What the research says, in plain English...
Electromyographical
Analysis of Upper Body, Lower Body and Abdominal Muscles during Advanced Swiss Ball Exercises
.
Paul W.M. Marshall and Imtiaz Desai
.
Purpose: To
determine whether or not muscle activity measured during advanced Swiss ball exercises was at an appropriate intensity recommended
for strength or endurance training in advanced, or novice individuals.
.
Conclusions: Although this
study has provided evidence for one advanced Swiss ball exercise (bridge exercise) proving a significant whole-body stimulus,
the practical difficulty and risks of performing these more complicated Swiss ball exercises may outweigh potential benefits.
.
IN PLAIN ENGLISH:
More Swiss ball hype tempered…although various exercises can be done with a Swiss ball,
no clear advantage exists with the device over conventional, better muscle-targeting
exercises.
Creatine
Kinase and lactate Dehydrogenase Responses after Upper-Body Resistance Exercise with Different Rest Intervals
.
Bernardo M. Rodrugues,
Estelio Dantas, Belmiro Freits De Salles, Humberto Miranda, Alexander J. Koch, Jefffrey M Willardson and Roberto Simao
.
Purpose: To
compare serum creatine kinase (CK) and lactate deydrogenase (LDH) concentrations at multiple time points after resistance
exercise sessions that incorporated different rest intervals (1 or 3-minutes) between sets and exercises (3 sets with 80%
of a 1-RM on five exercises).
.
Conclusions: Muscle damage was similar between
rest intervals; however, the volume and load completed to induce the muscle damage was significantly greater when 3-minute
rest intervals were employed. Therefore, when considered relative to the volume completed, 1-minute rest
intervals during resistance exercise may invoke greater muscle damage.
.
IN PLAIN
ENGLISH: Various rest intervals between sets and exercises can be used, but for the sake of time-efficiency,
shorter rest intervals can be effective.
.
.
Reach
Height and Jump Displacement: Implications for Standardization of Reach Determination
.
Lucas C. Ferriera, Brain K. Schilling, Lawrence W. Weiss, Andrew
C. Fry and Loren Z.F. Chiu
.
Purpose: To determine the influence
of 4 methods of standing reach height measurement and Vertec™ jump height measurement against 2 force plate methods
of jump displacement determination 9impulse and flight-time methods).
.
Conclusions: The one-hand reach with plantar flexion
(on toes) was the method of reach that was closest to the impulse and flight-time methods, and thus should be the preferred
choice when using jump-and-reach tests to determine jump displacement. In all cases, the Vertec™
over estimates the displacement of the center of mass based on force plate methods.
.
IN
PLAIN ENGLISH: A more accurate method of determining initial reach height when testing vertical jump ability is
a 1-hand reach while up on the toes.
.
Analysis of Factors That Influence the Maximum Number of Repetitions
in Two Upper-Body Resistance Exercises: Curl Biceps and Bench Press
.
Eliseo Iglesias, Daniel A. Boullosa, Xurxo Dopic and Eduardo Carballeira
.
Purpose: To
analyze the influence of exercise type, set configuration and relative intensity load on relationship between 1 repetition
maximum (RM) and maximum number of repetitions (MNR).
.
Conclusions: Correlation between 1RM and MNR was
significant for medium-intensity in biceps curl and between MNR and 1RM/body mass. Neither 1RM nor 1RM/bodymass
correlated with velocity along a set, so velocity seems to be similar at the same relative intensity for subjects with differences
in maximum strength levels. From our results, we suggest the employment of MNR rather than % of 1RM for
training monitoring.
.
IN PLAIN ENGLISH: A
wide variation exists on the number of repetitions possible with different percentages of 1RM when training to muscular fatigue.
Therefore, it is simply more accurate to focus on resistances used and repetitions achieved as opposed to assigning
a specific repetition number to a specific percentage of 1RM.
.
.
Are refined carbohydrates worse than saturated fat?
.
Frank B HuAm J Clin Nutr 2010;91:1541.
.
Highlights…
.
The diet-heart paradigm that high intake of saturated fat and cholesterol
increases the risk of atherosclerosis and ischemic heart disease (IHD) has been the driving force behind national and international
dietary recommendations for prevention of IHD
.
Diets that are typically low in fat (particularly saturated fat) and high in complex carbohydrates,
has led to substantial decline in the percentage of energy intake from total and saturated fats in the United States, BUT
it has spurred a compensatory increase in consumption of refined carbohydrates and added sugars—a dietary shift that
may be contributing to the current twin epidemics of obesity and diabetes.
.
Depending on chemical
structure, carbohydrates are traditionally classified as simple or complex (polysaccharide). The latter are considered to
be a healthy alternative to dietary fats. However, many complex carbohydrates (e.g., baked potatoes and white bread) produce even higher glycemic responses than do simple sugars (5). Thus,
the term complex carbohydrates is not useful in characterizing the quality of carbohydrates. More useful
indicators of carbohydrate quality include the amount and type of fiber, the extent of processing, and glycemic index (GI)
and glycemic load (GL).
.
Typically, foods
with more compact granules (low-starch gelatinization) and high amounts of viscose soluble fiber (e.g., barley, oats, and
rye) are digested at a slower rate and have lower GI values than do highly processed refined carbohydrates (e.g., white bread).
These refined carbohydrates are more rapidly attacked by digestive enzymes due to grinding or milling that reduces particle
size and removes most of the bran and the germ.
.
Multivariate analyses showed that saturated fat intake
was not associated with risk of MI compared with carbohydrate consumption— a finding consistent with the results from
a recent pooled analysis and a meta-analysis.
.
However, replacement of saturated fat with high-GI-value
carbohydrates significantly increased the risk of MI (relative risk per 5% increment of energy from carbohydrates: 1.33; 95%
CI: 1.08, 1.64), whereas replacement with low-GI-value carbohydrates showed a nonsignificant inverse association with IHD
risk (relative risk per 5% increment of energy from carbohydrates: 0.88; 95% CI: 0.72–1.07).
.
It is the first epidemiologic
study to specifically examine the effects of replacing saturated fats with either high- or low-quality carbohydrates, and
it provides direct evidence that substituting high-GI value carbohydrates for saturated fat actually increases IHD risk.
.
The obesity epidemic and growing intake
of refined carbohydrates have created a ‘‘perfect storm’’ for the development of cardiometabolic disorders.
For this reason, reduction of refined carbohydrate intake should be a top public health priority. Several dietary strategies
can be used to achieve this goal. These include replacing carbohydrates (especially refined grains and sugar) with unsaturated
fats and/or healthy sources of protein and exchanging whole grains for refined ones.
.
A very-low-fat, high-carbohydrate diet (e.g., percentage of energy
, 20% from fat and .70% from carbohydrates), once typical
in traditional Asian populations, has the potential to be cardioprotective if most of the carbohydrates come from minimally
processed grains, legumes, and vegetables and if the population is lean and active (and thus has low insulin resistance).
.
Although intake of saturated fat should remain at a relatively
low amount and partially hydrogenated fats should be eliminated, a singular focus on reduction of total
and saturated fat can be counterproductive because dietary fat is typically replaced by refined carbohydrate, as has been
seen over the past several decades.
.
Physical Performance and Electromyographic Responses to
an Acute Bout of Paired Set Strength Training Versus Traditional Strength Training
.
Daniel W. Robbins, Warren
B. Young, David G. Behm, Warren R. Payne and Marc D. Klimstra
.
Purpose: To investigate the acute effects of performing
paired set (PS = 3 sets of push-pull exercises done in alternating style in 10 minutes) vs. traditional set (TS = 3 sets
of push then 3 sets of pull done in 20 minutes) on volume load (VL) and electromyographic (EMG) activity of the pectoralis
major, anterior deltoid, latissimus dorsi and trapezius muscles.
.
Conclusions: PS training may be as effective as TS training in terms of VL maintenance
and more effective as TS training in terms of efficiency. Also, the comparison between PS and TS protocols suggest
that the level of neuromuscular fatigue does not differ under the 2 conditions.
.
IN PLAIN
ENGLISH: Alternating a push and pull exercise - and minimizing the rest time between each exercise - facilitates
strength gains while allowing for more time-efficient workouts.
.
.
Effects of Different Lifting Cadences on Ground Reaction Forces During the Squat Exercise
.
Jason R. Bentley,
William E. Amonette, John K. De Witt and R. Donald Hagan
.
Purpose: To determine the effect of different lifting
cadences on the ground reaction force (GRF) during the squat exercise.
.
Conclusions: Faster squat cadences result in significantly greater peak GRF
as a result of the inertia of the system.
.
IN PLAIN ENGLISH: GRF was more dependent on descent
(lowering) cadence than on ascent (raising) cadence.
.
.
Time
Course of Changes in Performance and Inflammatory Responses After Acute Plyometric Exercise
.
Athanasios Chatzinikolaou,
et. al
.
Purpose: To study the inflammatory and performance responses after an acute bout
of intense plyometric exercise during a prolonged recovery period.
.
Conclusions: Performing an acute bout of intense plyometric exercise may induce short-term
muscle damage and marked but transient inflammatory responses.
.
IN PLAIN ENGLISH: Intense
plyometric (jumping, bounding) exercises create a demand on the muscles and joints, thus sufficient recovery needs to
be allowed between sessions. Likewise, consideration to other stressing exercise modes (e.g., strength training
and conditioning) is required when planning a sensible training program to prevent over-training
Effects of Vibration Training on Force Production in Female Basketball Players
Javier Fernandez-Rio, Nicolas Terrados, Benjamin Fernandez-Garcia and
Oscar E. Suman
.
Purpose: To investigate the long-term effects of whole-body
vibration (WBV) training on force production.
.
Conclusions: WBV
training has no additive or discernible effects on the strength development of female basketball players after several
weeks of use, suggesting that the application of this technology has no advantages over traditional strength training methods.
.
IN
PLAIN ENGLISH: You do not have to invest in one of those expensive WBV devices to increase strength and thus improve
basketball playing ability. Use time-proven traditional strength training methods to increase strength.
.
Trends in food availability, 1909–2007
Neal D. Barnard
Highlights:
The increase in childhood obesity mainly reflects increased energy intake.
.
Data
from 1909 to 2007 show increases in per capita availability of several product classes: added oils increased from 16.1 to
39.4 kg/y, meat increased from 56.3 to 91.2 kg/y, cheese increased from 1.7 to 14.9 kg/y, and frozen dairy products increased
from 0.7 to 11.5 kg/y. From 1970 to 2007, per capita availability of sweeteners increased from 54.1 to 62.0 kg/y.
.
We
conclude that the major contributors to increased energy intake over the last century are oils, shortening, meat, cheese,
and rozen desserts, with more recent increases in added sweeteners, fruit, fruit juices, and vegetables. These changes may
have nfluenced the prevalence of childhood obesity.
.
Meat consumption has risen more or less continuously since the end of World
War II. Cheese and frozen dairy product consumption has also increased, with cheese availability rising sharply since 1970.
People who eat meat regularly are heavier, as a group, than people who avoid meat.
.
The European Prospective
Investigation into Cancer and Nutrition (EPIC), which studied 37,875 generally health-conscious adults, similarly reported
that vegans weighed the least (mean BMI: 22.5 for men, 22.0 for women) and meat eaters weighed the most (mean BMI: 24.4 for
men, 23.5 for women), with BMIs of pesco-vegetarians and lactoovovegetarians in between these values.
.
Although
flour and cereal product availability increased in the latter half of the 20th century, which contributed
to a large increase in estimated energy availability, it remained far below the levels of the early 1900s.
.
Availability
of carbonated beverages has increased by 57 L/y per capita since 1980, accompanied by a smaller increase in juice availability.
.
Availability
of fruit, fruit juices, and vegetables has increased since data on these products became available around 1970. However,
due to their low energy density, fruit and vegetables contribute little to overall energy intake.
.
The
Economics of Obesity
Eric A. Finkelstein and
Kiersten L. Strombotne
Abstract:
The rise in obesity rates, both nationally and internationally, is a result of changes in the environment that have simultaneously
lowered the cost of food production, lowered the time and monetary cost of food consumption, increased the real cost of being
physically active at work and at home, and decreased the health consequences that result from obesity by bringing a host of
new drugs and devices to the market to better manage the adverse health effects that obesity promotes.
This changing environment is in response to consumers’
demand for labor-saving technology and convenient, affordable food. To be successful, efforts to combat obesity therefore
need to recognize and address these realities.
Does hunger
and satiety drive eating anymore? Increasing eating occasions and
decreasing time between eating occasions in the United States
Barry M. Popkin and Kiyah J. Duffey
.
Purpose:
to examine meal-patterning trends in a sample of U.S. children and adults.
.
Conclusions:
U.S children and adults are consuming foods more frequently throughout the day than they did 30 years ago.
.
IN
PLAIN ENGLISH: due to the availability of low-cost, processed foods in our country (check-out lines, fast food joints,
vending machines, gas/food marts, etc.) we are eating more often throughout the day.
.
Movement Velocity as a Measure of Loading Intensity in Resistance
Training
J. J. Gonz á lez-Badillo
, L. S á nchez-Medina
Purpose: This
study examined the possibility of using movement velocity as an indicator of relative load in the bench press exercise.
Conclusions: These results confirm an inextricable relationship
between relative load and mean propulsive velocity in the bench press that makes it possible to: 1) evaluate maximal strength
without the need to perform a 1RM test, or test of maximum number of repetitions to failure; 2) determine the % 1RM that is
being used as soon as the first repetition with any given load is performed; 3) prescribe and monitor training load according
to velocity, instead of percentages of 1RM or repetitions to failure.
IN PLAIN ENGLISH: Assuming it was feasible to measure bar speed in a real-life situation (e.g., in
the gym, with any participant and with dependable technology), one could determine strength, loads and movement speeds simply
by the efforts expended when lifting. Bottom line relative to one’s 1-repetition maximum: heavier resistances
move slower and lighter resistances move faster.
Muscle Activation When Performing the Chest Press and Shoulder Press on a Stable Bench vs.
a Swiss Ball
Brandon P. Uribe, Jared W. Coburn, Lee E. Brown, Daniel A. Judelson, Andy V. Khamoui and Diamond
Nguyen
Purpose: To examine the effects of a stable surface (bench) vs. an unstable surface
(Swiss ball) on muscle activation when performing the dumbbell chest press and shoulder press.
Conclusions: No
significant differences in muscle activation between surface types for either exercise were revealed. Using an unstable
surface when performing a dumbbell chest press and shoulder press neither improves nor impairs muscle activation under
those conditions. IN PLAIN ENGLISH: Exercising on an unstable device or surface offers
no advantage over exercising on a stable device or surface. Keep it safe and opt for the safer stable surface.
.
The Metabolic Cost of Reciprocal Supersets vs. Traditional
Resistance Exercise in Young Recreationally Active Adults
.
Andrew
R. Kelleher, Kyle J. Hackney,
Timothy J. Fairchild, Stefan Keslacy and Lori L. Ploutz-Snyder .
Purpose: To compare the
energy expenditure (EE) of supersets (SUPER) (alternate sets of high intensity agonist-antagonist muscle groups with limited
recovery) and traditional (TRAD) resistance training (longer rest between sets) both during and in the post-exercise period.
.
Conclusions: No significant differences were observed in aerobic
EE between trials, however, when expressed relative to time, the exercise EE was significantly greater during SUPER than TRAD.
Excess post-exercise oxygen consumption was significantly greater after SUPER over TRAD. Average blood lactate measures
were significantly greater during SUPER than during TRAD.
IN PLAIN ENGLISH: Incorporating super set resistance
training may benefit exercisers attempting to increase energy expenditure with the same amount of volume but in a shorter
amount of training time.
.
Muscle Activation Patterns While Lifting Stable and Unstable Loads
on Stable and Unstable Surfaces
.
James
M. Kohler, Sean P. Flanagan and William C. Whiting
.
Purpose: To evaluate muscle activity of the prime movers and core stabilizers
while lifting stable and unstable loads on stable and unstable surfaces during the seated overhead shoulder press exercise.
.
Conclusions:
Little support was found for training with a lighter load using unstable loads or unstable surfaces.
.
IN PLAIN ENGLISH: To better target a muscle or group of muscles, put the body
in a position to maximize the use of that/those muscles (read: become MORE stable) as opposed to a position of instability
which will lessen the potential of overload sought.
.
Can Common Measures of Core Stability Distinguish Performace in a Shoulder Pressing Task Under
Stable and Unstable Conditions?
Justin W.
L. Keough, Sam E. Aickin and Anthony R.H. Oldham
Purpose:
To determine whether a range of static core stability measures could distinguish shoulder press performance in unstable vs.
stable conditions.
Conclusions: Core stability
training may therefore only lead to significant improvements in functional dynamic performance if the postures, mode and velocity
of contraction performed training, are similar to the competitive tasks.
IN PLAIN ENGLISH: Specificity of skill execution is evident here. Unstable and stable conditions
are specific to the conditions present for each. If you want to make your shoulders stonger, perform shoulder exercises
in a stable manner that allow those muscles to be worked as hard as possible.
Effects
of 3 Different Active Stretch Durations on Hip Flexion Range of Motion
Francisco Ayala and Pilar Sainz de Baranda Andujar
Purpose:
To evaluate the efficacy of 3 different durations of active stretch (12 x :15, 6 x :30 and 4 x :45) in hamstring stretching
exercise program on lower extremity range of motion in young adults.
Conclusions:
No significant differences were found between the three treatment groups.
IN PLAIN ENGLISH: 12 x :15, 6 x :30 and 4 x :45 single duration active stretching will all work in
increasing hamstring length when performed 3 days/week for 12 weeks in young adults.
Chronic
Effects of Different Between-Set Rest Durations on Muscle Strength in Nonresistance Trained Young Men
PauloGentil, Martim Bottaro, Elke Oliveira, Joao Veloso, Nelida Amorim, Aline Saiuri
and Dale R. Wagner
Purpose: To investigate the effects of
different between-set rest interval durations on muscle strength after 12 weeks of resistance training.
Conclusions:No significant differences between a 1:3 and 1:6 work-to-rest ratio when
the bench press and leg press were tested.
IN PLAIN ENGLISH:
Maximal strength gains in nontrained men are not dependent on between-set rest interval length. Therefore,
shorter rest periods between sets can be used to increase strength, and at the same time make workouts more time-efficient.
Influence of Towing force Magnitude on the Kinematics of Supramaximal Sprinting
David A. Clark, Michelle B. Sabick, Ronald P. Pfeiffer, Seth M. Kuhlman,
Nicole A. Knigge and Kevin g. Shea
Purpose: To
determine the influence of towing force magnitude on the kinematics of supramaximal sprinting in ten high school and college-age
track and field athletes.
Conclusions: Towing force
magnitude does influence the kinematics of supramaximal sprinting and that potentially negative training effects may arise
from towing individuals with a force in excess of 3.8% of body weight. Therefore, it is suggested that coaches and practitioners
adjust towing force magnitude for each individual and avoid using towing forces in excess of 3.8% of the athlete’s body
weight.
IN PLAIN ENGLISH: Being forced to move
faster that normal via a towing device with forces greater than 3.8% of body weight alters sprint mechanics and thus does
not positively affect ability when running naturally. With respect to the principle of specificity, time would be better spent
practicing sprinting as it will be needed in sport competition to improve sport-specific requirements.
Effects of Unstable Surface Training on Measures of Balance in
Older Adults
Brian K. Schilling, Michael
J. Falvo, Robyn E. Karlage, Lawrence W. Weiss, Corey A. Lohnes and Loren Z. f. Chiu.
Purpose: To examine the effects of a 5-week, low-cost unstable surface balance training program
in sexagenarians (people in their 60’s).
Conclusions:
Because no objective measures of balance or function was changed, the increase in athletic-specific balance may be spurious.
Unstable surface training may not be effective in improving balance among persons for whom balance is not problematic.
IN PLAIN ENGLISH: With all the hype on balance and stability training
– and its purported benefit for improving one’s balance and stability in other activities – no specific
transfer from general balance exercises to a specific event was not noted. Therefore, to become better at balancing and remaining
stable in a specific activity or situation, practice that event or situation.
The Effects of Manual Resistance Training on Improving Muscular Strength and Endurance
Sandor Dorgo, George A. King and Christopher A. Rice
Purpose: To investigate the effects of a manual resistance training (MRT) program on muscular
strength and endurance and to compare these effects with those of an identically structured weight resistance training (WRT)
program.
Conclusions: The improvements in muscular
strength and muscular endurance after a 14-week MRT program were similar to those produced by a WRT program, and well-designed
MRT exercises seem to be effective for improving muscular fitness.
IN
PLAIN ENGLISH: Provided tension is produced in muscle – and an overload occurs on the muscle fibers – manually
applied resistance, barbells, dumbbells, machines, sand bags or any device can be used to develop muscular strength and muscular
endurance.
The Effect of Stance
Width on the Electromyographical Activity of Eight Superficial Thigh Muscles during the Back Squat with Different Bar Loads
Antonio Paoli, Giuseppe Marcolin and Nicola Petrone
Purpose: To test the theory that varying the stance width during the back squat exercise can
target specific muscles of the thigh. The activation of the vastus medialis, vastus lateralis and rectus femoris (3 of the
quadriceps group), semitendinosus and biceps femoris (2 of the hamstring group), gluteus maximus, gluteus medius and adductor
major was measured during 3 different stance widths with no load, 30% of 1-RM and 70% of 1-RM.
Conclusions: A higher activation of the gluteus maximus (buttocks) occurred with a wide stance.
No significant differences occurred between the other muscles tested regardless of load and stance width.
IN PLAIN ENGLISH: Back squatting with any load and any stance width
will activate the muscles that comprise the thigh. However, to put a greater stress on the buttocks, a wider stance should
be used.
The Relationship
between Core Stability and Performance in Division I Football Players
Thomas W. Nesser, Kellie C. Huxel, Jeffrey L. Tincher and Tomoko Okada
Purpose: To identify relationships between core stability and various strength and power variables
in strength and power athletes.
Conclusions: Core
stability is moderately related to strength and performance. Increases in core strength are not going to contribute significantly
to strength and power and should not be the focus of strength and conditioning.
IN PLAIN ENGLISH: Strength and athletic performance are dependent upon a number of variables,
such as one’s genetics, work ethic, skill level, mental focus, nutritional intake, conditioning level and existing muscular
strength. Strength training itself should address all the major muscle groups to 1) develop total body strength and 2) safeguard
against potential injury. Therefore, working the core muscles is important, but should not be over-emphasized at the expense
of other important muscles.
The
Effects of Treadmill Sprint Training and Resistance Training on Maximal Running Velocity and Power
Ryan E. Ross, Nicholas A. Ratamess, Jay R. Hoffman, Avery D. Faigenbaum,
Jie Kang and Aristomen Chilakos
Purpose: To examine
the independent and combined effects of resistance and treadmill sprint training on maximal sprint velocity and power.
Conclusions: 30 meter sprint times improved significantly only in
the combined sprint and resistance training (SRT) group, and a trend for improvement was observed in the sprint training-only
(ST) group. All groups (resistance training-only [RT] included) significantly increased treadmill sprint velocity. However,
the SRT and ST groups increased significantly more than RT. Only the SRT group increased treadmill sprint peak power. All
training groups increased 1RM squat strength significantly with no differences observed between groups.
IN PLAIN ENGLISH: To improve sprint ability on a treadmill, practice
sprinting on a treadmill. To further improve the ability to sprint on a treadmill, incorporate strength training exercises.
The Effect of a High-Intensity Interval Training Program on High-Density
Lipoprotein Cholesterol in Young Men
Danladi
I. Musa, Samuel A. Adenirn, A. U. Dikko and Stephen P. Sayers
Purpose:
Examine the impact of an 8-week program of high-intensity interval training on high-density lipoprotein cholesterol (HDL-C),
total cholesterol (TC) and the atherogenic index (TC/HDL-C) in 36 untrained men ages 21 – 36.
Conclusions: Findings support the recommendations of high-intensity interval training as an
alternative mode of exercise to improve blood lipid profiles for individuals with acceptable physical fitness levels.
IN PLAIN ENGLISH: Having high levels of HDL cholesterol can play a
protective role against coronary atherosclerosis since it acts as a lipid scavenger. In past studies, continuous activity
endurance training has been proven to elevate HDL-C. To also elevate HDL-C levels and protect against coronary issues, high-intensity
interval training can also be used.
Effects of Lower-Limb Plyometric Training on Body
Composition, Explosive Strength and Kicking Speed in Female Soccer Players
Sedano Campo S, Vaeyens R, Philippaerts
RM, Redondo JC, de Benito AM, Cuadrado G. Purpose: To examine how explosive strength, kicking speed
and body composition are affected by a 12-week plyometric training program in elite female soccer players. The hypothesis
was that this program would increase the jumping ability and kicking speed and that these gains could be maintained by means
of regular soccer practice.
Conclusions: A 12-week plyometric
program can improve explosive strength in female soccer players and that these improvements can be transferred to soccer kick
performance in terms of ball speed. However, players need time to transfer these improvements in strength to the specific
task. Regular soccer training can maintain the improvements from a plyometric training program for several weeks.
IN PLAIN ENGLISH: Naturally, doing plyometric jumping and bounding drills will make one better
at jumping and bounding due to the principle of specificity. This supposed “transfer’ from a plyometric
program to soccer skills – which took time - is simply the fact that one had to start kicking a soccer ball again to
become familiar with that skill.
Effects of Reduced Training and Detraining on Upper and Lower Body Explosive
Strength in Adolescent male Basketball Players
.
Eduardo J.A.M. Santos and Manuel A.A.S. Janeira
.
Purpose: To assess and compare
the effects of detraining (no training) and of a reduced training (lower volume) program on upper- and lower-body explosive
strength in adolescent male basketball players.
.
Conclusions: 16 weeks of detraining or of reduced training allow for the maintenance of the
gains previously achieved by the application of a 10-week in season complex training program. However, the lack of differences
between detraining and reduced training leads to the conclusion that regular basketball practice can sustain by itself the
previously achieved explosive strength gains, considering its mainly explosive characteristics.
IN PLAIN ENGLISH: Specificity is evident here. Provided one
engages in his/her sport practice – in this case basketball practice that, by nature, entails explosive, quick-burst
efforts – the quality of explosive strength addressed in a 10-week planned training program can be maintained after
16 weeks of minimal or no training. Therefore, playing and/or practicing a sport can go along way toward keeping one
prepared for that sport.
The
Effects of Compression Garments on Recovery
.
Vanessa Davies, Kevin G. Thompson and Stephen-Mark
Cooper
.
Purpose: To investigate
whether wearing lower-body compression garments attenuate (reduce) indices of muscle damage and decrements in performance
following drop-jump training.
.
Conclusions: Data indicates that creatine kinase (CK)
responses and perceived muscle soreness (PMS) might be reduced by wearing compression tights in some participants after drop-jump
training; however, no benefit in performance was observed.
.
IN PLAIN ENGLISH: Compression garments may reduce post drop-jump exercise muscle damage and
soreness, but they will not improve the performance during drop-jump training.
.
Acute Effects of Dynamic Stretching, Static Stretching
and Light Aerobic Activity on Muscular Performance in Women
Brad S. Curry, Devenda Chengkalath, Gordon J. Crouch, Michelle
Romance and Patricia J. Manns.
Purpose:
To compare three warm-up protocols – static stretching, dynamic stretching and light aerobic activity – on selected
measures of range of motion and power in untrained females and to investigate the sustained effects of 5 and 30 minutes after
warm up.
Conclusions: Dynamic
stretching has a greater applicability to enhance performance on power outcomes compared to static stretching.
IN PLAIN ENGLISH: Incorporating dynamic
stretching/movement drills pre-contest or pre-workout can enhance ability as compared to static stretching only.
Relative
and Absolute Reliability of a Modified Agility T-Test and its Relationship With Vertical Jump and Straight Sprint
.
Radhouane Haj Sassi, Wajdi Dardouri, Mohamed Haj Yahmed, Nabil Gmada, Mohamed
Elhedi,Mahfoughi and Zied Gharbi
Purpose: Evaluate the reliability of a modified agility T-test (MAT) and to examine its relationship
to the free counter-movement jump and the 10-meter straight sprint.
Conclusions: The MAT is a reliable test to assess agility. The weak relationship between MAT and strength
and straight speed suggests that agility requires other determinants of performance as coordination..
IN PLAIN ENGLISH: Specificity is evident here. The
modified agility test (MAT) can be used to assess agility since it is a test of agility. However, because counter-movement
jumps (vertical jumps) and straight-line sprinting are different events, the MAT cannot be used to assess ability in them.
.
Changes
in Maximal and Explosive Strength, Electromyography, and Muscle Thickness of Lower and Upper Extremities Induced by Combined
Strength and Endurance Training in Soldiers
.
Matti Santtila, Heikki
Kyrolainen and Keijo Hakkinen
.
Purpose: Examine to what extent an 8-week endurance-based military training period interferes
with muscle strength development compared with that caused by sport-related military training with added strength training
or endurance training. More specifically, examined 3 training modes on maximal isometric force, maximal rate of force
development (RFD) electromyography (EMG) and muscle thickness of the lower and upper extremities.
.
Conclusions: Basic training
with a large amount of endurance-based military training interfered with strength development, and especially explosive power
development of the lower extremities in the strength training group. The optimal improvements in neuromuscular characteristics
may not be possible without some decrease in the amount of endurance-based military training and/or some increase in the amount
of maximal/explosive strength training during basic training.
.
IN PLAIN ENGLISH: Specificity is evident here. Too much emphasis
on endurance training (and a lack of emphasis on strength and explosive training) diminishes the ability to be maximally strong
and explosive. To therefore improve strength and concurrent explosive ability, the emphasis must shift from pure endurance
work to include short-term, higher-intensity bouts of exercise.
.
Relationship Between Maximal Squat Strength and 5-, 10- and 40-yard
Sprint Times
Jeffrey M. McBride,
Daniel Blow, Tyler J. Kirby, Tracie L. Haines, Andrea M. Dayne, and N. Travis Triplett
.
Purpose:
Examine the relationship between maximal squat strength and sprinting times.
.
Conclusions:
The investigation provides additional evidence of the possible importance of maximal squat strength relative to body mass
concerning sprinting capabilities in competitive athletes.
IN PLAIN ENGLISH: Increasing the strength of your legs via squatting –
regardless of body weight – can help one run faster.
Effect of Circuit Training on the Sprint-Agility
and Anaerobic Endurance
.
Halil Taskin
.
Purpose: To determine the effect of circuit
training directed toward motion and action velocity over the sprint-agility and anaerobic endurance.
.
Conclusions:
Circuit training -- designed to be performed 3 days a week over 10 weeks -- improves sprint-agility and anaerobic endurance.
.
IN
PLAIN ENGLISH: Physically-demanding circuit training is an effective means to improve conditioning. It can be used
to increase endurance for quick, short-burst activities such as agility maneuvers and short sprints.
.
An Investigation Into the Relationship
of Flexibility, Power, and Strength to Club Head Speed in Male Golfers
.
Bradley S.
Gordon, Gavin L. Moir, Shala E. Davis, Chad A Witmer, and Donald M. Cummings
.
Purpose: Investigate the relationship of flexibility, power, and strength to club head
speed in male golfers.
.
Conclusions: Strength of the chest in the pec deck motion
and total body rotational power significantly correlate with club head speed in male golfers.
.
IN PLAIN ENGLISH: To
improve club head speed (and thus improve the ability to hit a golf ball farther), incorporating pectoral (chest) and trunk
rotational strength training exercise (among others) is desirable.
.
Lower Limb Maximal Dynamic
Strength and Agility Determinants in elite Basketball Players
Anis Chaouachi, Matt Brughelli, Karim Chamari, Greg T. Levin, Nidhal Ben Abdelkrim, Louis Laurencelle,
and Carlo Castagna
.
Purpose: Examine the relationship between squat 1-RM and basketball-relevant tests and
variables that influence agility (T-test) in elite male professional basketball players.
.
Conclusions:
Squat 1-RM was significantly related to 5-, 10-, and 30-meter sprint times, and body fat was the best single predictor factor
of agility.
.
IN PLAIN ENGLISH: To improve the ability to run fast and be agile, increase leg strength
and decrease body fat percentage if over-weight.
.
Nonlinear Periodization Maximizes Strength Gains in Split Resistance Training Routines
Arthur G. Monteiro, Marcelo S, Aoki, Alexandre L. Evangelista, Daniel A.
Alveno, Gizele A. Monteiro, Ivan da Cruz Picarro, and Carlos Ugrinowitsch
Purpose: Compare strength gains after 12 weeks of nonperiodized (NP), linear periodized (LP),
and nonlinear periodized (NLP) resistance training models using split training routines.
Conclusions: Although all groups showed increases over 8 weeks of training, the NLP was more
effective in increasing both upper- and lower-body strength (leg press and bench press) for trained subjects using split routines
over 12 weeks.
IN PLAIN ENGLISH: Varied resistance
and repetitions schemes are effective for continued strength gains over long training periods.
Metabolic Adaptations to Short-term
High-Intensity Interval Training: A Little Pain For a Lot of Gain?
Martin J. Gibala and Sean
L. McGee
Conclusions: As little as six sessions of high-intensity intervals over 2 weeks for a total of only
approximately 15 minutes of very intense exercise can increase skeletal muscle oxidative capacity and endurance performance
and later metabolic control during aerobic-based exercise.
IN PLAIN ENGLISH: Working
very intensely (i.e., :30 on/:30 off for 15:00) offers comparable results to traditional endurance training (i.e., 45 minutes
at a steady, but slower pace). This can make training more time-efficient.
.
Relationship of a 1 Repetition Maximum Lat-Pull to Pull-Up and Lat-Pull Repetitions in Elite Collegiate
Women Swimmers
Kristin A. Halet, Jerry
L Mayhew, Colleen Murphy and Joe Fanthorpe.
Purpose:
Determine relationship among pull-ups, lat-pull repetitions, and 1-repetition maximum (1RM) lat-pull in elite women swimmers
and to assess the effect of various anthropometric dimensions on each exercise.
Conclusions:
The results confirmed that the seemingly analogous exercises of pull-ups and lat-pulls were not highly related and should
not be substituted for one another in a training regimen.
IN PLAIN ENGLISH: Although pull-ups and lat-pulls
are excellent exercises for the back musculature, body weight used in pull-ups compared to resistances used in the
lat-pulls cannot be compare due to body weights and arm lengths. Therefore, when doing each exercise, work as hard as
one can within the resistance/repetition scheme used in that workout.
.
Effects of Warm-up With Different Weighted Bats on Normal Baseball
Bat Velocity
Brian S. Montoya Lee E. Brown, Jared W. Coburn and Steven M. Zinder
Purpose:
To determine the effects of warm up with different weighted bats on on normal baseball bat velocity.
Conclusions:
Within the bat weight spectrum of the study, it is suggested that when preparing to hit 5 warm up swings with either a light or normal bat will allow
a player to achieve greatest velocity of their normal bat.
IN PLAIN ENGLISH: To better your chances of hitting a baseball, using a heavier-than-normal
bat will not help you. Practice using a normal-weight bat or a lighter-weight bat.
The Relation Between Different Phases of Sprint
Run and Specific Strength Parameters of Lower Limbs
Luis
Cunha, Departement of Sport Science, Faculty of Human Movement, Technical University of Lisbon, Portugal
Purpose: Examine the relationship between different phases of
a 100 meter sprint run (acceleration, max speed, deceleration) and results obtained from different tests (squat jumps,
drop jumps, counter-movement jumps) to quantify the capability to produce force in isometric and stretch-shortening contraction
modes, to discriminate between sprinters of different capacity.
Conclusions: No correlation was found between the different sprint phases and the various muscle force-producing
tests.
IN PLAIN ENGLISH: Due to differences in body
posture, joint angles, specific muscle contraction requirements, amount of resistances, etc., it is difficult to assess sprinting
ability based on conventional non-specific tests done aside from the act of sprinting itself. The laws of specificity
clearly state that comparing two seemingly similar activities can be flawed.
