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What the research says, in plain English...
NEW JANUARY 2012 . Muscle Strength and Damage
Following Two Modes of Variable Resistance Training . Saied Jalal Aboodarda, John George, Abdul
Halim Mokhtar and Martin Thompson . Purpose: To compare the effect of repeated near maximal contractions by Nautilus Machine
(NM) and Elastic Resistance (ER) on indicators of muscle damage including: maximal strength decrement (MVIC), rate of muscle
soreness (DOMS), concentration of plasma creatine kinase (CK) and increased high muscle signal on T2 weighted
images using magnetic resonance imaging (MRI). . Conclusion: In theory, exercise induced muscle soreness,
increased levels of plasma CK, increased MRI T2 signal and prolonged strength loss indicate the moderate to intense nature
of the training protocol. The similarity of these responses following both the ER and NM exercise training session suggests
that both modes of training provide a similar global training stress; despite a considerably lower external force generation
during ER. The data in the present study suggest elastic training is a viable mode of resistance exercise
that can provide a training stimulus that is significantly greater than that employed in rehabilitation settings. However,
the results of the present study point to the need for further research on the effectiveness of the ER device in developingmuscle strength and hypertrophy with an extended training program. . IN PLAIN ENGLISH: Muscle tissue adapts due to the creation of high-tension.
Obviously, a Nautilus machine can do this because of weight stack/plate resistance that can be increased.
An elastic resistance (resistance band/cord) can do this as well, provided the resistance is significant and effort
is expended while working against it. .
. Comparisons of Post-Exercise Chocolate Milk and a Commercial Recovery Beverage
following Cycling Training on Recovery and Performance . Kelly L. Pritchett,
Robert C. Pritchett, James M. Green, Charlie Katica, Ben Combs, Michael Eldridge, Philip Bishop . Purpose:
To compare low-fat chocolate milk (CHOC) to a commercial recovery beverage (Endurox, CRB) ingested daily over a one-week
period in 10 trained cyclists. . Conclusions: There was no significant
difference (P = .95) for CKpost between the two trials (CHOC 570 ± 336 UL-1, CRB 579 + 383 UL-1). There was no significant
difference (P = .73) between trials for cycling time to exhaustion at 85% of VO2 max(CHOC 17.4 ± 13.1 min, CRB 15.5
± 9.9 min). As a recovery beverage, this study suggests that chocolate milk is just as effective as CRB. . IN PLAIN ENGLISH: Eschew expen$ive commercial recovery beverages and drink chocolate
milk as a part of post-workout recovery strategy. .
. Dietary Intakes Associated with Successful Weight
Loss and Maintenance during the Weight Loss Maintenance Trial . CATHERINE M. CHAMPAGNE, PhD, RD, LDN, FADA; STEPHANIE T.
BROYLES, PhD; LAURA D. MORAN, MS, RD, LD;KATHERINE C. CASH, RD, LDN; ERMA
J. LEVY, MPH, RD; PAO-HWA LIN, PhD; BRYAN C. BATCH, MD; LILLIAN F. LIEN, MD;KRISTINE
L. FUNK, MS, RD; ARLENE DALCIN, RD, LDN; CATHERINE LORIA, PhD, MS, MA; VALERIE H. MYERS, PhD . Purpose: To determine the effects of changes in dietary consumption on weight loss and maintenance during the
Weight Loss Maintenance clinical trial. . Conclusions: The results of
this sub-study indicate that increases in fruits, vegetables, and low-fat dairy, as part of an energy-controlled diet, helps
both achieve and maintain weight loss. . IN PLAIN ENGLISH: Duh. .
High-intensity
Interval Training for Health and Fitness: Can Less Be More? Glenn A. Gaesser and Siddhartha S. Angadi.
Highlights . Traditionally, the form of exercise most commonly prescribed by clinicians is continuous
moderate-to-vigorous-intensity exercise that can be sustained for 20–60 min. This is consistent with
current US public health guidelines recommending that adults accumulate at least 150 min/wk of moderate-intensity physical
activity or 75 min/wk of vigorous-intensity physical activity.
. The percentage of
US adults meeting these minimal guidelines is extremely low. Among the many reasons for not exercising is a “perceived
lack of time,” which is one of the most frequently cited barriers.
. As little as 30 min of vigorous exercise per week, within a total exercise time commitment
of 75 min/wk, improved glucose control and markers of skeletal muscle metabolism in patients with type 2 diabetes. . Over 2 wk, eight subjects completed
six high-intensity interval exercise sessions,with
each session consisting of 10 60-s bouts on a leg cycle ergometer that elicited 90% maximal heart rate (HRmax), interspersed
with 1:00 of rest. .Albeit just a pilot study on eight subjects, the results are consistent with a number of
publications within the last few years that demonstrate the benefits of HIIT. . . Low-volume HIIT
typically consists of several bouts of high-intensity exercise lasting between 1 and 4 min, which
elicit 85–95% of HRmax and/or VO2max, interspersed with bouts of rest or active recovery). . Some versions of HIIT involve much shorter exercise
intervals, lasting only :08, with up to 60 repetitions in a single exercise session. . In general, HIIT involves only 8–16 min of actual “on time” for vigorous-intensity exercise, with the total workout, including warm up, cool-down, and rest/active
recovery periods, requiring only 20–25 minutes. . In the few investigations that have addressed HIIT,
subjects appear to not only tolerate the higher exercise intensity, they actually prefer HIIT to the moretraditional steady-state continuous exercise. In young healthy males, it was reported that ratings of perceived
“enjoyment” were higher for HIIT than for steady-state continuous exercise, despite RPE being higher for HIIT.
Similarly,patients with heart failure found HIIT more motivating than
traditional steady-state exercise, which was perceived as “quite boring.” . Recent epidemiological evidence from the Norwegian
HUNT study indicated that just a single weekly bout of high-intensity exercise was found to reduce the risk of cardiovascular
disease in both men and women (relative risk: 0.61 and 0.49, respectively). . With such a large percentage of the US population failing
to meet even minimum physical activity guidelines, HIIT may help insufficiently active individuals overcome a major barrier
to maintaining a physically active lifestyle, that of a perceived lack of time. An added bonus is that from a time-benefitperspective, HIIT may prove to be a good example where less can be more.
NEW DECEMBER 2011 High Intensity Interval Training Alters Substrate Utilization
and Reduces Oxygen Consumption in the Heart . Hafstad AD, Boardman NT, Lund J, Hagve M, Khalid AM, Wisløff U, Larsen TS, Aasum
E . Purpose: High intensity training has been shown to produce more profound effects on cardiovascular
function and aerobic capacity than iso-caloric low and moderate intensity training. The aim of the present
study was to explore metabolic and mechano-energetic changes in the heart following endurance exercise training of both high
and moderate intensity. . Conclusions: This study shows that high intensity training is required for induction of changes
in cardiac substrate utilization and energetics, which may contribute to the superior effects of high compared with moderate
intensity training in terms of increasing aerobic capacity. . IN PLAIN ENGLISH: More
proof that demanding interval training can supplant run-of-the-mill, moderate level aerobic training when attempting to improve
cardio-vascular fitness. A Review of the Acute Effects of Static and Dynamic Stretching
on Performance . David G. Behm
and Anis Chaouachi . Warm-ups are typically
composed of a sub-maximal aerobic activity, stretching and a sport-specific activity. The stretching portion traditionally
incorporated static stretching. However, there are a myriad of studies demonstrating static stretch-induced performance impairments.
. More recently, there
are a substantial number of articles with no detrimental effects associated with prior static stretching. The lack of impairment
may be related to a number of factors. These include static stretching that is of short duration (<90 seconds total) with
a stretch intensity less than the point of discomfort. Other factors include the type of performance test measured and implemented
on an elite athletic or trained middle aged population. . Static stretching may actually provide benefits in some cases such as slower velocity eccentric contractions, and
contractions of a more prolonged duration or stretch-shortening cycle. Dynamic stretching has been shown to either have no
effect or may augment subsequent performance, especially if the duration of the dynamic stretching is prolonged. Static stretching
used in a separate training session can provide health related range of motion benefits. . Generally,
a warm-up to minimize impairments and enhance performance should be composed of a submaximal intensity aerobic activity followed
by large amplitude dynamic stretching and then completed with sport-specific dynamic activities. Sports that necessitate a
high degree of static flexibility should use short duration static stretches with lower intensity stretches in a trained population
to minimize the possibilities of impairments. .
Effects of high- and low-velocity resistance training
on the contractileproperties of skeletal muscle fibers from young
and older humans . Claflin DR, Larkin LM, Cederna PS, Horowitz JF, Alexander NB, Cole NM, Galecki
AT, Chen S, Nyquist LV, Carlson BM, Faulkner JA, Ashton-Miller JA. .
Purpose: To investigate the effects of movement velocity during progressive resistance training (PRT) on the size and contractile
properties of individual fibers from human vastus lateralis muscles. The effects of age and sex were examined by a design that included 63 subjects organized into four groups: young (20–30 yr)
men and women, and older (65–80 yr) men and women. .
Conclusions: Both types of PRT increased the cross-sectional area, force, and power of type 2 fibers by
8–12%, independent of the sex or age of the subject. Contrary
to our hypothesis, the velocity at which the PRT was performed did not affect the fiber-level outcomes substantially. We conclude
that, compared with low-velocity PRT, resistance training performed at velocities up to 3.5 times higher against reduced loads
is equally effective for eliciting an adaptive response in type 2 fibers from human skeletal muscle. .
IN PLAIN ENGLISH: Based on this study, resistance training using fast
or slow movement velocity offers no superior advantage compared to the other. Therefore, given
the choice of fast or slow, opt for the slower speed to minimize the risk of injury potential that faster movements naturally
produce.
SEPTEMBER 2011 The Effect of Abdominal
Exercise on Abdominal FatSachin Vispute, John Smith, James
LeCheminant and Kimberly Hurley . Purpose: To investigate the
effect of abdominal exercises on abdominal fat. An abdominal exercise group (AG) performed 7 abdominal exercises, for
2 sets of 10 repetitions, on 5 d·wk−1 for 6 weeks. A control group (CG) received no intervention, and all participants
maintained an isocaloric diet throughout the study. Conclusions:
Six weeks of abdominal exercise training alone was not sufficient to reduce abdominal subcutaneous fat and other measures
of body composition. IN PLAIN ENGLISH: It is embarrassing millions of people
part with their hard-earned cash by purchasing worthless infomercial abdominal devices in the attempt to secure that elusive
"six-pack."
Similarity in Adaptations to High-Resistance Circuit vs. Traditional
Strength Training in Resistance-Trained MenPedro Alcaraz, Jorge Perez-Gomez, Manuel Chavarrias, and Anthony
Blazevich Purpose: To compare the effects of 8 weeks of high-resistance
circuit (HRC) training (3-6 sets of 6 exercises, 6 repetition maximum [RM], ∼35-second interset recovery) and traditional
strength (TS) training (3-6 sets of 6 exercises, 6RM, 3-minute interset recovery) on physical performance parameters and body
composition. Conclusions: Upper limb (UL) and lower limb 1RM
increased equally after both TS and HRC training. The UL peak power at various loads was significantly higher at post-training
for both groups (p ≤ 0.01). Shuttle-run performance was significantly better after both HRC and TS training, however
peak cycling power increased only in TS training (p ≤ 0.05). Significant decreases were found in % body fat in the
HRC group only; HRC and TS training both resulted in an increased lean but not bone mass. The HRC training was as effective
as TS for improving weight lifting 1RM and peak power, shuttle-run performance and lean mass. IN PLAIN ENGLISH: Surprise! Strength training with minimized rest intervals between sets and exercises
can actually make you strong AND enhance other fitness parameters...and save you time!
The Effect of Whole-Body Vibration Training and Conventional Strength Training on Performance Measures
in Female Athletes Margaret Jones, Cortes Parker and
Cortes Nelson Purpose: To examine the effects of
regular whole-body vibration (WBV) training on lower body strength and power. National Collegiate Athletic Association
Division III softball athletes (n = 9) completed the 9-week protocol as part of their off-season strength and conditioning
program. Conclusions: No significant differences
(p > 0.05) were found between groups or between groups and testing period for the standing long jump (SLJ), vertical counter-movement
jump (VCMJ), and estimated 1RM back squat. Increases (p < 0.05) were observed in SLJ, VCMJ, and back squat from
pretest to posttest 1. Back squat increased (p < 0.05) from post-test 1 to post-test 2. All the athletes experienced
significantly greater (p < 0.05) percent changes from pretest to post-test 1 for SLJ and VCMJ. These results indicate
that the inclusion of WBV as part of an off-season strength and conditioning program has no apparent benefit over conventional
strength training methods for collegiate softball players. IN PLAIN
ENGLISH: Whole body vibration training: another unnecessary, expensive and impractical training mode. Get back to
time-proven old-school hard work and perseverance.
. Evidence-based Resistance Training Recommendations . James Fisher, James Steele, Stewart Bruce-Low
and Dave Smith . Purpose: The American College of Sports Medicine (ACSM) regularly publish a position stand
making recommendations for optimal achievement of the desired training goals. However, the most recent position stand (as
well as previous ones) has come under heavy criticism for misrepresentation of research, lack of evidence and author bias.
Therefore this study proposed a set of scientifically rigorous resistance training guidelines, reviewing and summarizing
the relevant research for the purpose of proposing more logical, evidence-based training advice. . Conclusions:
It is recommend that appreciably the same muscular strength and endurance adaptations can be attained by performing
a single set of 8-12 repetitions to momentary muscular failure, at a repetition duration that maintains muscular tension throughout
the entire range of motion, for most major muscle groups once or twice each week. All resistance types (e.g., free-weights,
resistance machines, bodyweight, etc.) show potential for increases in strength, with no significant difference between them,
although resistance machines appear to pose a lower risk of injury. . There is a lack of evidence to suggest that balance from free weights or use of unstable
surfaces shows any transference to sporting improvement, and explosive movements are also not recommended as they present
a high injury risk and no greater benefit than slow, controlled weight training. Finally, they considered genetic factors
in relation to body type and growth potential. . IN PLAIN ENGLISH: Please read the above again. It is well-stated in plain
English. .
Force Decline During Fatigue is Due to Both a Decrease in the Force Per Individual
Cross-bridge and the Number of Cross-bridges . Marta Nocella, Barbara Colombini, Giulia Benelli, Giovanni Cecchi, M. Angela Bagni and Joseph Bruton . Purpose: To investigate single muscle fibers or small muscle fiber bundles isolated from flexor
digitorum brevis of mice at 22–24◦ C regarding fatigue. Fatigue occurring during exercise can
be defined as the inability to maintain the initial force or power output. As fatigue becomes pronounced, force and
maximum velocity of shortening are greatly reduced and force relaxation is prolonged. . Conclusions: Force loss during fatigue can result from a decrease in the number of
cross-bridges generating force or a decrease of the individual cross-bridge force or to both mechanisms. . IN PLAIN ENGLISH: Regardless of the science behind muscle fatigue, working hard and giving maximal
effort is sound advice to assure something positive is gleaned from your exercise session. .
. ‘Traffic-light’ Nutrition Labelling and ‘Junk-food’ Tax: A
Modelled Comparison of Cost-effectiveness for Obesity
Prevention . G. Sacks, J.L. Veerman, M. Moodie and B. Swinburn . Purpose: Compared the cost-effectiveness
of conservative scenarios for two commonly proposed policy-based interventions: front-of-pack ‘traffic-light’
(ed. green [good], yellow [caution] & red [bad]) nutrition labeling and a tax on unhealthy foods (‘junk-food’
tax). . Conclusions: Both interventions resulted in reduced
mean weight (traffic-light labelling: 1.3 kg (95% uncertainty interval (UI): 1.2; 1.4); ‘junk-food’ tax: 1.6 kg
(95% UI: 1.5; 1.7)); and DALYs averted (traffic-light labelling: 45 100 (95% UI: 37 700; 60 100); ‘junk-food’
tax: 559 000 (95% UI: 459 500; 676 000)). Cost outlays were AUD81 million (95% UI: 44.7; 108.0) for traffic-light labelling
and AUD18 million (95% UI: 14.4; 21.6) for ‘junk-food’ tax. Cost-effectiveness analysis showed both interventions
were ‘dominant’ (effective and cost-saving). Policy-based population-wide interventions such as traffic-light
nutrition labelling and taxes on unhealthy foods are likely to offer excellent ‘value for money’ as obesity prevention
measures. . IN PLAIN ENGLISH: Placing
green, yellow and red labels on food products can have a positive effect on the purchase and consequent consumption of better
food choices. .
.
A
Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads.
Paul Swinton, Arthur Stewart,
Ioannis Agouris, Justin Keogh and Ray Lloyd . Purpose: To compare the kinematics and kinetics of the deadlift performed with 2 distinct barbells across a
range of submaximal loads. Nineteen male Powerlifters performed the deadlift with a conventional straight
barbell (SBD) and a hexagonal (HBD - Trap Bar) barbell that allowed the lifter to stand within its frame. . Conclusions: The enhanced mechanical stimulus obtained with the hexagonal barbell suggests that in general the HBD is a more
effective exercise than the SBD. .
IN PLAIN ENGLISH: Perform the dead lift exercise with a hexagonal/trap bar for a safer
and better result (unless you are a competitive Powerlifter).
Cardiorespiratory
and Metabolic Alterations During Exercise and Passive Recovery After Three Modes of Exercise . Athanasios Mandroukas, Jan Heller,
Thomas I. Metaxas, Thomas Sendelides, Cheistos Riganas, Efstratio Vamvakoudis, Kosmas Christoulas, Stefanidis
Panagiotos Stefanidis, Vasilis Karagiannis, Antonios Vasilis & Konstantinos Mandroukas . Purpose: To investigate the potential variations in cardiorespiratory and metabolic
parameters and running performance among 3 modes of exercise of the same duration, namely, intermittent running with active
recovery (AR) or passive recovery (PR) and continuous running (CR) and whether these variations could affect passive recovery
time (PRT). . Conclusions: Intermittent exercise, regardless of implementing passive or active interval,
might be the preferable exercise mode particularly in activities extended over 30 minutes. . IN PLAIN ENGLISH:
Interval-type running can be just as effective – if not more – than conventional continuous running. .
Can Balance Training Promote Balance and Strength in Prepubertal
Children? . Urs
Granacher, Thomas Muehlbauer, Lea Maestrini, Lukas Zahner and Alberet Gollhofer . Purpose: To investigate
the impact of balance training (BT) followed by detraining on postural control, plantar flexor strength, and jumping height
in prepubertal children. . Conclusions:
Other training regimen (e.g., resistance training) should be applied alone or in combination with BT, which may have the potential
to promote balance and strength in children. . IN
PLAIN ENGLISH: Balance is specific to the task at hand, and increasing strength can improve one’s
ability to exhibit balance skills due to the activation of stronger musculature, independent of the actual skill set required. .
Aerobic and Anaerobic Changes with High-Intensity
Interval Training in Active College-Aged Men . Ewa Ziemann, Tomaszi Grzywacz, Marcini
Łuszczyk, Radoslaw Laskowski, Radoslaw, Robert Olek and Ann L Gibson . Purpose: To investigate the
aerobic and anaerobic benefits of high-intensity interval training performed at a work-to-rest ratio of 1:2 because little
performance enhancement data exist based on this ratio. The interval training used a cycling power output equivalent to 80%
of V̇o2max (80% p V̇o2max) applied for 6 x 90-second bouts (each followed by 180-second rest) per session,
3 sessions per week, for 6 weeks. . Conclusions: Twenty-seven minutes of cycling at 80% p V̇o2max applied with a work-to-rest ratio of 1:2 and spread over 3 sessions per week
for 6 weeks provided sufficient stimulus to significantly improve markers of anaerobic and aerobic performance in recreationally
active college-aged men. . IN PLAIN ENGLISH: You do not have to go for “long runs” to enhance your aerobic and anaerobic
capacities. Opt for shorter, more intense workouts that will save you time. .
Assessment of Physical Fitness Aspects and Their
Relationship to Firefighters' Job Abilities . Marcos Michaelides, Koulla Parpa, Leah
Henry, Gerald Thompson and Barry Brown . Purpose: to identify the relationships between various fitness parameters and firefighting
performance on an “Ability Test” (AT) that included a set of 6 simulated firefighting tasks. . Conclusions: This study demonstrated that fitness variables, such as abdominal strength, power (step test), push-ups,
resting Hr, and BF%, contributed significantly to the predictive power of firefighters' AT performance. . IN PLAIN ENGLISH: The better “shape” on is in – whether one is an athlete, civilian, factory worker or
firefighter, the better one can perform their duties when called upon to go all out. .
A Low Carbohydrate–Protein Supplement Improves
Endurance Performance in Female Athletes .
Erin L. McCleave, Lisa Ferguson-Stegall, Zhenping Ding, Phillip G III
Doerner, Bei Wang, Lynne Kammer and John L. Ivy .
Purpose:
To investigate if a low mixed carbohydrate (CHO) plus moderate protein (PRO) supplement, provided during endurance exercise,
would improve time to exhaustion (TTE) in comparison to a traditional 6% CHO supplement.. .
Conclusions: Results from the present study suggest that the addition of a moderate amount of
PRO to a low mixed CHO supplement improves endurance performance in women above that of a traditional 6% CHO supplement. Improvement
in performance occurred despite CHO + PRO containing a lower CHO and caloric content. It is likely that the greater performance
seen with CHO + PRO was a result of the CHO-PRO combination and the use of a mixture of CHO sources.. .
IN
PLAIN ENGLISH: During extreme endurance exercise, a lot of “substrate”
wants to be used to fuel the extended activity. Ingesting protein – which may deter the use of protein
as an energy source – may facilitate the use of the concomitant ingested CHO. .
Comparisons of Peak Ground Reaction
Force and Rate of Force Development during Variations of the Power Clean . Paul
Comfort, Mark Paul and Phillip Graham . Purpose: To determine the differences in vertical ground reaction forces and rate
of force development (RFD) during variations of the power clean. Elite rugby league players (n = 11; age 21 ±
1.63 years; height 181.56 ± 2.61 cm; body mass 93.65 ± 6.84 kg) performed 1 set of 3 repetitions of the power
clean, hang-power clean, mid-thigh power clean, or mid-thigh clean pull, using 60% of 1-repetition maximum power clean, in
a randomized order, while standing on a force platform. . Conclusions:
The mid-thigh power clean and the mid-thigh clean pull also demonstrated significantly greater instantaneous RFD when compared
to both the power clean and the hang-power clean. . IN PLAIN ENGLISH: Due to better biomechanical leverage, of
course any mid-thigh pull will generate more Rate of Force Development as opposed to a pull from a lower position. Specificity of Jumping,
Sprinting, and Quick Change-of-Direction Motor Abilities Sanja
Salaj and Goran Markovic Purpose: To test the hypotheses that
jumping, sprinting, and change-of-direction speeds (CODS) represent separate and specific motor abilities, and that the jumping
ability based on concentric and slow stretch-shortening cycle (SSC) is relatively independent of the same ability based on
fast SSC.. . Conclusions: These
results supported our hypotheses regarding the specificity of jumping, sprinting, and CODS abilities, and specificity of the
concentric/slow SSC and fast SSC jumping abilities. . IN
PLAIN ENGLISH: Specificity. It is all about EXACTNESS. Physiological Responses during Interval Training with Different Intensities
and Duration of Exercise Jorge Zuniga, Kris Berg,
John Noble, Jeanette Harder, Jeanette, Morgan Chaffin and Vidya Hanumanthu Purpose:
To compare 4 interval training (IT) sessions with different intensities and durations of exercise to determine the effect
on mean V̇O2, total V̇O2, and duration of exertion ≥95% maximum power output (MPO), and the effects on biomarkers
of fatigue such as blood-lactate concentration (BLC) and rating of perceived exertion. Conclusions: To increase the total time at high intensity of exercise and total V̇O2 of a single exercise
session performed by the athlete, IT protocols of short durations (i.e., 30 seconds) and sub maximal intensities (i.e., 90%
MPO) should be selected. Furthermore, performing short-duration intervals may allow the athlete to complete a longer IT session
with greater metabolic demands (V̇O2) and lower BLC than longer (i.e., 3 minutes) intervals. IN PLAIN ENGLISH: Interval training with short work periods (i.e., <:30) are an effective way to augment
conditioning via improved VO2 max and blood lactate threshold.
The Influence of Strength, Flexibility,
and Simultaneous Training on Flexibility and Strength Gains Roberto
Simão, Adrian Lemos, Belmiro Salles, Thalita Leite, Elida Oliveira, Matthew Rhea and Victor Machado Reis Purpose: To examine the strength and flexibility gains after isolated or simultaneous
strength and flexibility training after 16 weeks. Conclusions:
Strength training may contribute to the development and maintenance of flexibility even without the inclusion of additional
stretching, but strength and flexibility can be prescribed together to get optimal improvements in flexibility. IN PLAIN ENGLISH: Performing proper strength training (full range of joint motion
and multiple angles of exercises at the joints) can enhance joint flexibility by itself.
Maximal
Heart Rate Prediction in Adults that Are Overweight or Obese Shawn
Franckowiak, Devon Dobrosielski, Suzanne Reilley, Jeremy Walston and Ross Andersen Purpose: To examine the accuracy of 3 equations for predicting MHR in adults that are overweight or obese. Conclusions: The equation, 200−0.48 × age estimated MHR to be 178 ±
4 b·min−1, which was greater than the actual value (175 ± 12, p = 0.005). Prediction equations showed
close agreement to actual MHR, with 208 − 0.7 × age being the most accurate. IN PLAIN ENGLISH: For overweight clients, use the formula 208- 0.7 x age to determine maximal heart rate.
OLDER RESEARCH
Separate and Combined Associations of Body-mass
Index and Abdominal Adiposity with Cardiovascular Disease: Collaborative analysis of 58 prospective Studies. . The Emerging Risk Factors Collaboration.
David Wormser, Stephen Kaptoge, Emanuele Di Angelantonio and Angela M Wood . Purpose: Background Guidelines differ about the value of assessment of adiposity measures
for cardiovascular disease risk prediction when information is available for other risk factors. We studied the separate and
combined associations ofbody-mass index (BMI), waist
circumference, and waist-to-hip ratio with risk of first-onset cardiovascular disease. . Conclusions: Interpretation BMI, waist circumference, and waist-to-hip ratio - whether assessed
singly or in combination - do not importantly improve cardiovascular disease risk prediction in people. . IN PLAIN ENGLISH: One’s
systolic blood pressure, propensity for diabetes and blood LDL levels more significantly influence the possibility of cardiovascular
disease than BMI amount of abdominal fat. ,
. The Effects of Time and Intensity of Exercise on Novel and Established
Markers of Cardiovascular Disease in Adolescent Youth. . Duncan S. Buchan, Stewart Ollis, John D. Young, Non E. Thomas Stephen-Mark Tephen, Mark
Cooper , Tom K. Tong, Jinlei Nie, Robert M. Malina, and Julien S. Baker . Purpose: This article examines the effects
of brief, intense exercise in comparison with traditional endurance exercise on both novel and traditional markers of cardiovascular
disease (CVD) in youth.. . Conclusions: Brief, intense exercise is a time efficient means for improving CVD risk factors
in adolescents. . IN PLAIN ENGLISH: Pull your offspring away from the T.V or video games and get them
to exert in some physical activity that entails hard-effort even if it is only for a brief period of time. .
. Energy
Expenditure Characteristics of Weight Lifting: 2 Sets to Fatigue. . Christopher B. Scott,
Michael P. Leary, and Andrew J. TenBraak . Purpose:
They investigated the work performed and energy expenditure characteristics within and among 2 sets of the bench press at
70%, 80%, and 90% of 1 repetition maximum (1RM). For both sets fatigue was the end point. They asked: do
multiple sets affect subsequent work output along with aerobic, anaerobic, and excess post-exercise oxygen consumption (EPOC)
contributions? . Conclusions:
Work was significantly less for the 2nd set within the 70% and 80% protocols, but not the 90% protocol. Anaerobic
(glycolytic) energy expenditure was less for the 2nd set within all protocols. However, within all protocols, the work / energy
expenditure ratio was not different between sets. Overall work was significantly different among protocols,
becoming less as the weight lifted was increased. EPOC was not different among protocols after the 1st set, 2nd set, orcombined overall. Moreover, the overall EPOC did
not correlate with overall work performed. EPOC overall did correlate with aerobic and anaerobic energy expenditures. In
terms of a work / energy expenditure ratio, the least amount of completed work at 90% 1RM required greater energy expenditure
as compared with 70% and 80% because of an EPOC that is similar for all. As more work is completed (i.e.,
lower weight, more repetitions), aerobic and anaerobic exercise energy expenditures appear to increase accordingly, yet absolute
EPOC remains essentially unchanged, contributing less to the overall energy expenditure. . IN
PLAIN ENGLISH: Heavy resistance, moderate resistance or lighter resistance…whatever
type of resistance training you are using, aim for muscular fatigue for quality results. .
Dietary Supplements and Medications in Elite Sport – Polypharmacy or Real Need?. . J. Suzic Lazic1,
N. Dikic1, N. Radivojevic1, S. Mazic1, D. Radovanovic1, N. Mitrovic1, M. Lazic2, S. Zivanic1, and S. Suzic . Purpose: To describe qualitatively and quantitatively
dietary supplements (DS) and medication use in elite athletes. Athletes reported medications and DSs taken
within 3 days before doping control. They analyzed
data collected from 2006 to 2008, indentified and classified substances. Total of 74.6% athletes reported
use of at least one substance,61.2% took DS (3.17
per user) and 40.6% took medications. Among users, 21.2% reported the use of six and more different products,
and one took 17 different products at the same time. Majority of medication users took non-steroidalanti-inflammatory drugs (NSAID) (24.7%), and 22.2% used more than one
NSAID. . Conclusions: No gender differences occurred in DS use. Individual sport athletes
used more DS. Their study showed widespread use of DS and drugs by elite athletes. Consumption
of DS with no evident performance or health benefits, demonstrated the need for specific educational programs focused on DS
use. Amount, quantity and combination of the reported products raised concern about the risk of potential side effects. . IN PLAIN ENGLISH: The proliferation of dietary
supplements and medications (and their purported benefits) has created an “I have to take (fill in the blank) to be
successful” notion in our society. If not taken, a performance disadvantage (supposedly) will exist.
The days of eating a sensible diet, working hard, sleeping well, being confident and going into competition gung-ho
is passé. .
Power
Output in the Jump Squat in Adolescent Male Athletes . Dayne, Andrea M; McBride, Jeffrey M; Nuzzo, James L; Triplett, N Travis;
Skinner, Jared; Burr, Alan . Purpose: To identify the load
that maximizes power output in the jump squat (JS) in adolescent athletic men, and concurrently describe their strength level
and its effect on the load that maximizes power output.. . Conclusions: It was concluded
that the load that maximizes power output in the JS is 0% of 1RM in adolescent athletic men, the same as found in college-aged
athletic men. In addition, strength level relative to body mass did not affect the load that maximized
power output. Practically, when devising a training program to increase power production, it is important
to include JSs at body mass along with traditional strength training at heavier loads to increase power output across the
entire loading spectrum.
. IN PLAIN ENGLISH: When will people ever learn?
We live on Planet Earth where gravity exists. Your potential to jump higher is improved if you do
so unabated by resistance. Once you begin adding resistance (and thus minimizing your ability to jump higher
in that event…i.e., resistance training) it will slow you down. Knowing that fact, it clearly shows
that proper resistance (weight) training is an adjunct to increasing power output, yet it does not have to emulate the expression
of non-resisted power. Bottom line: become stronger using naturally heavier and slower-moving resistance.
This overloads the higher threshold, type II muscle fibers. Provided that is done, one will be able
to then jump higher when they just use their body weight (i.e., skill expression). .
. Effect
of Different Rest Intervals after Whole-Body Vibration on Vertical Jump Performance. . Dabbs, Nicole; Muñoz, Colleen; Tran, Tai; Brown, Lee ; Bottaro,
Martim . Purpose: To evaluate the effect of different rest intervals after whole body vibration (WBV)
on vertical jump (VJ) performance. . Conclusions: There were no
significant (p > 0.05) differences in peak velocity or relative ground reaction force after WBV rest intervals. However,
results of VJ height revealed that maximum values, regardless of rest interval (56.93 ± 13.98 cm), were significantly
(p < 0.05) greater than the control condition (54.44 ± 13.74 cm). Therefore, subjects' VJ height potentiated at
different times after WBV suggesting strong individual differences in optimal rest interval. Coaches may use WBV to enhance
acute VJ performance but should first identify each individual's optimal rest time to maximize the potentiating effects.. . IN PLAIN ENGLISH: Here we go
again. WBV may have some virtues, but in practical terms, how do you apply it WITH MEASURABLE RESULTS?
Do we roll out the WBV device behind the bench at athletic contests and have the athletes use it during a contest?
And at what point do we implement it? 4th quarter?...8th inning?
2nd half? Semi-finals? After all, it offers acute (short-term) benefits,
so where, strategically, do you utilize it to obtain the miniscule purported benefits?.
The Role of Core Training
in Athletic Performance, Injury Prevention, and Injury Treatment . Cissik, John M MBA, MS,
CSCS*D, NSCA-CPT*D . In
theory, core training is performed to improve performance, prevent injuries, and treat lower back injuries. For
example, according to McGill, “The well-trained core is essential for optimal performance and injury prevention.”
Statements such as this abound in the exercise science literature, popular media, and even product advertisements.
Despite the frequency with which these statements occur, the evidence to support them is lacking, contradictory,
or taken out of context. . Purpose:
The underlying structural assumptions behind core training will be investigated and a review of the literature
on core training and performance improvement, injury prevention, and treatment of lower back injuries will also be conducted. . Conclusions:
Exercise science literature, popular media, and even product commercials extol the virtue of core training for the improvement
of performance, prevention of injuries to the lower back, and treatment of lower back issues. Despite these
claims, the literature is hardly conclusive about the benefits of core training. Taken together, there
is not enough evidence for the benefits of core training and performance to warrant this mode of exercise making up a significant
part of a strength and conditioning program. With regard to the prevention of injuries, the information
is conflicting, and there is a real need to look not only at non-specific low back pain versus specific low back pain but
also at which types of exercise are more effective than others. In terms of treatment, exercise seems to
be effective (although this is controversial), but there is a need for greater detail of those exercise programs in the literature. . IN PLAIN ENGLISH: The time immemorial and inane
belief that doing abdominal work will melt body fat from the mid-section (e.g., “core”) needed a new twist years
ago when the truth that it did not work came to fruition (although many shallow-minded people continue to believe that today).
The new sordid path then mandated one must perform "core" work -- that is, incorporate a
multitude of purported "functional" exercises entailing sport-skill mimicking, stabilizing, rotating and/or
somehow engaging the yet-to-be-clearly defined core/"mid-section" musculature (AND GOD FORBID IF
YOU DON'T!) -- or you will get your butt kicked in athletic competition, be rendered useless in every-day human
activities or become injured. Bottom line: the whole "core" mentality sells a lot of funky equipment
and programs, but it's just another example of the blind leading the blind WHEN YOU CLEARLY READ THE RESEARCH. .
Enhancing Foot Velocity in Football Kicking: The Role of Strength Training . Young, Warren
B. and Rath, David A. Purpose: To
identify the factors influencing kicking performance and the research evidence relating to resistance training designed to
enhance foot velocity in kicking. Conclusions: Foot velocity is determined by a complex sequencing of hip flexor and knee extensor concentric contractions and also
involves hip extensor and knee flexor activation to assist with movement control. Research reporting correlations between
strength and kicking performance support the importance of hip flexor and quadriceps strength. Although unclear, there
is some evidence that adequate strength of the support leg, trunk muscles, hip adductors, and the muscles that control pelvic
rotations are important. Strength training studies have shown that foot velocity and kicking performance can be enhanced
by supplementary programs to regular football training, especially in non-elite athletes. Exercises that isolate parts
of the kicking action are not recommended because these do not appear to transfer well to kicking performance. . IN PLAIN ENGLISH: Getting stronger in all muscle groups -- and practicing kicking
a football EXACTLY as you will be required to do it during a game -- will improve your chances of becoming a better kicker.
Short-Term Heavy Resistance Training Eliminates
Age-Related Deficits in Muscle Mass and Strength in Healthy Older Males . Candow, Darren G., Chilibeck,
Philip D., Abeysekara, Saman and Zello, Gordon A. Purpose: To determine whether short-term heavy resistance training
(RT) in healthy older men could eliminate deficits in muscle mass and strength (ST) compared with healthy younger men. Conclusions: Healthy older men can be prescribed a whole-body
heavy RT program to substantially increase muscle mass and ST to levels similar to young, active individuals. IN PLAIN ENGLISH: Strength training is a missing link in many exercise programs
that offers MANY benefits, but it is often overlooked by many. Priority number one: hit the gym whether you
are 20, 40, 60 or 80 years of age.
One-set resistance training elevates energy expenditure
for 72 hours similar to three sets . Timothy
Heden, Curt Lox, Paul Rose, Steven Reid and Erik P. Kirk . Purpose: To compare the effects of an acute one versus three-set full body resistance training
(RT) bout in eight overweight (mean ± SD, BMI = 25.6 ± 1.5 kg m-2) young (21.0 ± 1.5 years) adults on
resting energy expenditure (REE) measured on four consecutive mornings following each protocol. . Conclusions: A one-set RT bout following the ACSM
guidelines for RT and requiring only *15 minutes to complete was as effective as a three-set RT bout (*35 minutes to complete)
in elevating REE for up to 72 hours post RT in overweight college males, a group at high risk of developing obesity. The one-set
RT protocol may provide an attractive alternative to either aerobic exercise or multiple set RT programs for weight management
in young adults, due to the minimal time commitment and the elevation in REE post RT bout. . IN PLAIN ENGLISH: Single-set training is effective and time-efficient. If you work hard, you
do not need to waste extra time in the weight room. .
Influence of exercise on nutritional requirements . D. R. Pendergast, K. Meksawan and A. Limprasertkul . Highlights: . There is no consensus on the best diet for exercise, as many variables influence it. We
propose an approach that is based on the total energy expenditure of exercise and the specific macro- and micronutrients used. . There are metabolic differences between sedentary and trained persons, thus the total energy
intake to prevent overfeeding of sedentary persons and underfeeding athletes is important. During submaximal sustained
exercise, fat oxidation (FO) plays an important role. This role is diminished and CHO’s role increases as exercise intensity
increases. At super-maximal exercise intensities, anaerobic glycolysis dominates. In the case of protein and micronutrients,
specific recommendations are required. . We propose that
for submaximal exercise, the balance of CHO and fat favors fat for longer exercise and CHO for shorter exercise, while always
maintaining the minimal requirements of each (CHO: 40% and fat: 30%). A case for higher protein (above 15%) as well as creatine
supplementation for resistance exercise has been proposed. One may also consider increasing bicarbonate intake for exercise
that relies on anaerobic glycolysis, whereas there appears to be little support for antioxidant supplementation. Insuring
minimal levels of substrate will prevent exercise intolerance, while increasing some components may increase exercise tolerance. . Specifically,
too high energy intake results in obesity, whereas too low an intake results in exercise intolerance. High CHO and low fat
intake, or the reverse, high fat and low CHO, result in exercise intolerance and fatigue during submaximal sustained exercise.
Thus, the recommendation for nutrition should be at the nadir of the ‘‘U’’ for optimal results. . Very high intensity exercise (VO2max or above), CHO (55%) intake is essential; however, minimal levels
of fat (30%) and protein (15%) are required. In this case, it may be helpful to ingest bicarbonate to assist with acid–base
balance. For lower exercise intensities (60–80% VO2max), where fat oxidation spares glycogen, the
percentage of fat and CHO can be adjusted (40 and 45%, respectively), with protein constant (15%). At still lower percentages
of VO2max, the ratio may be shifted more toward fat, levels (20 and blood borne substrates become more important. For very high intensity resistance exercise, higher protein, with CHO
at 55% and fat at 25%, plus creatine supplementation are important. . In
addition to the energy provided for exercise from a proper nutritional plan, one has to be mindful of the health consequences
that can occur from inappropriate nutritional intake. It is clear that very high levels of fat and low CHO, or very low levels
of fat and high CHO, have negative effects on immune function and can lead to cardiovascular risk factors. In addition, there
are essential fatty acids needed for cellular and other functions, thus requiring a minimal level of fat and micronutrient
intake. Individual food choices may influence the capacity of energy delivery during exercise, and may influence cardiovascular
risk factors such as blood lipoproteins and immune factors. .
The Relationship of Waist Circumference and BMI
to Visceral, Subcutaneous, and Total Body Fat: Sex and Race Differences Camhi SM, Bray GA, Bouchard C, Greenway FL, Johnson WD, Newton RL, Ravussin E, Ryan DH, Smith SR, Katzmarzyk PT Purpose: To examine sex and race differences in the relationship
between anthropometric measurements and adiposity in white and African-American (AA) adults. Visceral adipose tissue
(VAT) and subcutaneous adipose tissue (SAT) areas were measured with computed tomography (CT). Fat mass (FM) was measured
with dual-energy-X-ray absorptiometry (DXA). Conclusions:
Waist circumference (WC) and Body Mass Index (BMI) correlations were highest for FM and SAT compared to VAT. Women
had higher FM levels than men regardless of WC, but the sex difference in FM was attenuated in younger AA adults with a high
BMI. For a given level of WC or BMI, women had higher levels of SAT than men; however, significant interactions indicated
that the relationship was not consistent across all levels of BMI and WC. Sex and race differences in VAT varied significantly
with WC and BMI. In general, white adults had higher levels of VAT than AA adults at higher levels of BMI and WC. Sex differences,
and in some instances race differences, in the relationships between anthropometry and fat-specific depots demonstrate that
these characteristics need to be considered when predicting adiposity from WC or BMI. IN
PLAIN ENGLISH: Try to avoid becoming over-fat regardless of sex and ethnicity. You will be healthier, happier
and not a statistic.
Power Output in the Jump Squat in Adolescent Male
Athletes Dayne, Andrea M; McBride,
Jeffrey M; Nuzzo, James L; Triplett, N Travis; Skinner, Jared; Burr, Alan Purpose: The purpose of this investigation was to identify the load that maximizes power
output in the jump squat (JS) in adolescent athletic men, and concurrently describe their strength level and its effect on
the load that maximizes power output. Conclusions:
It was concluded that the load that maximizes power output in the JS is 0% of 1RM in adolescent athletic men, the same as
found in college-aged athletic men. In addition, strength level relative to body mass did not affect the load that maximized
power output. Practically, when devising a training program to increase power production, it is important to include JSs at
body mass along with traditional strength training at heavier loads to increase power output across the entire loading spectrum. IN PLAIN ENGLISH: FINALLY, THE TRUTH BE TOLD!!...you can
jump higher and exude maximal power output unabated by resistance. Whether it is 1 pound, 50 pounds or 250 pounds you
have riding on your body, IT WILL SLOW YOU DOWN, ALL OTHER FACTORS BEING EQUAL! It does not take a genius to figure
this out. Practice your jumping/explosive skill execution without resistance to improve that ability. They put
a man on the moon in July of 1969, and yet today there are many who cannot comprehend this simple law of physics/skill acquisition.
Effect of Endurance Training on Performance and Muscle Reoxygenation Rate During Repeated-sprint
Running .
Martin Buchheit and Pierre Ufland .
Purpose: To examine the effect of an 8-week endurance training
program on repeated-sprint (RS) performance and post-sprints muscle reoxygenation rate in 18 moderately trained males (34 ± 5 years). .
Conclusions: Present findings confirm the beneficial
effect of endurance training on post-sprint muscle reoxygenation rate, which is likely to participate in the improvement of
repeated-sprint ability after training. These data also confirm the importance of aerobic conditioning
in sports, where repeating high-intensity/maximal efforts within a short time-period are required. .
IN PLAIN ENGLISH: Using longer-duration conditioning modes enhances the ability to perform multiple short-term sprint efforts characteristic
of many sports. .
Resistance Exercise Energy Expenditure
is Greater with Fatigue as Compared to Non-Fatigue Christopher B. Scott
and Conrad P. Earnest Purpose: They retrospectively investigated data from two separate
studies to estimate and compare aerobic and anaerobic exercise energy expenditure (EE) along with the aerobic recovery EE
component for 1-set of resistance exercise. One study was completed using non-fatiguing lifts where the exercise was stopped
before muscular failure. In another study muscular failure (fatigue) was the end point of all lifts. Work (weight lifted ×
upward vertical displacement) and all EE components were examined. Non-fatiguing lifts were carried
out at 50% of a 1-RM for 7, 14 and 21 repetitions. Lifts to failure were carried out at ~37%, ~46%, ~56%, 70%, 80% and 90%
of a 1-RM. Conclusions: Lifting a weight to muscular failure
can entail significantly greater aerobic, anaerobic and recovery EE components as compared to non-fatiguing lifting. IN PLAIN ENGLISH: Exercising to the point of muscular failure (momentary muscular
fatigue) is objective, measurable and meaningful. Not exercising to fatigue is subjective, hard-t0-measure
(e.g., where do you halt the exercise?) and thus less effective. .
Comparison of Kinetic Variables and Muscle Activity
During a Squat vs. a Box Squat McBride,
Jeffrey M; Skinner, Jared W; Schafer, Patrick C; Haines, Tracie L; Kirby, Tyler J Purpose: To determine if there was a difference in kinetic variables and muscle activity
when comparing a squat to a box squat. Conclusions:
Results indicate that peak force and peak power are similar between the squat and box squat. IN PLAIN ENGLISH: Because box squatting offers no advatage, do not risk injuring
your lower back by performing box squats.
A
Comparison of Trunk Muscle Activation: Ab Circle vs. Traditional Modalities Willardson, Jeffrey M; Behm, David G; Huang, Stacey Y; Rehg, Maranda D; Kattenbraker, Mark S; Fontana,
Fabio E Purpose: To compare the activation
of the rectus abdominis, external oblique abdominis, lower abdominal stabilizers, and lumbar erector spinae during performance
of 3 traditional trunk exercises (abdominal crunch, side bridge and quadruped [dhttp://www.spartafit.com/exercise/quadruped%20exercise.php]
vs. exercise on the Ab Circle device. Conclusions: The results of this study indicate that the anterior,
posterior, and lateral trunk musculature can be activated to similar or even greater levels by performing the 3 traditional
trunk exercises vs. the Ab Circle. IN PLAIN ENGLISH: The Ab Circle, another ubiquitous ab
device espoused by an infomercial, is not superior to traditional exercises.
Women and Anabolic Steroids: An Analysis
of a Dozen Users Eric J. Ip, PharmD, CSCS, BCPS, CDE,Mitchell J. Barnett, MS,
PharmD, Michael J. Tenerowicz, BA, CSCS, Jennifer A. Kim, PharmD,
Hong Wei, MS, and Paul J. Perry, PhD Purpose: To provide an in-depth analysis of 12 female self reported anabolic–androgenic steroid (AAS) users. Conclusions: Female AAS users practice polypharmacy
(using multiple medications). Female AAS users are more likely
to have qualified for substance dependence disorder, have been
diagnosed with a psychiatric illness, and have a history of sexual
abuse than both male AAS users and female non-AAS users.
IN PLAIN ENGLISH: Yikes!
The Longitudinal Effects of Resisted
Sprint Training Using Weighted Sleds vs. Weighted Vests . KENNETH P. CLARK, DAVID
J. STEARNE, CORY T. WALTS,AND ANTHONY D. MILLER . Purpose: To
determine thelongitudinal effects of weighted sled (WS) and weighted
vest(WV) sprint training on maximum velocity sprint performanceand kinematics. Average velocity across the distance interval of 18.3 to 54.9 m were used. . Conclusions: The results indicate that WS and WV training had no beneficial
effect compared with unresisted training (UR). In fact, for the loads used by WS
and WV inthis study, UR training may actually be superior for improving sprint performance in the 18.3- to 54.9-m interval. . IN PLAIN
ENGLISH: Overloading a skill by using resistance is clearly not (and has never been although many
still are too stubborn to believe it) a sensible means of training. Do not violate the principles of specificity! .
. Surface Electromyographical Activation
Patterns and Elbow Joint Motion During a Pull Up, Chin Up or Perfect Pull Up Rotational Exercise . JAMES W. YOUDAS,
COLLIER L. AMUNDSON, KYLE S. CICERO, JUSTIN J. HAHN, DAVID T. HAREZLAK, AND JOHN H. HOLLMAN . Purpose: Compared a
conventional pull-up and chin-up with a rotational exercise using the Perfect Pull up device with twisting handles. . Conclusions:
No differences were detected between the Perfect Pull up device with twisting handles and the conventional pull-up
and chin-up exercises. The Perfect Pull up rotational device does not appear to enhance muscular recruitment
when compared to the conventional pull-up or chin-up. . IN PLAIN ENGLISH: No magical exercises exist. A lot of things work
provided you work as hard as possible. .
The Effect of a Low Carbohydrate
Beverage with Added Protein on Cycling Endurance Performance in Trained Athletes Lisa
Ferguson-Stegall, Erin L. McCleave, Zhenping Ding, Lynne M. Kammer, Bei Wang, Phillip G. Doerner, Yang Liu, and John L. Ivy Purpose: To determine if a supplement containing a mixture of different carbohydrates (CHO)
(glucose, maltodextrin, and fructose) and a moderate amount of protein given during endurance exercise would increase time
to exhaustion (TTE), despite containing 50% less total carbohydrate than carbohydrate-only supplement. Conclusions: Compared to a traditional 6% CHO supplement,
a mixture of carbohydrates plus a moderate amount of protein can improve aerobic endurance at exercise intensities near the
ventilator threshold, despite containing lower total carbohydrate and caloric content. IN PLAIN ENGLISH:
A supplement containing a mixture of 3% CHO and 1.2% protein can increase TTE as compared to traditional
6% CHO-only supplements.
Dead Lift Muscle Force and Activation
under Stable and Unstable Conditions . Ivan Chulvi-Medrano,
Xavier Garcia-Masso, Juan C. Colado, Carlos Pablos, Joao Alves De Moraes, and Maria A. Fuster . Purpose: To compare the production of force and paraspinal muscle activity between dead lifts
carried out in a standard way and with different instability devices (Bosu and T-Bow). . Conclusions: The use of instability
devices in dead lift training does not increase performance, nor does it provide greater activation of the paraspinal muscles
leading us to question their value in the performance of other types of exercises. . IN PLAIN ENGLISH: Whether it
is a dead lift or any other exercise, do not perform them on some ridiculously over-hyped unstable/balance device.
Not only will you get more from the exercise, you will also be doing it in a safer manner. .
The
Acute Effect of Whole-Body Vibration on the Vertical Jump Height . W. Jeffrey Armstrong, David C. Grinnell, and Gabriel S. Warren . Purpose: To determine the effectiveness of a single, 1-minute bout of whole body vibration
(WBV) as a viable warm-up activity in preparation for the vertical jump. . Conclusions: Some athletes may benefit from using WBV as a warm-up activity if the timing of WBV
is optimized. However, the effect of WBV on performance is likely variable and minimal, with a small window
of effectiveness.
. IN PLAIN ENGLISH: Save your money, eschew the purchase of an expensive WBV device, and warm up the
old-fashioned way that is proven through time-proven methods and legitimate scientific research. .
The Effect of Heavy- vs. Moderate-Load Training
on the Development of Strength, Power, and Throwing Ball Velocity in Male Handball Players . Souhail Hermassi, Mohamed Souhaiel Chelly, Mourad Fathloun, and Roy J. Shephard . Purpose:
To compare the effect of 2 different 10-week resistance training programs on the peak power (PP) output, muscle volume, strength,
and throwing velocity of the upper limbs in handball players during the competitive season. . Conclusions:
Both heavy and moderate resistance bench press and pullover training programs enhanced absolute PP relative to the control
group. The heavy resistance training program increased both throwing velocity with and without a run up. The moderate
resistance training program only increased throwing velocity with a run up. . IN PLAIN ENGLISH:
Heavier and consequently slower-moving resistance training can be used to increase throwing velocity of handball players. .
. Just
HIT it! A time-efficient exercise strategy to improve muscle insulin sensitivity . Martin
J. Gibala and Jonathan P. Little . Highlights... . Public health guidelines generally recommend adults perform at least 150
minutes of “moderate-intensity aerobic physical activity (40-60% of VO2 max) per week or a minimum of 60 minutes of
“vigorous-intensity” exercise (>60% VO2 max) per week to promote health. . Unfortunately, most people
fail to meet the minimum physical activity guidelines, citing “lack of time” as the major barrier. . A
growing body of evidence suggests that high-intensity interval training (HIT) induces numerous physiological adaptations that
are similar to endurance training despite a lower total exercise volume and training time commitment. . A
common model used for HIT is the Wingate test, which consists of :30 all-out cycling effort against a standard resistance:
4 to 6 x :30 effort with a 4 minute recovery, equaling only 2 to 3 minutes of actual work time spread over a 15 to 30 minute
period. . In a recent issue of the Journal of Physiology, Richards, et. al. (2010) report a Wingate-based HIT
protocol consisting of only 16 minutes of all-out cycling over 14 days improved insulin sensitivity in previously sedentary
or recreationally active young adults. . A modified Wingate protocol involved 8 to 12 x 1:00 intervals performed at
100% VO2 max with a 1:15 recovery time – 8 to 12 minutes of total exercise time spread over a 17 to 25 minute period.
This was done for six sessions over 2 weeks and was a sufficient stimulus to increase skeletal muscle oxidative capacity and
GLUT4 protein content. .
Effects of Different Strength Training Methods on
Postexercise Energetic Expenditure Rodrigo Lavinas
Da Silva, Michel Ariad Brentano and Luiz Fernando Martines Kruel Purpose:
To verify whether the order in which exercises are performed, represented by 2 different methods of strength training (circuit
[CT] and pre-exhaustion [PE]), influences the magnitude of the excess postexercise oxygen comsumption (EPOC) as well as the
energetic expenditure (EE). Conclusions: In
strength training, the magnitude of the EPOC is not linked to the order in which the exercises are performed. However,
the absence of recovery periods between the sets and exercises promotes an increase in the magnitude of the EPOC to the levels
found in training sessions with higher percentages of 1RM. IN
PLAIN ENGLISH: Working as hard as possible in strength training -- and gleaning maximal calorie usage from
it -- is not dependent upon the order of exercises performed. What truly matters is the effort expended --
coupled with minimal recovery time between sets -- regardless of the order of exercises followed.
Maximal Strength Training Improves Cycling Economy in Competitive Cyclists Arnstein Sunde, Oyvind Storen, Marius Bjerkaas, Morten H. Larsen, Jan Hoff
and Jan Helgerud Purpose: To investigate
the effect of maximal strength training on cycling economy (CE) at 70% of maximal oxygen consumption (VO2max), work efficiency
in cycling at 70% VO2max and time to exhaustion at maximal aerobic power. Conclusions: Maximal strength training for 8 weeks improved CE and efficiency and increased time to
exhaustion at maximal aerobic power among competitive cyclists, without change in maximal oxygen uptake, cadence or body
weight. Based on the results from the present study, we advise cyclists to include maximal strength training to their
training programs. IN PLAIN ENGLISH: Becoming stronger via a sensible and progressive strength training
program improves the ability to compete in cycling.
Examining Matched Acute Physiological Responses
to Various Modes of Exercise in Individuals Who Are Overweight James E. Clark Purpose:
To perform match comparison of 3 different exercise programs: traditional continuous endurance training (ET); mixed-intensity
interval endurance training (MI-ET) and circuit-interval resistance training (CRT) programs, to determine which of the three
programs provides greater benefit of exercise in individuals who are overweight. Conclusions: The MI-ET program spent a greater percent of training time within a favorable
training zone than CRT and ET programs. The MI-ET and CRT programs produced greater caloric expenditure than the ET
program, with no statistical difference between the MI-ET and CRT programs. Although the CRT program produces the greatest
overall caloric expenditure, the MI-ET program produces measures that provided significantly greater benefit of exercise for
the 3 programs of interest. IN PLAIN ENGLISH:
If you want to maximize energy expenditure to facilitate fat-loss, choose more intense interval-type training and/or circuit
strength training as opposed to walking on a treadmill or running at a low-level continuous pace.
Comparing Preseason Frontal and Sagittal Plane Plyometric Programs on Vertical Jump Height
in High School Basketball Players Jeffrey
A. King and Daniel J. Ciprinai Purpose: To
evaluate frontal plane (FP) plyometrics, which are defined as plyometrics dominated with a lateral component, would produce
similar increases in vertical jump height (VJH) compared to sagittal plane (SP) plyometrics. Conclusions: FP plyometric training did not have a significant effect on VJH and significant
improvement in VJH was seen in subjects participating in SP plyometrics thus reinforcing the specificity principle of training. IN PLAIN ENGLISH: SP plyometrics (e.g., forward/backward jumping
movements are specific to a conventional vertical jump as compared to FP plyometrics (e.g., lateral jumps, jumping jacks)
and thus have a greater impact on improving VJH.
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 (impulse 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 Hu Am 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 ObesityEric
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 StatesBarry 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.
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