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The Performance Assessment
-30-45 minutes-
What is your oxygen utilisation?
What is your (stored) fat mobilisation efficiency?
Are you inflammed?
1. Resting Heart Rate
2. Lung Capacity
3. Haemoglobin
4. Blood Lactic Acid (resting)
5. HbA1c - Blood Sugar
6. Breath Ketones (& Blood Ketones)
7. Uric Acid
8. Body Weight/ % Body fat/ Girth
9. HRV (non-invasive) Stress/ Overtraining Test (scored)
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# Test Aus Av M: 45-75yrs As nature intended Relative to… 1 Resting Heart Rate 75 - 95 bpm
45 - 60 bpm Eluid Kipchoge – 28 bpm
2 Lung Capacity 1.5 – 2.5 L 3.5 – 5 L Grant Hackett – 7 litres 3 Haemoglobin 11 - 13 g/dL 13 -15 g/dL Cadel Evans – 20 g/dL 4 Resting Lactic Acid 1.4 mmol/L 1.0 mmol/L Steve Moneghetti – 0.5 mmol/L 5 HbA1c – Glucose Saturation 5.4% 4.9% Brad Pamp – 4.6% 6 Ketones (Breath & Blood) 0.0 ppm 1.5 - 3.0 ppm Brad Pamp – 2.7 ppm 7 Uric Acid 6.5> mg/dL <5.5 mg/dL
Brad Pamp - 5.5 mg/dL 8 Body Weight/ Body Fat % 30%> <17% Greg Norman – 12% 9 HRV Stress Test 30-40/ 100 65-80/100 Brad Pamp – 65-75/100
RESTING HEART RATE
Fitting work/rest =
✓ Strongest cardio muscle.
✓ Greater capacity for work.
✓ Less work at rest.
Fitting work/rest =
✓ Strongest cardio muscle.
✓ Greater capacity for work.
✓ Less work at rest.
LUNG CAPACITY
Fitting work =
✓ More flexible & stronger walls.
✓ Improved oxygen absorption.
✓ Greater work.
Fitting work =
✓ More flexible & stronger walls.
✓ Improved oxygen absorption.
✓ Greater work.
HAEMOGLOBIN
Fitting work =
✓ Increasing RBC.
✓ Increasing O2 carrying haemoglobin.
✓ Improved O2 utilisation.
Fitting work =
✓ Increasing RBC.
✓ Increasing O2 carrying haemoglobin.
✓ Improved O2 utilisation.
RESTING BLOOD LACTIC ACID
Fitting work =
✓ Less cellular acidity.
✓ Greater aerobic capacity.
✓ Better (stored) fat ultilisation (including at rest).
Fitting work =
✓ Less cellular acidity.
✓ Greater aerobic capacity.
✓ Better (stored) fat ultilisation (including at rest).
HbA1c GLUCOSE SATURATION
Fitting work =
✓ Lower blood glucose balance.
✓ Improved fat mobilisation (ketosis).
✓ Greater endurance.
Fitting work =
✓ Lower blood glucose balance.
✓ Improved fat mobilisation (ketosis).
✓ Greater endurance.
KETONE BODIES
Fitting work =
✓ Healthy ketones for energy.
✓ Improved endurance.
✓ Lower inflammation.
Fitting work =
✓ Healthy ketones for energy.
✓ Improved endurance.
✓ Lower inflammation.
URIC ACID
Fitting work =
✓ Lower collective inflammation.
✓ Improved recovery.
✓ Less restricted movement.
Fitting work =
✓ Lower collective inflammation.
✓ Improved recovery.
✓ Less restricted movement.
WEIGHT & BODY FAT RATIO
Fitting work =
✓ Ideal weight.
✓ Lower risk of injury.
✓ Improved performance.
Fitting work =
✓ Ideal weight.
✓ Lower risk of injury.
✓ Improved performance.
HRV STRESS
Fitting work =
✓ Improved recovery.
✓ Guard against overtraining.
✓ Improve collective health.
Fitting work =
✓ Improved recovery.
✓ Guard against overtraining.
✓ Improve collective health.
