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Fifth Dimension Muay Thai & Fitness Seminar

On Saturday July 6th, 2019 we were in Hamiliton, Canada at Fifth Dimension Training Academy. A school where good people meet for a great time. Offering both Muay Thai and BJJ training, the gym is divided into three areas - BJJ, Muay Thai, and Strength. Each area offers necessary equipment respectively. The Muay Thai program is affiliated under Siam No.1 (one of the biggest Muay Thai schools in Canada) under Ajahn Suchart the owner and founder. The Jiu-Jitsu program's affiliation is under Zenith Jiu-Jitsu under Professor Robert Drysdale. 

We led folks through a two part seminar. The first part included topics regarding Muay Thai scoring techniques and defense techniques. Brief lectures included popular differences between scoring in Thailand vs North America. Of note were kicking defense, remaining balanced, and considerations for ring control. 

Techniques with respect to defending a caught kick (ie oppennent caught your kick) were shown. During one drill I cued the kicker to "get heavy in the kicking leg" or "drive the kicking knee to the ground". When considering this technique as a defense the objective is to make the opponent "work" (ie struggle to maintain control of your leg) by shifting your body's weight into the opponent. 

Next, we covered drills using the lead leg to block attacks e.g. body kicks, leg kicks, knees. Cues to note here are keeping the eyes open and focused on the chest ie optimize peripheral vision and to "keep blocking leg strong". Various drills to improve ones defense were shown and we had an entertaining Q&A to close the first part.  

The second portion of this seminar was a lecture on considerations for health and fitness. We began with a slide named "Building a Case" that educated on the updated 2018 Physical Activity Guidelines. Physical inactivity is the fourth greatest global risk factor for mortality as cited by World Health Organization (WHO), behind high blood pressure, tobacco use, elevated blood sugar (WHO 2009). In the United States just 26% of men,19% of women, and 20% of adolescents meet current recommendations for exercise (Piercy 2018).
 

The slide below reads what the Dietary Reference Intake is and it's history. The Recommended Dietary Allowance (RDA)  0.8 g/kg/bw though it fails to account for Protein Quality and those Anabolic Resistant. In an otherwise healthy person the RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick.

Next we reviewed position's of the Academy of Nutrition Dietetics, Dietitians of Canada American College of Sports Medicine: Nutrition and Athletic Performance. The International Society of Sports Nutrition writes 3.0 g/kg/d may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass). From there we reviewed protein that rank high on the PDCAA chart. Protein digestibility-corrected amino acid score (PDCAAS) is a method of evaluating the quality of a protein based on both the amino acid requirements of humans and their ability to digest it.

Said differently, the PDCAA score is a good way to make informed decisions about the protein feedings you choose for your needs. Protein sources with high PDCAAS scores (highest 1.0), for example, indicate that a protein will provide at or near to 100% of the essential amino acids, including the branched-chain amino acids (BCAA’s) known to have the greatest effect of protein synthesis.

Many other topics were covered as well, of note were - behavior change with respect to physical activity and nutrition: suggestions from the literature, Psychological Skills Training (PST) and a Mindfulness Intervention (MI) - Evidence-based techniques to promote quality management of sports psychology. Additionally, we reviewed Peer Reviewed Scientific Journals and Systematic Reviews with respect to considerations for Optimizing Nutrition Protocols, evidenced based Injury Reduction techniques, and considerations for promoting patient Self-Efficacy. Every attendee also received a Seminar Bibliography and binder for note taking. 

My goal is to empower more individuals to make healthy changes in their lives by giving them resources, evidence-based strategies, and additional support through the community. I know increasing awareness of the behavior, self efficacy in managing the behavior, and skills to engage in the behavior improves outcomes.

Thank you all for the continued support via encouragement, sharing, and continuing to follow.

Resources:

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Squat Guide 101 - Guide to Squatting

Nutrition: Considerations for Successfully Optimizing Your Nutritional Template - With this document we wanted to answer the question "How do I optimize my diet?"

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Seminar Bibliography:

Nutrition:

Moran, LJ, PM The satiating effect of dietary protein is unrelated to postprandial ghrelin secretion J Clin Endocrinol Metab 2005; 90: 5205 - 11

 

Holt SH, Miller JC, Petocz P, Farmakalidis. “A satiety index of common foods.” Eur J Clin Nutr. 1995 Sep;49(9):675-90.

 

Astrup A. Effect of normal-fat diets, either medium or high in protein, on body weight in overweight subjects: a randomised 1-year trial Int J Obes Relat Metab Disord 2004; 28: 283 – 90.

 

Josse A, Atkinson S, Tarnopolsky M, Phillips S. Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. J Nutr2011;141(9):1626–34.

 

Bauer J, Biolo G, Cederholm T, Cesari M, Cruz-Jentoft A, Morley J, Phillips S, Sieber C, Stehle P, Teta D et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013;14(8):542–59.

 

Resistance Training:

 

Rhodes et al. Factors associated with participation in resistance training: a systematic review. Br J Sports Med. 2017 Oct;51(20):1466-1472. 

 

Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep 2012; 11:209

 

Volaklis KA, Halle M, Meisinger C. Muscular strength as a strong predictor of mortality: A narrative review. Eur J Intern Med 2015; 26:303.

 

Piercy KL, Troiano RP, Ballard RM, et al. The Physical Activity Guidelines for Americans. JAMA.2018;320(19):2020–2028. doi:10.1001/jama.2018.14854

 

Rhodes et al. Factors associated with participation in resistance training: a systematic review. Br J Sports Med. 2017 Oct;51(20):1466-1472.

 

Self-Efficacy:

 

McAuley, Edward et al. “Self-efficacy: Implications for Physical Activity, Function, and Functional Limitations in Older Adults.” American journal of lifestyle medicine vol. 5,4 (2011): 10.1177/1559827610392704.

 

Ponsonby et al. “Objectively measured physical activity and the subsequent risk of incident dysglycemia: the Australian Diabetes, Obesity and Lifestyle Study (AusDiab).” Diabetes care vol. 34,7 (2011): 1497-502.

 

Figueiredo, V. C., de Salles, B. F., & Trajano, G. S. (2017). Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Medicine, 48(3), 499–505.