The document compares the effects of a drop set protocol versus a 3x10 protocol on fatigue and neuromuscular responses in the bench press. It finds that the drop set protocol resulted in significantly lower maximal force production and higher reported pain. While median frequency was similar between protocols, EMG amplitude increased more for the 3x10 protocol. This suggests that higher intensity training performed without failure may be more effective at increasing muscle activation and recruitment than drop sets performed to failure. The study concludes that increased fatigue and discomfort are not necessary to stimulate neuromuscular adaptations.
This study investigated whether short-term strength training induces task-specific neuroplasticity at the spinal or supraspinal level. Subjects performed 4 sessions of either explosive or sustained knee extensions. H-reflexes and motor evoked potentials (MEPs) were measured before and after training during the onset of both tasks. After training, H-reflexes remained unchanged but MEP areas decreased during the onset of the trained task only, suggesting training-induced task-specific neuroplasticity occurred at the supraspinal level to improve corticospinal efficiency for the trained task.
1) The study measured salivary cortisol responses and ratings of perceived exertion (RPE) following high and low intensity resistance exercise sessions.
2) There was a significant increase in salivary cortisol immediately following the high intensity session but no change after the low intensity session. RPE scores were also higher for the high intensity session.
3) The findings suggest that salivary cortisol responds promptly to exercise workload and that session RPE is a valid and reliable method for quantifying resistance exercise intensity.
PhD Dissertation Defense - Melissa Mazzo - Estimates of neural drive and the ...Melissa Mazzo
A brief background on motor unit physiology and some of the findings from my PhD research projects involving quantification of the neural command to the calf muscles and adjustments in neural drive in response to stretching.
The effects of muscle action, repetition duration, and loadingHumberto Gomes
1) The study examined the effects of 3 different 10-week resistance training programs (eccentric-only, repetition duration-accentuated eccentric, and traditional) on muscular performance and body composition in 59 trained males and females.
2) Testing before and after training included measures of muscular endurance, strength, and body composition. The training programs were matched for effort but varied the muscle actions, repetition durations, and loading strategies.
3) The results found no significant differences between groups for changes in muscular performance or body composition, except the traditional group saw greater improvements in arm muscular endurance compared to the eccentric-only groups. Effect sizes for muscular performance changes were moderate to large for all groups.
The document describes a randomized controlled trial that tested the efficacy of Brain Endurance Training (BET) in alleviating fatigue during endurance exercise. BET involves performing mentally fatiguing tasks concurrently with aerobic exercise training. The study found that combining BET with standard endurance training increased endurance performance and reduced ratings of perceived exertion more than standard training alone. Specifically, the time to exhaustion during exercise tests increased more in the BET group compared to the control group performing only aerobic training.
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).
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.
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.
This study investigated whether short-term strength training induces task-specific neuroplasticity at the spinal or supraspinal level. Subjects performed 4 sessions of either explosive or sustained knee extensions. H-reflexes and motor evoked potentials (MEPs) were measured before and after training during the onset of both tasks. After training, H-reflexes remained unchanged but MEP areas decreased during the onset of the trained task only, suggesting training-induced task-specific neuroplasticity occurred at the supraspinal level to improve corticospinal efficiency for the trained task.
1) The study measured salivary cortisol responses and ratings of perceived exertion (RPE) following high and low intensity resistance exercise sessions.
2) There was a significant increase in salivary cortisol immediately following the high intensity session but no change after the low intensity session. RPE scores were also higher for the high intensity session.
3) The findings suggest that salivary cortisol responds promptly to exercise workload and that session RPE is a valid and reliable method for quantifying resistance exercise intensity.
PhD Dissertation Defense - Melissa Mazzo - Estimates of neural drive and the ...Melissa Mazzo
A brief background on motor unit physiology and some of the findings from my PhD research projects involving quantification of the neural command to the calf muscles and adjustments in neural drive in response to stretching.
The effects of muscle action, repetition duration, and loadingHumberto Gomes
1) The study examined the effects of 3 different 10-week resistance training programs (eccentric-only, repetition duration-accentuated eccentric, and traditional) on muscular performance and body composition in 59 trained males and females.
2) Testing before and after training included measures of muscular endurance, strength, and body composition. The training programs were matched for effort but varied the muscle actions, repetition durations, and loading strategies.
3) The results found no significant differences between groups for changes in muscular performance or body composition, except the traditional group saw greater improvements in arm muscular endurance compared to the eccentric-only groups. Effect sizes for muscular performance changes were moderate to large for all groups.
The document describes a randomized controlled trial that tested the efficacy of Brain Endurance Training (BET) in alleviating fatigue during endurance exercise. BET involves performing mentally fatiguing tasks concurrently with aerobic exercise training. The study found that combining BET with standard endurance training increased endurance performance and reduced ratings of perceived exertion more than standard training alone. Specifically, the time to exhaustion during exercise tests increased more in the BET group compared to the control group performing only aerobic training.
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).
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.
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.
The purpose of this investigation is comparing the effects of three admitting models using maximum admits in increasing the maximum strength and hypertrophy of unexercised men in the muscles of arm forth. Statistical sample of this investigation are 45 non-athlete male students of Mazandaran University of Science and Technology of the Department of Public Physical Education. Maximum strength and the mass of muscles in the sample was measured using the maximum repeating test in moving arm form by Haler or measured using the arm, before and after the match. Then, the samples were grouped in 3 empirical groups (15 per groups). They exercised for 8 weeks, 3 sessions per week, and 75 minutes per session. The data were analyzed by variance and (LSD) by using SPSS20 software (p≤0.05). There was no meaningful difference among 3 models; normally pyramidal, Counter-pyramidal, and Flat-pyramidal in increasing the shape of arm forth. Also, there was a meaningful difference between two methods, pyramids and flat pyramid after the test. There was no meaningful difference among the methods between counter-pyramidal and flat-pyramidal. So, we can suggest that when the purpose is increasing the muscle, we can use every method, but if the purpose is increasing the strength, it is preferring to use flat pyramidal method.
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Perfor...Fernando Farias
Foam rolling may help reduce delayed-onset muscle soreness (DOMS) and enhance recovery of athletic performance after intense exercise. The study examined the effects of foam rolling on pressure-pain threshold, sprint speed, power, change-of-direction speed, and strength-endurance in 8 men after a back squat protocol designed to induce DOMS. Participants either did not foam roll or foam rolled major muscle groups immediately and 24 and 48 hours post-exercise. Foam rolling substantially reduced quadriceps muscle tenderness and largely improved sprint speed, power, and strength-endurance in the days following exercise compared to not foam rolling.
STRETCHING IS A COMMONLY
PRESCRIBED EXERCISE ACTIVITY
THAT HAS BEEN APPLIED TO
WARM-UP, INCREASING RANGE OF
MOTION (ROM), AND RECOVERY
FROM TRAINING. THE PRACTI-
TIONER SHOULD UNDERSTAND
THE EFFECTS OF STRETCHING
EXERCISE AND THE INHERENT DIF-
FERENCES BETWEEN TYPES OF
STRETCHING EXERCISES AND
ACTIVITIES DESIGNED TO
ENHANCE "LOOSENESS" AND
FREEDOM OF MOTION. STRETCH-
ING TO ENHANCE ROM MAY BE
CONTRAINDICATED WHEN
APPLIED TO RECOVERY ACTIVITIES.
STRETCHING FOR RECOVERY
SHOULD BE PAIN-FREE MOTION
WITHIN THE CONSTRAINTS OF
MAXIMUM ROM OF A JOINT.
The use of stretching in the training programs of recrea-
tional and competitive athletes has been historically common-
place. The role of stretching in enhancing athletic performance
has been debated (49). The purpose of this review was to
examine the literature regarding the effect of stretching on
performance, without regard to any of the other purported
effects of stretching, including improvements in joint range
of motion, muscle length, or recovery from or susceptibility
to injury.
This study examined how exercise order influences fatigue and perceived exertion in trained women during resistance training sessions. Twenty-three women performed two 3-set resistance training sessions with exercises in opposite orders, with either large muscle group exercises first or small muscle group exercises first. The number of repetitions performed was lower for exercises later in the session compared to earlier. Ratings of perceived exertion were not significantly different between sessions. The results suggest that in trained women, both large and small muscle group exercise performance is negatively affected by exercise order due to fatigue.
1) The document discusses recent research on the regulation of human skeletal muscle protein metabolism by exercise, amino acids, and aging.
2) It finds that resistance exercise increases muscle protein synthesis through activating mTORC1 signaling pathways, and that blood flow restriction exercise can provide similar benefits to high intensity resistance exercise.
3) Aging is associated with an impaired ability of muscle to respond to anabolic stimuli like resistance exercise, but blood flow restriction exercise may help overcome this impairment in older adults.
4) Essential amino acid ingestion, especially leucine, can stimulate muscle protein synthesis through mTORC1 signaling, and combining amino acids with resistance exercise enhances this response.
Efeito do Alongamento Estático Agudo no Máximo Desempenho MuscularFernando Farias
This systematic review examined 106 studies on the effect of acute static stretching on maximal muscle performance. The main findings were:
1) Stretch durations of 30 seconds or less had no detrimental effect on performance, with a pooled estimate of a 1.1% reduction.
2) Stretch durations of 30-45 seconds also showed no significant performance effects, with a pooled estimate of a 1.9% reduction.
3) There was strong evidence that stretch durations of 60 seconds or more were likely to significantly reduce performance, in a sigmoidal dose-response relationship between stretch duration and performance decrements.
4) Performance task, contraction mode, or muscle group did not influence the dose-response relationship between
1107897 Christie Strength Training For EnduranceIain Christie
Strength training can improve some aspects of endurance performance such as lactate threshold, running economy, muscle strength and maximal oxygen consumption. However, there is conflicting evidence on whether concurrent strength and endurance training provides benefits over separate training. While some studies found improvements in endurance performance, others found concurrent training hindered gains that could be achieved through isolated training. Further research is still needed to determine the optimal combination of strength and endurance training.
In this brief review, neuromuscular adaptations to different forms of exercise are reviewed, the positive training effects of eccentric exercise are presented, and the implications for training are considered.
1. The study examined the effects of a walking intervention on depressive feelings and social adaptation in healthy workers.
2. It found that the walking intervention led to reductions in depressive feelings and improvements in social adaptation compared to a control group.
3. The results suggest that regular walking may have benefits for mental health and social functioning in healthy individuals.
The document outlines general principles for exercise prescription, including the FITT principle of frequency, intensity, time, and type. It recommends at least 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise. Exercise should involve rhythmic activities using large muscle groups. Strength, flexibility, and balance training are also recommended components. Progression should be gradual and individualized based on a person's health, goals and tolerance.
This document discusses training principles for developing power in athletes. It defines power as the rate of doing work, which is calculated by multiplying force by velocity. There are three key factors that influence power output: maximal strength, rate of force development, and the ability to generate force at high velocities. Stronger athletes are typically able to express higher power outputs. A minimum back squat strength of 2 times body weight is recommended before specialized power training. Both heavy strength training and explosive exercises can improve rate of force development, but heavy training is better for increasing maximal strength while explosive exercises may optimize rate of force development in stronger athletes. A mixed training approach is often best for maximizing power development.
Youth Sports Injury Day: The Science of Warm-UpsaamcEvents
Muscle injuries represent over 30% of athletic injuries. Warming up, stretching, and strengthening are widely accepted ways to prevent muscular injuries. Research offers differing views on the effectiveness of warm-up and stretching protocols. Dynamic warm-ups involving moderate intensity exercise are most beneficial for preventing injuries in high-intensity sports like football and basketball. Static stretching held for 20-30 seconds can increase flexibility for up to 24 hours. Sports-specific strengthening at least twice per week with progressive overload best supports athletic performance goals.
The importance of a sport specific stimulus for training agilityFernando Farias
The document discusses the importance of including a sport-specific stimulus when training agility. Research shows that better athletes can distinguish opponents' movements quicker than lower-level athletes, but not a generic stimulus like a flashing light. Therefore, agility training should include reacting to other players' movements through drills like evasion drills or small-sided games to develop perception and decision-making skills. These types of drills are more effective for agility development than exercises using generic stimuli or pre-planned changes of direction.
This study investigated the effectiveness of a 5-week electrical muscle stimulation (EMS) training program on male body composition. Fifteen male subjects between the ages of 43-47 participated in the study. Body composition measurements were taken before and after the EMS training and included skeletal muscle mass, upper body muscle mass, lower body muscle mass, and muscle mass of the dominant and non-dominant hands and legs. The results showed a significant increase in all muscle mass measurements after 5 weeks of EMS training. Therefore, the study concluded that EMS training can effectively increase muscle size and strength over a short period of time and may be a useful training method, especially for those with sedentary lifestyles or limited time.
This document discusses principles of exercise program design, including periodization and specificity. It explains how to pair or group certain exercises together creatively to maximize metabolic demands and adaptation. Different variables like reps, sets, tempo and rest periods are discussed in relation to achieving different training goals like strength, power or hypertrophy. Examples of exercise "perfect pairs" and "terrific trisets" are provided, along with a sample workout using kettlebells and trisets.
The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review
Effects of Eccentric Strength Training’s Time on Daily Plasma Testosterone Le...IOSR Journals
This study aims to evaluate the effects of the eccentric physical training’s time on daily plasma concentrations of testosterone among sedentary athletes. Sixty male athletes, with homogeneous age, size and weight were selected for the study during three months. They were subjects to a strength training of the extensor and flexor muscles of the knee. After they were divided in two groups of thirty subjects and then had physical training either in the morning between 6 and 7, or in the evening, between 16 and 17. The dosage of testosterone on each athlete was performed before and after submission to an eccentric physical program at the antecubital vein in a restful sitting. Our results have shown that eccentric physical training induces the increase of this steroid hormone in the two groups of athletes and the training in the evening promotes better its production. Our results also showed that the rate of this androgen drop significantly during the day in both groups of athletes trained in the morning or in the evening as well as their respective controls. However, the decline was even more pronounced for subjects trained in the morning
General fitness requires cardiorespiratory functioning, muscular strength and endurance, and flexibility. Individuals of all ages can improve general fitness through physical activities like walking, biking, running, and weight training. Endurance is the ability to work for prolonged periods without fatigue and includes muscular and cardiovascular endurance. Aerobic exercise training improves the body's ability to use oxygen through increased oxidative enzymes, mitochondria, and capillaries. The cardiovascular and muscular systems adapt to training over 10-12 weeks through increased efficiency. An effective exercise program includes a warm-up, aerobic period, and cool-down and must produce a cardiovascular response through appropriate intensity, duration and frequency based on an individual's fitness level and health.
1) A study compared the hormonal, neuromuscular, and recovery responses between forced repetition (FR) training and maximum repetition (MR) training. FR resulted in greater decreases in muscle force and activity compared to MR.
2) Several studies examined the effects of forced repetitions, finding they induce greater acute hormonal and neuromuscular responses than traditional training and may overload the neuromuscular system more, especially for strength athletes.
3) Other training techniques like tri-sets, drop sets, and rest-pause were also examined in studies and found to effectively increase metabolic and mechanical stresses through greater time under tension, workload, and muscle recruitment compared to traditional sets performed to failure.
Cargas baixas e altas-adaptações-ao-trein0-de-força-schoenfeld2017.pdfFrancisco de Sousa
High-load (over 60% of 1RM) and low-load (under 60% of 1RM) resistance training protocols were compared in terms of strength and hypertrophy adaptations. A meta-analysis of 21 studies found that gains in maximum strength were significantly greater with high-load training, while increases in muscle size were similar between high-load and low-load training. The findings indicate that maximum strength benefits most from heavy loads, but muscle hypertrophy can be achieved equally across a range of loading intensities.
Short inter-set rest blunts resistance exercise-inducedFernando Farias
Manipulating the rest-recovery interval between sets of resistance exercise may influence
training-induced muscle remodelling. The aim of this study was to determine the acute muscle
anabolic response to resistance exercise performed with short or long inter-set rest intervals.
In a study with a parallel-group design, 16 males completed four sets of bilateral leg-press and
knee-extension exercise at 75% of one-repetition maximum to momentary muscular failure,
followed by ingestion of 25 g of whey protein. Resistance exercise sets were interspersed by
1 min (n = 8) or 5 min of passive rest (n = 8). Muscle biopsies were obtained at rest, 0, 4, 24
and 28 h postexercise during a primed continuous infusion of l-[ring-13C6]phenylalanine to
determine myofibrillar protein synthesis and intracellular signalling.
The purpose of this investigation is comparing the effects of three admitting models using maximum admits in increasing the maximum strength and hypertrophy of unexercised men in the muscles of arm forth. Statistical sample of this investigation are 45 non-athlete male students of Mazandaran University of Science and Technology of the Department of Public Physical Education. Maximum strength and the mass of muscles in the sample was measured using the maximum repeating test in moving arm form by Haler or measured using the arm, before and after the match. Then, the samples were grouped in 3 empirical groups (15 per groups). They exercised for 8 weeks, 3 sessions per week, and 75 minutes per session. The data were analyzed by variance and (LSD) by using SPSS20 software (p≤0.05). There was no meaningful difference among 3 models; normally pyramidal, Counter-pyramidal, and Flat-pyramidal in increasing the shape of arm forth. Also, there was a meaningful difference between two methods, pyramids and flat pyramid after the test. There was no meaningful difference among the methods between counter-pyramidal and flat-pyramidal. So, we can suggest that when the purpose is increasing the muscle, we can use every method, but if the purpose is increasing the strength, it is preferring to use flat pyramidal method.
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Perfor...Fernando Farias
Foam rolling may help reduce delayed-onset muscle soreness (DOMS) and enhance recovery of athletic performance after intense exercise. The study examined the effects of foam rolling on pressure-pain threshold, sprint speed, power, change-of-direction speed, and strength-endurance in 8 men after a back squat protocol designed to induce DOMS. Participants either did not foam roll or foam rolled major muscle groups immediately and 24 and 48 hours post-exercise. Foam rolling substantially reduced quadriceps muscle tenderness and largely improved sprint speed, power, and strength-endurance in the days following exercise compared to not foam rolling.
STRETCHING IS A COMMONLY
PRESCRIBED EXERCISE ACTIVITY
THAT HAS BEEN APPLIED TO
WARM-UP, INCREASING RANGE OF
MOTION (ROM), AND RECOVERY
FROM TRAINING. THE PRACTI-
TIONER SHOULD UNDERSTAND
THE EFFECTS OF STRETCHING
EXERCISE AND THE INHERENT DIF-
FERENCES BETWEEN TYPES OF
STRETCHING EXERCISES AND
ACTIVITIES DESIGNED TO
ENHANCE "LOOSENESS" AND
FREEDOM OF MOTION. STRETCH-
ING TO ENHANCE ROM MAY BE
CONTRAINDICATED WHEN
APPLIED TO RECOVERY ACTIVITIES.
STRETCHING FOR RECOVERY
SHOULD BE PAIN-FREE MOTION
WITHIN THE CONSTRAINTS OF
MAXIMUM ROM OF A JOINT.
The use of stretching in the training programs of recrea-
tional and competitive athletes has been historically common-
place. The role of stretching in enhancing athletic performance
has been debated (49). The purpose of this review was to
examine the literature regarding the effect of stretching on
performance, without regard to any of the other purported
effects of stretching, including improvements in joint range
of motion, muscle length, or recovery from or susceptibility
to injury.
This study examined how exercise order influences fatigue and perceived exertion in trained women during resistance training sessions. Twenty-three women performed two 3-set resistance training sessions with exercises in opposite orders, with either large muscle group exercises first or small muscle group exercises first. The number of repetitions performed was lower for exercises later in the session compared to earlier. Ratings of perceived exertion were not significantly different between sessions. The results suggest that in trained women, both large and small muscle group exercise performance is negatively affected by exercise order due to fatigue.
1) The document discusses recent research on the regulation of human skeletal muscle protein metabolism by exercise, amino acids, and aging.
2) It finds that resistance exercise increases muscle protein synthesis through activating mTORC1 signaling pathways, and that blood flow restriction exercise can provide similar benefits to high intensity resistance exercise.
3) Aging is associated with an impaired ability of muscle to respond to anabolic stimuli like resistance exercise, but blood flow restriction exercise may help overcome this impairment in older adults.
4) Essential amino acid ingestion, especially leucine, can stimulate muscle protein synthesis through mTORC1 signaling, and combining amino acids with resistance exercise enhances this response.
Efeito do Alongamento Estático Agudo no Máximo Desempenho MuscularFernando Farias
This systematic review examined 106 studies on the effect of acute static stretching on maximal muscle performance. The main findings were:
1) Stretch durations of 30 seconds or less had no detrimental effect on performance, with a pooled estimate of a 1.1% reduction.
2) Stretch durations of 30-45 seconds also showed no significant performance effects, with a pooled estimate of a 1.9% reduction.
3) There was strong evidence that stretch durations of 60 seconds or more were likely to significantly reduce performance, in a sigmoidal dose-response relationship between stretch duration and performance decrements.
4) Performance task, contraction mode, or muscle group did not influence the dose-response relationship between
1107897 Christie Strength Training For EnduranceIain Christie
Strength training can improve some aspects of endurance performance such as lactate threshold, running economy, muscle strength and maximal oxygen consumption. However, there is conflicting evidence on whether concurrent strength and endurance training provides benefits over separate training. While some studies found improvements in endurance performance, others found concurrent training hindered gains that could be achieved through isolated training. Further research is still needed to determine the optimal combination of strength and endurance training.
In this brief review, neuromuscular adaptations to different forms of exercise are reviewed, the positive training effects of eccentric exercise are presented, and the implications for training are considered.
1. The study examined the effects of a walking intervention on depressive feelings and social adaptation in healthy workers.
2. It found that the walking intervention led to reductions in depressive feelings and improvements in social adaptation compared to a control group.
3. The results suggest that regular walking may have benefits for mental health and social functioning in healthy individuals.
The document outlines general principles for exercise prescription, including the FITT principle of frequency, intensity, time, and type. It recommends at least 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise. Exercise should involve rhythmic activities using large muscle groups. Strength, flexibility, and balance training are also recommended components. Progression should be gradual and individualized based on a person's health, goals and tolerance.
This document discusses training principles for developing power in athletes. It defines power as the rate of doing work, which is calculated by multiplying force by velocity. There are three key factors that influence power output: maximal strength, rate of force development, and the ability to generate force at high velocities. Stronger athletes are typically able to express higher power outputs. A minimum back squat strength of 2 times body weight is recommended before specialized power training. Both heavy strength training and explosive exercises can improve rate of force development, but heavy training is better for increasing maximal strength while explosive exercises may optimize rate of force development in stronger athletes. A mixed training approach is often best for maximizing power development.
Youth Sports Injury Day: The Science of Warm-UpsaamcEvents
Muscle injuries represent over 30% of athletic injuries. Warming up, stretching, and strengthening are widely accepted ways to prevent muscular injuries. Research offers differing views on the effectiveness of warm-up and stretching protocols. Dynamic warm-ups involving moderate intensity exercise are most beneficial for preventing injuries in high-intensity sports like football and basketball. Static stretching held for 20-30 seconds can increase flexibility for up to 24 hours. Sports-specific strengthening at least twice per week with progressive overload best supports athletic performance goals.
The importance of a sport specific stimulus for training agilityFernando Farias
The document discusses the importance of including a sport-specific stimulus when training agility. Research shows that better athletes can distinguish opponents' movements quicker than lower-level athletes, but not a generic stimulus like a flashing light. Therefore, agility training should include reacting to other players' movements through drills like evasion drills or small-sided games to develop perception and decision-making skills. These types of drills are more effective for agility development than exercises using generic stimuli or pre-planned changes of direction.
This study investigated the effectiveness of a 5-week electrical muscle stimulation (EMS) training program on male body composition. Fifteen male subjects between the ages of 43-47 participated in the study. Body composition measurements were taken before and after the EMS training and included skeletal muscle mass, upper body muscle mass, lower body muscle mass, and muscle mass of the dominant and non-dominant hands and legs. The results showed a significant increase in all muscle mass measurements after 5 weeks of EMS training. Therefore, the study concluded that EMS training can effectively increase muscle size and strength over a short period of time and may be a useful training method, especially for those with sedentary lifestyles or limited time.
This document discusses principles of exercise program design, including periodization and specificity. It explains how to pair or group certain exercises together creatively to maximize metabolic demands and adaptation. Different variables like reps, sets, tempo and rest periods are discussed in relation to achieving different training goals like strength, power or hypertrophy. Examples of exercise "perfect pairs" and "terrific trisets" are provided, along with a sample workout using kettlebells and trisets.
The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review
Effects of Eccentric Strength Training’s Time on Daily Plasma Testosterone Le...IOSR Journals
This study aims to evaluate the effects of the eccentric physical training’s time on daily plasma concentrations of testosterone among sedentary athletes. Sixty male athletes, with homogeneous age, size and weight were selected for the study during three months. They were subjects to a strength training of the extensor and flexor muscles of the knee. After they were divided in two groups of thirty subjects and then had physical training either in the morning between 6 and 7, or in the evening, between 16 and 17. The dosage of testosterone on each athlete was performed before and after submission to an eccentric physical program at the antecubital vein in a restful sitting. Our results have shown that eccentric physical training induces the increase of this steroid hormone in the two groups of athletes and the training in the evening promotes better its production. Our results also showed that the rate of this androgen drop significantly during the day in both groups of athletes trained in the morning or in the evening as well as their respective controls. However, the decline was even more pronounced for subjects trained in the morning
General fitness requires cardiorespiratory functioning, muscular strength and endurance, and flexibility. Individuals of all ages can improve general fitness through physical activities like walking, biking, running, and weight training. Endurance is the ability to work for prolonged periods without fatigue and includes muscular and cardiovascular endurance. Aerobic exercise training improves the body's ability to use oxygen through increased oxidative enzymes, mitochondria, and capillaries. The cardiovascular and muscular systems adapt to training over 10-12 weeks through increased efficiency. An effective exercise program includes a warm-up, aerobic period, and cool-down and must produce a cardiovascular response through appropriate intensity, duration and frequency based on an individual's fitness level and health.
1) A study compared the hormonal, neuromuscular, and recovery responses between forced repetition (FR) training and maximum repetition (MR) training. FR resulted in greater decreases in muscle force and activity compared to MR.
2) Several studies examined the effects of forced repetitions, finding they induce greater acute hormonal and neuromuscular responses than traditional training and may overload the neuromuscular system more, especially for strength athletes.
3) Other training techniques like tri-sets, drop sets, and rest-pause were also examined in studies and found to effectively increase metabolic and mechanical stresses through greater time under tension, workload, and muscle recruitment compared to traditional sets performed to failure.
Cargas baixas e altas-adaptações-ao-trein0-de-força-schoenfeld2017.pdfFrancisco de Sousa
High-load (over 60% of 1RM) and low-load (under 60% of 1RM) resistance training protocols were compared in terms of strength and hypertrophy adaptations. A meta-analysis of 21 studies found that gains in maximum strength were significantly greater with high-load training, while increases in muscle size were similar between high-load and low-load training. The findings indicate that maximum strength benefits most from heavy loads, but muscle hypertrophy can be achieved equally across a range of loading intensities.
Short inter-set rest blunts resistance exercise-inducedFernando Farias
Manipulating the rest-recovery interval between sets of resistance exercise may influence
training-induced muscle remodelling. The aim of this study was to determine the acute muscle
anabolic response to resistance exercise performed with short or long inter-set rest intervals.
In a study with a parallel-group design, 16 males completed four sets of bilateral leg-press and
knee-extension exercise at 75% of one-repetition maximum to momentary muscular failure,
followed by ingestion of 25 g of whey protein. Resistance exercise sets were interspersed by
1 min (n = 8) or 5 min of passive rest (n = 8). Muscle biopsies were obtained at rest, 0, 4, 24
and 28 h postexercise during a primed continuous infusion of l-[ring-13C6]phenylalanine to
determine myofibrillar protein synthesis and intracellular signalling.
The study compared the effects of performing 1, 3, or 5 sets of resistance exercise over 6 months on measures of muscle strength, endurance, hypertrophy, vertical jump, and body composition in 48 untrained men. The men were randomly assigned to training groups performing 1, 3, or 5 sets of exercises 3 times per week or a control group. After 6 months, all training groups increased strength on various exercises, with greater increases in the 5 set group for some measures. Muscle endurance and hypertrophy increased more in the 3 and 5 set groups compared to 1 set. The 5 set group saw greater increases in some hypertrophy measures than the other groups. Body composition and vertical jump improved in all training
This study evaluated a new method of monitoring exercise training called the session rating of perceived exertion (RPE) method. The session RPE method uses a participant's perceived exertion after a training session as a marker of training intensity. The study compared the session RPE method to an objective heart rate (HR) monitoring method during steady state and interval cycling, as well as basketball practice. It found a consistent relationship between the two monitoring methods, though the session RPE scores were generally higher. Even with different subjects, the relationships between the methods were similar. The study concluded the session RPE method is a valid way to quantify training during various types of exercise when objective monitoring is not possible.
This study examined the effects of a 6-week plyometric training program on peroneal latency in 48 healthy volunteers. Subjects were randomly assigned to a training group or control group. Peroneal latency was measured before and after the 6-week period using electromyography during sudden ankle inversion. The study found no significant differences in peroneal latency between the pre-test and post-test for either group. The plyometric training program did not cause a significant decrease in peroneal reaction time.
O
vertraining remains one the most controversial topics
within the field of strength and conditioning, as it accounts
for increased fatigue and can result in performance
impairment. One of the many topics that persists among strength
and conditioning professionals is the topic of overtraining. A
common question that is asked is how does overtraining differ
from overreaching? Additionally, some may even question the
very existence of overtraining. Although the prevalence of
overtraining varies considerably among a variety of sports,
the overall occurrence of actual overtraining seen in normal
day-to-day resistance trained individuals is very low (11,17,22).
The purpose of this article is to address the implications of
overtraining and overreaching, the recovery process, signs
and symptoms of overtraining, how resistance training and
supplementation can affect these outcomes, and future directions
within the topic of overtraining.
This study examined the effects of a 6-week isokinetic resistance training program on quadriceps and hamstrings peak torque and standing long jump performance in 12 untrained men. The training consisted of 3 sets of 10 repetitions at 100°/s, 3 days per week for 6 weeks. After training, quadriceps peak torque increased by an average of 10.5% but there was no significant change in hamstrings peak torque or standing long jump performance. The major finding was that gains in isokinetic strength did not translate to improvements in functional performance, likely due to the training lacking eccentric loading which is an important component of the standing long jump.
Exercise and Heart Rate Recovery 38Journal of Exer.docxMARRY7
Exercise and Heart Rate Recovery
38
Journal of Exercise Physiologyonline
(JEPonline)
Volume 11 February 1 June 2008
Fitness and Training Managing Editor
Tommy Boone, Ph.D.
Editor-in-Chief
Jon K. Linderman, Ph.D.
Review Board
Todd Astorino, Ph.D.
Julien Baker, Ph.D.
Tommy Boone, Ph.D.
Lance Dalleck, Ph.D.
Dan Drury, DPE.
Hermann Engals, Ph.D.
Eric Goulet, Ph.D.
Robert Gotshall, Ph.D.
Melissa Knight-Maloney,
Ph.D.
Len Kravitz, Ph.D.
James Laskin, Ph.D.
Derek Marks, Ph.D.
Cristine Mermier, Ph.D.
Daryl Parker, Ph.D.
Robert Robergs, Ph.D.
Brent Ruby, Ph.D.
Jason Siegler, Ph.D.
Greg Tardie, Ph.D.
Chantal Vella, Ph.D.
Lesley White, Ph.D.
Ben Zhou, Ph.D.
Official Research Journal
of The American Society of
Exercise Physiologists
(ASEP)
ISSN 1097-9751
EFFECT OF EXERCISE PROTOCOL (“WARM-UP”) ON
POST-EXERCISE HEART RATE RECOVERY
GORDON PIERPONT1
1Minneapolis VA Medical Center and University of Minnesota/
Minneapolis, MN, USA
ABSTRACT
Pierpont GL. Effect of Exercise Protocol (“warm-up”) on Post-Exercise
Heart Rate Recovery JEPonline 2008 11(1):38-44. Delayed heart rate
recovery (HRR) from exercise indicates poor prognosis, but effects of
variations in exercise protocol on HRR are unclear. This study was
therefore designed to test the hypothesis that HRR could vary
depending on the protocol used to achieve maximum exercise. Sixteen
healthy volunteers exercised to exhaustion using 2 widely disparate
protocols. Protocol WmUp used a gradually progressive increase in
treadmill speed and elevation, while protocol Sdn was a sudden onset
high level exercise. WmUp resulted in a higher peak heart rate (178 + 6
bpm) than Sdn (170 + 6, p<.001). HRR at 1 min was not significantly
different from the post WmUp (- 41+14 vs. - 44+15 bpm, p = .07).
However, when converted to percent change from maximum (36+10 vs.
42+12%, p = .002), it was significant. By 2 minutes post-exercise there
was no difference in HRR (absolute or percent change). These findings
demonstrate that exercise protocol can affect maximum achievable heart
rate, but the subsequent effect on HRR is too small to be clinically
relevant.
Key Words: Cardiovascular Physiology, Exercise Prescription, Intensity,
Maximal Heart Rate
Exercise and Heart Rate Recovery
39
INTRODUCTION
It is now fairly well established that a delay in heart rate recovery (HRR) following exercise predicts
poor prognosis. This includes risk of sudden death as well as all cause mortality (1). The risk can be
demonstrated in asymptomatic individuals (1-5), the elderly, (6) patients referred for exercise
screening (7-10), and patients with known coronary artery disease (11-13), diabetes mellitus (14),
congestive heart failure (15), and post myocardial infarction (16). It has also been used to predict
subsequent ischemic heart disease (17), ischemic cardiac or cerebrovascular even ...
The study investigated whether high-intensity (HI) strength training increased pain after total knee replacement (TKR) compared to low-intensity (LI) training. It found that the HI group experienced no more pain or stiffness than the LI group. Both groups improved significantly from baseline on all outcomes measured. The HI exercises were well tolerated, with no patients withdrawing. The study concluded that progressive, submaximal exercise after TKR is safe and tolerated by patients, and more intense interventions should be considered to potentially provide better long-term benefits.
This document provides guidelines for progressive resistance training programs for healthy adults at different training levels from novice to advanced. It recommends:
- For novice trainees, using loads of 8-12 repetition maximum and training 2-3 days per week.
- For intermediate trainees, using a wider loading range of 1-12 repetition maximum in a periodized manner with emphasis on 1-6 repetition maximum, training 3-4 days per week.
- For advanced trainees, using the same periodized approach as intermediate trainees but with heavier loads of 1-6 repetition maximum and training 4-5 days per week.
This document provides guidelines for progressive resistance training programs for healthy adults at different training levels. It recommends:
1) For novice trainees, loads corresponding to 8-12 repetition maximum should be used, training 2-3 days per week.
2) For intermediate trainees, loads from 1-12 repetition maximum should be used in a periodized manner, with emphasis later on heavier loads of 1-6 repetition maximum. Training frequency should be 3-4 days per week.
3) For advanced trainees, the same periodized approach should be used with loads of 1-6 repetition maximum and training 4-5 days per week. Progression for all should include increasing load over time as repetitions increase.
1) The study examined changes in plasma beta-endorphin (β-EP) concentrations in response to different heavy resistance exercise protocols.
2) Only the high total work protocol (1 min rest, 10 repetition maximum load) demonstrated significant increases in plasma β-EP and serum cortisol during and after exercise.
3) Increases in blood lactate were observed after all protocols, but were highest after the high total work protocol, and lactate concentrations correlated with β-EP concentrations.
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.
1) The study examined electromyographic (EMG) activity in the anterior, middle, and posterior subdivisions of gluteus medius (GM) muscle during three weight-bearing exercises: wall squat, pelvic drop, and wall press.
2) The results showed significant differences in activation levels between the three GM subdivisions and between the three exercises.
3) The wall press produced the highest activation overall and was most effective at activating the posterior GM subdivision, which typically displays higher activation than the other two subdivisions.
This study examined whether early improvement in neck function predicted overall response to a cervical strengthening program for chronic neck pain. 214 patients completed a 3-week strengthening program and were assessed for changes in neck disability index (NDI) scores. Patients with a positive change in NDI scores after 3 weeks had a 25 times greater odds of overall improvement. Early improvement likely reflects motor skill acquisition rather than muscle hypertrophy. While early responders saw small additional gains, continued strengthening may provide further benefits like reduced muscle co-activation.
Changes During Passive Recovery In Lower Limbs Tiredness After Strenuous WorkoutIOSR Journals
Abstract: Lower limbs tiredness is a widely accepted indicator for recovery state prediction. The study was
designed and purposed to know the rate and trend of lower limbs tiredness recovery after strenuous workout in
passive state. Ten athletes from LNIPE, Gwalior having almost similar anthropometric measurements,
physiological capacity, chronological age(18-19 year), training age(5-6 year), event(sprinters) etc. residing in
same campus having similar daily routine were selected as participant in this experiment. The experiment was
conducted in a highly controlled environment using sophisticate equipments. Target Heart Rate Zone of the
workout lasting for 20 minutes was 80%-90% of their Maximum Heart Rate. Three readings including pre, post
and 30 minutes post workout was considered for both the two tests (Isometric Leg Strength Test and Sergeant
Jump Test) selected for the purpose. rANOVA was employed separately to derive out meaningful information
from the raw data. In both the tests well controlled workout for 20 minutes resulted in significant increase state
of post workout readings. With passage of time after 30 minutes post passive recovery there was no
improvement in state of tiredness. Thus scope of future research is there in planning out means and methods to
promote lower limbs tiredness recovery during this post recovery period.
Keyword: Isometric Leg Strength Test, Sergeant Jump Test, Recovery, rANOVA
Post exercise cold water immersion benefits are not greater than the placebo ...Fernando Farias
This study examined the effects of cold water immersion (CWI), thermoneutral water immersion placebo (TWP), and thermoneutral water immersion control (TWI) on recovery from high-intensity interval training. Thirty males performed interval sprints followed by 15 minutes of one of the three recovery conditions. The study found that ratings of readiness for exercise, pain, and vigor were significantly better in CWI and TWP compared to TWI, but similar between CWI and TWP. This suggests that the benefits of CWI may be partly due to the placebo effect rather than just physiological factors.
This study aimed to determine the positive effects of resistance training in patients with chronic heart failure and inspiratory muscle weakness. 16 patients underwent a 3-month resistance training program or served as controls. Resistance training improved skeletal and respiratory muscle function, functional capacity, cardiac function, dyspnea, and quality of life. It increased muscle strength, endurance, and exercise performance. Resistance training is an effective rehabilitation strategy for improving outcomes in patients with chronic heart failure.
Abstract
Background. With very few exceptions (such as bodybuilding or sumo) one of the basic principles of developing explosive
power involves a maximum achievement of power with a minimum muscle mass increase. This principle is a priority in sport
disciplines, where competition requirements separate the athletes into weight categories (such as weightlifting, judo, boxing,
wrestling etc.). Coaches, nutritionists and doctors deal with well-known problems related to maintaining a certain weight
category in order to achieve a medal in a high level competition (Olympic Games, World Championships, etc.). This principle
is equally important in sports where the individual power index is related to the athlete’s body weight (sprint or long jump or
triple jump in athletics, gymnastics etc.).
Objectives. The purpose of our study was to investigate the evolution of the maximum individual power using a new
method based on charge contrast – the Top & Down method. The research was performed on ten bodybuilders (n=10) who
practice bodybuilding at a high level of performance.
Methods. We applied our new method, named Top & Down, in one experimental training session (three months length) containing
two planned moments (initial and final) for ordered testing. The training session involved completing sets of five power
exercises (Barbell Bench Press, Barbell Deadlift, Barbell Half Squat, Barbell Preacher Curls and Barbell Shoulder Press).
Results. Our findings showed statistically significant differences in t-distribution (p<0.05) between initial and final sessions.
Conclusions. It was concluded that the Top & Down method is an intensive and extremely useful method to increase
power output for bodybuilders with relatively high strength levels. It can be used in combination with other specific extensive
methods aimed at increasing muscle mass. The Top & Down method is an important and necessary precondition to increasing
the power index for predominantly extensive training specific to muscle mass increasing. We also recommend that the Top &
Down method should be applied in other sports in which explosive power is a determining factor of individual performance.
Key words: charge contrast method; intensive power training; extensive power training; maximum power; individual
power index; bipolar cyclic system; motor unit recruitment-derecruitment.
Similar to Resistance Training - Lab Assignment (20)
A new method to develop maximum power through charge contrast: the ”Top & Dow...
Resistance Training - Lab Assignment
1. Josh de Rooy 17226543 Resistance TrainingandPhysiology
1
Do Drop Sets Make Fatigue
Worse Versus Non-Failure
Protocol in the bench press?
Resistance Training and Physiology
By
Joshua de Rooy
Student No. 17226543
Word Count: 2529
Tables: 1
Graphs: 3
2. Josh de Rooy 17226543 Resistance TrainingandPhysiology
2
Do Drop Sets Make Fatigue Worse When Compared With 3 x 10
Introduction
Resistance training is a form of exercise which can lead to gains in strength and
hypertrophy. The amount of fatigue accumulated during resistance training can be
manipulated in a number of ways in order to achieve successive adaptations.
3. Josh de Rooy 17226543 Resistance TrainingandPhysiology
3
Factors such as volume and intensity of exercise are variables in which are often
varied in order to increase the amount of acute fatigue and associated
neuromuscular responses, combined with basal hormonal levels, and stimulation of
muscle protein synthesis (MPS) following exercise. These factors are identified as
the key stimulus in the adaptations proceeding resistance training. (1, 2)
In the attempt to enhance muscular fatigue, specific resistance techniques including
drop sets, supersets, tri sets, and forced repetition training have been practiced as a
means of increasing volume with altering intensities. These techniques are
commonly seen among bodybuilders, gym trainers and the general population. The
basis of stimulating fatigue has been used to warrant prescription of varying
intensity. The belief that high volumes of exercise performed at lower intensities with
minimal rest, enables high-threshold motor unit recruitment, underpins this
prescription type with little supporting evidence. (3, 4)
A large portion of research comparing different volumes and intensities, and their
effect of fatigue tends to agree that increased fatigue and accumulation of metabolic
by products (peripheral fatigue) was a necessary method in stimulating
neuromuscular response/adaptation, and variables contributing to hypertrophy,
including stimulation of Akt-mTOR pathways (increased MPS), and increased basal
hormonal level. The premise was to achieve this by prescribing low intensities with
little to no rest period, performed til failure.(1, 4, 5, 6, 7, 8). They tend to claim that
fatiguing protocols progressively increased larger MUs, using Hennemans size
principle to support these claims. (9) Rooney conducted one of the initial pieces of
research on the effects of fatigue as a stimulus, and found that no rest between sets
combined with a high volume resulted in a significantly higher increase in strength
than resting between sets of lower volume. Findings were based on assumption that
4. Josh de Rooy 17226543 Resistance TrainingandPhysiology
4
fatiguing protocols induced increased MU recruitment, more so than non-fatiguing
protocols, also increasing recruitment of high-threshold MUs. The assumptions made
were without having measured any mechanisms of fatigue to validate the arguments.
(4)
The idea of fatiguing resistance training has been backed up with various studies
which utilize vascular occlusion in order to enhance metabolic accumulation and
increased MU recruitment. (1, 5) Suga concluded that blood flow restriction at a low
intensity could achieve the same metabolic stress and fibre recruitment that higher
intensity training could gain. However, no EMG recordings, or such measures which
would support increased high threshold MU recruitment were utilized in the study.(5)
The other side of the research tends to agree that fatigue training protocols do not
provide a more favorable outcome in regards to strength when compared with non-
fatiguing training as long as volume is kept constant. (10, 11) It is proposed that
prescribing training to failure may increase injury risk and cause discomfort, deemed
an unnecessary approach. (11) Folland, although neuromuscular factors were not
measured, proposed an alternative theory that fatigue and metabolite accumulation
is not a necessary stimulus in order for strength gains to occur. They found similar
gains in strength between a high fatigue and low allowing longer rest periods and
decreased fatigue and comfort. The high fatigue protocol used reduced load when
failure of a given load was achieve, similar to that of a ‘drop set’. (10) Burd went on
to state that in 1 vs. 3 set until volitional exhaustion, the concern should be more
about accumulating volume, than seeking to cause failure within the muscle. They
found an increase in myofibrillar protein synthesis, through signalling the Akt-mTOR
pathways, significantly longer in 3 set vs. 1 set. (12) In addition, from an endurance
5. Josh de Rooy 17226543 Resistance TrainingandPhysiology
5
perspective, it was found that blood lactate (BL) concentration, and overall muscular
endurance was no different between training to failure or non-failure, further
supporting the fact that training to failure may not be necessary. (13)
A method used to measure approximate neuromuscular response throughout
resistance training, within the muscle, is surface electromyography (sEMG).
Increased EMG amplitude is indicative of an increase in motor unit (MU) recruitment
and MU firing rate. Both of these factors are thought to increase as the muscle
fatigues and requires more MUs in order to produce force. (12) Acute changes in the
neuromuscular system which can enhance chronic adaptation are not firmly defined,
although many aspects have been examined which may affect amplitude of EMG
signal. (2) EMG signal can be affected by many aspects including: MU recruitment
and firing rate which can indicate output from α-motoneuron, improved
syncronization of MUs, and metabolic accumulation can also affect EMG signal by
appearing to have increased muscle activation, a limitation to sEMG use. (14, 15)
Research observing effects of failure based prescriptions including ‘drop sets’ vs.
non failure or sub maximal prescription, is lacking in areas including: samples of
trained individuals, commonly practiced failure and non failure techniques, EMG
measures within these studies, and other measures analysing the types of fatigue
which may occur. Thus, the aim of this study was to analyse and compare the acute
fatigue and neuromuscular responses between a technique, the ‘drop- set’, and a
sub-maximal lower volume protocol (3 x 10). The study compares whether fatigue
and severe discomfort are needed to stimulate neuromuscular variables within
trained individuals, and determines which protocol enhances fatigue the most. The
study observes changes in sEMG signal and which protocol elicits increased activity
6. Josh de Rooy 17226543 Resistance TrainingandPhysiology
6
amongst variables. It is hypothesized that the drop set protocol will induce an
increased accumulation of peripheral fatigue, but no differences in central fatigue
measures when comparing drop sets vs. 3 x 10.
Participants
Project: Do drop-sets make fatigue worse?
After gaining 1RM, on separate testing days subjects performed 3 x 10 of
75% 1RM, and drop sets of 60%, 50%, 40%, and 30%.
Six Resistance trained males (mean ± SD; age- 20.83 ± 0.75 years, height –
177.67 ± 6.89 cm, weight 86.38 ± 3.41kg).
Training experience was of a minimum of 12 months, with all participants
training at least 3 times per week, incorporating bench press into
programmes.
MVC was taken prior to training, after each set of the 3 x 10 protocol, and
after failure at each weight on the drop set.
Pain scale was taken prior to MVC, after each set.
Primary dependant variable analysed: Maximal isometric force (N), median
frequency (Hz), RMS (mV), and numerical pain scale.
Results
Maximal isometric force after the 3 x 10 protocol (228.51 ± 85.48) was significantly
different than before exercise (418.51 ± 117.04N, p<0.04). Similarly, maximal
isometric force after the drop set protocol (142.1 ± 60.08N) was significantly different
7. Josh de Rooy 17226543 Resistance TrainingandPhysiology
7
than before (418.51 ± 117.04N, p<0.04). Drop sets showed significantly more
decreased force output than 3 x 10 protocol.
Maximal sEMG amplitude was seen to increase within the 3 x 10 protocol from first
set (0.36 ± 0.26) and last set (0.39± 0.29) within pectoralis major (p = 0.13). A
decrease was seen from the first drop set (0.26±0.06) to the last drop set (0.23±0.05,
p = 0.09).
Median frequency in pectoralis major progressively decreased in 3 x 10 protocol
from first set (39.63±4.98) to third set (36.83±4.84). Drop set protocol showed an
increased between 50% 1RM (36.27±6.41), and 30% 1RM (37.22±7.04). Following
both protocols, median frequency was at a similar level.
Pain scale saw a progressive increase in both protocols, with drop sets significantly
higher following last set (9.5±1.22), compared with 3 x 10 protocol (7.25±1.54).
8. Josh de Rooy 17226543 Resistance TrainingandPhysiology
8
Fig. 1. Median Frequency of pectoralis major is displayed in Hz (p = 0.83). Data is
shown as the mean value with confidence intervals. A strong relationship between
pectoralis major after the last set of each protocol has a strong relationship as shown
by the r value as MF was similar in each protocol (r = 0.8)
34
35
36
37
38
39
40
1 2 3 4
3 x 10
Drop Set
MedianFrequencyChange InPec(Hz)MedianFrequency(Hz)
Setnumber/drop number
9. Josh de Rooy 17226543 Resistance TrainingandPhysiology
9
Fig 2. Changes in median frequency of triceps expressed as a mean between
subjects (n = 6), were measured during each set and subsequent drop in intensity
within drop sets. Early spike was seen in drop sets, but after each protocol, median
frequency was not significantly different (p = 0.61).
57.9
57.46
57.27
61.09
56.16
57.45
57.8
53
54
55
56
57
58
59
60
61
62
1 2 3 4
Median Frequency - Triceps (Hz)
3 x 10
MedianFrequency(Hz)
Setnumber/dropnumber
10. Josh de Rooy 17226543 Resistance TrainingandPhysiology
10
Fig. 3. Pain Scale of pectoralis major is displayed numerical values (p = 0.007). Data
is shown as the mean value with confidence intervals (r = 0.99). A strong relationship
is evident between the drop set protocol and 3 x 10 as shown by the r value.
0
1
2
3
4
5
6
7
8
9
10
1 2 3 4
3 x 10
Drop Set
VAS- Numerical PainScale
PainScale
Setnumber/drop number
11. Josh de Rooy 17226543 Resistance TrainingandPhysiology
11
Repetitions Completed (Mean±S.D)
Set/weight drop 1 2 3 4
3 x 10 10±0 10±0 9±1 -
Drop Set 21.5±2.74 11.17±2.79 11.83±2.56 19.5±3.78
Fig 4. The number of repetitions completed per set and percentage 1RM of each
protocol is displayed. Data is shown as the mean value and standard deviation.
12. Josh de Rooy 17226543 Resistance TrainingandPhysiology
12
Discussion
Key findings of this study were: A drop in maximal isometric force following both
protocols, with the 3 x 10 protocol having significantly more force production than the
drop set protocol, almost two fold more, an increase in EMG amplitude from first to
last set of 3 x 10 protocol, but a decrease in EMG amplitude was seen in the drop
set protocol, no significant difference in median frequency following each protocol
was seen, and significantly more muscular pain was observed after drop sets
compared with 3 x 10 protocol.
The results of this study suggest that training to fatigue through use of drop sets
does not necessary increase the acute fatigue stimulus, or show an increase in
muscle activation when compared with a 3 x 10 protocol of higher intensity. An
increase in median frequency indicates metabolic fatigue. Although no increases
from beginning to end of either protocol can be seen, no significant difference
between groups is evident, suggesting similar accumulation of peripheral fatigue
between drop sets and 3 x 10 protocol. An increase in muscular pain observed via
the numerical pain scale indicated increased afferent feedback, inhibiting fibre
conduction, and gives an indication of damage to the fibres. Although this may
contribute to task failure, it is not necessarily proven to increase muscular fatigue.
Significantly more pain is evident within the drop sets group, raising the question, is
the pain and discomfort necessary for subsequent adaptations to occur? (11).
Increased EMG amplitude was not evident when dropping load after failure has
occurred at a given load. Activity did however significantly increase between
beginning and end of the 3 x 10 protocol, having an end EMG signal that was
significantly higher than the drop set protocol. This suggests that at 75% of 1RM,
performed not until failure, is effective in increasing motor unit recruitment, most
13. Josh de Rooy 17226543 Resistance TrainingandPhysiology
13
likely MUs of a higher threshold. It is likely that a given MU pool is recruited in the
drop set protocol, cycling its MUs in order to maintain contraction, without exhausting
fibres. These results show that the increased MU recruitment does not correlate
training to failure with low intensity, via the drop set technique.
Aaagard measured EMG amplitude, having participants perform 4-5 sets between 3
– 10RM intensities, and progressed amount of sets and intensity in the later weeks
of the study. They found that, based on increased neural output at the onset of
contraction, higher resistance protocols was able to elicit an increase in MU
recruitment and also MU firing rate. (17) These finding are in agreement to those in
the present study as fatigue isn’t the major factor in neural mechanims. Additonally,
Vila-cha compared EMG responses between strength and endurance training
groups. The strength group used a load at an intensity between 60 – 85% 1RM, and
concluded that higher intensities allowed an increase in MU recruitment and
discharge rate, without fatiguing stimulus. (18) This is consistent with the current
study which found that an intensity of 75% 1RM showed higher EMG amplitude 60%
1RM and below. McBride conducted research on different volumes of training and
compared EMG variables. It was found that multiple set groups using a load of
10RM elicited increased EMG activity, likely due to increased synchronisation, and
increased recruitment of type II muscle fibres, due to high intensity and not
specifically fatigue. (19) Similar results are also seen by Kamen, who analysed MU
discharge rates and found that, in initial strength gains, when the high force
contractions took place, MU discharge rate was significantly increased. They also
used a 3 x 10 protocol. (20)
In contrast, research stated that lower intensities (65%, 35%, and 25% of MVC) was
able to sustain this force output by recruiting further MUs within fatiguing contraction,
14. Josh de Rooy 17226543 Resistance TrainingandPhysiology
14
based on misinterpretation of EMG signal. (16) The measures of M-wave signal
recorded, represent increased muscle excitability, but not necessarily increased
recruitment of MUs. Amplitude of EMG measured at 65% of MVC was higher than
the lower intensities performed to failure of 20 and 35% of MVC. These two
measures combined suggest that higher intensities were more effective in
stimulating high threshold MU recruitment. (12, 16) These conclusions conflict with
the current studies finding, that higher intensities and non-fatiguing prescription
increases neural responses. Based on findings of the current study, the hypothesis is
rejected as results show that drop sets do not make peripheral fatigue worse, or
central fatigue.
The current study is not without limitations. Sample size was relatively small (n = 6)
due to time constraints. Small sample size limits reliability as larger sample size may
prove differing results and trends, minimizing statistical power. Small sample size
increases type 2 ever as the results may be more correlated with the hypothesis, as
it has been rejected. Between group differences may have been more significant and
relatable had sample size been larger. Other muscle that were not measured,
including the anterior deltoid, may have presented differing acute neuromuscular
responses when performing the two protocols presented. It is unknown why
metabolic fatigue changed showed a decrease from first to last set with the 3 x 10
protocol, and an inconsistent pattern within the drop set protocol seeing an initial
spike, followed by a drop. The finding made regarding bench press protocols can
only be generalized to specific barbell bench press. Dumbbell bench press, machine
chest presses (weight and pin weighted), incline, and decline bench presses may
induce differing responses and results compared to those sustained in this study.
15. Josh de Rooy 17226543 Resistance TrainingandPhysiology
15
Practical Applications
Drop sets have shown to achieve an acute fatigue stimulus, but doesn’t make
fatigue significantly worse than a 3 x 10 protocol.
Based on this study, increasing fatigue through drop sets is not effective in
maximising peripheral or central fatigue measures beyond that of a 3 x 10
protocol.
A higher resistance such as 75% of 1RM, showing enhanced MU recruitment
and firing rate, is therefore more effective in gaining the ideal neuromuscular
responses, with the absence of enhanced discomfort and pain.
Within this study, the 3 x 10 protocol is simple with no adjustment of weight
needed, allowing two minutes of rest between sets.
The preferred responses were achieved through accruing 30 repetitions at
75% 1RM, compared with 64 repetitions with the intensity being lowered 4
times for the drop set protocol.
Prescription of low volume high fatiguing protocols are likely to increase
discomfort, and enhance risk of overtraining syndrome. Therefore an ideal
prescription to elicit acute fatigue stimulus is a non-failure program consisting
of 75% 1RM of 3 sets of 10 repetitions.
16. Josh de Rooy 17226543 Resistance TrainingandPhysiology
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References
1. Takarada Y, Sato Y, Ishii N. Effects of resistance exercise combined with
vascular occlusion on muscle function in athletes. Eur j appl physiol. 2002
Feb;86(4):308-14. PubMed PMID: 11990743. Epub 2002/05/07. eng.
2. McCaulley GO, McBride JM, Cormie P, Hudson MB, Nuzzo JL, Quindry JC,
et al. Acute hormonal and neuromuscular responses to hypertrophy, strength
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