Heart Rate Variability Online CE Exam With Ebook

This package includes the following:

• Heart Rate Variability ebook
• Online continuing education exam

Heart rate variability (HRV) is a valuable tool used by coaches and trainers to assess cardiac functioning, evaluate mental and emotional well-being, and optimize training based on each athlete’s unique data.

Written by a world-renowned author team, Heart Rate Variability: Science and Strategies for Peak Performance introduces the fundamentals of HRV and provides practical guidance on how to measure and interpret HRV data so you can help your athletes train smarter, prevent injuries, manage stress, and improve overall health.

With coverage spanning everything from factors affecting HRV to ways to enhance training, this ebook will help coaches and trainers understand how performance can be influenced by this physiological measurement. Explanations of data collection, interpretation, and application to training are included, making it easy to implement your learning with your athletes.

Physical monitoring isn’t the only thing HRV data can be used for; you’ll also learn how mental training can be used alongside HRV measurements to enhance performance and manage psychological stress.

Learn from the experts and then incorporate data into client training plans with a 30-day challenge centered around consistently measuring, interpreting, and improving HRV.

After reading the ebook, certified professionals can take the companion CE exam to earn continuing education credits.

Learning Objectives

• Describe the physiology of the autonomic nervous system and the role the parasympathetic system plays in HRV.
• List the personal and environmental factors that influence HRV.
• Explain the impact that sleep, nutrition, and hydration play in managing HRV.
• Summarize the use of available equipment to track, monitor, and apply HRV data.
• Interpret baseline HRV measurements and the physiological changes that occur in response to training.
• Determine how to use HRV metrics to guide training.
• Explain basic HRV data collection for team sports and note the challenges of using HRV in team settings.
• Outline the use of HRV data for the management of a concussion.
• Discuss the role of HRV in disease prevention and health outcomes.
• Recall the components of cognitive function that affect HRV response and the physical implications that result.
• Analyze the use of HRV in reducing the effects of psychological stress and burnout.
• Recognize how breathing and mind–body techniques can be improved with HRV monitoring.
• Establish a personalized HRV training plan that is linked to an athlete’s goals.
• Design a 30-day HRV training plan.

Audience

Certified professionals who have an interest in the potential for HRV training to improve performance.

Introduction. Why This Book? Starting the Journey With HRV

What Are Our Stories With HRV in Numbers?

Why Is HRV Important?

How Can This Book Help You?

Final Thoughts to Kick-Start Your HRV Reading Journey

Part I. The Science Behind HRV

Chapter 1. Physiology Foundations

Understanding the Physiological Foundations of HRV

What Is the Difference Between Heart Rate and HRV?

The Physiology of HRV

HRV Indexes

Vagally Mediated HRV

Cardiac Vagal Activity and Vagal Tank Theory

The Implications of Vagal Tank Theory

Myths About HRV: Separating Fact From Fiction When Interpreting HRV

Interpreting Indexes of Non–Vagally Mediated HRV

The Role of Context in HRV Interpretation

Chapter 2. Global Factors That Influence HRV

Population-Level Analyses: Understanding Individual Differences in Genetics, Sex, Age, Ethnicity, Physical Activity, and Body Mass Index

Individual-Level Analyses: How Data Changes Over Time in Relation to Stressors

Environmental Stressors

Chapter 3. Impact of Sleep, Nutrition, and Hydration on HRV

Sleep and HRV

Nutrition and HRV

Hydration and HRV

Part II. Measurement and Interpretation of HRV

Chapter 4. HRV Monitoring and Tracking Tools

Common Methods and Devices for Measuring HRV

HRV Versus Pulse Rate Variability

Know Your Application: ECG Versus Photoplethysmography Versus Ballistocardiography

Protocols and Best Practices: How to Accurately Measure HRV

When to Measure HRV

Body Position: Should You Measure Lying Down, Sitting, or Standing?

Frequency of HRV Measurements

Duration of HRV Measurements

Chest Straps, Wristbands, Finger Sensors, and Phones: What Can You Use?

The Impact of Breathing on Data Collection

Artifacts in HRV Data: Movement, Ectopic Beats, and Arrhythmias

Learn to Ask the Right Questions

Chapter 5. Interpreting HRV Data

Acute Response to Training Stress and HRV

Understanding Meaningful Changes in HRV Indexes: The Normal Range

Identifying Changes in HRV and What They Mean for Your Health and Fitness

Heart Rate and HRV Saturation

Physiological Adaptations to Training

Part III. Applications of HRV Monitoring

Chapter 6. Using HRV to Guide Individualized Training

Autonomic Regulation and Trainability: What HRV Can Tell Us

The Beginnings of HRV-Guided Training

State of the Art in HRV-Guided Training: The Big(ger) Picture

The Future of Individualized Training: A Combined Approach?

Expected Outcomes of HRV-Guided Training

Beyond Baseline Assessments

Chapter 7. Applying HRV in Team Settings

Devices for Monitoring HRV in Team Sports

The Basics of HRV in Team Sports

Challenges of Monitoring HRV in Team Sports

Chapter 8. Injury Prevention and Active Recovery

Using HRV Monitoring to Detect Early Signs of Overtraining and Injury

HRV-Guided Training for Injury Prevention

HRV-Guided Training for Injury Rehabilitation

HRV for the Management of Brain Injuries and Concussions

Chapter 9. Disease Prevention and Longevity

The Role of Autonomic Function in Health and Disease

HRV and Fundamental Health Mechanisms

The Role of HRV in Disease Prevention and Management

Improving Health Outcomes With HRV Monitoring

Part IV. The Brain’s Impact on HRV

Chapter 10. HRV and Cognitive Function

HRV, Mental Performance, and Function

Brain Structure and HRV

The Prefrontal Cortex, Executive Function, and HRV

Measuring HRV for Cognitive Performance

Physical Activity and HRV

HRV and Mental Fatigue

Collecting HRV Data to Manage Mental Fatigue and Improve Cognitive Functioning

Strategies to Overcome Mental Fatigue and Improve Executive Performance

Chapter 11. Managing Psychological Stress

Understanding Psychological Stress

Strategies for Using HRV to Manage Psychological Stress

Burnout and HRV

Challenges and Limitations of Monitoring HRV to Manage Psychological Stress

Chapter 12. HRV and Mental Training

Psychological Skills: The Foundations

Breathing Techniques

Mind–Body Relaxation

The Low HRV Autopilot

Inspirational Techniques

Self-Reflection

Connection Matters: The Power of Social Support for HRV

Part V. Maximizing HRV Data for Athletic Performance

Chapter 13. Your Daily HRV Routine

The Ease of Capturing HRV Data

What Could Your HRV Day Look Like?

HRV Analysis Before and After Exercise

What About Continuous HRV Monitoring?

Chapter 14. A 30-Day HRV Training Plan

Why Complete an HRV Challenge?

Your HRV-Supporting Morning Routine

Your HRV-Supporting Evening Routine

Building Blocks for HRV Awareness and Improvement

The 30-Day HRV Challenge

What to Do After the 30-Day HRV Challenge

Epilogue. Your HRV Journey Is Just Starting

Summary of Key Takeaways

Personal Growth and Continuous Learning

Start Simple and Build a Solid Foundation

HRV for Athletic Training and Performance

Interpreting Data and Making Training Decisions

Overview of HRV Applications Across Sports

Sharing Your HRV Journey

Sylvain Laborde, PhD, is a renowned senior lecturer in sport psychology at the prestigious German Sport University Cologne, Europe’s largest sports institution, where he founded the HRV–Performance Psychophysiology Lab. He holds two doctorates (in sport science and in psychology) and has dedicated the past 15 years to exploring the intricacies of HRV and the vagus nerve in athletes.

Regarded as a global authority on HRV and author of more than 150 peer-reviewed scientific research papers, Dr. Laborde has captivated audiences with his compelling insights and innovative ideas. As an award-winning speaker, he has shared his expertise in five languages (French, English, German, Spanish, and Italian) in numerous keynote addresses, talks, and workshops across over 20 countries, reaching Olympic committees, national coaches, and elite athletes alike. Dr. Laborde’s groundbreaking Vagal Tank Theory, elaborated with his coauthor Emma Mosley, translates complex research findings into practical applications for everyday life. The applications of his work focus on noninvasive vagus nerve stimulation to improve performance and self-regulation abilities of athletes, using techniques such as slow-paced breathing and the diving reflex. With this approach, he has empowered countless individuals to harness the power of HRV for improved performance and well-being.

In this book, Dr. Laborde embarks on a new mission to provide athletes, coaches, and performance seekers with the first comprehensive guide to monitoring and enhancing HRV. This groundbreaking book is a testament to his relentless pursuit of knowledge and his unwavering commitment to improving lives through the science of performance optimization.

Marco Altini, PhD, MSc, is a scientist and developer mainly working at the intersection of health, technology, and performance. He holds a doctorate (cum laude) in data science, a master’s degree (cum laude) in computer science engineering, and a master’s degree (cum laude) in human movement sciences, with a specialization in high-performance coaching.

Dr. Altini is the founder of HRV4Training, a platform he developed in 2012 that is today trusted by more than 150,000 users, including Olympic medalists and professional teams. HRV4Training uses advanced signal processing and data analytics to measure HRV and quantify stress, helping athletes of all levels to better balance training and lifestyle stressors to improve performance.

Dr. Altini’s blog entries and articles on various online platforms (e.g., Medium, Substack) have reached more than one million readers. He has also published more than 50 scientific papers and patents at the intersection of technology, physiology, health, and performance. He developed numerous software solutions to track and improve heart rate variability, both independently (HRV4Training, HRV4Biofeedback) and for other organizations (Oura, Strava).

Dr. Altini is a guest lecturer at Vrije Universiteit Amsterdam and an advisor to various companies working on the use of heart rate variability for applications targeting mental and physical health. He has been a guest in countless podcasts and interviews as a leading expert and trusted authority when it comes to the measurement and use of heart rate variability. As a recreational athlete, he loves to practice what he preaches, a journey that recently brought him to break the 3-hour barrier in the marathon.

Emma Mosley, PhD, is a senior lecturer in sport and exercise psychology in the faculty of allied health and exercise sciences at Bournemouth University. Dr. Mosley holds the Accredited Sport and Exercise Scientist certification from the Chartered Association of Sport and Exercise Sciences (CASES) and the Chartered Scientist credential from the Science Council. She has a doctorate in HRV and performance under pressure and has studied HRV for over a decade.

She is a leading researcher within HRV and, together with Sylvain Laborde, she has paved the way for robust HRV research within psychophysiology as well as sport and exercise psychology. Dr. Mosley has published milestone papers within this field, including a highly cited methodological paper on Vagal Tank Theory written with Sylvain Laborde, and a systematic review surrounding the use of HRV in sport and exercise psychology. Her research has evolved to explore the applied domain, and she has published multiple papers examining HRV interventions in elite athletic populations.

Dr. Mosley has worked in elite sport (e.g., Formula 3) and with the International Biathlon Union on a funded HRV project. She has also worked within the corporate sector, delivering HRV-informed breathing sessions to high-performing teams. She is deeply passionate about making HRV accessible and understandable for all.

Dan Plews, PhD, is an accomplished applied sport scientist, researcher, and coach with an impressive record of success. He has worked closely with athletes who have won more than 30 world and Olympic titles in the sports of rowing, kayaking, and triathlon.

Dr. Plews is a recognized expert in the field of HRV, having completed his doctorate in the area of applied HRV. His research focused on implementing and validating methods for the application of HRV to track training adaptation in elite athletes. His work has been published in over 60 peer-reviewed articles, with over 3,500 citations.

Throughout his career, Dr. Plews has held several important roles, such as head of physical performance at Emirates Team New Zealand during the 2021 America’s Cup–winning campaign and lead physiologist for Rowing New Zealand during both the London and Rio Olympic Games. He is currently leading performance physiology for Women’s Canoe Racing New Zealand, where he continues to implement his research and expertise to support athletes in achieving their goals.

Dr. Plews’ passion for triathlons is evident as he continues to excel as both an athlete and a coach. He coached Chelsea Sodaro to victory in the 2022 Ironman World Championships and broke the amateur course record at the Ironman World Championships in Kona, Hawaii, in 2018, finishing in 8 hours and 24 minutes. In October 2023, he was the overall winner and set the fastest finishing time for an age-group athlete in the full-distance Ironman California triathlon, completing the course in 7:56:56. Dr. Plews’ achievements and dedication to sport science and exercise physiology are a true inspiration to athletes and sports enthusiasts around the world.