SB Functional Performance

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SB Functional Performance

Providing a range of sport science services including advanced physiological testing and S&C support.

01/08/2023

The VO2max test is the gold standard measure of your cardiorespiratory fitness. This is highly correlated with health markers and longevity. The test also allows us to assess the key systems involved in your aerobic performance which are;

1️⃣ Metabolic efficiency - how good you are at using fats and carbohydrates to fuel your exercise

2️⃣ Respiratory system - how efficient you are at taking in oxygen and exhaling carbon dioxide

3️⃣ Cardiac function - how efficient your heart is at delivering oxygen to the working muscles.

After assessing these systems, we can then recommend precise exercise intensities to train at in order to address any limitations you may have.

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17/04/2023

Get a complete assessment of your overall health status with the UFIT Health & Fitness Health & Fitness Screen. Use these test results to take a highly targeted approach to improving your health and fitness.

More info here:
https://www.ufit.com.sg/health/screening

19/02/2023

Performance testing offers 3 distinct benefits.

Firstly, highly accurate training zones can be established based off the individuals own physiology.

Secondly, you can accurately determine your current fitness level and identify specific areas you may need to focus your training on.

And finally, you can assess the effectiveness of your training regime.

The 3 key elements that we assess in metabolic testing, in order to identify any limitation in an individual’s aerobic performance are:

1. Cardiovascular limitation (ability of the heart and circulatory system to deliver oxygen).

2. Respiratory limitation (the ability of the respiratory system to take in oxygen and expire carbon dioxide).

3. Metabolic limitation (fat and carbohydrate burning efficiency).

By identifying these limitations we can focus the training intervention on precisely what needs to be improved.

This targeted approach will optimise the training process; highly individualise the training program and provide a high level of service to the client.

17/02/2023

Some GPP (general preparatory phase) work from two world class athletes; Ritu Phogat and Puja Tomar💪🏻

During this phase the focus is primarily on general preparatory work and some specialised conditioning exercises working all the major muscle groups.

Iron Sharpens Iron 🦁🌪

13/10/2022

Blood lactate is a bio-marker that shows the level of metabolic stress you experience during exercise.

As intensity of exercise increases blood lactate levels will also rise until a point whereby the production of lactate far out weighs the muscles ability to clear it; which will eventually result in the cessation of exercise.

Like any test the variables must be controlled in order to ensure valid re-testing and any improvements that are observed are as a result of objective changes in physiology.

The test protocol used here is 5x200m intervals swam at increasing speeds (therefore the swimmer must be good at pacing!). Heart rate, RPE, and blood lacate are taken after each interval (thanks to Mike Peyrebrune for his extensive knowledge🙏🏻).

The speed associated with a lactate level of 2mmol and 4mmol is what we use to set our training zones.

Zone1 = 2mmol - 4mmol lactate

This then demarcates intensities:

Zone1 = Base training
Zone2 = Threshold/tempo training
Zone3 = HIIT

An increase in speed at which these lactate levels occur indicates an improvement in fitness and therefore training zones need to be re-calibrated.

This was Callum Eade first testing session following his successful North Channel swim. He recorded a 7sec increase in his threshold speed.

UFIT Health, Fitness & Sports
Channeling A Cause

12/10/2022

It is understood that the functional condition and quantity of a cells mitochondria (the energy powerhouses of our body’s cells) determines the health and longevity of a person.

The density of mitochondria within a cell is the fundamental regulator of substrate utilisation; with increased mitochondria promoting a greater reliance of fat and proportional decrease in carbohydrate.

Benefits of improving mitochondrial function include a decreased reliance on glycogen stores and lactate production at a given work intensity, allowing individuals to exercise for longer durations and at a greater percentage of VO2max.

There are 2 pathways that we can stimulate in order to activate the gene expression ‘master switch’ (PGC-1a) that is responsible for developing the aerobic muscle phenotype:

1️⃣💪🏻 High intensity training (zone 5)
2️⃣🫀 High volume training (zone 2)

HIIT has been shown to increase mitochondrial protein synthesis, fat oxidation rates, GLUT4 transporter activity and muscle glycogen content.

This is one of the key reasons to ensure that sport and exercise is part of a daily routine throughout the lifespan.

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08/10/2022

VO₂max is the gold standard measure of cardiorespiratory fitness and is the strongest predictor of cardiovascular health and all-cause mortality.

People whose VO₂max falls below 27ml/kg/min have a 40% higher probability of mortality than those with values greater than 27ml/kg/min; with an additional 70% reduction in all-cause mortality for improving VO₂max up to 38.5 ml/kg/min. Therefore, simply for longevity people should aim for VO₂max values of >27 ml/kg/min but ideally every person should aim to get their values above 38.5ml/kg/min.

This assessment along with a number of other bio-markers are included in the Health Screen.

For more info on UFIT Health, Fitness & Sports health screen follow the link below:

https://lnkd.in/gBMTGp2r

27/09/2022

Sander Soone going through a testing battery for outrigger canoeing. This sport requires a combination of strength, strength/power endurance as well as aerobic and anaerobic endurance power. This testing battery consisted of the following tests:

⚖️ Body composition
🧍 Functional Movement Screen
💥 Max stroke power
💪🏻 Upper body strength - 1RM bench press
🥵 Upper body endurance - No. of reps @60%1RM
🫀 Aerobic endurance - VO2max, VT1, VT2

UFIT Health, Fitness & Sports Athlete Development.

19/09/2022

RMR is the number of calories your body utilises at rest per day. It makes up around 60-75% of your daily energy expenditure.

This test is performed using a gas analysis system which measures the amount of oxygen taken in and carbon dioxide produced.

Breath analysis is the most accurate/accessible method of determining how many calories you require at rest.

The rationale behind this is that virtually every bioenergetic process in the body is oxygen dependent.

By calculating the amount of carbon dioxide produced relative to the amount of oxygen consumed we can calculate the contribution of fat and carbohydrate to total energy metabolism. Consequently, High reliance on fat as a fuel source at rest is one of the most reliable indicators of cellular health and is strongly associated with low likelihood of weight gain or weight regain.

18/09/2022

Power is the ability to produce high rates of force rapidly. The ability to express high rates of force development and high power outputs are critical performance characteristics central to success in most sporting events.

The optimisation of rate of force development is better achieved with the incorporation of explosive or ballistic exercises. Ballistic exercises are those that allow the athlete to accelerate all the way through the entire movement. This differs from traditional resistance training exercises which require the athlete to decelerate the movement for a proportion of about 20-50% when completing the entire movement.

12/09/2022

Performance assessment is an essential component of athlete preparation. When correctly performed, assessing an athletes physical capacities provide important information such as strengths and weakness’s, response to training programs, return to play and ongoing monitoring.

Technogym

11/09/2022

MMA athlete Ritu Phogat putting in the hard work 😤

🔥30s max effort
⏰4min rest
📈4-6 intervals

Sprint Interval Training (SIT) consists of maximal all out out sprints of 20-40 seconds paired with long rest intervals of 2-4 minutes.

These sessions provide a potent stimulus to improve fitness rapidly. Adaptation to these sessions is predominantly peripheral in nature meaning that improvements in fitness are made at the muscular level. These include increased oxidative enzyme capacity and function, elevated phosphocreatine storage capacity as well as beneficial effects on neuromuscular force generation/coordination at high speeds and mental toughness.

However, these sessions are very taxing on both the metabolic and neuromuscular systems therefore should be used sparingly; ideally in the off-season or if you are looking for a rapid improvement in fitness at the beginning of a fight camp.

HIIT training is a great tool to use to improve fitness and should be programmed according to the needs of the athlete. There at least 12 variables that can be manipulated within a given HIIT session with each variable likely to have a direct impact on the metabolic, cardiopulmonary and neuromuscular responses on the session.

Address

21 Club Street
Singapore
069410

Telephone

+6585440208

Website

https://stuartbauld.wixsite.com/performance

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