Dna fit gym

Page 1

Uliss

YOUR GENOTYPE REPORT

Patient Name: Sample Number:

Ulisses DF000124

Referring Practitioner:

Developed By:

GYM


GENOTYPE REPORT GYM

WELCOME TO YOUR DNA FIT REPORT The recent explosion in genetic knowledge has revealed new connections between genes and exercise trainability. To fulfil your sporting potential, it is important to make appropriate choices that best match your unique genetic make-up. This pioneering genetic service provides you with the specific knowledge to choose exercise, dietary and lifestyle patterns that are best suited to your individual needs.

YOUR REPORT CONTAINS THE FOLLOWING INFORMATION: SUMMARY OF YOUR PERSONALISED DNA FIT RECOMMENDATIONS SECTION 1 - UNDERSTANDING GENETICS. Some basic genetic terminology.

SECTION 2 - YOUR GENETIC RESULTS. We analysed a set of genes that impact your training outcomes, speed of recovery and risk of injuries. This section reveals your personal results and provides interpretations for fuller understanding.

SECTION 3 - YOUR PERSONAL EXERCISE AND NUTRITION STRATEGIES. Based on your results, this part of the report provides a discussion of the genes that have been analysed; a guide to your particular genetic makeup and sample strategies that should help you to optimise your performance potential.

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GENOTYPE REPORT GYM

SUMMARY OF YOUR PERSONALISED EXERCISE PLAN

MIXED POWER AND ENDURANCE You may be more likely to excel at MIXED POWER AND ENDURANCE sports and your training programme should ideally combine MODERATE AND HIGH intensity exercise

SHORT RECOVERY For optimal training results, you may require a SHORT length of recovery between exercise sessions

MODERATE INJURY RISK You may be at MODERATE risk of tendon injury, so consider including SOME prehabilitative conditioning in your training programme.

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GENOTYPE REPORT GYM

SECTION 1: UNDERSTANDING GENETICS Before reading your full assessment, please take a few minutes to review this background information which will help you to better understand your results and enhance the overall value you receive from the information contained in this personalised report.

WHAT ARE GENES? A gene is a segment of the DNA (short for deoxyribonucleic acid) molecule that contains the instructions for how, when and where your body makes each of the many thousands of proteins required for life. Each gene is comprised of thousands of combinations of four letters that make up your genetic code: A, T, C, and G. Each gene’s code combines the “letters” A, T, C, and G in various ways, spelling out the “words” that specify which amino acid is needed at every step in the process of making the proteins required for your body to develop and function. Increasingly, your genes can also tell you whether you are predisposed to specific health risks.

WHAT ARE GENE VARIATIONS? With the exception of identical twins, all people have small differences in the information that their DNA contains and it’s these differences that make each of us unique. Gene variations are slight changes in the genetic code that are present in at least one percent of the population. For example, one genetic “letter” (A, T, C, or G) may be replaced by another. These variations can lead to different processes in the body, just as altering one letter in a word can completely change its meaning; for instance, from “g”oat to “c”oat. When the variation affects only one genetic letter, as in the goat/coat example above, it is called a “single nucleotide polymorphism” (or SNP, pronounced “snip”).

ARE GENE VARIATIONS “BAD”? For a given population, one genetic code for a given gene may be found more frequently than other genetic codes for that same gene. The genetic codes for those genes that appear less frequently are referred to as “variants”. Variations should not be thought of as “good” or “bad,” rather, genetic variations are simply the differences in the forms of the genes present in our bodies. The key is to know which form of the gene you carry, so that you can make exercise, dietary and lifestyle choices to reduce your health risks.

WHAT IS NUTRIGENETICS? Nutrigenetics is concerned with the effects of our individual genetic variations in response to our diet, exercise and lifestyle, all of which can cause the genes to be “expressed” in a positive or negative way. Nutrigenetics testing enables us to identify where we are on our journey towards achieving our individual, optimal health potential.

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GENOTYPE REPORT GYM

SECTION 2: YOUR GENETIC RESULTS This section outlines your genetic results with regards to your sporting potential. By identifying and analysing your unique pattern of genetic characteristics, it becomes possible to adjust your exercise training, diet and lifestyle to match your individual needs for success in exercise and sport. Remember: YOUR GENES CANNOT CHANGE, BUT YOUR LIFESTYLE CAN. This is why we consider the two together; by identifying genetic strengths and weaknesses, we can make appropriate exercise, dietary and lifestyle recommendations.

HOW TO READ YOUR GENETICS RESULTS TABLE • The first column, Gene Function, gives the physiological process in which the gene is involved. • The second column in the table, Gene Name, provides the name of the gene that we analysed and the specific region within that gene that we are looking at. • The third column, Your Genetic Results, shows your actual DNA sequence at this region of the gene. • The fourth column, Gene Impact, gives an indication of the significance of the particular gene variant that you carry; sometimes the version of your gene has a high or medium impact in terms of fitness potential and training selection.

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GENOTYPE REPORT GYM

POWER AND ENDURANCE Some individuals are better suited to multi-day stage races, while others can excel at track sprints. How successful you become in your chosen event is to a large degree determined by your genetic makeup. We all have the potential to attain more success in one sporting event compared to another; it’s just a case of identifying which one and training according to your genetic strengths. The DNA Fit genetic test includes 13 genetic variants associated with power and endurance. On Page 7 of this report, we provide you with a Power-Endurance scale which gives you a fair indication of where you should concentrate your efforts.

GENE FUNCTION

POWER AND ENDURANCE

GENE NAME

AGT

CC

ACE

II

VEGF

GG

BDRKB

CC

ACTN3

RR

ADRB2 Arg16Gly

AA

ADRB2 Gln27Glu

CC

NRF-2

AA

PPARGC1A

GG

PPARA

GC

TRHR

AA

VDR

TT

IL-6

GG

No Impact

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YOUR GENETIC RESULTS

Medium Impact

GENE IMPACT ENDURANCE

POWER

High Impact

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GENOTYPE REPORT GYM

YOUR POWER & ENDURANCE POTENTIAL

49 %

Power Potential

51 %

Endurance Potential

Your genetic results indicate that you have a mixture of Power and Endurance traits. This means that you are most suited to activities that make use of both short- and long-duration energy systems. Your training should ideally include a broad range of exercise activities at moderate and high intensities, which will stimulate a range of energy systems for a well-balanced fitness. The types of sessions to consider in your training programme include: endurance training, long and short interval training, strength & conditioning and speed & power training. Obviously these sessions will need to be programmed into your schedule based on your fitness goals - you will get some idea of how to do this in the 12-Week Training Programme later in the report.

YOUR ATHLETIC POTENTIAL

Your Score

Power Potential

Endurance Potential

The performance potential graph gives an indication of your genetic “score� as a percentage of total power and endurance points available.

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GENOTYPE REPORT GYM

INJURY AND RECOVERY

We only need to look around at other individuals that we exercise with to realise that some lucky individuals recover quickly from exercise and are ready to train hard again after just a day or two of rest whereas other individuals don’t bounce back from sessions quite so quickly and need a longer break between hard training bouts. Additionally, some individuals seem to be ‘injury prone’, while others are never forced to skip a day of training. Research has revealed that certain genetic polymorphisms infer a delayed recovery from hard exercise training, while other polymorphisms place some individuals at a significantly increased risk of certain injuries. Of course, the two areas are very much intertwined: being slow at recovering from heavy exercise is likely to place you at greater risk of injury and having a greater injury risk means you will have to incorporate appropriate recovery strategies into your training programme. Delayed recovery or susceptibility to injury does not automatically mean poorer athletic potential, but what it does mean is that a more balanced training programme is required, with strong emphasis on recovery strategies and conditioning exercises.

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GENOTYPE REPORT GYM

INJURY AND RECOVERY Three important body systems have been studied with regards to recovery and injury in sports people – inflammation, oxidative stress and connective tissue health: • Inflammation occurs as a result of an immune response: the best example is the tissue swelling associated with an injury. It has been shown quite clearly that when we exercise, markers of inflammation rise. • Oxidative stress arises from free radicals that are generated from oxygen molecules – so, heavy exercise (that involves inhaling large amounts of oxygen) can increase damage to tissues in the body unless we have good levels of anti-oxidants. • Connective tissue is found within soft tissues, such as muscles, tendons and ligaments. Much of the genetic research has looked at Achilles Tendonitis, but there are also suggestions that the genes could be linked with ligament strains, shoulder dislocations and osteoarthritis.

GENE FUNCTION

INJURY AND RECOVERY

GENE NAME GDF5

CC

COL1A1

GG

IL-6R

AA

CRP

GG

IL-6

GG

TNF

GG

SOD2

TC

No Impact

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YOUR GENETIC RESULTS

Medium Impact

GENE IMPACT

High Impact

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GENOTYPE REPORT GYM

YOUR INJURY RISK

Your genetic results indicate that it is likely that you have an average risk of picking up a soft tissue injury, in particular, tendonitis. This means that you will need to be careful that your training volumes and intensities are appropriate to your fitness levels and that you engage in some degree of injury-preventing conditioning exercises. We call this conditioning work ‘prehabilitation’ – ie. injury prevention. Resistance and flexibility training are the cornerstones for prehabilitation. They include: slow-moving traditional weight training; resistance band training; Pilates; Gyrotonics; Yoga and specific exercises that may be supplied by your exercise specialist. In the gym environment, you may be prone to many different types of injuries - these may include injury to the muscles, tendons and ligaments that support your ankles, knees, hips, back and shoulders. Resistance training that is supportive to these tissues would therefore be important to you. In addition to your regular training, it would be worth doing one or more short prehabilitation session per week, especially if you have a history of any particular injuries. Be very careful though; if you also have a slower than average recovery from exercise, excessive prehabilitative work (in addition to regular training) can overwhelm your tissues' abilities to recover between sessions - this in turn could actually increase your likelihood of injury. In some cases, it may therefore be sensible to reduce your overall training volume to allow space for prehabilitative work in your programme.

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GENOTYPE REPORT GYM

YOUR RECOVERY

Your genetic results indicate that it is likely that you are able to recover quickly from hard exercise. This means that you should have the potential capacity to undertake a heavy training load, with frequent inputs of exercise; although this very much depends on the other commitments in your life. It should be noted, however, that hard training comes from a mixture of good genetics and slowly building a training foundation over the course of a number of years. So, depending on your current training load plus training history, take your time to build up your training to hit higher loads. Recovery is classically considered as the time between sessions: according to training theories, we generally require about 2-3 days between hard training sessions. Because you have a fast rate of recovery and are at an intermediate level, we have incorporated 6 key sessions into your training week. Later in the report, we have described recovery strategies that should help you to reduce systemic inflammation and to optimise your recovery further.

In your training programme we have described recovery strategies sessions that will help you reduce inflammation and optimise your recovery. We recommend consulting with an accredited DNA Fit practitioner for more sport-specific training programmes.

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