certain health conditions, such as acute or chronic musculoskeletal injuries, respiratory, or cardiovascular issues, as well as pregnant women or those with specific concerns should consult with a healthcare professional before undergoing testing.

How long does a VO2 Max Test or other type of Exercise Test session take?

Exercise test appointments vary depending on the specific test protocol. VO2 Max test appointments typically last about 90 minutes for a Short Step Test, or 120 minutes for a Long Step Test, 4-1 Step Test, or 5-1-5 Step Test including setup, protocol determination, equipment calibration, putting on sensors, testing for about 25-60 minutes, taking off sensors, data analysis, and reviewing the results.

What is a Long Step Test and what does it measure?

A Long Step Test is almost exactly the same as the Short Step Test above, except the workload is gradually increased in 3-minute or longer increments until exhaustion. If you want the most accurate thresholds (especially VT1 if you want to dial your Zone 2 training), this is the protocol we recommend.

What is a 5-1-5 Test?

A 5-1-5 Step Test consists of a 5-minute effort phase, followed by 1 minute of complete rest, followed by another 5-minute effort phase at the same intensity, and another 1- minute rest before increasing intensity. This sequence is repeated at increasing intensities with the 3rd pair of efforts at or slightly higher than your threshold (e.g., functional threshold power [FTP], speed, or HR). There is no need to push this test to failure. When you can’t comfortably maintain the intensity, the test is over. This test collects similar data to the Short, Long and 4-1 Step Tests above, and like the 4-1 Step Test it can be used to obtain a deeper understanding of how your body handles longer periods at various levels of intensity, how it sustains each level of intensity, and how it adjusts and recovers between efforts. The additional learnings from this test also add valuable insights for the purposes of Athletic Profiling, Benchmarking, understanding your unique physiology and key limitations that may be holding back your performance.

How often should one undergo Metabolic Testing?

The frequency of Metabolic Testing depends on individual goals and needs. Athletes may choose more frequent assessments benchmarking and tracking performance changes, while those focused on weight management might benefit from periodic evaluations to adjust dietary plans.

What is a Spirometry Test?

A Spirometry Test is a common pulmonary function test that measures the amount and speed of air breathed in and out of the lungs. Test results are compared to predicted or normal values for the person’s age, sex, height, weight and other factors. Spirometry provides valuable information about lung function and helps diagnose various restrictive or obstructive respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD). Spirometry can also be used to monitor the progression of respiratory conditions and assess the effectiveness of treatment. For otherwise healthy individuals Spirometry can help identify if there are any trainable respiratory capacity limitations that might be holding back athletic performance. Testing may be repeated at intervals to track changes in lung function over time. Spirometry is a valuable tool for assessing lung health, diagnosing respiratory conditions, and guiding treatment and training plans.

Is Sport Science only for elite athletes?

No, Sport Science is beneficial for individuals at all levels of physical activity, from recreational enthusiasts to elite athletes. While elite athletes may use wish to fine-tune performance, amateur athletes can leverage it to optimize training, boost recovery, enhance overall fitness, prevent injuries, and enhance overall well-being.

What role does data play in Sport Science?

Data, including physiological measurements, biomechanical data, and performance metrics, plays a crucial role in Sport Science. Analyzing this data helps professionals make informed decisions, individualize training programs, and track progress for the betterment of dancers, performing artists, active people, athletes and non-athletes alike.

How is Sport Science evolving with technology?

Advancements in technology, including wearable devices, biomechanical sensors, and data analytics, have significantly impacted Sport Science. These tools provide real-time insights, enabling more precise training programs, injury prevention strategies, and performance optimization.

What disciplines are involved in Sport Science?

Sport Science integrates knowledge from diverse fields such as:

  • Physiology: Studying how the body responds and adapts to physical activity.
  • Exercise Physiology: Investigating the effects of exercise on the body’s systems.
  • Biomechanics: Analyzing the mechanics of human movement and sports equipment.
  • Psychology: Understanding the mental aspects of sports, including motivation and performance anxiety.
  • Nutrition: Examining the role of diet in supporting physical activity and recovery.
  • Coaching: Teaching, guiding, and empowering athletes to train hard and smart. Includes health, skills, performance, strength and conditioning coaches.
  • Physical Therapy: Focusing on the prevention and rehabilitation of injuries.
What does Athletic Profiling include?

Athletic Profiling encompasses a range of assessments, such as:

  • Performance Testing: Evaluation of endurance, strength, power, speed, flexibility, and agility.
  • Movement Analysis: Assessment of biomechanics and functional movement patterns.
  • Sport-Specific Skills Testing: Testing relevant skills based on the athlete’s sport.
  • Metabolic Testing: Measurement of energy expenditure and metabolic capacity.
  • Psychological Profiling: Examination of mental attributes affecting performance.

Our experiences scientists and coaches are committed to helping clients use the right testing protocols to answer their key performance-related questions. We use a wide range of equipment and technology including Hawkin Dynamics, Tindeq, VO2 Master, NNOXX, Moxy Monitor, CORE, Myontec, Polar, Oxa, MIR, Idiag, Isocapnic Breathe Way Better, Coros, Garmin, Whoop, Oura, Omegawave, Strava, Training Peaks, WKO5, Wahoo, Stages Cycling, Woodway and PtEverywhere. We are also fluent in using the Functional Movement Screen (FMS), Y Balance Test (YBT), Fundamental Capacity Screen (FCS), and Selective Functional Movement Assessment (SFMA).

Why is Athletic Profiling important?

Athletic Profiling serves various purposes:

  • Performance Optimization: Identifies strengths and areas for improvement.
  • Injury Prevention: Pinpoints biomechanical issues and injury risks.
  • Training Program Design: Tailors workouts based on individual capabilities.
  • Talent Identification: Assists in recognizing potential in specific sports.
  • Goal Setting: Establishes benchmarks for measurable athletic goals.
How often should an athlete undergo Athletic Profiling?

The frequency of Athletic Profiling depends on individual goals, the nature of the sport, and training cycles. Some athletes may choose to undergo profiling annually, while others may opt for more frequent assessments ranging from quarterly or monthly to monitor progress and adjust training programs down to weekly or even daily to optimize individual training sessions.

How does Benchmarking work and why is it beneficial?

The benchmarking process typically includes the following steps.

  • Identifying Objectives: Clearly defining the goals and objectives of the benchmarking process.
  • Selecting Benchmark Metrics: Identifying key performance indicators (KPI’s) that are considered valuable to track in the relevant areas.
  • Data Collection: Gathering relevant data.
  • Analysis: Comparing the collected data to identify performance gaps, strengths, weaknesses, and areas for improvement.
  • Developing Training Plans: Creating customized plans based on the insights gained from the benchmarking process.
  • Implementation: Executing the training plans and monitoring the results over time.

Benchmarking can be applied in various sports. It provides athletes and teams with a systematic approach to continuous improvement.

How is Metabolic Testing performed?

Metabolic Testing is typically conducted through methods like:

  • Resting Metabolic Rate (RMR) Test: Measures the energy expended at complete rest. It provides daily energy requirements for weight management and fueling purposes. A RMR test also measures resting heart rate (RHR), heart rate variability (HRV), and breathing at rest.
  • Exercise Testing: Assesses metabolic responses during physical activity. A VO2 Max Test measures the maximum heart rate, breathing, and the maximal rate of oxygen consumption during exercise. Exercise testing also measures thresholds (aerobic – VT1, and anaerobic – VT2), provides precise heart rate, power, speed, and caloric training zones, and sheds light on how the body performs and adapts to exercise and training.
Are there fasting requirements for Resting Metabolic Rate (RMR) Testing?

If completing a RMR test, the quality of your test results, report, and consult is directly related to your strict adherence to the RMR pre-test protocol.

  • Fasting: Do not eat, or drink coffee, caffeine, stimulating drinks, or alcohol for at least 5 hours prior to the test (it is OK to drink water)
  • Do not smoke tobacco for at least 2 hours prior to the test
  • No exercise within 6 hours, and no vigorous exercise within 24 hours before the test
  • Continue any medications as usual
  • Wear comfortable clothing and shoes
  • Bring a snack for after the test
  • Come rested and relaxed
Why is Metabolic Testing beneficial?

Metabolic Testing offers several benefits, including:

  • Health and Fitness Assessment: Evaluates cardiovascular, respiratory, and metabolic health and fitness.
  • Personalized Nutrition: Tailors dietary plans based on individual energy needs.
  • Weight Management: Assists in setting realistic weight loss or gain goals.
  • Optimized Training: Drives the development of training programs and exercise sessions aligned crucial training needs.
  • Performance Enhancement: Aids athletes in optimizing training for peak performance.
  • Clinical Applications: Managing metabolic disorders and chronic conditions.
How long does a Resting Metabolic Rate (RMR) Test session take?

Resting Metabolic Rate (RMR) test appointments typically last around 1 hour including setup, equipment calibration, putting on sensors, testing for about 15 minutes, taking off sensors, data analysis, and reviewing the results.

What is a Short Step Test and what does it measure?

Short Step Tests involve a 5-minute warm up, followed by an increasing workload every 1-2-minutes until exhaustion, followed by a 5-minute recovery. They can be performed on a variety of training equipment (e.g., treadmill, bike, rower, assault bike). They measure heart rate, breathing, core body temperature, and muscle oxygenation and provide data such as but not limited to maximum VO2, heart rate, minute ventilation, respiratory frequency, and tidal volume. Short Step Test reports also provides personalized HR, power, or speed training zones, ventilatory thresholds (VT1 and VT2), and workout guidelines. These tests can provide data for Athletic Profiling and Benchmarking by serving as a feedback loop to measure progress over time. Short Step Tests can help identify cardiovascular, respiratory, or metabolic limitations needing to be addressed with training and nutrition. If you want a VO2 Max Test, this is the protocol we recommend.

What is a 4-1 Step Test?

A 4-1 Step test consists of a 4-minute effort phase, followed by 1 minute of complete rest. This sequence is repeated at increasing intensities with the 8th pair of efforts at your threshold (e.g., functional threshold power [FTP], speed, or HR). This test collects similar data to the Short and Long Step Tests above, but because the effort phases are longer and separated by a minute of complete rest it can be used to obtain a deeper understanding of how your body handles various levels of intensity and how it adjusts and recovers between efforts. The additional learnings from this test add valuable insights for the purposes of Athletic Profiling, Benchmarking, understanding your unique physiology and key limitations that may be holding back your performance.

Can Prime Performance help me conduct Metabolic Testing using a customized protocol from another coach or healthcare provider?

Yes Prime Performance can customize testing protocols upon your request or at the request of other practitioners that you work with already. Examples might include testing Intervals for the purpose of understanding Repeated Sprint Ability (RSA), monitoring specific training sessions or measuring cardiovascular, respiratory and metabolic function during time trial efforts.

Can I exercise before Metabolic Testing?

Exercise, especially vigorous exercise before Metabolic Testing is generally discouraged for about 24 hours prior to the test. Walking or light physical activity such as stretching or mobility work may be done within 24 hours of testing, but it’s important to be in a rested state to obtain accurate and reliable measurements.

Why is a Spirometry Test included with Exercise Tests that involve Metabolic Testing?

A Spirometry Test is required to analyze your respiratory capacity, including:

  • Lung Volume: Forced Vital Capacity (FVC)
  • Expiratory Power: Forced Expiratory Volume in 1 second (FEV1)

These data are needed to analyze your respiratory capability and areas for improvement during exercise.

How can Sport Science benefit non-athletes or those in rehabilitation?

Sport Science principles are not exclusive to athletes. They can be applied in various contexts:

  • Rehabilitation: Assisting in the recovery process after injuries through targeted exercise and therapy.
  • Health and Wellness: Providing evidence-based strategies to improve overall health and fitness.
  • Physical Education: Enhancing teaching methods to promote a lifelong enjoyment of physical activity.
Can Sport Science be applied to team sports?

Yes, Sport Science is widely applied in team sports. It involves analyzing team dynamics, performance data, and implementing strategies to optimize the collective performance of a team.

Can Sport Science principles be leveraged for injury prevention?

Yes, Sport Science principles can assist with injury prevention by identifying physiological limiters, biomechanical issues, muscular imbalances, or movement pattern dysfunctions that may increase the risk of injuries. Coaches and trainers can then design targeted interventions to address these factors.

Breathwork FAQ

What is Breathwork?

Breathwork is a practice that involves conscious control and manipulation of one’s breath to achieve specific physical, physiological, mental, or emotional outcomes. It encompasses various techniques and exercises aimed at improving breathing mechanics, volume, strength, endurance, habits, and patterns to promote relaxation, reduce stress, enhance overall well-being, or increase performance.

What are the benefits of Breathwork and Respiratory Training?

Breathwork offers a range of benefits, including:

  • Improved overall health and well-being
  • Increased vitality, alertness and energy levels
  • Better sleep and recovery
  • Increased athletic performance
  • Improved endurance and stamina
  • Reduced stress and anxiety
  • Improved sleep quality and quantity
  • Boosted immune system
  • Reduced chronic pain and inflammation
  • Control of asthma symptoms
  • Improved VO2 max and thresholds
  • Increased respiratory muscle strength
  • Enhanced movement quality
  • Better blood flow and oxygenation
  • Improved mental clarity, focus and concentration
  • Achieve a calmer state of flow, focus and mental clarity
  • Improved efficiency and reduced breathlessness
  • Activation of the parasympathetic nervous system
  • Enhanced resting heart rate (RHR) and heart rate variability (HRV)
  • Improved lung function, capacity, breathing frequency, and coordination
  • Reduced respiratory muscle fatigue
  • Increased spinal stability
  • Improved repeated sprint ability (RSA)
  • Enhanced body’s ability to buffer acid and metabolites
  • Improved reaction time, reduced errors, and better decisions in competition
  • Improved emotional regulation and management through conscious breathing techniques
  • Fostering a deeper connection between the mind and body
  • Greater joy, creativity, and self-expression through the power of your breath
Can anyone practice Breathwork?

Breathwork is generally safe for most people. However, individuals with certain health conditions should consult with a healthcare professional before starting Breathwork practices. Pregnant individuals or those with specific health concerns should also seek guidance.

Is Breathwork the same as meditation?

While Breathwork and meditation share similarities, they are distinct practices. Breathwork often involves intentional manipulation of the breath, while meditation typically focuses on mindfulness, awareness, and stillness. Both practices, however, can complement each other and be integrated for a more comprehensive mind-body experience.

How long does a typical Breathwork session last?

Breathwork coaching sessions typically last for 1 hour. Breathwork sessions you can do on your own can range from a few minutes to more extended practices, depending your preferences, techniques, schedule and specific goals.

How does Breathwork differ from normal breathing?

Breathwork involves intentional, mindful control of the breath, whereas normal breathing is often automatic and unconscious. Breathwork techniques focus on modifying the depth, rhythm, and patterns of the breath to achieve specific goals, such as reducing stress, increasing energy, improving mental focus or increasing performance.

What are some common Breathwork techniques?

Several Breathwork techniques exist, including:

  • Functional Breathing: Breathing through the nose with the mouth closed, tongue resting gently on the roof of the mouth behind the front teeth, using the diaphragm, with the lower ribs moving well in 3 dimensions.
  • Diaphragmatic Breathing: Focusing on breathing using the diaphragm.
  • Cadence Breathing: Inhaling, exhaling, and pausing for specific counts. Some common examples include:
    • 4-4-1: Inhale for a count of 4, exhale for 4, pause for 1 count, repeat.
    • 4-6: Inhale for a count of 4, exhale for a 6 count, repeat.
    • 4-7-8: Inhale for a count of 4, hold for 7, exhale for 8 counts, repeat.
  • Box Breathing: A type of Cadence Breathing that involves inhaling, holding, exhaling, and pausing for equal counts, such as inhaling for a count of 5, holding for 5, exhaling for 5, and holding for 5 counts before repeating the cycle.
  • Pranayama: Various yogic breathing exercises with specific purposes.
  • Physiological Sigh: Several rounds of breathing using a double inhale followed by a slow, extended exhale to soothe the nervous system and increase feelings of relaxation.
  • Intermittent Hypoxic Training: Breath holds and breathing lightly simulate altitude training and increase the brain and body tolerance for carbon dioxide (CO2).
  • Cyclic Hyperventilation: Several rounds of quick inhales and exhales followed by a breath hold to activate the nervous system and increase alertness.
  • Holotropic Breathwork: Rapid, deep breathing to induce altered states of consciousness.
  • Wim Hof Method: Combining breath control, meditation, and cold exposure.
How often should one practice Breathwork?

The frequency of Breathwork practice depends on individual preferences and goals. Some may benefit from daily practices, while others may engage in Breathwork periodically for specific purposes. It’s essential to listen to your body and work with a coach or therapist to adjust the frequency based on your needs.

Can Breathwork be used for managing anxiety?

Yes, Breathwork is often recommended as a tool for managing anxiety. Certain techniques can activate the parasympathetic nervous system, leading to relaxation and stress reduction. Individuals experiencing anxiety can find relief through regular Breathwork practices.

Can I learn Breathwork on my own, or should I seek guidance?

While basic Breathwork techniques can be learned independently, seeking guidance from experienced instructors or practitioners target your specific needs and goals, optimize your practice time, and enhance the effectiveness and safety of your practice.

Workplace Safety Innovation, Ergonomics and Technical Consulting FAQ

What specific areas do your technical consulting services cover?

We deliver a wide range of services, including:

  • Ergonomics: Identifying and addressing ergonomic hazards and risks to prevent musculoskeletal disorders, overuse, and repetitive strain injuries.
  • Safety: Creating and implementing effective safety programs, job hazard assessments, job analysis, early symptom screening, OSHA approved first aid services, training classes, job coaching, and other tools to reduce workplace accidents and injuries.
  • Health and Wellness: Designing customized programs to promote employee health and well-being, including sleep, recovery, fitness challenges, and healthy eating initiatives.
  • Warm-Up, Flex & Stretch Programs: Evaluating work demands and designing customized programs to help employees warm up, stretch, and prepare for the demands of the workday.
  • Early Detection & Intervention: Minimizing the impact of musculoskeletal disorders on the workforce through comprehensive early detection and intervention services.
  • Return to Work & Accommodations: Assisting with systematic return-to-work programs, case management, claim coordination, communication with healthcare providers, and workplace accommodations.
  • Safety Technology Exploration: Staying up-to-date on the latest safety technology innovations, including exoskeletons, virtual reality, augmented reality, wearable technology, AI, drones, robotics, and telematics.
  • Implementation Assistance: Supporting the selection and implementation of new technology and programs to ensure successful adoption and effective long-term use.
  • Expert Witness: Providing expertise in human factors, ergonomics, return to work, disability, accommodations, safety, injury prevention, rehabilitation, health, fitness, exercise, training, performance science, and strength and conditioning for legal cases.
How can technical consulting services benefit my organization?

Our services are designed to help you create a safe and healthy work environment, which, in turn, contributes to enhanced employee well-being, increased productivity, and improved morale. Taking care of people in the workplace is not only the right thing to do but also positively impacts the bottom line.