An examination of the various neurochemicals and brain functions responsible for exercise motivation and participation. This knowledge can help coaches and personal trainers help individualize their programming by better understanding the motivation and performance variables within their clientele.
The orientation for Pelican Athletic Club's healthy lifestyle and fitness program designed to promote long term habits for effective weight management and mental and physical well being.
Asca 2015 top to bottom dryland training for 12 uCharlie Hoolihan
A presentation on the dryland and resistance training of 12 and under swimmers. Offered at the American Swim Coaches Association World Clinic on Sept. 9, 2015.
Strength, Core and Stablity Training for Endurance Athletes. The logic and science behind the need for endurance athletes to get stronger. Exercise examples and workout structure.
An examination of the various neurochemicals and brain functions responsible for exercise motivation and participation. This knowledge can help coaches and personal trainers help individualize their programming by better understanding the motivation and performance variables within their clientele.
The orientation for Pelican Athletic Club's healthy lifestyle and fitness program designed to promote long term habits for effective weight management and mental and physical well being.
Asca 2015 top to bottom dryland training for 12 uCharlie Hoolihan
A presentation on the dryland and resistance training of 12 and under swimmers. Offered at the American Swim Coaches Association World Clinic on Sept. 9, 2015.
Strength, Core and Stablity Training for Endurance Athletes. The logic and science behind the need for endurance athletes to get stronger. Exercise examples and workout structure.
This lecture was delivered as part of eleventh MDRF–UAB International Seminar on Prevention and control of non-communicable diseases organized by Madras Diabetes Research Foundation (MDRF), Chennai, India in association with Florida International University(FIU), University Of Alabama at Birmingham (UAB), & University Of Minnesota, Supported by National Institutes of Health (NIH), USA February 13-17, 2013.
Basic principles of Exercise designs for healthy and special populations, based on American College of Sports Medicine Guidelines. Target audience: Fitness trainers and health professionals. This lecture was delivered at Chennai in February 2014 in an international seminar organized by Madras Diabetes Research Foundation and Florida International University.
The brain is the most active organ in the body and therefore very sensitive to daily stresses. Getting the right amount of exercise, proper nutrition, cognitive stimulation and adequate sleep enhances brain structure and function throughout our lives.
Great minds over the ages have known that physical activity is necessary to keep the mind strong and clear. Aerobic exercise improves cognitive function in humans, produces increases in brain volume, stimulates neurogenesis and synaptogenesis, and increases neurotrophic factors in different areas of the brain. Physical exercise may protect the brain against reduction in cognitive functions in the elderly and delay the onset and slow down the progression of Alzheimer disease.
The loss of strength, cognitive function and stamina attributed to aging is in part caused by reduced physical activity. Inactivity increases with age. By age 75, about 1 in 3 men and 1 in 2 women engage in no physical activity. Among adults aged 65 years and older, walking and gardening or yard work are, by far, the most popular physical activities. Social support from family and friends has been consistently and positively related to regular physical activity.
Older adults should consult with a physician before beginning a new physical activity program. Physical activity need not be strenuous to achieve health benefits. Older adults can obtain significant health benefits with a moderate amount of physical activity, preferably daily. A moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as walking) or in shorter sessions of more vigorous activities (such as fast walking or stair climbing). Additional health benefits can be gained through greater amounts of physical activity, by increasing the duration, intensity, or frequency. Because risk of injury increases at high levels of physical activity, care should be taken not to engage in excessive amounts of activity. Previously sedentary older adults who begin physical activity programs should start with short intervals of moderate physical activity (5-10 minutes) and gradually build up to the desired amount. In addition to aerobic activity, older adults can benefit from muscle-strengthening activities. Stronger muscles help reduce the risk of falling and improve the ability to perform the routine tasks of daily life.
This presentation provides a current summary of the human research on aerobic activity and cognitive function in seniors.
Mark Dreher PhD
The best hacks and tricks to making the most from your running performance to achieve optimal results whether you run just for exercise and to have a better body or you're involved in competitive races.
This lecture was delivered as part of eleventh MDRF–UAB International Seminar on Prevention and control of non-communicable diseases organized by Madras Diabetes Research Foundation (MDRF), Chennai, India in association with Florida International University(FIU), University Of Alabama at Birmingham (UAB), & University Of Minnesota, Supported by National Institutes of Health (NIH), USA February 13-17, 2013.
Basic principles of Exercise designs for healthy and special populations, based on American College of Sports Medicine Guidelines. Target audience: Fitness trainers and health professionals. This lecture was delivered at Chennai in February 2014 in an international seminar organized by Madras Diabetes Research Foundation and Florida International University.
The brain is the most active organ in the body and therefore very sensitive to daily stresses. Getting the right amount of exercise, proper nutrition, cognitive stimulation and adequate sleep enhances brain structure and function throughout our lives.
Great minds over the ages have known that physical activity is necessary to keep the mind strong and clear. Aerobic exercise improves cognitive function in humans, produces increases in brain volume, stimulates neurogenesis and synaptogenesis, and increases neurotrophic factors in different areas of the brain. Physical exercise may protect the brain against reduction in cognitive functions in the elderly and delay the onset and slow down the progression of Alzheimer disease.
The loss of strength, cognitive function and stamina attributed to aging is in part caused by reduced physical activity. Inactivity increases with age. By age 75, about 1 in 3 men and 1 in 2 women engage in no physical activity. Among adults aged 65 years and older, walking and gardening or yard work are, by far, the most popular physical activities. Social support from family and friends has been consistently and positively related to regular physical activity.
Older adults should consult with a physician before beginning a new physical activity program. Physical activity need not be strenuous to achieve health benefits. Older adults can obtain significant health benefits with a moderate amount of physical activity, preferably daily. A moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as walking) or in shorter sessions of more vigorous activities (such as fast walking or stair climbing). Additional health benefits can be gained through greater amounts of physical activity, by increasing the duration, intensity, or frequency. Because risk of injury increases at high levels of physical activity, care should be taken not to engage in excessive amounts of activity. Previously sedentary older adults who begin physical activity programs should start with short intervals of moderate physical activity (5-10 minutes) and gradually build up to the desired amount. In addition to aerobic activity, older adults can benefit from muscle-strengthening activities. Stronger muscles help reduce the risk of falling and improve the ability to perform the routine tasks of daily life.
This presentation provides a current summary of the human research on aerobic activity and cognitive function in seniors.
Mark Dreher PhD
The best hacks and tricks to making the most from your running performance to achieve optimal results whether you run just for exercise and to have a better body or you're involved in competitive races.
Physical activity in people with disabilities and elderly peopleKarel Van Isacker
As presented at the International Workshop on “Qualitative Personal Caring in a European Perspective”, 07 May 2015, Antalya, Turkey
http://mcare-project.eu/
This project (M-Care - 539913-LLP-1-2013-1-TR-LEONARDO-LMP) has been funded with support from the European Commission. This website reflects the views only of the author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.
How Much is Too Much in Gymnastics? Practical Applications of Workload Scienc...DavidTilley17
PDF slides to "How Much is Too Much in Gymnastics? Practical Applications of Workload Science in Gymnastics " a lecture given by Dr. David Tilley. Topics include balancing stress to recover in youth athletes, stress neuroendocrinology basics, the impact of chronic stress on performance and health, and practical tips to be used during training.
Chemical Toxicity and Weight Loss; The Facts Every Weight Loss Practitioner M...Sonja Bella
2013 Annual Australian & New Zealand Weight Loss Leaders Summit - Gold Coast - www.weightlossinstitute.com.au
Philip Barham is an entrepreneur, speaker and Chiropractor. During Phils’ insightful presentation you will discover:
Why chemical toxicity needs to be addressed for safe and sustainable weight loss.
The four key indicators of a toxic system, and how to address them.
The toxic “chain reaction” and how to finally break these chains for good!
Chemical toxicity and absorption – the surprising facts and it’s effect on gut function.
Cleansing versus weight loss … helpful or harmful? Important precautions you need to know.
DrRic Heart Health (slide share edition)DrRic Saguil
DrRic presentation for February at Bodhi Prem Yoga Arlington Heights, Whole Foods Market Schaumburg
February is Heart month in the US, people should be empowered to learn about heart disease, how it affects your health and sustainable ways to postpone or prevent its occurance.
Learn how powerful movement is in the prevention and management of disease. Tackle the basics and learn how to develop a program of sustainable physical activity in your life.
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
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MANAGEMENT OF ATRIOVENTRICULAR CONDUCTION BLOCK.pdfJim Jacob Roy
Cardiac conduction defects can occur due to various causes.
Atrioventricular conduction blocks ( AV blocks ) are classified into 3 types.
This document describes the acute management of AV block.
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
1. One Size Fits One
Unravelling individual genetics, biomechanics and physiology
Sept 28
10:15 a.m.
2. Charlie Hoolihan, CES, PES, CSCS
Director of Training, Pelican Athletic Club
Mandeville, LA.
Session Date
One Size Fits One:
Unravelling individual genetics, biomechanics and physiology
3. Session Date
A Few Disclosures
English major
But a coach of
swimmers, triathletes
and runners since the
last century
Developed strength,
conditioning, personal
training and weight loss
programming since
2002
Former D1 Collegiate
Sprinter
Who was trained old
school swimming
distance style…
And sucked
4. • Female accountant
• 39 years old, married, two kids
• Wants to lose 30 lbs. by her 40th
birthday, May 2 in five months
• Needs to workout at 5:30 a.m.
Session Date
Case Study – New Years resolution
5. • Bring it sistah!
• Three days per week
(Two strength/one HIIT strength)
• Two days HIIT on own
• One day best hour cardio
• Keto!
Session Date
Trainer’s response.
6. “When the human body is
concerned, we are dealing with a
system that is so complex with so
many interrelated variables, we can
do nothing but be humble about our
beliefs and recommendations.”
• Chris Beardsley , Strength
and Conditioning Research
Session Date
A Humble Offering
7. Every Body is Different in research and science
• Every BODY is different.
• Research underway as can be contradicting all or
some elements of what we are saying today.
• Science and practical experience go hand in hand.
• 1 in 5 low or non-responders.
• 1 in 5 are high or super responders
• Placebo responses in controls are 15-30%.
• Higher responses in pharmaceuticals and rate
seems to be growing in US as a whole.
• Most exercise science research subjects are young
males.
• Most aging exercise science subjects are frail and
sedentary.
9. Why is Ozzy
alive?
• “Given the swimming
pools of booze I've guzzled
over the years—not to
mention all of the cocaine,
morphine, sleeping pills,
cough syrup, LSD,
Rohypnol…you name it—
there's really no plausible
medical reason why I
should still be alive”
Ozzie Osborne, 2010
10. Neanderthal DNA and ADH4
• About 5% of individuals of N. European
descent have small remnants of
Neanderthal DNA
• ADH4 is the genetic variant responsible
for metabolizing alcohol in the liver. Ozzie
has both.
• Workout tip for those of us with low ADH4!
• Avoid alcohol the night after a big workout!
• Glycogen, lactate and liquor, oh my!
11.
12. We base our aspirations, respect (sometimes
adulation) and training around unique high responders
13. • 350 miles straight
without stopping.
• 80 hours and 44 min.
• 445 CPK levels after 25
straight marathons.
• Normal response –
1800, after one in
moderately fit.
Session Date
Dean Karnazes
14. • 188’ arctic under ice
swim and other frigid
feats.
• He and his twin have high
amounts of brown fat %
• Some limited correlations for
his breathing technique
Session Date
Wim Hof
15. Session Date
Take the coach/trainer challenge!
Gold in 100WR /200 WR. Faltered in the 300
Unlimited finances, facilities, resources to get Bolt to win 1500 and Eluid the 800
16. Positive
epigenetic
Factors can
influence
genes
Environmental, lifestyle even pre and
postnatal factors which influence the
expression or activation of specific
genes.
• Working out with weights,
• running long distance
• or sprints,
• eating specific foods or drinking
cheap whiskey.
• quality of sleep
• lifestyle stressors all qualify as
epigenetic factors.
• More later…
17. Variability from endurance to strength
• More than 50% of the people in the US have a higher % of fast twitch
fibers. (Bouchard, 1999)
• In a large cohort cardiovascular training study improvements in VO2
max ranged from 0-1000% under the same workout conditions!
(Bouchard, 1999)
• In a strength training study strength and hypertrophy improvements
ranged from 0-54% under the same workout conditions! (Petrella,
2008; Roth 2007)
• A review of HIIT studies found 22% failed to improve their oxygen
transport, 44% didn’t improve a time to exhaustion test and 50%
didn’t improve lactate threshold. (Giles, 2015)
18. What’s the most important characteristic of an
MLB hitter
20:10 Eyesight
20. Fiber
types
• Muscle biopsies have been in existence since the mid to late 1800s
– fiber types known since middle of last century.
• Training based on fiber type is still not as pervasive as it should be.
21. Differences
in aerobic
and
resistance
trained
hearts
• Aerobic trained eccentric hypertrophy due to repeated
contractions
• Bigger chamber for more blood volume
• Resistance training
• Larger and stronger muscle walls due to increased blood
pressure of 1.5 to 3 x greater than normal
(Greg Nuckols – Stronger by Science)
22. Range of motion according to 13 texts
13 different text books. 30-80 shoulder extension!!! 0-50 hip extension!!!
Hamstring test
24. Session Date
Short limbs, torso etc
Naim Suleymanoglu
4’10” – short appendage ratio
Snatch: 152.5k 1988 WR gold
Clean and jerk :190k WR gold
25. • Myostatin is a
protein which
signals muscle
growth to stop
after a certain size
• Low levels of
myostatin can
result in larger
muscle sizes.
Session Date
Influence of muscle size
26. Influences of muscle size –
satellite cells
• Satellite cells - stem cells responsible for the
repair and growth of muscle after workout or
trauma damage
• can exist in variable amounts and respond
differently to strength training programming by
increasing from 0 to 60%.
• (Roth, 2007 and Petrella, 2008)
• Via Bret Contreras
29. Hips
• Hips in a deep socket with a thick neck
limiting range of motion while a shallow
socket with a thin neck expanding it. (Dean
Sommerset, 2017).
30. Celtic hips + Type 3 Acromiom
What is the goal?
Cross Fit Open?
Healthy weight, active life,
long health span?
Session Date
This may be the best she can do
31. - Deep squat – vertical jumping strength.
Half and quarter – running strength Session Date
Squat depth goals…
35. The magic of HIIT is
also variable
A review of five studies it was found
22% of the participants failed to
improve their oxygen transport, 44%
didn’t improve a time to exhaustion
test and 50% didn’t improve lactate
threshold. (Gurd et al, 2015)
36. Responders, non-responders and poor responders
Studies which find non-response tend to be around 2.5 hrs per week at low to moderate intensity.
This study manipulated the number of sessions while others have manipulated intensity but response is
Not always proportionate to increases
Gifted
responders>>>
38. “16 human studies conducted as of this writing
(circa 2011) have found a large contribution of
heredity to the amount of voluntary physical
activity
the largest study of 37,501 twin pairs concluded
about 50-75%of the variation in the amount of
exercise people undertook was attributable to
their genetic inheritance.”
Session Date
The genetic neuroscience of of
activity!
41. Overgeneralization Alert!!
• Dopamine – gets you to the workout.
• Octopamine reduces the willingness to go to workout.
(*in fruit flys)
• Epinephrine/Norepinephrine – power up the workout.
• Endorphin – suppresses the discomfort of the workout
• Serotonin – influences emotional response to the
workout (Central Governor Theory)
Session Date
Exercise Neurotransmitters
42. • Dopaminergic pathways are linked
with movement pathways.
• Emotion affects movement.
Structures involved in guiding
behavior, act as a crossroads for the
emotion circuit to directly influence the
movement circuit to control action.
Motivation/movement circuits
may be totally different in
individuals!
Session Date
This just in! -Neuroscience News
43. • “It worked for me”
• “that dude/chick in the gym”
• “Anyone who has lost weight is an expert”
• Keto, paleo, vegan,
• 3 Days of hot dogs; 3 days of hard boiled eggs; 3 days of
grapefruit, magic soup.
• Some of these may be detrimental some individual's health.
• Some genes respond to high carbs diets to increase chances of
metabolic syndrome.
• Some genes respond to high fat diets to increase cholesterol
and other cardiovascular issues
Session Date
Stop the Madness!!
44. How to ruin a
good cup of
coffee
and make a lot
of money
45. Low carb?
low fat?
High protein?
A study in 2005 tested four diets
Atkins (ultra-low-carb)
Zone (40-30-30)
Ornish (very low-fat left over from
the 80s no fat hysteria
Low-fat diet following the federal
Food Pyramid.
All lost weight
46. - Matched genotypes for CHO
preference or fat preference
- 5.3% weight loss for matched
genotypes vs 2.3% unmatched
- Matched genotypes on strictest
macros
- 6.8 % vs 1.4%
No particular diet “Won”
Session Date
Matched Genetics Study, 2005
49. • Easy Jumping Jacks
• What does the heart rate chart say
• What zone are you in.
• What are the variables which affect “zone” other
than age.
Session Date
Heart rate charts, zones and games
of chance
54. 25% of Labs carry
the POMC gene
making them
permanently hungry
and loyal to those
who provide food.
Session Date
Stop Labrorador Obesity
55. • There are about 185 genes implicated in obesity giving
some individuals a tendency to gain more with than
another on a similar set of circumstances. (Scott-Dixon
et al, 2017)
• 12 pairs of twins
• 84 days over a 100-day period of overfeeding by 1,000
calories per day.
• sedentary lifestyle during this time.
• The average weight gain was 17.86 pounds, but the range
went from 9.48 pounds to 29.32 pounds.
• Abdominal fat variability -no increase to a 200% increase.
(Bouchard, et al 1997
Session Date
Genetics 1
56. FTO gene is associated with more body fat, weight and
difficulty losing weight in several diverse populations
from North Americans to Asians. To what extent is not
known at this time.
• Other related weight related genes are
• LEP, which is related to leptin, a hormone that senses how
much stored fat we have.
• GHRL related to for ghrelin, a potent stimulator of hunger
• DRD2, an influencer of dopamine, related to the
neurobiological reward and decision-making pathways
(which are also involved in addictions.
• Nanci Guest
Session Date
Genetics 2
57. Just move more eat less
You just are lazy and have no will
power!
Nope, Sorry,
Here’s some more possibilities
1. Infection and immune impairment
1. Adipocytes and macrophages have similar comp.
2. Epigenetics
1. Things which can cause negative or positive gene expression.
3. Maternal age and body weight
1. Children of mothers over 35 have greater percentage of being
overweight
2. Heavier parents beget heavier children
4. Sleep debt – hunger hormone cascades!
5. Endocrine disruptors – ditto sleep note
6. Pharmaceuticals – a lot of common prescriptions cause weight gain.
58. Variance in Posture or
malalignments
condiserations
Pain is in the body of the
believer
Not all so-called arthokinetic
“disfunctions” produce pain or
negative medical outcomes.
Nocebo effect
Use your words wisely
59. Scoliosis as a deadlifting strategy (or vice versa)
Lamar Gant
123 and 132 lb. classifications
• World record deadlift 688 lbs
• World record in bench press 336
• World record in squats 595
His disfunction was an advantage.
60. Session Date
Male and female exercise variabilities
• Females tend to have more slow- twitch fibers than men
• more efficient at utilizing lipids (fats) as fuel in general.
• More efficient endurance like profile where higher repetitions during strength training
may be more effective.
• More overall volume during workouts
• Anti-catabolic effect of estrogen which reduces protein breakdown and reduces the
overtraining risk.
61. • Are better with steady state training than HIIT
• Should do less explosive training and HIIT because glucose (sugar)
metabolism fuels these two modalities.
• Steady state cardio and slower lifting tempos area more effective
training modalities.
• Will take longer to recover from HIIT or explosive training.
• They produce less metabolic byproducts.
• They can train with greater frequency and typically don’t need as
much rest between sets or work efforts.
(Menno Henslemans – Baysian body building)
Session Date
Male and Female variabilities part 2
62. Session Date
Monthly variabilities
• Strength training is more efficient
during the first half prior to ovulation
(follicular phase) due to the peak
circulations in estrogen and
testosterone.
• Both are anti-catabolic hormones
which fall during the second half of
the cycle and progesterone – a
catabolic hormone – increases
63. - 24 hours to two
weeks to return
to full strength
- Age and
gender
- Other lifestyle
inflammatory
conditions
Session Date
Recovery variabilities
64. - Weakness and fatigue are not
requirements.
- Exercise attenuates most of aging issues.
- But
- Inflammaging – more inflammatory
responses and ROS
- Weird peripheral hemodynamics – the body
wants us to slow down?
- Ibuprophin response – ironically may not
interfere with muscle repair.
- Fast twitch fibers re-routed w slow twitch
neurons.
Session Date
Aging variabilities
65. Training, competing and sleep phenotypes
• Genetic preference for wake-up time - Early A.M
intermediate A.M. and late A.M.
• Endurance test at different times of day mostly based on
time between waking and working out.
• Range of 7-26% difference between optimal and sub-
optimal performance.
• Late A.M. seemed to perform poorly the in early trials.
• 2008 Beijing Olympics - a 1% increase in the 9.93 s time
gained by 4th in 100 m would have resulted in the silver
medal. Women’s 400 m , a 1% improvement would have
won a gold medal for the fourth-place competitor.
• Knowing your preference and working around
disadvantageous competition or workout time could make
a big difference in competition/workout performance
67. Session Date
Know your clients/athletes
• Athletic background? Fast twitch/slow twitch?
• Vary the workouts
• Six to 12 weeks of a specific strength or conditioning program
with specific volume, frequency and work effort should provide
significant improvement from a high responder to that modality.
• A Minimal response would indicate a need for a change.
• The key is to make sure coaches and trainers have a wide variety
of options available to make significant adjustments.
68. Ask questions about nutrition
• If you are trying to lose weight, are you in a daily caloric deficit and are you
losing weight at a rate consistent with the deficit?
• Does your diet include the correct amount of micronutrients (vitamins and
minerals) to maintain healthy physiological functions such as immune
response.
• Are you effectively tracking intake to make sure it’s consistent with your
goals?
• Do you have energy to perform daily workouts and your regular daily
activities?
• Does the diet severely restrict certain substrates or nutrients like
carbohydrates, fats or animal protein. If so re-ask above questions with this
in mind.
69. Change the workout
• 14 cross-country skiers,completed the
previous year at 83% low intensity training
and 17% high intensity training
• Athletes who had responded poorly to the
training.
• doubled their high intensity volume
• reduced long distance training by 22%.
• The results of this switch produced improved
oxygen transport (VO2max) power output and
overall competitive results in the
experimental group.
(Gaskill, 1999)
71. Sleep timing strategy
• Find baseline sleep needs
• No alarm waking
• Find opimtal sleep rhythms
• Bedtime is bedtime
• Periodize sleep restriction.
• Hormonal rates return to baseline
after two or three days of sleep
disruption
• Prioritize sleep
72. PAP Recovery test
PAVariable recovery rates
Found optimal individual
recovery rates (2-10 min) which
provided most response from
resisted sprints and sprints in
order to maximize the
effectiveness of the training.
Simplifaster.com
73. Genetic testing?? It’s getting better than 10
years ago but in the too early
stages to be definitive.
Because of so many
variables, cofactors,
epigenetics and analytics, it
provides clues at best
Disease screenings are fairly
accurate.
Fitness/Nutrition not so
much and sometimes logic
and patience fills in the gaps.
Intrigued by Nutrigenomix
report…BUT not
recommending.
74. • Female accountant
• 10 lb. weight loss and exhausted
after diligently following program.
• Genetics?
• Workout?
• Time of day?
• Diet?
• Employment – time of year
Session Date
Case Study – May 2
75. Email: Charlie@thepac.com
FB: Charlie Hoolihan:
IG: charliehoolihan
SlideShare: Search Charlie Hoolihan
Uploaded 10/1/2019
Session Date
One Size Fits One:
Unravelling individual genetics, biomechanics and physiologies