Brief review including assessment of cryotherapy as
a tool of performance and a recovery method. Conclusions: Most studies
suggest that a short rewarming time would be beneficial (a couple minutes),
which is very reasonable in sports. Also, cooling techniques differ in its result
accordingly to the procedures and objectives used. Finally, the type of tissue
cooled plays a large role (ie. Joint vs. Muscle).
Effect of cold water immersion on skeletal muscle contractile properties in s...Fernando Farias
This study shows that repeated cold-water immersions (4
4 mins at 4-C) cause considerable alterations to muscle behavior. These alter-
ations signififiantly affect the state of muscles and their response capacity, partic-
ularly in relation to muscle stiffness and muscle contraction velocity.
The effect of various cold‑water immersion protocolsFernando Farias
CWI for 10 min at 10 °C appears very likely to be more
effective than passive recovery at restoring force generating
capacity of muscle in a SSC, but no CWI protocol used in
the current study was effective at restoring performance in
a purely concentric movement. CWI does not attenuate the
inflammatory response to an acute bout of normothermic
high-intensity intermittent sprint exercise when compared
with passive recovery. 30-min immersions to the iliac crest
in both cool (20 °C) and cold (10 °C) water appear to exac-
erbate specific aspects of the exercise-induced inflammatory
response. Performance effects CWI used following normo-
thermic sprint exercise are not likely a result of attenuation
of the inflammatory response to this type of exercise.
Effects of seated and standing cold water immersion on recovery from repeated...Fernando Farias
There were
no significant group differences between control and either of the cold water immersion interventions. Seated cold water
immersion was associated with lower DOMS than standing cold water immersion (effect size = 1.86; P = 0.001). These
data suggest that increasing hydrostatic pressure by standing in cold water does not provide an additional recovery benefit
over seated cold water immersion, and that both seated and standing immersions have no benefit in promoting recovery
Effects of Cold Water Immersion on Muscle OxygenationFernando Farias
Postexercise cold water immersion has been advocated to
athletes as a means of accelerating recovery and improving perform-
ance. Given the effects of cold water immersion on blood flflw,
evaluating in vivo changes in tissue oxygenation during cold water
immersion may help further our understanding of this recovery
modality. This study aimed to investigate the effects of cold water
immersion on muscle oxygenation and performance during repeated
bouts of fatiguing exercise in a group of healthy young adults.
Post exercise cold water immersion attenuates acute anabolic signallingFernando Farias
these two studies offer new and
important insights into how cold water immersion during
recovery from strength exercise affects chronic training
adaptations and some of the molecular mechanisms that
underpin such adaptations. Cold water immersion delayed
or inhibited satellite cell activity and suppressed the
activation of p70S6K after acute strength exercise. These
effects may have been compounded over time to diminish
the expected increases in muscle mass and strength as a
result of training. The results of these studies challenge the
notion that cold water immersion improves recovery after
exercise. Individuals who use strength training to improve
athletic performance, recover from injury or maintain
their health should therefore reconsider whether to use
cold water immersion as an adjuvant to their training.
Postexercise Cold Water Immersion Benefits Are Not Greater than the Placebo E...Fernando Farias
A CWI placebo is also as effective as
CWI itself in the recovery of muscle strength over 48 h.
This can likely be attributed to improved subjective ratings
of pain and readiness for exercise, suggesting that the hy-
pothesized physiological benefits surrounding CWI may
be at least partly placebo related.
Cold water immersion alters muscle recruitment and balanceFernando Farias
The purpose of this study was to evaluate the effects of cold-water immersion on the electromyographic (EMG) response of
the lower limb and balance during unipodal jump landing. The evaluation comprised 40 individuals (20 basketball players
and 20 non-athletes). The EMG response in the lateral gastrocnemius, tibialis anterior, fibular longus, rectus femoris,
hamstring and gluteus medius; amplitude and mean speed of the centre of pressure, flight time and ground reaction force
(GRF) were analysed. All volunteers remained for 20 min with their ankle immersed in cold-water, and were re-evaluated
immediately post and after 10, 20 and 30 min of reheating
Effect of cold water immersion on skeletal muscle contractile properties in s...Fernando Farias
This study shows that repeated cold-water immersions (4
4 mins at 4-C) cause considerable alterations to muscle behavior. These alter-
ations signififiantly affect the state of muscles and their response capacity, partic-
ularly in relation to muscle stiffness and muscle contraction velocity.
The effect of various cold‑water immersion protocolsFernando Farias
CWI for 10 min at 10 °C appears very likely to be more
effective than passive recovery at restoring force generating
capacity of muscle in a SSC, but no CWI protocol used in
the current study was effective at restoring performance in
a purely concentric movement. CWI does not attenuate the
inflammatory response to an acute bout of normothermic
high-intensity intermittent sprint exercise when compared
with passive recovery. 30-min immersions to the iliac crest
in both cool (20 °C) and cold (10 °C) water appear to exac-
erbate specific aspects of the exercise-induced inflammatory
response. Performance effects CWI used following normo-
thermic sprint exercise are not likely a result of attenuation
of the inflammatory response to this type of exercise.
Effects of seated and standing cold water immersion on recovery from repeated...Fernando Farias
There were
no significant group differences between control and either of the cold water immersion interventions. Seated cold water
immersion was associated with lower DOMS than standing cold water immersion (effect size = 1.86; P = 0.001). These
data suggest that increasing hydrostatic pressure by standing in cold water does not provide an additional recovery benefit
over seated cold water immersion, and that both seated and standing immersions have no benefit in promoting recovery
Effects of Cold Water Immersion on Muscle OxygenationFernando Farias
Postexercise cold water immersion has been advocated to
athletes as a means of accelerating recovery and improving perform-
ance. Given the effects of cold water immersion on blood flflw,
evaluating in vivo changes in tissue oxygenation during cold water
immersion may help further our understanding of this recovery
modality. This study aimed to investigate the effects of cold water
immersion on muscle oxygenation and performance during repeated
bouts of fatiguing exercise in a group of healthy young adults.
Post exercise cold water immersion attenuates acute anabolic signallingFernando Farias
these two studies offer new and
important insights into how cold water immersion during
recovery from strength exercise affects chronic training
adaptations and some of the molecular mechanisms that
underpin such adaptations. Cold water immersion delayed
or inhibited satellite cell activity and suppressed the
activation of p70S6K after acute strength exercise. These
effects may have been compounded over time to diminish
the expected increases in muscle mass and strength as a
result of training. The results of these studies challenge the
notion that cold water immersion improves recovery after
exercise. Individuals who use strength training to improve
athletic performance, recover from injury or maintain
their health should therefore reconsider whether to use
cold water immersion as an adjuvant to their training.
Postexercise Cold Water Immersion Benefits Are Not Greater than the Placebo E...Fernando Farias
A CWI placebo is also as effective as
CWI itself in the recovery of muscle strength over 48 h.
This can likely be attributed to improved subjective ratings
of pain and readiness for exercise, suggesting that the hy-
pothesized physiological benefits surrounding CWI may
be at least partly placebo related.
Cold water immersion alters muscle recruitment and balanceFernando Farias
The purpose of this study was to evaluate the effects of cold-water immersion on the electromyographic (EMG) response of
the lower limb and balance during unipodal jump landing. The evaluation comprised 40 individuals (20 basketball players
and 20 non-athletes). The EMG response in the lateral gastrocnemius, tibialis anterior, fibular longus, rectus femoris,
hamstring and gluteus medius; amplitude and mean speed of the centre of pressure, flight time and ground reaction force
(GRF) were analysed. All volunteers remained for 20 min with their ankle immersed in cold-water, and were re-evaluated
immediately post and after 10, 20 and 30 min of reheating
Cold water inmersion reduces anaerobic performanceFernando Farias
Many athletes compete in multiple events on the
same day such as heats and semifinals or round
robin competitions. Under these circumstances,
effective recovery is essential to ensure optimal
performance in a subsequent event or match. A
variety of recovery techniques exist including
cryotherapy (cold water immersion/ice baths,
ice massage, ice packs), whirlpool therapy, mas-
sage and contrast therapy.
High intensity warm ups elicit superior performance Fernando Farias
The benefits of an active warm-up (WU) have been
attributed to increases in muscle temperature, nerve
conductivity, and the speeding of metabolic reactions.1 Non-
temperature-related benefifis include an increased blood-flflw
to working muscles, elevated baseline oxygen consumption,
and the induction of a post-activation potentiation (PAP)
effect.
fatigue following a
soccer match is multifactorial and related to dehydration,
glycogen depletion, muscle damage and mental fatigue. A
multitude of recovery strategies are currently implemented
in professional soccer clubs to target these causes of fatigue.
Recovery strategies aimed at reducing acute inflammation
from muscle damage and enhancing its rate of removal are
particularly used in professional soccer settings.
Does static stretching reduce maximal muscle performance?Fernando Farias
Kay and Blazevich systemati-
cally examined research that showed
the effects of static stretching on mus-
cle strength and other performance
measures by separating the studies into
total stretch durations of ,30 seconds,
30 to 45 seconds, 1 to 2 minutes, or
.2 minutes. Some practical and tech-
nical considerations may be helpful in
considering their conclusion that static
stretching only impairs muscle function
with longer stretches.
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
Is Postexercise muscle soreness a valid indicator of muscular adaptations?Fernando Farias
DELAYED ONSET MUSCLE SORE- NESS (DOMS) IS A COMMON SIDE EFFECT OF PHYSICAL ACTIVITY, PARTICULARLY OF A VIGOROUS NATURE. MANY EXERCISERS WHO REGULARLY PERFORM RESISTANCE TRAINING CONSIDER DOMS TO BE ONE OF THE BEST INDICATORS OF TRAINING EFFECTIVENESS, WITH SOME RELYING UPON THIS SOURCE AS A PRIMARY GAUGE. THIS ARTICLE DISCUSSES THE RELEVANCE OF USING DOMS TO ASSESS WORKOUT QUALITY.
Effects of Velocity Loss During Resistance Training on Performance in Profess...Fernando Farias
To analyze the effects of two resistance training (RT) programs that used the same relative loading but different repetition volume, using the velocity loss during the set as the independent variable: 15% (VL15) vs. 30% (VL30). Methods: Sixteen professional soccer players with RT experience (age 23.8 ± 3.5 years, body mass 75.5 ± 8.6 kg) were randomly assigned to two groups: VL15 (n = 8) or VL30 (n = 8) that followed a 6-week (18 sessions) velocity-based squat training program. Repetition velocity was monitored in all sessions. Assessments performed before (Pre) and after training (Post) included: estimated one- repetition maximum (1RM) and change in average mean propulsive velocity (AMPV) against absolute loads common to Pre and Post tests; countermovement jump (CMJ); 30-m sprint (T30); and Yo-yo intermittent recovery test (YYIRT).
Cold water immersion versus whole body cryotherapyFernando Farias
Cold-water immersion was more effective in
accelerating recovery kinetics than whole-body cryotherapy for countermovement jump
performance at 72h post-exercise. Cold-water immersion also demonstrated lower soreness
and higher perceived recovery levels across 24-48h post-exercise.
Post exercise cold water immersion benefits are not greater than the placebo ...Fernando Farias
A recovery placebo administered after an acute high-intensity interval training
session is superior in the recovery of muscle strength over 48 h as compared with TWI and is as effective as CWI. This can be attributed to
improved ratings of readiness for exercise, pain, and vigor, suggesting that the commonly hypothesized physiological benefits surrounding
CWI are at least partly placebo related.
A crioterapia é o método que utiliza a redução da temperatura local como recurso auxiliar no
processo de regeneração de tecidos lesionados. Os objetivos da crioterapia são: reduzir o
edema causado na região da lesão, diminuir o processo inflamatório, diminuir o espasmo
muscular, provocar analgesia local e causar uma hiperemia no local para que seja oferecida a
célula aporte de nutrientes para sua reconstrução após as micro-rupturas (HARRELSON et al.
2000; KITCHEN, 2003).
Cold water inmersion reduces anaerobic performanceFernando Farias
Many athletes compete in multiple events on the
same day such as heats and semifinals or round
robin competitions. Under these circumstances,
effective recovery is essential to ensure optimal
performance in a subsequent event or match. A
variety of recovery techniques exist including
cryotherapy (cold water immersion/ice baths,
ice massage, ice packs), whirlpool therapy, mas-
sage and contrast therapy.
High intensity warm ups elicit superior performance Fernando Farias
The benefits of an active warm-up (WU) have been
attributed to increases in muscle temperature, nerve
conductivity, and the speeding of metabolic reactions.1 Non-
temperature-related benefifis include an increased blood-flflw
to working muscles, elevated baseline oxygen consumption,
and the induction of a post-activation potentiation (PAP)
effect.
fatigue following a
soccer match is multifactorial and related to dehydration,
glycogen depletion, muscle damage and mental fatigue. A
multitude of recovery strategies are currently implemented
in professional soccer clubs to target these causes of fatigue.
Recovery strategies aimed at reducing acute inflammation
from muscle damage and enhancing its rate of removal are
particularly used in professional soccer settings.
Does static stretching reduce maximal muscle performance?Fernando Farias
Kay and Blazevich systemati-
cally examined research that showed
the effects of static stretching on mus-
cle strength and other performance
measures by separating the studies into
total stretch durations of ,30 seconds,
30 to 45 seconds, 1 to 2 minutes, or
.2 minutes. Some practical and tech-
nical considerations may be helpful in
considering their conclusion that static
stretching only impairs muscle function
with longer stretches.
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
Is Postexercise muscle soreness a valid indicator of muscular adaptations?Fernando Farias
DELAYED ONSET MUSCLE SORE- NESS (DOMS) IS A COMMON SIDE EFFECT OF PHYSICAL ACTIVITY, PARTICULARLY OF A VIGOROUS NATURE. MANY EXERCISERS WHO REGULARLY PERFORM RESISTANCE TRAINING CONSIDER DOMS TO BE ONE OF THE BEST INDICATORS OF TRAINING EFFECTIVENESS, WITH SOME RELYING UPON THIS SOURCE AS A PRIMARY GAUGE. THIS ARTICLE DISCUSSES THE RELEVANCE OF USING DOMS TO ASSESS WORKOUT QUALITY.
Effects of Velocity Loss During Resistance Training on Performance in Profess...Fernando Farias
To analyze the effects of two resistance training (RT) programs that used the same relative loading but different repetition volume, using the velocity loss during the set as the independent variable: 15% (VL15) vs. 30% (VL30). Methods: Sixteen professional soccer players with RT experience (age 23.8 ± 3.5 years, body mass 75.5 ± 8.6 kg) were randomly assigned to two groups: VL15 (n = 8) or VL30 (n = 8) that followed a 6-week (18 sessions) velocity-based squat training program. Repetition velocity was monitored in all sessions. Assessments performed before (Pre) and after training (Post) included: estimated one- repetition maximum (1RM) and change in average mean propulsive velocity (AMPV) against absolute loads common to Pre and Post tests; countermovement jump (CMJ); 30-m sprint (T30); and Yo-yo intermittent recovery test (YYIRT).
Cold water immersion versus whole body cryotherapyFernando Farias
Cold-water immersion was more effective in
accelerating recovery kinetics than whole-body cryotherapy for countermovement jump
performance at 72h post-exercise. Cold-water immersion also demonstrated lower soreness
and higher perceived recovery levels across 24-48h post-exercise.
Post exercise cold water immersion benefits are not greater than the placebo ...Fernando Farias
A recovery placebo administered after an acute high-intensity interval training
session is superior in the recovery of muscle strength over 48 h as compared with TWI and is as effective as CWI. This can be attributed to
improved ratings of readiness for exercise, pain, and vigor, suggesting that the commonly hypothesized physiological benefits surrounding
CWI are at least partly placebo related.
A crioterapia é o método que utiliza a redução da temperatura local como recurso auxiliar no
processo de regeneração de tecidos lesionados. Os objetivos da crioterapia são: reduzir o
edema causado na região da lesão, diminuir o processo inflamatório, diminuir o espasmo
muscular, provocar analgesia local e causar uma hiperemia no local para que seja oferecida a
célula aporte de nutrientes para sua reconstrução após as micro-rupturas (HARRELSON et al.
2000; KITCHEN, 2003).
Os jogos reduzidos com informações e comportamentos a serem executados, produzem muito além da capacidade física do atleta!!!!!! segue um esboço reduzido do meu caderno de treinos, alguns já completos outros não. se alguém executar e conseguir completar eu agradeço. Abraços
disponível para criticas e duvidas!!!!
Effect of Deep Oscillation as a Recovery Method after Fatiguing Soccer TrainingMary Fickling
A Randomized Cross-Over Study
Journal of Exercise Science & Fitness, In press, accepted manuscript, Available online 16 October 2018
Simon von Stengel, Marc Teschler, Anja Weissenfels, Sebastian Willert, Wolfgang Kemmler
Effect of delayed-onset muscle soreness on muscle recovery after a fatiguing ...Nosrat hedayatpour
the aim of the study was to assess EMG MPF during
recovery following a fatiguing contraction at multiple
locations of the quadriceps femoris muscle injured
by eccentric exercise.
Muscular strength, functional performances and injury risk in professional an...Fernando Farias
Muscle strength and anaerobic power of the lower extre-
mities are neuromuscular variables that influence perfor-
mance in many sports activities, including soccer. Despite
frequent contradictions in the literature, it may be assumed
that muscle strength and balance play a key role in targeted
acute muscle injuries. The purpose of the present study was
to provide and compare pre-season muscular strength and
power profiles in professional and junior elite soccer players
throughout the developmental years of 15–21.
Is self myofascial release an effective preexercise and recovery strategy?Fernando Farias
Sports participation in youth is on the rise (35). In addi-
tion, paradigms in preventive health care are shifting focus
to the benefits of exercise in the aging population, leading
to exercise prescriptions for a previously sedentary group
(14,23,36). As more individuals become active, the number
of exercise-related injuries and conditions such as delayed-
onset muscle soreness (DOMS) is likely increasing (10).
DOMS can limit physical activity or result in pain that de-
ters individuals from continuing their exercise regimen (10).
Whether the athlete is young or old, novice or elite, regular
and/or strenuous exercise can result in DOMS and forma-
tion of fibrous tissue adhesions, leading to decreased range
of motion (ROM) (4,10,15).
A universalidade das Regras do Jogo significa que o jogo é essencialmente o
mesmo em todas as partes do mundo e em todos os níveis. Bem como promover um
ambiente justo e seguro para a sua prática, as Regras também devem promover a
participação e a diversão.
O jogo deve ser jogado e arbitrado da mesma maneira em todos os campos de
futebol pelo mundo, desde a final da Copa do Mundo FIFA™ até um jogo em um
vilarejo remoto. No entanto, as características locais de cada país devem determinar
a duração da partida, quantas pessoas podem participar e como algumas atitudes
inapropriadas devem ser punidas.
Os resultados atuais indicaram que a ocorrência de lesões de isquiotibiais podem estar associadas a uma mudança hierárquica na distribuição da atividade metabólica dentro do complexo muscular do isquiotibial após o trabalho excêntrico em que o Semitendinoso provavelmente deveria tomar a parte principal, seguido pelo BÍceps Femural e Semimembranoso. Quando o BF aumenta sua contribuição e é ativado em uma extensão proporcionalmente maior, o risco de sofrer uma lesão do isquiotibial pode aumentar substancialmente.
To examine the acute effects of generic (Running Drills, RD) and specific (Small-
Sided Games, SSG) Long Sprint Ability (LSA) drills on internal and external load of male
soccer-players. Methods: Fourteen academy-level soccer-players (mean±SD; age 17.6±0.61
years, height 1.81±0.63 m, body-mass 69.53±4.65 kg) performed four 30s LSA bouts for
maintenance (work:rest, 1:2) and production (1:5) with RD and SSG drills. Players’ external-
load was tracked with GPS technology (20Hz) and heart-rate (HR), blood-lactate
concentrations (BLc) and rate of perceived exertion (RPE) were used to characterize players’
internal-load. Individual peak BLc was assessed with a 30s all-out test on a non-motorized
treadmill (NMT). Results: Compared to SSGs the RDs had a greater effect on external-load
and BLc (large and small, respectively). During SSGs players covered more distance with
high-intensity decelerations (moderate-to-small). Muscular-RPE was higher (small-to-large)
in RD than in SSG. The production mode exerted a moderate effect on BLc while the
maintenance condition elicited higher cardiovascular effects (small-to-large). Conclusion:
The results of this study showed the superiority of generic over specific drills in inducing
LSA related physiological responses. In this regard production RD showed the higher post-
exercise BLc. Interestingly, individual peak blood-lactate responses were found after the
NMT 30s all-out test, suggesting this drill as a valid option to RD bouts. The practical
physiological diversity among the generic and specific LSA drills here considered, enable
fitness trainers to modulate prescription of RD and SSG drills for LSA according to training
schedule.
A evidência apresentada sugere que a variação é um componente necessário do planejamento efetivo do treinamento. Apoiando essa perspectiva, outras pesquisas sugerem que a monotonia de treinamento elevado - que pode ser amplamente percebida como uma falta de variação20 - leva a uma maior incidência de síndromes de overtraining21, um mau desempenho e freqüência de infecções banais.22 Inversamente, as reduções na monotonia têm Tem sido associada a uma maior incidência de melhor desempenho pessoal 22, e os índices de monotonia têm sido defendidos como ferramentas benéficas de treinamento-regulação na elite rowing23 e no sprint24.
Capacidade manter as ações de jogo em alto
padrão de execução durante 90 minutos. É
muito importante no segundo tempo que é
onde ocorre o maior número de gols e
normalmente se decidem as partidas.
A literatura atual que mede os efeitos de SMR ainda está emergindo. Os resultados desta análise sugerem que o rolamento de espuma e a massagem com rolo podem ser intervenções eficazes para melhorar a ROM conjunta e o desempenho muscular pré e pós-exercício. No entanto, devido à heterogeneidade dos métodos entre os estudos, atualmente não há consenso sobre o ótimo programa SMR.
Training Load and Fatigue Marker Associations with Injury and IllnessFernando Farias
This paper provides a comprehensive review of the litera-
ture that has reported the monitoring of longitudinal
training load and fatigue and its relationship with injury
and illness. The current findings highlight disparity in the
terms used to define training load, fatigue, injury and ill-
ness, as well as a lack of investigation of fatigue and
training load interactions. Key stages of training and
competition where the athlete is at an increased risk of
injury/illness risk were identified. These included periods
of training load intensification, accumulation of training
load and acute change in load. Modifying training load
during these periods may help reduce the potential for
injury and illness.
Melhorar ou até mesmo manter o desempenho atlético em jogadores de esportes de equipe competitivos durante o longo período da temporada é um dos maiores desafios para qualquer treinador comprometido. Tempo muito limitado está disponível entre as partidas semanais para introduzir sessões intensivas de treinamento de força e poder, com uma freqüência normal de 1-2 unidades por semana. Este fato estimula a busca de métodos de treinamento mais eficientes capazes de melhorar uma ampla variedade de habilidades funcionais, evitando ao mesmo tempo os efeitos de fadiga.
Actualmente la capacidad de repetir sprints es considerada fundamental en el rendimiento del fútbol por
parecerse al patrón de movimiento que se da en el mismo. De esta manera su entrenamiento resulta fundamental
en cualquier planificación. Así, se deben trabajar aquellos aspectos que la limitan para poder acceder a un mayor
rendimiento. Una vez conocido esto se debería elegir la forma en la que se quiere entrenar, teniendo para ello
métodos analíticos (interválico, intermitente) y contextualizados (espacios reducidos). Por último, se proponen
una series de variables de entrenamiento para el trabajo de repetir sprints, orientándolo no solo al aspecto físico,
sino también al técnico, táctico y psicológico, conformando, por tanto, un entrenamiento integrado en el fútbol.
Maximal sprinting speed of elite soccer playersFernando Farias
Current findings might help individuals involved within the physical preparation of players (e.g. technical coaches, fitness coaches, and sport science staff) when developing training programs and training sessions in line with the playing positions, and with the levels of high speed running targeted to reach during specific training drills like sided-games.
Indeed, the closer to match-play situations regarding the rules with goals, goalkeepers, the larger pitch sizes and greater number of players involved, the higher sprinting speed running players would reach during sided-games. However, coaches are advised to add specific speed drills to sided-games in order to elicit a stimulus of high-speed running high enough to prepare players for competition.
Recovery in Soccer Part I – Post-Match Fatigue and Time Course of RecoveryFernando Farias
In elite soccer, players are frequently required to play consecutive matches
interspersed by 3 days and complete physical performance recovery may not
be achieved. Incomplete recovery might result in underperformance and in-
jury. During congested schedules, recovery strategies are therefore required
to alleviate post-match fatigue, regain performance faster and reduce the risk
of injury. This article is Part I of a subsequent companion review and deals
with post-match fatigue mechanisms and recovery kinetics of physical per-
formance (sprints, jumps, maximal strength and technical skills), cognitive,
subjective and biochemical markers.
Sprint running acceleration is a key feature of physical performance in team sports, and recent
literature shows that the ability to generate large magnitudes of horizontal ground reaction force
and mechanical effectiveness of force application are paramount. We tested the hypothesis that
very-heavy loaded sled sprint training would induce an improvement in horizontal force
production, via an increased effectiveness of application. Training-induced changes in sprint
performance and mechanical outputs were computed using a field method based on velocity-
time data, before and after an 8-week protocol (16 sessions of 10x20-m sprints). 16 male
amateur soccer players were assigned to either a very-heavy sled (80% body-mass sled load)
or a control group (unresisted sprints). The main outcome of this pilot study is that very-heavy
sled resisted sprint training, using much greater loads than traditionally recommended, clearly
increased maximal horizontal force production compared to standard unloaded sprint training
(effect size of 0.80 vs 0.20 for controls, unclear between-group difference) and mechanical
effectiveness (i.e. more horizontally applied force; effect size of 0.95 vs -0.11, moderate
between-group difference)
Hip extension and Nordic hamstring exercise training both promote the elongation of
biceps femoris long head fascicles, and stimulate improvements in eccentric knee
flexor strength.
Hip extension training promotes more hypertrophy in the biceps femoris long head
and semimembranosus than the Nordic hamstring exercise, which preferentially
develops the semitendinosus and the short head of biceps femoris
No sentido de melhor esclarecer esta forma de operacionalizar o processo
de treino procuramos num primeiro momento sistematizar os aspectos
conceptometodológicos que a definem. Contudo, a “Periodização Táctica”
é uma concepção que se encontra pouco retratada na literatura e por isso,
deparamo-nos com escassas referências bibliográficas levando-nos a
reequacionar o teor deste trabalho. Neste seguimento, decidimos incidir
nos fundamentos conceptometodológicos que a definem, a partir de dados
empíricos do processo de treino-competição do treinador José Guilherme
Oliveira
. A escolha deste treinador deve-se ao facto de ser reconhecido pelo
professor Vítor Frade como um dos treinadores que operacionaliza o processo
de treino tendo em conta as premissas da “Periodização Táctica”.
Impact of the Nordic hamstring and hip extension exercises on hamstring archi...Fernando Farias
The architectural and morphological adaptations of the hamstrings in response to training
33 with different exercises have not been explored. PURPOSE: To evaluate changes in biceps
34 femoris long head (BFLH) fascicle length and hamstring muscle size following 10-weeks of
35 Nordic hamstring exercise (NHE) or hip extension (HE) training. METHODS: Thirty
36 recreationally active male athletes (age, 22.0 ± 3.6 years, height, 180.4 ± 7 cm, weight, 80.8 ±
37 11.1 kg) were allocated to one of three groups: 1) HE training (n=10), NHE training (n=10),
38 or no training (CON) (n=10). BFLH fascicle length was assessed before, during (Week 5) and
39 after the intervention with 2D-ultrasound. Hamstring muscle size was determined before and
40 after training via magnetic resonance imaging.
Differences in strength and speed demands between 4v4 and 8v8 SSGFernando Farias
Small-sided games (SSGs) have been extensively used in training
footballers worldwide and have shown very good efficacy in
improving player performance (Hill-Haas, Dawson, Impellizzeri,
& Coutts, 2011). As an example, it has been shown that the
technical performance (Owen, Wong del, McKenna, & Dellal,
2011) and physical performance (Chaouachi et al., 2014; Dellal,
Varliette, Owen, Chirico, & Pialoux, 2012) of footballers can be
enhanced using SSG-based football training programmes.
In the last two decades, extensive research has been pub-
lished on physical and physiological response during SSGs in
football (for refs, see Halouani, Chtourou, Gabbett, Chaouachi,
& Chamari, 2014). It was found that the time-motion charac-
teristics of SSGs could vary greatly depending on certain
structural (e.g., pitch size, number of players, type and number
of goals) and rule (e.g., number of ball touches) constraints.
For example, it was observed that higher maximum speeds are
reached during SSGs played on bigger pitches (Casamichana &
Castellano, 2010). Furthermore, heart rate (HR) and lactate
concentrations were shown to be sensitive to structural and
rule changes in SSGs.
Acute cardiopulmonary and metabolic responses to high intensity interval trai...Fernando Farias
Results from the present study quantify the effects of altering either the intensity of the
work or the recovery interval when performing interval sessions consisting of 60s of work and
60s of recovery for multiple repetitions. The information provided may aid those interested in
designing interval training sessions by providing ranges of values that could be expected for
individuals who possess moderate levels of cardiopulmonary fitness. Using a work intensity of
80% or 100% VGO2peak and a recovery intensity of 0% or 50% VGO2peak, subjects were able to
exercise within the ACSM recommended range for exercise intensity. Based upon the data it
would appear that a protocol such as the 80/0 may be appropriate for those individuals who
are just beginning a program or have little experience with interval-type activity. By contrast, a
100/50 protocol could not be completed by all of the subjects and therefore may be too intense
for some individuals.
The quadriceps femoris is traditionally described as a muscle group com-
posed of the rectus femoris and the three vasti. However, clinical experience
and investigations of anatomical specimens are not consistent with the text-
book description. We have found a second tensor-like muscle between the
vastus lateralis (VL) and the vastus intermedius (VI), hereafter named the
tensor VI (TVI). The aim of this study was to clarify whether this intervening
muscle was a variation of the VL or the VI, or a separate head of the exten-
sor apparatus. Twenty-six cadaveric lower limbs were investigated...
Nossos dados sugerem que um macrociclo com ênfase na capacidade técnica e tática foi capaz de promover aumentos no desempenho físico e tático de jovens jogadores de futebol em situações reais de disputa. Assim, a distribuição das cargas de treinamento utilizadas neste estudo, além de possibilitar uma formação mais específica e contextual, proporcionou um aumento da intensidade do jogo no final da temporada, variável diretamente relacionada ao resultado do jogo (17). Além disso, verificou-se que o protocolo de treinamento causou reduções nos marcadores de danos musculares, revelando um estímulo benéfico para o sistema muscular, o que pode contribuir para a prevenção de lesões por sobreentrenamento ao longo da temporada. Apesar da importância bem documentada da avaliação de parâmetros sangüíneos (ie, marcadores de dano) durante a prática de futebol (3, 4, 23, 29), verificamos que a redução relacionada foi associada com maior taxa de trabalho durante o jogo, Através de um treinamento técnico-tático de periodização, mostrando a importância do monitoramento desses parâmetros em longo prazo.
2. Cryotherapy and its Corelates
230
Introduction
Athletes consistently work to improve motor performance and delay the
onset of fatigue (Amusa, Toriola, 2003; Bompa, 1999). The underlyingcauses of
fatigue and exercise limitation have been extensively studied (Amman, Dempsey,
2008; Hargreaves, 2008; McKenna, Hargreaves, 2008; Noakes, 2000). Skill
development, weight training, cardiorespiratory exercises and stretching are just
a few of the many activities used to enhance achievement.
A wide range of recovery modalities are now used as integral parts of
the training programmes of elite athletes to help attain this balance (Coffey,
2002; Thiriet, Gozal, Wouassi, Oumaru, Gelas & Lacour, 1993; Barnett,
2006; Simjanovic, Hooper, Leveritt, Kellmann, & Rynne, 2008). Achieving an
appropriate balance between training and competition stresses and recovery is
important in maximising the performance of athletes.
It’s been a while since Grant and Hayden published their classic articles on
cryokinetics. Since the work of Kowal (1983), cryotherapy’s depressive effects
on the body’s physiological systems have generated concern among many
health care practitioners about its effect on motor activity. Since many forms
of cryotherapy are used by sports medicine clinicians before or during athletic
participation, a more knowledgeable understanding of the immediate and
delayed effects of cryotherapy on functional performance is necessary. We will
try to determine, within the existing literature, the effects that cryotherapy has
on functional performance and also in the recovery as a method of enhancing
performance.
Cryotherapy´s physiological action
While humans maintain body core temperature within a strict homeostatic
range,skinandperipheralmuscletemperaturemayexperienceawidetemperature
variation. Cryotherapy application is a valuable therapeutic resource, since the
cold is a state that compounds less molecular movement which preserves the
integrity of the cell. Human body responds to it with a series of systemic and
local responses that vary between local reduced metabolic rate and the reduced
needs of oxygen to the cell. It is a widely accepted component of treatment
for acute injuries due to its hypalgesic effects (Evans, Ingersoll & Worrell,
1995), therefore it has recently re-entered the later stages of rehabilitation as a
contributing modality.
However, previous research (Rubley, Denegar, Buckley, Newell, 2003) has
suggested that cryotherapy may also reduce muscle strength, nerve conduction
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velocity, and proprioception, all of which are important to function in an athletic
environment. It is commonly accepted that it produces physiological answers
such as anaesthesia, heat reduction, reduced muscle spasm (Knight, 1995; Bompa,
1999), stimulates relaxation, allows for early mobilization, develops the range of
movement, decrease in muscle tension over longer application, reduction of the
metabolism (Knight, 1995), breaks the cycle pain-spasm-pain (Bompa, 1999),
reduction of circulation and inhibition of inflammation (Knight,1979; Knight,
1995, Swenson, Swärd & Karlsson, 1996), reduction of post traumatic treatment
and reduction in the regeneration phase of rehabilitation.
Results of studies on cold and blood flow vary considerably, however it
appears that blood flow increases with superficial cold application and decreases
when cold is applied to large skin surface areas. Motor performance is affected
by temperature with a critical temperature being around 18 degrees Celsius,
above and beneath which muscle performance decreases (Scott, Ducharme,
Haman and Kenny, 2004). They examined the effect of prior warming by both
active and, to a greater extent, passive warming, may predispose a person to
greater heat loss and to experience a larger decline in core temperature when
subsequently exposed to cold water. Thus, functional time and possibly survival
time could be reduced when cold water immersion is preceded by whole-body
passive warming, and to a lesser degree by active warming.
Several studies have aimed to establish if the use of cryotherapy adversely
affects various measures which play a role in functional performance. Much has
been written about the effects of cryotherapy on individual physiological systems,
such as the nervous system (Mecomber & Hermnan, 1971; McMaster, 1977;
McMaster, 1982; Kowal, 1983; Buchheit, Peiffer, Abbiss & Laursen, 2008) and
the muscular system (Mecomber & Hermnan, 1971; McMaster, 1977; McMaster,
1982; Crowley, Garg, Long, Van Someren & Wade, 1991; Mattacola & Perrin,
1993; Giesbrecht, Wu, White, Johnston & Bristow, 1995; Cross, Wilson & Perrin,
1996; Gatti, Myers & Lephart, 2000; Duck, Kaminski, Horodyski & Bauer, 2000;
Atnip & Mcrory, 2004). However, investigators disagree as to whether muscle
cooling has an effect on force production (Burke, Holt, Rasmussen MacKinnon,
Vossen, Pelham, 2001; Cornwall, 1994; Hatzel and Kaminski, 2000; Kimura,
Thompson, 1997); Mattacola & Perrin, 1993; Verducci, 2000), joint position
sense (Thieme, Ingersoll, Knight, Ozmun, 1996; Uchio, Ochi, Fujihara, Adachi,
Iwasa, Sakai, 2003), or performance (Cross, Wilson & Perrin,1996; Evans,
Ingersoll, Knight & Worrell, 1995).
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4. Cryotherapy and its Corelates
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Chart of references
Cryotherapy has been shown to have no effect on joint position sense or
sensory perception and therefore, proprioception appears to be unaffected by
the use of cold in the treatment of athletic injuries, namely, sensory perception
of the foot and ankle following therapeutic applications of heat and cold
(Ingersoll et al., 1992).
Another study was designed to determine the effect of ice immersion on
ankle joint position sense. Three different pretest conditions of no ice immersion,
5 min of ice immersion, and 20 min of ice immersion were administered to
31 subjects prior to joint angle replication testing with an electrogoniometer
(LaRiviere & Osternig, 1994). Power and isokinetic strength, both appear to
be decreased immediately following the application of various cryotherapeutic
modalities (Ferretti et al., 1992); ankle strength (Hatzel & Kaminski, 2000);
plantar flexor muscle group (Mattacola & Perrin, 1993); sensory and nervous
system (Ruiz, Myrer, Durrant & Fellingham, 1993).The performance detriments
can be attributed to a loss of electrically evoked force generation and contractile
capacities (Davies & Young, 1985), similar results were found with maximal
isometric grip strength, when the forearm was immersed in 10º C water for
durations between 5 and 20 minutes (Douris, Mckenna, Madigan, Cesarski,
Costiera & Lu, 2003).
Knowledge concerning the use of heat and/or cold upon muscular
performance would help in the design of exercise programs. However, most
research pertaining to strength changes and cryotherapy has primarily been
limited to isometric contractions (Mattacola & Perrin, 1993; Cornwall, 1994;
Johnson & Bahamonde, 1996; Sanya & Bello, 1999). Conflicting results regarding
the effects of cold on isometric strength have been reported by investigators
(McGowin, 1967; Coppin, 1978; Bergh & Ekblom, 1979; Barnes & Larson, 1985;
Howard, Kraemer, Stanley, Armstrong, & Maresh, 1994). The results of these
studies, unfortunately, are equivocal and strength has been shown to increase
(Mattacola & Perrin, 1993; Cornwall, 1994; Sanya & Bello, 1999) and decrease
(Johnson & Bahamonde, 1996). Also, Knight and Adolp (2003), sustained that
while ankle ROM was affected (increased), joint cooling had no affect on lower
chain kinetics during a functional, resisted exercise.
Speed and agility, both which are essential to athletic participation have not
been studied in great detail (Bergh & Ekblom, 1979; Cross et al, 1996; Evans
et al, 1995; Richendollar et al, 2006). A study, however, have demonstrated
that following a cold treatment in which muscle was directly cooled, functional
performance may be impaired (Cross et al, 1996).
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We know that dynamic muscular control mechanism may be altered
following cryotherapy. Piedrahita, Oksa, Rintamäki and Malm (2009) designed
a study to find out if local leg cooling affects muscle function and trajectories
of the upper limb during repetitive light work as well as capability to maintain
dynamic balance, they found that local leg cooling did not affect upper limb
muscle function or trajectories, but ability to maintain dynamic balance was
reduced. Gatti, Myers and Lephart (2000) postulated that cryotherapy negatively
affects functional performance specific to the dominant shoulder. In contrast,
another study concluded a that 5 min cold water immersion intervention lowered
muscle temperature but did not affect isokinetic strength or 1-km cycling
performance (Peiffer, Abbiss, Watson, Nosaka & Laursen, 2008); however it is
unlikely however to significantly lower the temperature in the deeper articular
structures with superficial cryotherapy (Enwemeka, Allen, Avila, Bina, Konrade
& Munns, 2002; Merrick, Jutte & Smith, 2003).
Some studies reflect a positive association between cryotherapy and
performance (Catlaw, Arnold & Perrin, 1996; Sanya, & Bello, 1999). One
study reflected a positive association between the effect of icing the arm and
shoulder between weight-pulling sets on work, velocity, and power. Verducci
(2000) found that interval cryotherapy between weight-pulling sets is associated
with increased work, velocity, and power, similar results were found in baseball
pitchers (Verducci, 1997) and Burke, Macneil, Holt, Mackinnon, Rasmussen,
(2000) found positive results in maximum isometric force production, velocity
and power, between sets. Also the effects of a 20-min focal knee joint cooling
intervention on quadriceps central activation ratio (CAR) in healthy volunteers
were higher than the control group in weight-bearing explosive strength or
power that decreased toward baseline measures (Pietrosimone & Ingersoll,
2009), and a decrease in vertical impulse (Kinzey, Cordova, Gallen, Smith &
Moore, 2000), further, joint cryotherapy may provide increased PL activity
during the rewarming period following joint cooling (Hopkins, Hunter &
McLoda, 2006). Patterson, Udermann, Doberstein, Reineke (2008) suggested
functional performance was affected immediately following and for up to 32
minutes after cold whirlpool treatment. It was also evident that there is a gradual
performance increase for each measure of functional performance across time.
Therefore, the consequences should be carefully considered before returning
athletes to activity following cold whirlpool treatment and further work should
consider whether joint cooling may affect other areas of sensorimotor control.
Myrer, Measom and Fellingham (2000) developed a study, the first designed
specifically to examine the effect of exercise on intramuscular rewarming after
a standard crushed-ice-pack treatment, they found that moderate walking
significantly enhanced rewarming of the triceps surae. Involuntary activation
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6. Cryotherapy and its Corelates
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during the rewarming phase following joint cooling is also well documented
(Hopkins et al., 2001; Hopkins & Stencil, 2002; Krause et al., 2000).
Whilst there is some evidence that stretching and massage may reduce
muscle soreness, there is little evidence indicating any performance benefits.
Electrical therapies and cryotherapy offer limited effect in the treatment of
Exercise-Induced Muscle Damage (EIMD). However, inconsistencies in the
dose and frequency of these and other interventions may account for the lack
of consensus regarding their efficacy. Both as a cause and a consequence of
this, there are very few evidence-based guidelines for the application of many
of these interventions (Howatson & van Someren, 2008), however, one study
concludes that cold water immersion after stretch-shortening exercise (SSE)
accelerates the disappearance of the majority of indirect indicators of EIMD.
Prior bouts of eccentric exercise provide a protective effect against
subsequent bouts of potentially damaging exercise. Further research is warranted
to elucidate the most appropriate dose and frequency of interventions to
attenuate EIMD and if these interventions attenuate the adaptation process.
This will both clarify the efficacy of such strategies and provide guidelines
for evidence-based practice. Another study adds that cryotherapy significantly
improved immediate range of motion in enhancing supine, extended-leg, hip
flexion decreasing pain perception, interfering with muscle spasm, and possibly
causing reflex vasodilation (Minton, 1993).
Cooling methods
Different methods of cryotherapy have different effects on muscle tissue.
Overall, CWI and contrast water therapy (CWT) were found to be effective in
reducing the physiological and functional deficits associated with delayed onset
muscle soreness (DOMS), including improved recovery of isometric force and
dynamic power and a reduction in localised oedema. While one study says hot
water immersion (HWI) was effective in the recovery of isometric force, it was
ineffective for recovery of all other markers compared to PAS (Vaile, Halson,
Gill, Dawson, 2008a), another research relates no effect at all (Stanley, Kraemer,
Howard, Armstrong & Maresh, 1994). These authors in 2008b developed a study
where all cold water immersion protocols were effective in reducing thermal
strain and were more effective in maintaining subsequent high-intensity cycling
performance than active recovery.
Although it isn’t the purpose of this research paper, in fact we know DOMS
as a particular state of muscular tenderness that can evolve in debilitating pain
(Powers & Howley, 2004). Cryotherapy may not have effect on this particular
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situation (Yackzan, Adams & Francis, 1984; Weber, Servedio & Woodwall,
1994), instead exercise must be encouraged in order to allow the most affected
muscle groups to recover (Cheung, Hume & Maxwell, 2003), particularly
eccentric exercises (Weber, Servedio, Woodwall, 1994; Bakhtiary, Safavi-Farokhi
& Aminian-Far, 2006). Although a study (Paddon-Jones, 1997) suggests that
the use of cryotherapy immediately following damaging eccentric exercise may
not provide the same therapeutic benefits commonly attributed to cryotherapy
following traumatic muscle injury.
We should also take into account the amount of adipose over the therapy
site as a significant factor in the extent of intramuscular temperature change that
occurs during and after cryotherapy (Myrer, Myrer, Measom, Fellingham & Evers,
2001). Preliminary evidence suggests that intermittent cryotherapy applications
are most effective at reducing tissue temperature to optimal therapeutic levels
confirmed by Bleakley, McDonough and MacAuley (2006).
When we talk about core and skin temperature we need to evaluate different
cryotherapy modalities. Zemke, Anderson, Guion, McMillan and Joyner (1998)
refer that ice massage appears to cool muscle more rapidly than ice bag, whereas
during the application of 4 cryotherapy modalities (ice pack, gel pack, frozen
peas, mixture of water and alcohol) the ice pack and mixture of water and
alcohol was significantly more efficient in reducing skin surface temperature
than the gel pack and frozen peas (Kanlayanaphotporn, Janwantanakul, 2005).
It has been noticed that ice massage produces a significant drop in intramuscular
temperature (Lowdon & Moore, 1975), and to a decrease in core temperature
(Palmieri, Garrison, Leonard, Edwards, Weltman & Ingersoll, 2006). A study
valuating and comparing the ability of wet ice (WI), dry ice (DI), and cryogenic
packs (CGPs) to reduce and maintain the reduction of skin temperature directly
underthecoolingagent,foundnosignificantdifferencesinmeanskintemperature,
15 minutes after removal of the cold modality (time 30) was significant for WI
only (Belitsky, Odam & Hubley-Kozey, 1987). On the other hand, cooling rates
were nearly identical between ice-water immersion and cold-water immersion,
either mode of cooling is recommended for treating the hyperthermic individual
(Clements, Casa, Knight, McClung, Blake, Meenen, Gilmer & CaldwellIce, 2002).
Armstrong, Crago, Adams, Roberts and Maresh (1996) and McDermott, Casa,
Ganio, Lopez, Yeargin, Armstrong and Maresh (2009) refute the theory that ice
water immersion is an inefficient cooling modality addressing the efficiency of
whole-body cooling modalities in the treatment of exertional hyperthermia.
When the physiological processes produced by cryotherapy are examined
in experimental situations, some of these reactions differ from expectations
(Meeusen, 1986). Skin, subcutaneous, intramuscular and joint temperature
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changes depend on application method, initial temperature and application time.
Drinkwater (2008) claims that there isn’t a standard method to investigate the
effects of cooling, so protocols range across a variety of temperatures (10-42
ºC), temperature assessment methods (skin, intramuscular), cooling mediums (air,
water immersion), muscle fibre type (species, fast or slow twitch), contraction
type (evoked or voluntary, isometric or dynamic), and isolated versus intact fibres.
Precooling and performance
We need to clarify the effects of pre-cooling on the improvement in
exercise performance and the effects of post-exercise cooling on recovery.
We know that metabolism remains elevated for several minutes immediately
following exercise (Powers & Howley, 2004). While pre-cooling has received
much research attention, the mechanisms resulting in enhanced performance
remain equivocal and moreover, pre-cooling has previously only been considered
effective for endurance performance. Ingram, Dawson, Goodman, Wallman
and Beilby, (2009) demonstrated that cold following exhaustive simulated team
sports exercise offers greater recovery benefits than Contrast Water Immersion
(CWI) or control treatments. There are very few studies that have focused on
the effectiveness of hot–cold water immersion for post exercise treatment in a
physiological basis, there isn’t enough research (Cochrane, 2004).
Precooling studies (Marino, 2002) confirm that increasing body heat is a
limiting factor during exercise. It seems that it is only beneficial for endurance
exercise of up to 30–40 minutes with related physiological factors (Olschewski
& Bruck, 1988), rather than intermittent or short duration exercise. However,
Marsh and Sleivert (1999) concluded that precooling improves shortterm cycling
performance. In the motor co-ordination of the working agonist-antagonist
muscle pair of the lower leg there was a dose-dependent response between the
degree of cooling and the amount of decrease in muscle performance as well
as EMG activity changes. A relatively low level of cooling was sufficient to
decrease muscle performance significantly (Oksa, Rintamaki & Rissanen, 1997),
and a decreased immediate shuttle run result questions the implications for
immediate recovery (Cross et al 1996). Future research is required to determine
the physiological basis for the ergogeniceffects of precooling on high intensity.
Local leg cooling did not affect upper limb muscle function or trajectories,
but ability to maintain dynamic balance was reduced, although other studies claim
that whole body cooling impairs muscle performance (Crowley, Garg, Lohn,
Van Someren & Wade, 1991; Giesbrecht, Wu, White, Johnston & Bristow, 1995;
Cross, Wilson & Perrin, 1996; Gatti, Myers & Lephart, 2000; Duck, Kaminski,
Horodyski & Bauer, 2000; Atnip & Mcrory, 2004). However, Carman and Knight
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(1992) has shown that habituation takes place if cold treatments, consistent in
temperature, are applied to the same limb, although some studies report no
changes on voluntary motor output (Cornwall, 1994; Evans et al, 1995; Kimura,
Thompson & Gulick, 1997).
Although recent research has been useful describing the effects of pre-
cooling on exercise performance, little has been conducted on the effects
of cooling as a recovery tool from heat stress (Duffield, 2008). Much of the
literature investigating cooling on human performance involves cooling of the
core (Powers & Howley, 2004), though many performance effects relate to
cooling of the periphery (Drinkwater, 2008). The author considers that while
most of these effects occur independently of central activation, purposeful
core cooling for the purpose of improving athletic performance should be used
cautiously to avoid the deleterious effects of peripheral cooling.
On the other side, there are studies that show results depending on the
method used precooling via an ice vest (Duffield, Dawson, Bishop, Fitzsimons
& Lawrence, 2003), cold water immersion (CWI), and ice packs covering the
upper legs (Packs). Castle, Macdonald, Philp, Webborn, Watt and Maxwell
(2006) underpin that the method of precooling determines the extent to which
heat strain was reduced during intermittent sprint cycling, with leg precooling
offering the greater ergogenic effect on peak power output (PPO) than either
upper body or whole body cooling. In the same line of results the study of
Schniepp, Campbell, Powell and Pincivero (2002) showed that a relatively brief
period of cold-water immersion can manifest significant physiological effects
that can impair cycling performance, especially by decreasing heart rate. Also,
significant decreases in tissue temperature have been shown to decrease nerve
conduction velocity, muscle force production, and muscular power (Lee, Warren
& Mason, 1978; Sargeant, 1987).
Previous data show that cooling the joint (not cooling muscle) increases
surrounding muscle activity, reflex amplitude, and allows for increased force
generated around the cooled joint (Krause, Hopkins & Ingersoll, 2000; Hopkins
& Stencil, 2002). Conversely, Duck, Kaminski, Horodyski and Bauer, (2000) in
their study found that single-leg (SL) vertical jump and 40-yard dash performance
were significantly reduced immediately after the application of 10 and 20 minute
cryotherapy treatments in a group of female collegiate athletes.
To examine the effects of different thermoregulatory preparation proce-
dures [warm-up (WU), precooling (PC), control(C)] on endurance performance
in the heat, Ückert and Joch (2007) concluded that the use of an ice-cooling vest
for 20 min before exercising improved running performance, whereas the 20
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10. Cryotherapy and its Corelates
238
min WU procedure had a distinctly detrimental effect. Cooling procedures in-
cluding additional parts of the body such as the head andthe neck might further
enhance the effectiveness of PC measures. Also, there may be a psychological
benefit to athletes with a reduced cessation of fatigue.
Duffield, Dawson, Bishop, Fitzsimons and Lawrence, 2003 conclude
that the intermittent use of an ice cooling jacket, both before and during a
repeat sprint cycling protocol in warm/humid conditions, did not improve
physical performance, although the perception of thermal load was reduced.
Longer periods of cooling both before and during exercise (to lower mean
skin temperature) may be necessary to produce such a change. Other studies
refer improvements in performance (Arngrïmsson, Petitt, Stueck, Jorgensen &
Cureton, 2003) reduced thermal and cardiovascular strain and perception of
thermal discomfort in the early portion of the run that appear topermit a faster
pace later in the run. A practical combined precooling strategy that involves
immersion in cool water followed by the use of a cooling jacket can produce
decrease in rectal temperature that persist throughout a warm-up and improve
laboratory cycling time trial performance in warm conditions (Quod, Martin,
Laursen, Gardner, Halson, Marino, Tate, Mainwaring, Gore & Hahn, 2008).
We know that power and functional performance are affected by short-
term cryotherapy application. Power and functional performance was impaired
immediately and 20 minutes after 10-minute ice bag application to the hamstrings,
whereas a shorter duration of ice application had no effect on these tasks. This
study examined the immediate and short-term (20 minute) effects of 3- and
10-minute ice bag applications to the hamstrings on functional performance as
measured by the cocontraction test, shuttle run, and single-leg vertical jump. A
decrease in cocontraction time was observed at 20 minutes post compared with
preapplication during the control condition in which no ice bag was applied.
(Fischer, Van Lunen, Branch & Pirone, 2009). Other studies didn’t show effects
in performance as reported on agility using cold therapy before strenuous
exercise (Evans, Ingersoll, Knight & Worrell, 1995); on eccentric peak torque,
an athlete can reap the beneficial effects of cryotherapy without compromising
eccentric force production or endurance (Kimura, Thompson & Gulick, 1997),
on motor control of the digits (Rubley, Denegar, Buckley & Newell, 2003)
or on increase hamstring length in healthy subjects (Burke, Holt, Rasmussen
MacKinnon, Vossen & Pelham, 2001).
However there has not been great research examining the effects of pre-
cooling on high-intensity exercise performance, particularly when combined
with strategies to keep the working muscle warm. Sleivert, Cotter and Febbraio
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(2001) indicate that pre-cooling does not improve 45-s high-intensity exercise
performance, and can impair performance if the working muscles are cooled.
Joint position sense and neurological effects
Previous studies have suggested that cryotherapy affects neuromuscular
function and therefore might impair dynamic stability. If cryotherapy affects
dynamicstability,cliniciansmightaltertheirdecisionsregardingreturningathletes
to play immediately after treatment. Proprioception and throwing accuracy were
decreased after ice pack application to the shoulder. It is important that clinicians
understand the deficits that occur after cryotherapy, as this modality is commonly
used following acute injury and during rehabilitation. This information should
also be considered when attempting to return an athlete to play after treatment
(Wassinger, Myers, Gatti, Conley & Lephart, 2007).
Cryotherapy has also been implicated in decreased afferent proprioception
information at the knee. Therapeutic programs that involve exercise immediately
after a period of cooling should be taken into account because cooling for 15
minutes makes the knee joint stiffer and lessens the sensitivity of the position
sense (Uchio, Ochi, Fujihara, Adachi, Iwasa & Sakai, 2003), consistent with
Thieme (1992) findings. Significant differences were found for joint position
sense (JPS) before and after cold spray application and between JPS scores and
pain. In the study, they showed that knee JPS deficits occurred, and postural
control was adversely affected, with cryotherapy, and caution should be observed
when athletes immediately return to their chosen sport after cryotherapy
application (Surenkok, Aytar, Tüzün & Akman, 2008). Moreover, Gardner,
Aiken, Robinson, Condra and McGinnis (2000) found that postural sway and
balance strategy were not significantly affected following 20 minutes of ankle
ice immersion; also lower leg cold-immersion therapy does not impair dynamic
stability in healthy women during a jump-landing task (Miniello, Dover, Powers,
Tillman & Wikstrom, 2005).
Studies by LaRiviere (1994) in the ankle, knee (Thieme, 1992), and hand
(Williams and Rainham, 1980) showed that therapeutic cold treatments did not
affect proprioception. Another study says that a 20-minute ice treatment had no
effect on joint angle reproduction (Thieme, Ingersoll, Knight & Ozmun, 1996).
Despite these studies, the effect of cooling on proprioception of the knee has
not been studied extensively.
Thieme et al (1996) refer that one possible explanation for the difference
between sectors is that different receptors are active at different points in
the knee’s range of motion. They conclude that cooling the knee joint for
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12. Cryotherapy and its Corelates
240
20 minutes does not have an adverse effect on proprioception and Ingersoll,
Knight and Merrick (1992) concluded that heat and cold applications can be
used prior to therapeutic exercise programs without interfering with normal
sensory perception as do other analgesic and anesthetic agents. Similar results
were presented in a study of Hopkins and Adolp (2003), ankle and knee joint
cryotherapy does not appear to affect normal biomechanics in terms of torque
and power of the lower extremity. Joint cryotherapy is an effective treatment
that will not inhibit normal motor function that dynamically supports the joint.
It’s been known that cryotherapy has direct physiological effects on
contractile tissues, the extent to which joint cooling affects the neuromuscular
system is not well understood. Hopkins, Hunter and McLoda (2006). Although
some studies have yet to confirm an effect in the joint position sense (Dover &
Powers, 2004), others say clinical application of cryotherapy is not deleterious
to joint position sense and assuming normal joint integrity patients may resume
exercise without increased risk of injury of the ankle (Hopper, Whittington &
Davies, 1997). The slowed enzymatic processes and slowed nerve conduction
that impair rate of force development also likely reduce local muscular endurance
during dynamic contractions and impair manual dexterity (<35 ºC). Both the
voluntary and evoked force development capacities of muscle is unimpaired
until cooling is quite severe (<27 ºC). There also exists the hypothesis that the
increased viscosity of the synovial fluid is a factor in decreasing finger dexterity
in the cold. However, this is not the only factor since cooling of the arm, even
when thehands are kept warm, also caused a large decrement in fingerdexterity
(LeBlanc, 1956).
Also, Hopkins, Hunter and McLoda (2006) with their study tried to
detect changes in ankle dynamic restraint (peroneal short latency response and
muscle activity amplitude) during inversion perturbation following ankle joint
cryotherapy. They concluded that joint cooling does not result in deficiencies in
reaction time or immediate muscle activation following inversion perturbation
compared to a control.
The extent to which joint cooling affects the neuromuscular system is
not well understood. Mecomber and Herman (1971) noted a decrease in the
amplitude of action potentials, twitch contraction, and nerve conduction time
following maximal tendon taps of precooled Achilles tendons. Consequently, the
resultantforcedevelopmentwithinthemuscleandthemyotaticreflex’sprotective
mechanism may be negatively influenced. Also, therapeutic cooling decreases
nerve conduction velocity (Halar, DeLisa & Brozovich, 1980). Over this issue,
Mac Auley (2001) performed a systematic literature search on ice therapy in
injuries, concluding that reflex activity and motor function are impaired following
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13. Sport Science Review, vol. XXII, No. 3-4, August 2013
241
ice treatment, so patients may be more susceptible to injury for up to 30 minutes
following treatment. It is concluded that ice is effective, but should be applied
in repeated application of 10 minutes to be most effective, avoid side effects,
and prevent possible further injury. Another systematical review considered
cryotherapy alone on return-to-participation measures (Hubbard, Aronson
& Denegar, 2004) and with optimal results following training (Lievens, 1986).
Results of various studies are consistent on the effects on neuromuscular
and pain processes. How can we assess the effect of CWI on postexercise
parasympathetic reactivation? A study shows that CWI can significantly restore
the impaired vagal-related heart rate variability (HRV) indexes observed after
supramaximal exercise. CWI may serve as a simple and effective means to
accelerate parasympathetic reactivation during the immediate period following
supramaximal exercise (Buchheit, Peiffer, Abbiss & Laursen, 2008).
Experimental models designed to reflect the circumstances of elite athletes
are needed to further investigate the efficacy of various recovery modalities for
elite athletes. Other potentially important factors associated with recovery, such
as the rate of post-exercise glycogen synthesis and the role of inflammation in
the recovery and adaptation process also need to be considered in this future
assessment.
Conclusion
Most studies suggest that a short rewarming time would be beneficial (a
couple minutes), which is very reasonable in sports. Also, cooling techniques
differ in its result accordingly to the procedures and objectives used. Finally, the
type of tissue cooled plays a large role (ie. Joint vs. Muscle).
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Márcio DOMINGUES is a finishing PhD Student at the Faculty of Sports Science
within the University of Coimbra. He has published national and international articles
in sport related themes and made several oral communications internationally. Currently
he’s developing two projects related to young sport, migration and talent development.
Corresponding address:
Márcio Luís Pinto Domingues
61 Rua Nova
Horta-Velha
3750-862 Borralha
Portugal
Phone: (+351) 910 973 39 06
E-mail: marcio.domingues@live.com.pt
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