[
  {
    "title": "Muscle Power",
    "gene": "ACTN3",
    "description": "<p>Your muscles contain two types of fibres, called fast-twitch and slow-twitch. Fast-twitch fibres are useful for movements relying on sudden intense bursts of activity, required in power sports (e.g weight-lifting, sprinting, high jump, long jump and pole vault). Slow-twitch fibres are useful for long-duration, low intensity activities (e.g. walking, jogging and cycling).</p><p>The ACTN3 gene builds a protein that allows fast-twitch muscle fibres to work at full force. The amount of ACTN3 protein produced depends on your gene variation. The more ACTN3 protein your body produces the greater your muscle power.</p>",
    "notes": "<p><b>PLEASE NOTE:</b> Interpretation of ACTN3 genetic results varies depending on ethnic group.</p>",
    "tabs": [
      {
        "value": "TT",
        "label": "Reduced Power",
        "pc": "18%",
        "visPC": "18",
        "content": [
          {
            "title": "Power Potential",
            "content": "Your results suggest you won’t be the fastest of the blocks, because you don’t produce ACTN3 protein. So, your power production will be less efficient. This means you may have reduced sprint power and be less responsive to weight training."
          },
          {
            "title": "Muscle growth",
            "content": "You are likely to have to exercise more intensely than others to grow your muscles and improve your performance."
          },
          {
            "title": "Injury Risk",
            "content": "You have an increased risk of soreness and muscle injury after high intensity training."
          },
          {
            "title": "Training Recommendations",
            "content": "You are more suited to low intensity training (e.g. swimming, fast walking, Yoga, Pilates)."
          },
          {
            "title": "Athletic Matches",
            "content": "This result is quite rare in elite power athletes. They are 7 – 8 times less likely to have this result."
          }
        ]
      },
      {
        "value": "CT",
        "label": "Increased Power",
        "pc": "51%",
        "visPC": "51",
        "content": [
          {
            "title": "Power Potential",
            "content": "You have increased muscle power based on partial production of ACTN3 protein. This means you are suited to sports that rely on sudden bursts of power, like weight-lifting or sprinting."
          },
          {
            "title": "Muscle growth",
            "content": "Your muscles will increase in size in response to high intensity exercise. This is an advantage in sports that require strength and power. You have potential to improve your performance, so consider pushing yourself a bit harder."
          },
          {
            "title": "Injury Risk",
            "content": "Take care with high intensity training - you may experience soreness afterwards and risk muscle injury."
          },
          {
            "title": "Training recommendations",
            "content": "You are suited to both high intensity (e.g. interval training, team sports like basketball, soccer, etc.) and low intensity training (e.g. swimming, jogging, Yoga, Pilates)."
          },
          {
            "title": "Athletic matches",
            "content": "This result is 7-8 times more likely to be found in Olympic level sprinters than the TT result. This result is also common in elite performers across a wide range of power sports including Judo, cycling and ski jumping."
          }
        ]
      },
      {
        "value": "CC",
        "label": "Peak Power",
        "pc": "31%",
        "visPC": "31",
        "content": [
          {
            "title": "Potential force",
            "content": "You have the ideal result, with full production of ACTN3 protein. This means that you can generate maximum muscle power and can excel in sports that require sudden bursts of power like weight-lifting or sprinting."
          },
          {
            "title": "Muscle growth",
            "content": "Your muscles will increase in size in response to high intensity exercise. This is an advantage in sports that require strength and power. You have potential to improve your performance, so consider pushing yourself a bit harder."
          },
          {
            "title": "Injury Risk",
            "content": "You’re lucky, this result protects you to some extent from muscle soreness and injury after intense exercise. But you should still follow general guidelines to prevent injury."
          },
          {
            "title": "Training recommendations",
            "content": "You are more suited to high intensity training (e.g. interval training, team sports like basketball, soccer, etc.)"
          },
          {
            "title": "Athletic matches",
            "content": "This result is 7-8 times more likely to be found in Olympic level sprinters than the TT result. This result is also common in elite performers across a wide range of power sports including Judo, cycling and ski jumping."
          }
        ]
      }
    ]
  },
  {
    "title": "Muscle Strength",
    "gene": "AGT",
    "description": "The AGT gene produces a protein that helps the muscle to contract properly and keeps it strong. The more protein the muscle produces, the greater the strength and power. This protein is also thought to increase the production of fast-twitch fibres, which gives an advantage in power sports.",
    "notes": "",
    "tabs": [
      {
        "value": "TT / CT",
        "label": "Normal Muscle Strength",
        "pc": "35% / 47%",
        "visPC": "82",
        "content": [
          {
            "title": "Power",
            "content": "Your muscle contraction is functioning normally, and you are expected to have normal muscle power."
          },
          {
            "title": "Training recommendations",
            "content": "You can follow general training recommendations to improve your muscle power. You may need to train more frequently than those with ‘increased muscle power’ to achieve the same results."
          },
          {
            "title": "Athletic matches",
            "content": "This result is not as commonly found in Olympic athletes of various disciplines."
          }
        ]
      },
      {
        "value": "CC",
        "label": "Increased Muscle Strength",
        "pc": "18%",
        "visPC": "18",
        "content": [
          {
            "title": "Power",
            "content": "Your muscle contraction is enhanced, and you have naturally high muscle power.  "
          },
          {
            "title": "Training recommendations",
            "content": "You can expect to improve your cardio and power performance with regular aerobic training at alternating intensities (e.g. dancing, boxing). Research found that people with this result made greater improvements than others in a ‘vertical jump test’ (a standard used to measure athletic ability)."
          },
          {
            "title": "Athletic matches",
            "content": "<p>This genetic result is:</p><ul><li>twice as frequent in Olympic athletes of various disciplines (e.g. triathletes, marathon runners, mid-distance swimmers and runners)</li><li>three times more common in athletes competing in power sports (e.g. sprinters).</li></ul>"
          }
        ]
      }
    ]
  },
  {
    "title": "Muscle Energy",
    "gene": "AMPD1",
    "description": "Your muscle cells need energy to contract and move your body. The AMPD1 gene produces a protein that is involved in the production of energy utilised by the muscle. This energy is used during short bursts of exercise and is also important for combatting fatigue.",
    "notes": "",
    "tabs": [
      {
        "value": "TT",
        "label": "Low Energy",
        "pc": "1.2%",
        "visPC": "1.2",
        "content": [
          {
            "title": "Short bursts performance",
            "content": "Your muscles are not equipped to produce maximum energy in short bursts. You might get tired quickly during high intensity exercise, but you can still reach your exercise goals."
          },
          {
            "title": "Training recommendations",
            "content": "To increase your fitness and strength you might have to train for longer than others to see improvements. You are better suited to low intensity training like cycling, jogging, swimming and brisk walking."
          },
          {
            "title": "Recovery",
            "content": "You have a higher chance than others to experience muscle soreness after intense exercise. Make sure you schedule recovery days accordingly."
          },
          {
            "title": "Athletic matches",
            "content": "This genetic variation is extremely rare in elite power athletes."
          }
        ]
      },
      {
        "value": "CT",
        "label": "Moderate Energy",
        "pc": "22.3%",
        "visPC": "22.3",
        "content": [
          {
            "title": "Short bursts performance",
            "content": "Your muscles are not fully equipped to produce maximum energy in short bursts but can still get you to perform at a high level."
          },
          {
            "title": "Training recommendations",
            "content": "<p>To increase your fitness and strength you are suited to both:</p><ul><li>high intensity training: e.g. HIIT, which is short bursts of exercise at maximal effort followed by varied recovery times</li><li>low intensity training: e.g. brisk walking, cycling, swimming, jogging.</li></ul>"
          },
          {
            "title": "Recovery",
            "content": "You are likely to experience some muscle soreness after intense exercise. Take this into account in planning your recovery days."
          },
          {
            "title": "Athletic matches",
            "content": "10-30% of elite power athletes (e.g. short distance runners, short distance swimmers, weightlifters, cyclists) have this genetic result."
          }
        ]
      },
      {
        "value": "CC",
        "label": "Ideal Energy",
        "pc": "76.5%",
        "visPC": "76.5",
        "content": [
          {
            "title": "Short bursts performance",
            "content": "Your muscles are equipped to produce maximum energy in short bursts. You can push yourself to maximum effort without getting tired too quickly."
          },
          {
            "title": "Training recommendations",
            "content": "<p>To increase your fitness and strength you are suited to both:</p><ul><li>high intensity training: e.g. HIIT, which is short bursts of exercise at maximal effort followed by varied recovery times</li><li>low intensity training: e.g. brisk walking, cycling, swimming, jogging.</li></ul>"
          },
          {
            "title": "Recovery",
            "content": "You are less prone to experience muscle soreness after intense exercise. Knowing this can help schedule your recovery days."
          },
          {
            "title": "Athletic matches",
            "content": "70-90% of elite power athletes (e.g. short distance runners, short distance swimmers, weightlifters, cyclists) have this genetic result."
          }
        ]
      }
    ]
  },
  {
    "title": "Endurance",
    "gene": "PPARGC1A",
    "description": "The PPARGC1A gene contributes to regulate how the energy is used in muscle cells. Higher energy levels are linked to increased aerobic fitness and the ability to exercise for longer periods of time. This gene also regulates the ability to grow slow-twitch muscle fibre which also contributes to increased endurance performance.",
    "notes": "",
    "tabs": [
      {
        "value": "AA",
        "label": "Reduced Endurance",
        "pc": "13.3%",
        "visPC": "13.3",
        "content": [
          {
            "title": "Muscle endurance",
            "content": "Your muscles are less able to grow their slow-twitch fibres with exercise. This makes you less suited to endurance training (e.g. long-distance swimming/ running)."
          },
          {
            "title": "Fitness",
            "content": "You may have lower levels of baseline aerobic fitness."
          },
          {
            "title": "Training recommendations",
            "content": "This result is a mixed blessing; you have low endurance and high-power potential. You may be suited to high intensity training like sprinting or jumping."
          },
          {
            "title": "Athletic matches",
            "content": "This genetic result is rare in endurance athletes, but has been found to be common in power-lifters."
          }
        ]
      },
      {
        "value": "AG",
        "label": "Moderate Endurance",
        "pc": "45.5%",
        "visPC": "45.5",
        "content": [
          {
            "title": "Muscle endurance",
            "content": "Your muscles have a partial ability to grow their slow-twitch fibres with exercise. This makes you moderately suited to endurance training (e.g. long-distance swimming/ running)."
          },
          {
            "title": "Fitness",
            "content": "Your aerobic fitness is naturally moderately high."
          },
          {
            "title": "Training recommendations",
            "content": "Try jogging, running, swimming and cycling. If you struggle to improve your fitness try high intensity exercises such as sprinting, jumping and skipping."
          },
          {
            "title": "Athletic matches",
            "content": "About half of elite endurance athletes share this genetic result."
          }
        ]
      },
      {
        "value": "GG",
        "label": "Peak Endurance",
        "pc": "41.2%",
        "visPC": "41.2",
        "content": [
          {
            "title": "Muscle endurance",
            "content": "Your muscles can grow their slow-twitch fibres with exercise. This makes you more suited to endurance training (e.g. long-distance swimming/running)."
          },
          {
            "title": "Fitness",
            "content": "You have naturally higher aerobic fitness."
          },
          {
            "title": "Training recommendations",
            "content": "Try jogging, running, swimming and cycling to maintain and improve fitness."
          },
          {
            "title": "Athletic matches",
            "content": "Seven out of ten elite endurance athletes have this genetic profile."
          }
        ]
      }
    ]
  },
  {
    "title": "Injury Risk and Flexibility",
    "gene": "COL5A1",
    "description": "The COL5A1 gene produces the protein collagen 5 which affects the structure and function of collagen in ligaments and tendons. The amount of collagen and how it is packed influences ligament strength. It also influences the range of movement and flexibility of the joints.",
    "notes": "",
    "tabs": [
      {
        "value": "TT / CT",
        "label": "Increased Risk",
        "pc": "35.6% / 46%",
        "visPC": "81.6",
        "content": [
          {
            "title": "Injury",
            "content": "Your supply of collagen 5 is not ideal and causes stiffer tendons and reduced ligament strength. This gives you a greater risk of injury (including Achilles tendon and tennis elbow)."
          },
          {
            "title": "Mobility",
            "content": "You may have less flexible joints, reduced range of movement and experience muscle stiffness."
          },
          {
            "title": "Cramping",
            "content": "You have an increased risk of muscle cramping from exercise."
          },
          {
            "title": "Training recommendations",
            "content": "<p>To increase range of movement and flexibility include:</p><ul><li>Dynamic stretches, prior to training</li><li>Static stretches, post training</li><li>Foam rolling, prior or post</li></ul>To prevent cramping after exercise:<ul><li>Increase training volume slowly</li><li>Remain Hydrated</li><li>Stretch</li></ul>"
          }
        ]
      },
      {
        "value": "CC",
        "label": "Normal Risk",
        "pc": "18.5%",
        "visPC": "18.5",
        "content": [
          {
            "title": "Injury",
            "content": "Your production of collagen 5 is ideal and leads to ideal strength collagen. This gives you a normal risk of tendon injury."
          },
          {
            "title": "Mobility",
            "content": "You are more likely to have flexible joints and your joints may be looser."
          },
          {
            "title": "Cramping",
            "content": "You have a normal risk of cramping from exercise."
          },
          {
            "title": "Training recommendations",
            "content": "Don’t be complacent. Even though you have a genetic advantage, be sure to follow general recommendations for exercising safely."
          }
        ]
      }
    ]
  },
  {
    "title": "Injury Risk",
    "gene": "COL1A1",
    "description": "The COL1A1 gene builds the main collagen chain that affects the strength of ligaments, tendons and joint capsules. This strength affects the mobility of joints such as shoulders, knees and ankles. Higher levels of this type of collagen provide better supported joints and a reduced risk of injury.",
    "notes": "<p><b>FAST FACTS:</b></p><ul><li>Research shows that Neuromuscular Training can be highly effective in reducing the risk of ACL injuries in athletes who play sports. Neuromuscular training includes exercises that improve strength, balance, agility and flexibility and is highly-specific for sports that pose a high risk of ACL injuries (e.g. soccer). Including this type of training should be discussed with a coach or trainer.</li><li>70% of ACL injuries occur due to non-contact nature such as sudden landing, stops and pivoting.  Including activities that improve your balance, agility and landing patterns can assist in improving your technique. Seek advice from a coach.</li><li>ACL injuries are 4-6 times more common in female athletes than males (Sallis, Jones, Sunshine, Smith, & Simon, 2001).</li></ul><p> Glossary:</p><ul><li>ACL: The ACL is one of the major stabilizing ligaments in the knee joint. This ligament prevents excessive movement in the lower leg.</li><li>Achilles: The Achilles tendon starts at the bones of your heels and attaches up at your calf muscle. This tendon gives you the ability to point your toes and extend your foot. Common causes of injury include tight or weak calf muscles, inappropriate footwear, poor running or landing technique or overuse.</li><li>Tendons:  Tendons are bands of strong connective tissue that attach muscle to bone.  Most tendon injuries occur near joints, such as the shoulder, elbow, knee, and ankle.</li><li>Ligaments: Are a connective tissue that connects bones with other bones.</li></ul>",
    "tabs": [
      {
        "value": "GG / GT",
        "label": "Normal Risk",
        "pc": "66.6% / 29%",
        "visPC": "95.6",
        "content": [
          {
            "title": "Injury",
            "content": "You have a normal risk of ligament and tendon injury. This may include anterior cruciate ligament (ACL) or Achilles tendon injury or shoulder dislocation."
          },
          {
            "title": "Recommendations",
            "content": "Consider preventative exercises to reduce your risk such as:</p><ul><li>Adequate warm up</li><li>Strengthening supporting muscles (e.g. hamstring, gluteus maximus and quadricep)</li><li>Regular stretching</li><li>Improve technique and body awareness</li></ul>"
          }
        ]
      },
      {
        "value": "TT",
        "label": "Reduced Risk",
        "pc": "4.4%",
        "visPC": "4.4",
        "content": [
          {
            "title": "Injury",
            "content": "You may have a reduced risk of tendon and ligament injury because your body produces a level of collagen that provides increased support to your joints."
          },
          {
            "title": "Recommendations",
            "content": "Even though your risk of injury is lower than others, you may still want to follow general advice to avoid injuries."
          }
        ]
      }
    ]
  },
  {
    "title": "Recovery Time",
    "gene": "IL6",
    "description": "The IL6 gene produces a substance called interleukin-6. In the muscle, it is released in response to exercise and it promotes fibre regeneration, regulating how muscles recover after exercise. It is also thought that having normal IL6 gene function contributes to better performance in power sports.",
    "notes": "<p><b>FAST FACTS:</b></p><ul><li>There are functional foods which can help you recover after intense training</li><li>Drinking a glass of milk within 10 minutes of exercising can help keep muscle soreness down and reduce muscle damage.</li><li>Curcumin can help to reduce a loss in muscle strength. It can be found in turmeric and ginger. Certain drinks such as turmeric lattes, may be of benefit.</li><li>Drinking tart cherry juice before and after training may reduce muscle soreness.</li></ul><p>BUILD STRENGTH: Eccentric exercises are one of the best ways to build strength. This means working muscles as they lengthen. But be aware that this type of exercise can also cause muscle soreness. Example of eccentric exercise are lowering a barbell in a biceps curl, or a calf press off a stair ledge.</p>",
    "tabs": [
      {
        "value": "CC",
        "label": "Slower Recovery",
        "pc": "19%",
        "visPC": "19",
        "content": [
          {
            "title": "Muscle Soreness",
            "content": "You are likely to experience greater muscle soreness after intense exercise."
          },
          {
            "title": "Power",
            "content": "You may not be naturally suited to power sports (e.g. sprinting, weight-lifting)"
          },
          {
            "title": "Stamina",
            "content": "With appropriate training, you are likely to achieve some improvements in your stamina."
          },
          {
            "title": "Recovery",
            "content": "You should ensure 1-2 recovery days in between intense training sessions. In the recovery days you can have low intensity exercise or train different body parts in different days."
          },
          {
            "title": "Athletic Matches",
            "content": "Less than 10% of elite athletes in power sports have this genetic result."
          }
        ]
      },
      {
        "value": "CG",
        "label": "Moderate Recovery",
        "pc": "45%",
        "visPC": "45",
        "content": [
          {
            "title": "Muscle Soreness",
            "content": "You can expect some muscle soreness after intense exercise."
          },
          {
            "title": "Power",
            "content": "You may be naturally suited to power sports (e.g. sprinting, weight-lifting, long jump, high jump)"
          },
          {
            "title": "Stamina",
            "content": "With appropriate training, you can expect great improvements in your stamina."
          },
          {
            "title": "Recovery",
            "content": "You should ensure 1-2 recovery days in between intense training sessions. In the recovery days you can have low intensity exercise or train different body parts in different days."
          },
          {
            "title": "Athletic Matches",
            "content": "About 20-30% of elite athletes in power sports have this genetic result."
          }
        ]
      },
      {
        "value": "GG",
        "label": "Faster Recovery",
        "pc": "36%",
        "visPC": "36",
        "content": [
          {
            "title": "Muscle Soreness",
            "content": "You may experience less muscle soreness than others after intense exercise."
          },
          {
            "title": "Power",
            "content": "You may be naturally suited to power sports (e.g. sprinting, weight-lifting, long jump, high jump)"
          },
          {
            "title": "Stamina",
            "content": "With appropriate training, you are likely to achieve some improvements in your stamina."
          },
          {
            "title": "Recovery",
            "content": "You should be able to train on most days."
          },
          {
            "title": "Athletic Matches",
            "content": "50-60% of elite athletes in power sports have this genetic result."
          }
        ]
      }
    ]
  }
]