This document summarizes research from the Fitness Research 2013 publication. It describes several studies including one comparing energy expenditure and step counts across four group exercise classes (BodyCombat, BodyPump, BodyBalance, BodyAttack). The study found that BodyAttack and BodyCombat resulted in the highest energy expenditure and step counts. Another study compared lower body strength between female soccer players and strength athletes, finding the strength athletes had higher stationary lunge strength. A third study examined anterior knee displacement during exercises for ACL-deficient and healthy knees.
This summary provides the key points from the document in 3 sentences:
The document discusses 3 studies that examined the effects of creatine monohydrate supplementation combined with resistance training on muscular strength and endurance. The studies found that subjects who took creatine monohydrate supplements showed significant increases in measures of muscular strength like 1 rep max for bench press and leg press compared to placebo groups. The studies support the hypothesis that creatine supplementation increases phosphocreatine levels and ATP production, leading to greater muscular strength and endurance gains with resistance training.
Recovery modalities aim to minimize fatigue from training and competition to optimize performance. Key modalities discussed include cryotherapy, contrast temperature water immersion, recovery nutrition, and active recovery. However, research on the efficacy of these modalities has shown mixed results, with no clear evidence that cryotherapy, contrast temperature water immersion, massage, active recovery, or electrical muscle stimulation provide advantages over passive recovery. While coaches aim to aid the perception of full recovery in athletes, the evidence for physiological benefits of current popular recovery modalities is lacking.
Physical activity levels of obese children attending a residential weight-‐l...FusePhysicalActivityGroup
1. The study examined the physical activity levels of obese children attending a residential weight-loss camp.
2. Results showed that obese children can exceed physical activity guidelines of 60 minutes per day when in a supportive physical activity environment.
3. Within the camp environment, there was variability in physical activity achieved between weight categories. Activity categories like sports and swimming achieved higher levels of moderate to vigorous physical activity than other activities.
4. The findings suggest that total physical activity is achieved through accumulation over multiple activity sessions rather than high intensity in single sessions. The right environment, activity choices, and skill development are keys to promoting physical activity in obese children.
Circuit training vs cardiovascular endurance exercise (research)Joshua Plisko
This document summarizes a study that compared the effects of circuit training versus traditional cardiovascular endurance exercise in physical education classes. The study found that a six-week circuit training protocol significantly improved students' fitness levels on the PACER assessment, with a 63% greater increase compared to students who did traditional endurance exercise. The purpose of the study was to test an alternative training method to the commonly used jogging in PE classes and see its impact on fitness. It used a causal comparative design to examine ninth grade students assigned to either a circuit training or endurance exercise group that trained 3 times per week.
The document summarizes a study that compared the effects of traditional resistance training versus instability resistance training on strength, power, and velocity in untrained men over seven weeks. The study found that while both training programs improved the men's performance, there was no significant difference between the results of the two groups. The document concludes that for healthy, active individuals, either traditional weight training or instability training can effectively increase strength, and a combination of the two may be most beneficial for athletes.
This document distinguishes between moderate and vigorous physical activity, defining each by calories burned per minute and MET levels. It provides guidelines for weekly amounts of each, and examples of activities that fall under moderate or vigorous intensity. The document also discusses appropriate levels of intensity for different demographics and lists pros and cons of both moderate and vigorous physical activity relating to physical and psychological health. It concludes that physical activity benefits everyone, while vigorous intensity is best for advanced exercisers.
This document summarizes research on the effectiveness of body weight supported treadmill training (BWSTT) compared to treadmill training alone for improving gait and endurance in children with cerebral palsy. It finds that BWSTT may be more effective, especially for children with more severe impairments in levels IV and V on the Gross Motor Function Classification Scale. BWSTT can improve stride length, step length, walking speed and endurance. Treadmill training alone also provides benefits like increased walking speed and endurance but BWSTT may provide additional improvements in gait mechanics.
Analysis of the physical fitness of the physical education professional stude...Sports Journal
The purpose of this study was to compare the selected physical fitness variables of the Physical
Education Professional students participated in the different competition levels. To achieve the purpose,
eighty three male physical education students studying B.P.Ed. Courses at Alvas B.P.Ed. Moddigere and
General Kariyappa B.P.Ed. College Shimogga during 2015 with age ranging 18-25 were selected at
random. They had their credit in participating Intercollegiate, South Zone and All India competitions.
The physical fitness variables selected for the study were the Shoulder Strength (Pull ups in nos.);
Abdominal Strength (Sit ups in nos.); Agility (Shuttle Run in secs.); Speed (50 meters dash in secs.);
Explosive Power (Standing Broad Jump in meters) and Cardiovascular Endurance (600 Meters Run/Walk
in minutes). One-way analysis of variance (ANOVA) was used to find out the significant difference
among different disciplines. Further the Scheffe’s Post Hoc test was used to find the significant
difference in paired mean scores. It was concluded that there was a significant difference in the Pull Ups,
Sit Ups and Speed of the Physical Education Professional students participated in the different
competition levels. A better understanding of these relationships will help to understand the power and
endurance and also help to plan sport specific strength training at South Zone, All India and National
level athletes.
This summary provides the key points from the document in 3 sentences:
The document discusses 3 studies that examined the effects of creatine monohydrate supplementation combined with resistance training on muscular strength and endurance. The studies found that subjects who took creatine monohydrate supplements showed significant increases in measures of muscular strength like 1 rep max for bench press and leg press compared to placebo groups. The studies support the hypothesis that creatine supplementation increases phosphocreatine levels and ATP production, leading to greater muscular strength and endurance gains with resistance training.
Recovery modalities aim to minimize fatigue from training and competition to optimize performance. Key modalities discussed include cryotherapy, contrast temperature water immersion, recovery nutrition, and active recovery. However, research on the efficacy of these modalities has shown mixed results, with no clear evidence that cryotherapy, contrast temperature water immersion, massage, active recovery, or electrical muscle stimulation provide advantages over passive recovery. While coaches aim to aid the perception of full recovery in athletes, the evidence for physiological benefits of current popular recovery modalities is lacking.
Physical activity levels of obese children attending a residential weight-‐l...FusePhysicalActivityGroup
1. The study examined the physical activity levels of obese children attending a residential weight-loss camp.
2. Results showed that obese children can exceed physical activity guidelines of 60 minutes per day when in a supportive physical activity environment.
3. Within the camp environment, there was variability in physical activity achieved between weight categories. Activity categories like sports and swimming achieved higher levels of moderate to vigorous physical activity than other activities.
4. The findings suggest that total physical activity is achieved through accumulation over multiple activity sessions rather than high intensity in single sessions. The right environment, activity choices, and skill development are keys to promoting physical activity in obese children.
Circuit training vs cardiovascular endurance exercise (research)Joshua Plisko
This document summarizes a study that compared the effects of circuit training versus traditional cardiovascular endurance exercise in physical education classes. The study found that a six-week circuit training protocol significantly improved students' fitness levels on the PACER assessment, with a 63% greater increase compared to students who did traditional endurance exercise. The purpose of the study was to test an alternative training method to the commonly used jogging in PE classes and see its impact on fitness. It used a causal comparative design to examine ninth grade students assigned to either a circuit training or endurance exercise group that trained 3 times per week.
The document summarizes a study that compared the effects of traditional resistance training versus instability resistance training on strength, power, and velocity in untrained men over seven weeks. The study found that while both training programs improved the men's performance, there was no significant difference between the results of the two groups. The document concludes that for healthy, active individuals, either traditional weight training or instability training can effectively increase strength, and a combination of the two may be most beneficial for athletes.
This document distinguishes between moderate and vigorous physical activity, defining each by calories burned per minute and MET levels. It provides guidelines for weekly amounts of each, and examples of activities that fall under moderate or vigorous intensity. The document also discusses appropriate levels of intensity for different demographics and lists pros and cons of both moderate and vigorous physical activity relating to physical and psychological health. It concludes that physical activity benefits everyone, while vigorous intensity is best for advanced exercisers.
This document summarizes research on the effectiveness of body weight supported treadmill training (BWSTT) compared to treadmill training alone for improving gait and endurance in children with cerebral palsy. It finds that BWSTT may be more effective, especially for children with more severe impairments in levels IV and V on the Gross Motor Function Classification Scale. BWSTT can improve stride length, step length, walking speed and endurance. Treadmill training alone also provides benefits like increased walking speed and endurance but BWSTT may provide additional improvements in gait mechanics.
Analysis of the physical fitness of the physical education professional stude...Sports Journal
The purpose of this study was to compare the selected physical fitness variables of the Physical
Education Professional students participated in the different competition levels. To achieve the purpose,
eighty three male physical education students studying B.P.Ed. Courses at Alvas B.P.Ed. Moddigere and
General Kariyappa B.P.Ed. College Shimogga during 2015 with age ranging 18-25 were selected at
random. They had their credit in participating Intercollegiate, South Zone and All India competitions.
The physical fitness variables selected for the study were the Shoulder Strength (Pull ups in nos.);
Abdominal Strength (Sit ups in nos.); Agility (Shuttle Run in secs.); Speed (50 meters dash in secs.);
Explosive Power (Standing Broad Jump in meters) and Cardiovascular Endurance (600 Meters Run/Walk
in minutes). One-way analysis of variance (ANOVA) was used to find out the significant difference
among different disciplines. Further the Scheffe’s Post Hoc test was used to find the significant
difference in paired mean scores. It was concluded that there was a significant difference in the Pull Ups,
Sit Ups and Speed of the Physical Education Professional students participated in the different
competition levels. A better understanding of these relationships will help to understand the power and
endurance and also help to plan sport specific strength training at South Zone, All India and National
level athletes.
Case study for rugby athlete in rehabilitationDaniel Kapsis
This case study examined an 8-week nutritional intervention for a rugby player undergoing rehabilitation for a shoulder injury. The intervention consisted of a 3,400 kcal per day diet with high protein and carbohydrates, as well as creatine and whey protein supplements. The athlete gained 5.2 kg total, of which 4.9 kg was lean muscle mass while maintaining his body fat percentage. Arm measurements increased significantly, indicating muscle hypertrophy. The intervention successfully helped the athlete rapidly gain muscle mass during rehabilitation without increasing body fat.
Interval training involves alternating between high-intensity exercise bursts and lower-intensity recovery periods. It is more effective for fat loss and fitness gains than steady-state cardio according to research. High-intensity intervals put more stress on the body, elevating heart rate and breathing more than moderate exercise. This triggers a post-workout "afterburn" where the body continues burning calories for up to 48 hours to replace depleted energy stores. Both short-term and long-term benefits include increased fat burning, improved cardiovascular fitness, and a body that is better at converting calories to muscle instead of storing them as fat.
Six young women participated in a 16-week weightlifting training program consisting of exercises like squats, presses, and snatches. The training was divided into two 8-week blocks, with the first focusing on higher reps and the second on increased intensity. After training, the women experienced a decrease in body fat percentage of 3.85% on average without significant loss of body weight or muscle mass. The results suggest that weightlifting can positively alter body composition in young women by reducing body fat. However, the small sample size limits conclusions about its selective effects on fat loss. Overall, weightlifting appears to be a useful fitness activity for both normal and overweight young women.
This study examined the effect of performing multiple sets of bodyweight squats on subsequent countermovement jump height performance in six healthy female athletes. The participants performed three sets of 10 bodyweight squats with 30 seconds of rest between sets, followed by countermovement jumps at 2 and 4 minutes post-exercise. Jump height was significantly greater at 2 and 4 minutes compared to baseline, indicating that performing bodyweight squats can induce post-activation potentiation and improve jumping performance for up to 4 minutes following exercise. This is the first study to demonstrate that unloaded exercises alone can provide a sufficient stimulus to enhance athletic performance.
Effect of Body Combat exercises on selected physical fitness components of sc...Sports Journal
The objective of the study was to assess the effect of body combat exercises on selected physical fitness components of school boys aged 14-16 years. Fifty (50) boys, aged from 14-16 years, were volunteered as subjects for this study. The selected variable for the study was cardiovascular endurance and muscular strength and for measuring cardiovascular endurance and muscular strength Harvard Step Test and sit-up tests were taken into consideration. Body combat exercises were intervened for the period of eight (8) weeks. This experimental design consists of an experimental group which was compared with a control group for the testing the effects of Body Combat exercise training program on cardiovascular endurance and muscular strength component. This experimental design was Non-equivalent control groups Design (pretest/post-test) where the experimental group received the Body combat exercise training program and the control group did not. The collected data were analyzed by using One Way ANCOVA. It was found that after the Eight weeks training programme there was a significant improvement in the cardiovascular endurance and Muscular Strength of school boys.
This document discusses periodized training models for elite kayakers. It outlines the objectives of reviewing sport kayaking, evaluating training models, and identifying stages of a periodized model. Traditional periodized training has limitations like excessive fatigue and inability to multi-peak. Current literature shows blocked periodization improves performance and allows for multi-peak training while minimizing fatigue and improving strength, endurance, and adaptation to training.
What every Adult needs to know about Strength TrainingThe York School
The document discusses the benefits of strength training for weight loss and wellness compared to dieting or cardio alone. It notes that strength training helps avoid muscle and metabolic rate loss due to aging by increasing muscle mass and resting metabolism. The summary also highlights that strength training can effectively reduce body fat levels when combined with other exercise over a period of 10-12 weeks according to several cited studies.
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.
Block and traditional periodization and the unpredictable performance periodu3061947
1. An unpredictable performance period refers to periods in training where intensity is manipulated and a minimal number of abilities are focused on consecutively rather than developing many components simultaneously as in traditional periodization.
2. A study found that a block periodization model using half the total training volume but with a 10% higher workload accumulation over targeted phases resulted in better performance improvements compared to a traditional model.
3. The block training model is more efficient at producing strength gains than a daily undulating periodization model.
Impact of Fixture Congestion on Indices of Performance & Recovery in Youth So...Chris Hattersley
This study examined the impact of fixture congestion (two competitive matches within seven days) on physical performance and recovery in 9 elite male youth soccer players aged 17.6 years. Players underwent physical testing and subjective recovery assessments after single game weeks and double game weeks. The results showed significantly greater muscle soreness and poorer subjective recovery status after double game weeks compared to single game weeks, particularly at 24, 48, and 72 hours post-match. Total distance and high-intensity distance covered were also moderately lower during double game week matches compared to single game week matches. This suggests that fixture congestion negatively impacts physical output during matches and speed of recovery in elite youth soccer players.
Complete literature review (Joel Huskisson 641817)Joel Huskisson
Resistance training causes several muscle adaptations that can improve athletic performance. Muscle hypertrophy occurs through increases in both muscle fiber size (hypertrophy) and number (hyperplasia), though fiber hypertrophy has stronger evidence. Fiber hypertrophy varies by fiber type, with type II fibers showing greater increases. Fiber angle also increases in most studies, contributing to strength gains. Evidence for increases in fiber length and whole muscle size is mixed and dependent on training variables like load, velocity and volume. Neural adaptations provide initial strength improvements for untrained individuals.
Abstract
Background and purpose: Diet and muscle fiber type are all major factors in predicting intramuscular carnosine concentration [1]. Constituent substrate availability, including the amino acids L-histidine and more specifically beta alanine, play the greatest role in determining the concentration of intramuscular carnosine, a potent intracellular Hydrogen ion buffer. The purpose of this review is to analyze the efficacy of beta alanine supplementation on exercise performance, specifically activities relying on anaerobic glycolysis.
Method: The review included articles from peer-reviewed journals with sufficient data related to the purpose and focus of the study. Inclusion criteria included randomized control trials, systematic reviews and meta-analysis published since 2007.
Results: Twenty relevant studies were identified; various experimental protocols were employed, including both acute and chronic effects of beta alanine supplementation on physical performance. All studies were published 2007 through 2017, providing a robust overview of experimentation over the last 10 years.
Discussion and conclusion: Among studies analyzed in this mini-review, the consensus reached regarding the efficacy of beta alanine supplementation for performance enhancement was relatively positive. Most studies followed similar supplementary strategies, consuming anywhere from 1.6 to 6.4g/day for 2 to 10 weeks. The majority of these studies demonstrated statistically significant increases in intramuscular carnosine content, a physiological parameter that is positively correlated with sprinting and power performance. Many studies presented results in support of enhanced muscular endurance performance subsequent to supplementation relative to the placebo group. Researchers also noted a decline in peak aerobic capacity concurrent to a delay in the onset of blood lactate accumulation, supporting the notion of enhanced glycolytic capacity. More research is necessary to identify optimal dosing strategies for performance optimization across the spectrum of physical activities.
This document examines the differences between whey and casein protein supplements for building muscle mass and performance. It reviews studies that have compared the two supplements when taken with exercise. The results showed that whey protein seemed to favor highly trained individuals for further muscle growth, while casein was more effective for untrained or overweight individuals. Overall, both whey and casein supplements are excellent for enhancing muscle gains from exercise, with little difference between the two. The document recommends further studies directly comparing programs that utilize both whey and casein versus each individually.
Effects of the Yo-Yo IR1 as a HIIT tool on the Body Composition and Aerobic C...Robert Ferris
Presentation of the results of a trial conducted by Robert Ferris, Andrew Atkinson, Andy Grannell and Aodhán McEntee in 2013, which investigated the potential efficacy of the Yo-Yo Intermittent Recovery Test Version 1 as a tool for high-intensity interval training in untrained males aged 18-30 years.
This study was conducted as part of our final year thesis for the awarding of the degree BSc. Health & Performance Science at University College Dublin.
Sources for all imagery and sources listed in references section where possible. I do not claim ownership of any images or graphics. Slides for educational purposes only, and should not replace clinical judgement. No monetary gain was made for this work.
Despite there being no universally agreed definition for functional training, the use of the term remains very popular in the health and fitness industry. Functional training has been described as any form of exercise or device that increases complexity or increases the stability demand, whilst loading the muscular and connective tissues through more than one plane of motion. Therefore, the purpose of this presentation is to review a number of studies which have utilised commonly used functional training devices, such as: kettlebells, ropes, sand bags and suspension cables.
High-velocity muscular power training improves functional outcome measures in...Chris Hattersley
High-velocity muscular power training can improve functional outcomes in older adults according to a systematic review. The review examined 8 studies with 328 total participants comparing high-velocity training to no training or traditional resistance training. High-velocity training focused on exercises using maximum intended movement velocity, especially for the lower limbs. Various functional outcome measures showed small to large improvements, such as increased walking and stair climbing speed. However, some studies noted potential safety issues like injuries that could be prevented with proper pre-conditioning and exercise selection.
The document summarizes the sports science services at the Singapore Sports School. It provides integrated services including physiotherapy, strength and conditioning coaching, nutrition guidance, psychology support, and biomechanics analysis to empower young athletes and enhance performance excellence. Sports scientists take a biological rather than chronological approach, categorizing athletes into pre-puberty, peri-puberty, and post-puberty groups to tailor training programs and injury prevention strategies. The school also conducts applied research and partners with local and international organizations to establish long-term athlete development models.
La Unión Europea ha acordado un paquete de sanciones contra Rusia por su invasión de Ucrania. Las sanciones incluyen restricciones a las importaciones de productos rusos clave como el acero y la madera, así como medidas contra bancos y funcionarios rusos. Los líderes de la UE esperan que las sanciones aumenten la presión económica sobre Rusia y la disuadan de continuar su agresión contra Ucrania.
Strength training for sport - FILEX 2013Mark McKean
The document discusses differences between general gym strength training programs and sport-specific strength training. It outlines the science behind strength training goals for different sports, including maximal strength, contraction speed, and force output. It provides examples of typical weekly strength training schedules for various athletes and tips for coaches on effective exercise selection, programming, and progression for sport-specific strength training.
Case study for rugby athlete in rehabilitationDaniel Kapsis
This case study examined an 8-week nutritional intervention for a rugby player undergoing rehabilitation for a shoulder injury. The intervention consisted of a 3,400 kcal per day diet with high protein and carbohydrates, as well as creatine and whey protein supplements. The athlete gained 5.2 kg total, of which 4.9 kg was lean muscle mass while maintaining his body fat percentage. Arm measurements increased significantly, indicating muscle hypertrophy. The intervention successfully helped the athlete rapidly gain muscle mass during rehabilitation without increasing body fat.
Interval training involves alternating between high-intensity exercise bursts and lower-intensity recovery periods. It is more effective for fat loss and fitness gains than steady-state cardio according to research. High-intensity intervals put more stress on the body, elevating heart rate and breathing more than moderate exercise. This triggers a post-workout "afterburn" where the body continues burning calories for up to 48 hours to replace depleted energy stores. Both short-term and long-term benefits include increased fat burning, improved cardiovascular fitness, and a body that is better at converting calories to muscle instead of storing them as fat.
Six young women participated in a 16-week weightlifting training program consisting of exercises like squats, presses, and snatches. The training was divided into two 8-week blocks, with the first focusing on higher reps and the second on increased intensity. After training, the women experienced a decrease in body fat percentage of 3.85% on average without significant loss of body weight or muscle mass. The results suggest that weightlifting can positively alter body composition in young women by reducing body fat. However, the small sample size limits conclusions about its selective effects on fat loss. Overall, weightlifting appears to be a useful fitness activity for both normal and overweight young women.
This study examined the effect of performing multiple sets of bodyweight squats on subsequent countermovement jump height performance in six healthy female athletes. The participants performed three sets of 10 bodyweight squats with 30 seconds of rest between sets, followed by countermovement jumps at 2 and 4 minutes post-exercise. Jump height was significantly greater at 2 and 4 minutes compared to baseline, indicating that performing bodyweight squats can induce post-activation potentiation and improve jumping performance for up to 4 minutes following exercise. This is the first study to demonstrate that unloaded exercises alone can provide a sufficient stimulus to enhance athletic performance.
Effect of Body Combat exercises on selected physical fitness components of sc...Sports Journal
The objective of the study was to assess the effect of body combat exercises on selected physical fitness components of school boys aged 14-16 years. Fifty (50) boys, aged from 14-16 years, were volunteered as subjects for this study. The selected variable for the study was cardiovascular endurance and muscular strength and for measuring cardiovascular endurance and muscular strength Harvard Step Test and sit-up tests were taken into consideration. Body combat exercises were intervened for the period of eight (8) weeks. This experimental design consists of an experimental group which was compared with a control group for the testing the effects of Body Combat exercise training program on cardiovascular endurance and muscular strength component. This experimental design was Non-equivalent control groups Design (pretest/post-test) where the experimental group received the Body combat exercise training program and the control group did not. The collected data were analyzed by using One Way ANCOVA. It was found that after the Eight weeks training programme there was a significant improvement in the cardiovascular endurance and Muscular Strength of school boys.
This document discusses periodized training models for elite kayakers. It outlines the objectives of reviewing sport kayaking, evaluating training models, and identifying stages of a periodized model. Traditional periodized training has limitations like excessive fatigue and inability to multi-peak. Current literature shows blocked periodization improves performance and allows for multi-peak training while minimizing fatigue and improving strength, endurance, and adaptation to training.
What every Adult needs to know about Strength TrainingThe York School
The document discusses the benefits of strength training for weight loss and wellness compared to dieting or cardio alone. It notes that strength training helps avoid muscle and metabolic rate loss due to aging by increasing muscle mass and resting metabolism. The summary also highlights that strength training can effectively reduce body fat levels when combined with other exercise over a period of 10-12 weeks according to several cited studies.
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.
Block and traditional periodization and the unpredictable performance periodu3061947
1. An unpredictable performance period refers to periods in training where intensity is manipulated and a minimal number of abilities are focused on consecutively rather than developing many components simultaneously as in traditional periodization.
2. A study found that a block periodization model using half the total training volume but with a 10% higher workload accumulation over targeted phases resulted in better performance improvements compared to a traditional model.
3. The block training model is more efficient at producing strength gains than a daily undulating periodization model.
Impact of Fixture Congestion on Indices of Performance & Recovery in Youth So...Chris Hattersley
This study examined the impact of fixture congestion (two competitive matches within seven days) on physical performance and recovery in 9 elite male youth soccer players aged 17.6 years. Players underwent physical testing and subjective recovery assessments after single game weeks and double game weeks. The results showed significantly greater muscle soreness and poorer subjective recovery status after double game weeks compared to single game weeks, particularly at 24, 48, and 72 hours post-match. Total distance and high-intensity distance covered were also moderately lower during double game week matches compared to single game week matches. This suggests that fixture congestion negatively impacts physical output during matches and speed of recovery in elite youth soccer players.
Complete literature review (Joel Huskisson 641817)Joel Huskisson
Resistance training causes several muscle adaptations that can improve athletic performance. Muscle hypertrophy occurs through increases in both muscle fiber size (hypertrophy) and number (hyperplasia), though fiber hypertrophy has stronger evidence. Fiber hypertrophy varies by fiber type, with type II fibers showing greater increases. Fiber angle also increases in most studies, contributing to strength gains. Evidence for increases in fiber length and whole muscle size is mixed and dependent on training variables like load, velocity and volume. Neural adaptations provide initial strength improvements for untrained individuals.
Abstract
Background and purpose: Diet and muscle fiber type are all major factors in predicting intramuscular carnosine concentration [1]. Constituent substrate availability, including the amino acids L-histidine and more specifically beta alanine, play the greatest role in determining the concentration of intramuscular carnosine, a potent intracellular Hydrogen ion buffer. The purpose of this review is to analyze the efficacy of beta alanine supplementation on exercise performance, specifically activities relying on anaerobic glycolysis.
Method: The review included articles from peer-reviewed journals with sufficient data related to the purpose and focus of the study. Inclusion criteria included randomized control trials, systematic reviews and meta-analysis published since 2007.
Results: Twenty relevant studies were identified; various experimental protocols were employed, including both acute and chronic effects of beta alanine supplementation on physical performance. All studies were published 2007 through 2017, providing a robust overview of experimentation over the last 10 years.
Discussion and conclusion: Among studies analyzed in this mini-review, the consensus reached regarding the efficacy of beta alanine supplementation for performance enhancement was relatively positive. Most studies followed similar supplementary strategies, consuming anywhere from 1.6 to 6.4g/day for 2 to 10 weeks. The majority of these studies demonstrated statistically significant increases in intramuscular carnosine content, a physiological parameter that is positively correlated with sprinting and power performance. Many studies presented results in support of enhanced muscular endurance performance subsequent to supplementation relative to the placebo group. Researchers also noted a decline in peak aerobic capacity concurrent to a delay in the onset of blood lactate accumulation, supporting the notion of enhanced glycolytic capacity. More research is necessary to identify optimal dosing strategies for performance optimization across the spectrum of physical activities.
This document examines the differences between whey and casein protein supplements for building muscle mass and performance. It reviews studies that have compared the two supplements when taken with exercise. The results showed that whey protein seemed to favor highly trained individuals for further muscle growth, while casein was more effective for untrained or overweight individuals. Overall, both whey and casein supplements are excellent for enhancing muscle gains from exercise, with little difference between the two. The document recommends further studies directly comparing programs that utilize both whey and casein versus each individually.
Effects of the Yo-Yo IR1 as a HIIT tool on the Body Composition and Aerobic C...Robert Ferris
Presentation of the results of a trial conducted by Robert Ferris, Andrew Atkinson, Andy Grannell and Aodhán McEntee in 2013, which investigated the potential efficacy of the Yo-Yo Intermittent Recovery Test Version 1 as a tool for high-intensity interval training in untrained males aged 18-30 years.
This study was conducted as part of our final year thesis for the awarding of the degree BSc. Health & Performance Science at University College Dublin.
Sources for all imagery and sources listed in references section where possible. I do not claim ownership of any images or graphics. Slides for educational purposes only, and should not replace clinical judgement. No monetary gain was made for this work.
Despite there being no universally agreed definition for functional training, the use of the term remains very popular in the health and fitness industry. Functional training has been described as any form of exercise or device that increases complexity or increases the stability demand, whilst loading the muscular and connective tissues through more than one plane of motion. Therefore, the purpose of this presentation is to review a number of studies which have utilised commonly used functional training devices, such as: kettlebells, ropes, sand bags and suspension cables.
High-velocity muscular power training improves functional outcome measures in...Chris Hattersley
High-velocity muscular power training can improve functional outcomes in older adults according to a systematic review. The review examined 8 studies with 328 total participants comparing high-velocity training to no training or traditional resistance training. High-velocity training focused on exercises using maximum intended movement velocity, especially for the lower limbs. Various functional outcome measures showed small to large improvements, such as increased walking and stair climbing speed. However, some studies noted potential safety issues like injuries that could be prevented with proper pre-conditioning and exercise selection.
The document summarizes the sports science services at the Singapore Sports School. It provides integrated services including physiotherapy, strength and conditioning coaching, nutrition guidance, psychology support, and biomechanics analysis to empower young athletes and enhance performance excellence. Sports scientists take a biological rather than chronological approach, categorizing athletes into pre-puberty, peri-puberty, and post-puberty groups to tailor training programs and injury prevention strategies. The school also conducts applied research and partners with local and international organizations to establish long-term athlete development models.
La Unión Europea ha acordado un paquete de sanciones contra Rusia por su invasión de Ucrania. Las sanciones incluyen restricciones a las importaciones de productos rusos clave como el acero y la madera, así como medidas contra bancos y funcionarios rusos. Los líderes de la UE esperan que las sanciones aumenten la presión económica sobre Rusia y la disuadan de continuar su agresión contra Ucrania.
Strength training for sport - FILEX 2013Mark McKean
The document discusses differences between general gym strength training programs and sport-specific strength training. It outlines the science behind strength training goals for different sports, including maximal strength, contraction speed, and force output. It provides examples of typical weekly strength training schedules for various athletes and tips for coaches on effective exercise selection, programming, and progression for sport-specific strength training.
Shoulder strength ratios – stability, rom and muscle balance.Mark McKean
This session discusses shoulder strength ratios, scapula position and stability, and flexibility. Research shows ideal strength ratios between rotator cuff and deltoid muscles, as well as exercises to target key shoulder stabilizers like the trapezius and serratus anterior. Maintaining proper thoracic curve and scapula position is important for shoulder health. Flexibility can decrease in overhead athletes and bodybuilders, potentially increasing injury risk. Program design should focus on teaching proper movement patterns before increasing load or difficulty.
This document discusses human posture evolution from four-legged ancestors to modern two-legged humans. It covers how upright posture developed over millions of years, allowing for traits like throwing, carrying and an enlarged brain. While bipedalism provided advantages, it also introduced challenges like lower back problems. The document outlines ideal spinal and body alignment for good posture and how this impacts health, strength, flexibility and movement. It concludes by previewing a second session on observing common movement problems and examples of good and poor movements like walking, squatting and rotating.
FILEX 2014 Training paralympic athletes Mark McKean
This document discusses strength training considerations for athletes with disabilities. It begins by providing background on the author's experience coaching Paralympic swimmers. It then describes the classification system for Paralympic athletes and how impairments in the upper and lower body can impact training. The majority of the document focuses on specific challenges and solutions for strength training athletes with amputations or differences in their fingers/hands, arms, toes/feet and legs. It emphasizes the need to be creative and collaborate with athletes to modify exercises appropriately for each impairment.
ASCA conference 2011 - Overhead Pressing Mark McKean
The document discusses a study that analyzed overhead pressing movements to quantify the effects on shoulder and spinal range of motion. The study found:
1) Overhead pressing behind the head resulted in greater cervical spine flexion but less thoracic extension compared to pressing in front of the head.
2) Females displayed increased lumbar flexion throughout the movement while males maintained lumbar lordosis.
3) Range of shoulder flexion, abduction, and rotation were within normal passive ranges except for males performing behind-head presses who exceeded rotation limits.
4) Pressing behind the head placed the cervical spine in a flexed starting position while the front press began from a lordotic position.
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help protect against mental illness and improve symptoms.
This document discusses how a typical gym program is not optimal for strength training for sports. It outlines how sport-specific strength training differs in its goals, exercises, and periodization compared to general gym programs. The document then provides details on the science of strength training, including different strength qualities, factors that affect strength, and explosive strength deficit. It also includes examples of typical weekly training schedules for different athletes.
The document discusses ideal spinal alignment and common spinal deviations. The ideal spine has straight alignment from the side and front views, with natural curves in the cervical, thoracic, and lumbar regions. Common deviations include flat backs with an extended lumbar spine and sway backs with a flattened lumbar spine and tilted pelvis. Hunchbacks have an extended lumbar spine and flexed thoracic spine, while soldiers have an extended lumbar spine and backwards leaning thoracic spine. Maintaining proper spinal alignment requires balanced muscle strength and flexibility throughout the back and hips.
This document discusses research on ideal shoulder posture and strong arms. It provides information on testing shoulder flexibility and posture, including the shoulder flexion test, shoulder rotation test, and PEC minor test. It discusses concepts like square shoulders, flexible shoulders, and muscle balance and strength ratios for the shoulders. The researcher, Dr. Mark McKean PhD, conducted studies on shoulder posture and strength.
This document discusses ideal hip posture and how to assess your own posture. It outlines that ideal posture involves the lumbar curve, pelvic angle, and hip joints being in proper alignment. The "2 out of 3 rule" states that if 2 of these 3 areas are out of alignment, the hips are tilted either anteriorly or posteriorly. Anterior tilt involves a deeper lumbar curve, higher pelvis, and increased hip flexion, while posterior tilt is the reverse. The document provides tests to assess your hip posture and discusses how anterior or posterior tilt can result in having a prominent or recessed gluteal region. Maintaining proper hip posture and glute function is important for stability, balance, and absorbing impacts.
Physical literacy presenation USC Sport conferenceMark McKean
This document summarizes research on physical literacy and movement competency in children. It discusses how low physical literacy is linked to issues like obesity and inactivity. The research aims to assess movement competency in primary school children using tests of 7 fundamental movements and skills. Initial results show a relationship between better performance on movement tests and meeting daily physical activity guidelines. Girls generally scored higher than boys. The research will next implement an intervention using movement breaks and modified PE lessons to improve competency over the school year while monitoring changes. The goal is to better understand movement competency and how it relates to lifestyle factors and physical literacy.
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Movement competency presentation ACHPER 2014 conferenceMark McKean
The document summarizes a presentation given by Dr. Mark McKean on using seven common movements as a screening tool to assess physical literacy and movement competency in children. It discusses research showing declining physical activity and rising obesity in Australian children. The presentation outlines a study that tested over 1,200 primary school children on seven fundamental movements and their relationship to physical activity, BMI, and motor skills. Preliminary results showed lower movement scores correlated with less daily activity. An intervention integrating movement into the school day improved test scores and classroom behavior over one year. The research aims to develop quantifiable measures of physical literacy and identify ways to improve movement competency from childhood.
Immunomudulators in multiple_sclerosisSantosh Dash
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Lab diagnosis of Autoimmune EncephalitisSantosh Dash
This document provides information on laboratory diagnosis and workup for patients suspected of having autoimmune encephalitis. It discusses several key points:
- Autoimmune encephalitis is characterized by neurological symptoms caused by autoantibodies against neuronal surface or synaptic proteins.
- When evaluating a patient, tests should aim to confirm the diagnosis through detection of autoantibodies in blood or CSF, exclude other causes through CSF and imaging studies, and identify any clinical features associated with specific autoantibodies.
- The two main assays used are tissue-based assays for initial screening and cell-based assays for confirmation. EEG may show non-specific slowing or epileptiform activity. Continuous EEG monitoring can help detect non
Effect of Yogasana Training on Low Back Pain among College Playersiosrjce
The subjects of the study were 40 students from SGGS Khalsa College Mahilpur, District
Hoshiarpur, India and the subjects were divided into two groups. One control group and one experimental
group. Ayurvedic massage training for 3 month was assigned to experimental group (5 days a week) and control
group was not allowed to undergo any experimental treatment, but they are permitted to do their daily routine
work. From the selected subjects (N=40) pretest (initial) and post test (after training) was conducted on the
criterion measures (Sit and Reach Test, Trunk Extension Test, Bridge Up Test, Sit Up Test and assessment of
pain through visual analogue) at the start and the end of the experimental training programme. The data
pertaining to selected hematological variables were analyzed by t- ratio to determine the difference between
initial and final mean for control group and experimental group. The significant difference was seen at 0.05
level of confidence (0.05 = 4.096). The study concluded that there is a significant improvement in reducing the
low back pain due to Ayurvedic massage training programme
An aquatic exercise program improved muscular strength, endurance, work and power in patients with multiple sclerosis. For the lower extremities, knee extensor peak torque significantly increased from pre- to mid-trial. Fatigue and work values improved significantly from pre- to post-trial. For the upper extremities, all force measurements significantly increased from pre- to post-trial. Power and total work values also improved significantly, though no significant change in fatigue was found. The results indicate aquatic exercise can induce positive changes to muscular functioning for individuals with multiple sclerosis.
The document discusses the results of the 10th annual worldwide survey of fitness trends conducted by the American College of Sports Medicine (ACSM). Some key findings include:
- Wearable technology surpassed body weight training and high-intensity interval training as the top trend for 2017.
- Educated, certified, and experienced fitness professionals remained in the top 5 trends.
- Over 2,000 fitness professionals from around the world participated in the survey.
- The survey helps guide the health and fitness industry in programming for the upcoming year.
The Correct Sequencing of Strength Training and Aerobic ExerciseAngel Woods
This document discusses the sequencing of strength training and aerobic exercise. Two studies found that performing strength training before endurance training led to greater fatigue and reduced running performance, while endurance training before strength led to better results. However, strength before aerobic may be better for gaining muscle. Overall, the optimal sequence depends on individual fitness goals, but both should be included in a complete training program.
Effect of Isolated and Combined Training of Weight and Plyometric Training on...IOSR Journals
Abstract: The reason for this study was to figure out the impact of disconnected and joined weight and
plyometric preparing on chosen physical and physiological variables around school men. To confirm the
progressions because of the impact of weight preparing on chosen physical and physiological variables around
school men, plyometric preparing on chosen physical and physiological variables around school men. To
confirm the progressions because of the joined impact of weight and plyometric preparing on chosen physical
and physiological around school men. The reason for the study was to discover the impact of weight, Plyometric
and Combined preparing on chosen physical and physiological variables to be specific hazardous force, husky perseverance, brawny quality, speed, resting beat rate, breathing holding time and cardiovascular continuance
around school men. To realize the motivation behind this study, 80 school men learner were chosen at irregular
from in and around the Krishna region of Andhra Pradesh, their age ran from 18-23 years. They were
partitioned into four equivalent bunches and every gathering comprised 20 subjects. Group-An experienced
weight preparing; Group-B experienced Plyometric preparing and Group-C experienced joined preparing for
three days for every week for 12 weeks and Group D went about as a control that did not include any
uncommon preparing separated from the customary curricular exercises. While plyometric preparing is
requesting and place respectable push on the figure. The volume and power of the plyometric preparing inside
every these categorise might be directed to low and high practice. The subject of the plyometric assembly
cleared the base quality prerequisite test and exhibits both static and changing control test of their physique
weight with single leg squat, low power place plyometric preparing.
Keywords: Physiological, College Men, Plyometric, variables, Weight.
HAL for Gait Training in MS:
- Improve gait parameters
- Decrease fatigue
- Improve balance and mobility
- Increase walking endurance
HAL: Hybrid Assistive Limb
- Powered exoskeleton suit
- Sensors in suit detect bioelectric signals from muscles
- Suit assists voluntary limb movement
Ongoing Study: Not yet published
Traci McCarthy is a physical therapist and adjunct faculty member with experience teaching exercise physiology. She has a Doctorate in Physical Therapy from CUNY and a Bachelor's in Exercise Science. Her experience includes teaching at NYU and CUNY, working as a physical therapist, personal trainer, and lab instructor. She has published research and maintains certifications in strength training and Olympic weightlifting.
Effect of brisk walking on flexibility of sedentary college studentsAlexander Decker
This study examined the effects of a 6-week brisk walking program on flexibility in 30 sedentary college students aged 18-25 years. Flexibility was measured before, during, and after the program using a sit-and-reach test. Results showed a statistically significant increase in flexibility from the beginning to the end of the 6-week program, with flexibility gains maintained after the program. The study concluded that a 6-week brisk walking program can effectively increase flexibility in sedentary college students.
The study examined the differences in muscle hypertrophy between experienced (EXP) and inexperienced (INEXP) strength trainers over 12 weeks. 70 college students were divided into EXP and INEXP groups. Participants performed exercises 3 days/week and maximum weight lifted was measured at weeks 0, 6, and 12.
For the bench press, leg extension, and leg curl exercises, some groups saw significant differences between EXP and INEXP participants. For the bench press, Group 1-1 saw EXP lift 9.2 lbs more than INEXP from weeks 0-6. For the leg extension, Group 1-1 saw INEXP lift 14.8 lbs more than EXP from weeks 0-6, and Group 3
Effect of Eight Weeks Conditioning On Body Mass Index of College StudentsIOSR Journals
This study examined the effects of an eight-week conditioning program on the body mass index (BMI) of 50 male college students aged 17 to 23 years old. The students participated in conditioning exercises six days per week for one hour each session. BMI was measured before and after the eight weeks through pre- and post-tests. The results showed that the mean BMI decreased significantly from 25.66 to 24.30, indicating that participation in regular conditioning exercises can be effective for lowering BMI in college students.
This study examined compliance with the Shaker Exercise, an exercise designed to strengthen the suprahyoid muscles, among 26 healthy older adults over 6 weeks. It found that while the exercise improved biomechanical measures of swallowing, only 50% completed the full 6 weeks and 70% achieved the isometric exercise goal. Most dropouts occurred in the first 2 weeks, and the isokinetic goal was easier to achieve than the isometric goal. The exercise was associated with mild muscle discomfort that decreased over time. A structured, progressive program is needed to fully achieve the exercise goals.
Exercise for people with MS: A summary of the evidence and recommendations fo...MS Trust
1. The document summarizes evidence from research studies on the benefits of exercise for people with multiple sclerosis (MS). It finds that exercise can improve muscle strength, aerobic capacity, and quality of life while reducing fatigue, depression, and cardiovascular disease risk for people with MS.
2. The research shows that exercise programs involving both aerobic exercise and resistance training conducted 2-3 times per week are safe, effective, and recommended for people with mild to moderate MS. Supervised exercise is best to ensure proper progression.
3. While exercise has clear benefits, people with MS remain less physically active than healthy individuals due to factors like fatigue, impairment, and lack of time. Overcoming barriers to exercise requires behavior
1) The study compared the effects of three Pilates regimes on chronic low back pain symptoms and load transfer through the pelvis.
2) All groups experienced statistically significant reductions in frequency, intensity, and duration of low back pain after exercising, but there were no significant differences between groups.
3) Load transfer through the pelvis, as measured by the Stork test, did not significantly improve for any group after the Pilates program.
Exercise physiology is the study of how the human body responds to exercise. It requires knowledge of various body systems like the cardiovascular, respiratory, nervous and endocrine systems. Degrees in exercise physiology are offered at several local colleges and involve courses in exercise science, first aid, and fitness evaluation. Careers with an exercise physiology degree include personal training, strength and conditioning coaching, physical therapy, and sports medicine. A physical therapist's typical day involves examining patients, testing strength and range of motion, developing treatment plans, and providing interventions. Coursework for physical therapy includes anatomy, neurobiology, kinesiology, and disease.
Meditacion ayuda a la resitencia de enfermedades cerebralesRAUL TAYA PEREZ
This summary provides the key points from the document in 3 sentences:
The study investigated whether improvements in muscle strength and aerobic capacity (VO2peak) from progressive resistance training (PRT) mediated improvements in cognitive function for older adults with mild cognitive impairment. The results showed that PRT significantly improved upper body, lower body, and whole body strength more than a sham exercise control. Higher strength scores after PRT, but not changes in VO2peak, were significantly associated with improvements in cognition. Greater lower body strength gains partially mediated the effect of PRT on improving global cognition, but not executive function.
The Elsie Stuhr Center in Beaverton, Oregon implemented the Senior Fitness Test (SFT) in 2005 and has since doubled the number of group fitness classes offered. Over 1,500 individuals have been tested using the SFT, which evaluates six areas of functional fitness. Three-quarters of participants are able to maintain or improve their scores after 6 months in classes focused on strength, flexibility, balance and aerobic health at four levels of difficulty. The SFT is used every 6 months to evaluate classes and meet participant needs.
The Elsie Stuhr Center in Beaverton, Oregon implemented the Senior Fitness Test (SFT) in 2005 and has since doubled the number of group fitness classes offered. Over 1,500 individuals have been tested using the SFT, which measures functional fitness in older adults. Three-quarters of participants are able to maintain or improve their scores in the six tests over time. The Center offers over 90 fitness classes per week targeted at four different levels of fitness for older adults. The SFT is administered every six months to evaluate classes and ensure they meet participants' needs.
Sport science studies the prevention and treatment of sports injuries through areas like physiology, psychology, and biomechanics. It also includes topics like nutrition, exercise physiology, biomechanics, sports medicine, sports psychology, and sports nutrition. The scientific principles of exercise include individual differences in response to exercise, overload and progression in training, adaptation to increased demands, and specificity of training to the activity. Programs aim to increase strength, muscle size, and endurance through factors like muscle fiber type, age, and gender. Muscular strength and endurance are related qualities important for fitness evaluation and training.
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1. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 1
Dr Mark McKean PhD AEP CSCS RSCC*E
RESEARCH UPDATE 2013
SPONSORED BY FITNESS RESEARCH
Current Issue: Vol. 2, No. 1 – July 2013
Next issue due out December 2013 Vol.2, No. 2
Open access
Free registration and subscription
No submission fees for authors
Part of the Fitness Research program in partnership with
Australian Institute of Fitness, Australian Fitness
Network, University of the Sunshine Coast.
RESEARCH PROJECTS
Group Exercise
Quantifying 4 different Les Mills Classes for energy
expenditure, steps taken, HR.
Strength Training
6RM squat scores to determine quadricep and
hamstring strength levels.
Biomechanics
Anterior knee shear and rotation during exercise in ACL
injury
Wii‐Fit
Does 6 weeks of balance training on Wii‐Fit board
improve balance in oldies
Nutrition
What do fitness members want from trainers regarding
nutrition knowledge?
GROUP EXERCISE
Quantifying and Comparing Activity in
Group Fitness Classes
Honours project: Aimee Harvey
RESEARCH AIM
Research aim
Evaluate and compare physical activity levels and
physical responses from four different group exercise
classes, using a single sensor device combined with
heart rate data.
13 Males (27.9 ± 6.3 years, 177.4 ± 5.1cm and 78.7 ±
4.8kg)
17 females (30.5 ± 6.7 years, 167.5 ± 4.67cm, and 63.8 ±
9.2kg)
2. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 2
METHODOLOGY
Participants completed four Les Mills
Programs; in a randomised order over a
seven day period and completed a six
question survey post participation.
BODYPUMP™, BODYCOMBAT™,
BODYBALANCE™ and BODYATTACK™
Participants followed similar dietary patterns
All classes were performed in the same air‐
conditioned group exercise studio (19 degrees
Celsius).
Instructors were certified and registered exercise
professionals with Fitness Australia.
METHODOLOGY
Participants wore a Polar RS400 heart rate monitor as
well as a BodyMedia SenseWear Pro3 armband.
MEASUREMENTS
BodyMedia SenseWear MF‐SW Armband (SWA) measures
physical activity and movement data from a tri‐axial
accelerometer – steps, force data
physiological sensors (skin temperature, heat exchange
and galvanic skin response)
Heart rate measured through Polar HRM
RESULTS – ENERGY EXPENDITURE
ENERGY EXPENDITURE (kJ)
BODYCOMBATTM BODYPUMPTM BODYBALANCETM BODYATTACKTM
M 2498.1
(2303.8,2692.5)#*
1513.3
(1494.3,1612.2)#*
1068.2
(1009.9,1126.6)#*
2550.7
(2398.6,2702.8)#*
F 1890
(1751.2,2030.5)#*
1112.8
(1026.9,1198.7)#*
713.5
(636.6,790.3)#*
2035.8
(1890.2,2181.3)#*
STEP COUNT
BODYCOMBATTM BODYPUMPTM BODYBALANCETM BODYATTACKTM
M
5575.5
(5344.6,5806.5)#*
898.9
(783.8,1013.9) #*
171.9
(126.8,217.1)*
5701.8
(5528.3,5875.3) #*
F 5167.1
(4964.3,5369.9) #*
747.2
(640.8,853.6) #*
156.6
(124.6,188.6)*
5516.5
(5434.4,5598.7) #*
RESULT - STEPS
3. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 3
.00
50.00
100.00
150.00
200.00
250.00
300.00
350.00
400.00
450.00
500.00
550.00
600.00
650.00
700.00
750.00
800.00
850.00
900.00
1 2 3 4 5 6 7 8 9 10 11 12 13
Step Count
Step Count track by track for all four classes
BODYCOMBAT MALE
BODYCOMBAT FEMALE
BODYPUMP MALE
BODYPUMP FEMALE
BODYBALANCE MALE
BODYBALANCE FEMALE
BODYATTACK MALE
BODYATTACK FEMALE
RESULTS
Confidence in classes helping participants to achieve
goals – highest for BODYPUMPTM followed
BODYATTACKTM
Most enjoyable classes ‐ highest for BODYPUMPTM
followed BODYATTACKTM
Order of complexity from complex to not at all –
BODYCOMBATTM, BODYATTACKTM, BODYBALANCETM,
BODYPUMPTM
RESULTS
BODYATTACKTM and BODYCOMBATTM – Average METS for
both classes fell into the vigorous category.
BODYPUMPTM and BODYBALANCE – Average METs for
both classes fell into the moderate category
AVERAGE METS
BODYCOMBATTM BODYPUMPTM BODYBALANCETM BODYATTACKTM
M 7.9
(7.5,8.3)#*
4.9
(4.8,5.1)#*
3.7
(3.5,4)#*
7.6
(7.4,7.9)*
F 7.5
(7.2,7.7)#*
4.3
(4.1,4.5)#*
3.2
(2.9,3.5)#*
7.5
(7.2,7.8)*
DISCUSSION
BODYATTACK™ and BODYCOMBAT™.
Both classes resulted in the highest readings for HR, step
count, METS and TEE. Although order differs between
males and females.
METs for the entire class set fell into the vigorous
category of 6.0 – 9.0 METS, supporting claims made by
Les Mills International.
DISCUSSION
Over 5000 steps taken for both males and females in
BODYCOMBAT™ and BODYATTACK™ .
The ACSM has suggested that 100 steps per minute for
30 minutes is a rough approximation of moderate
intensity exercise.
BODYATTACK™, was 103.65 steps.min‐1 for males and
100.29 steps.min‐1 for females.
BODYCOMBAT™ resulted in 101.37 steps.min‐1 for males
and 93.95 steps.min‐1 for, females
CONCLUSION
These results allow the authors to rank classes
in the following order in terms of energy
expenditure for males and females.
BODYATTACKTM, BODYCOMBATTM,
BODYPUMPTM and BODYBALANCETM
No significant difference shown between
BODYATTACKTM, BODYCOMBATTM.
4. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 4
STRENGTH TRAINING
Compare lower body 6RM strength scores
and resultant ratios between female
football players and strength athletes
Honours project: Dan Marshall
RESEARCH AIM
Research aim
Quantify and compare 6RM strength scores and
subsequent ratios of various lower limb strength
exercises, between female football players and female
strength training subjects
15 Female amateur‐level football players (26.3 (6.4)
years, 165.9 (6.9) cm and 64.4 (10.5) kg)
15 Female strength athletes (29.1 (4.5) years, 165.6 (4.4)
cm, and 63.6 (5.2) kg)
No significant differences in populations for age, weight,
height etc. ‐ groups matched
Ratios reported as right limb – no significant side to side
strength differences between both dominant and non‐
dominant limbs and groups
METHODOLOGY
Day 1 – subjects were tested for 6RM strength scores of
back squat and single leg standing hamstring curl
Day 2 – subjects were tested for 6RM strength scores of
stationary lunge and prone hamstring curl
Exercise order on each testing day was randomised.
Subjects performed a standardised warm up for each
exercise
Testing was supervised by an accredited Australian
Strength and Conditioning certified coach to ensure
correct exercise technique was adhered to
METHODOLOGY
• Back Squat Technique
METHODOLOGY
• Single Leg Standing Hamstring Curl Technique
5. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 5
METHODOLOGY
• Stationary Lunge Technique
METHODOLOGY
• Prone Hamstring Curl Technique
RESULTS
MEAN 6RM STRENGTH SCORES (kg)
Back Squat
Single Leg
Standing
Hamstring
Curl (SLSHC)
Stationary
Lunge (SL)
Prone
Hamstring
Curl
Football 51.7
(42.8,60.5)
13.3
(11.2,15.5)
29.5
(23.9,35.1)*
32.0
(28.8,35.3)
Strength 60.9
(52.7,69.0)
15.1
(12.0,18.3)
36.5
(32.3,40.7)*
34.2
(30.6,37.8)
STRENGTH RATIOS
SLSHC to Back
Squat
SL to Back Squat
Football
0.28
(0.22,0.34)
0.58
(0.51,0.65)
Strength
0.25
(0.20,0.30)
0.62
(0.55,0.69)
RELATIONSHIPS
Strong linear relationship found between the 6RM back
squat and 6RM stationary lunge in both groups (0.82
football, 0.79 strength athletes)
Moderate linear relationship (0.60) found between back
squat strength and training frequency in the strength
training group
RESULTS
MUSCLE SYMMETRY
between dominant and non dominant limbs
Single Leg
Standing
Hamstring Curl
Stationary Lunge
Football -2.01% -2.35%
Strength 2.65% -0.55%
6. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 6
DISCUSSION
Bilateral to unilateral compound ratio
Back squat to Stationary lunge
59.7%( 55.0% ‐ 64.4%)
Bilateral to unilateral knee flexor ratio
Back squat to hamstring curls (single leg)
26.5% (22.8% ‐ 30.3%)
BIOMECHANICS
Anterior knee shear and rotation during
exercise in ACL injury
Investigators: Dr Sue Keays, Dr Mark
Sayers, Mr Daniel Mellifont, Dr Carolyn
Richardson
RESEARCH AIM
Research aim
to compare anterior tibial displacement (ATD;
sometimes referred to as anterior shear), and
internal tibial rotation during two commonly
prescribed exercises in ACL‐deficient and healthy
knees, namely:
open kinetic chain (OKC) seated knee extension
closed kinetic chain (CKC) single leg wall
squatting
METHODOLOGY
3D motion analysis (Qualisys 3D‐Motion
Analysis System tracking 17 infrared
markers) of the knee during seated knee
extension with 3kg weight and a unilateral
wall squat was performed with eight ACL
deficient patients and eight healthy subjects
matched for age, gender and sports history.
Representative of some ACLD participants, possibly with more dynamically stable knees,
and shows a similar profile to participants with healthy knees. Here the tibia moves
posteriorly from 0°‐70° of knee flexion
7. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 7
Representative of a possibly less dynamically stable group of ACL‐deficient participants. Here
the tibia remains more anteriorly displaced throughout range more so in the CKC wall squat
than the OKC seated extension.
RESULTS
significantly less control of knee shear (i.e.
increased ATD) in the wall squat compared
to the seated extension for both healthy and
ACL‐deficient knees (p=.049).
Participants with ACL‐deficiency also
showed abnormal internal rotation of the
tibia with both exercises (i.e. the tibia was
significantly more internally rotated
(p=.003) in ACL‐deficient knees, irrespective
of the exercise).
CONCLUSION
Do not assume that all closed chain knee exercises are safe.
Seek advice from the treating clinician (e.g. physiotherapist)
when prescribing exercises for people with ACL injuries or
surgery.
Do not use wall squats or loaded open chain knee extension
exercises for these clients unless you are certain they can
maintain knee control (including knee shear/ATD and tibial
rotation).
Exercises need to be individually assessed and carefully
prescribed.
It remains essential to focus on the individual’s functional
ability and control when prescribing and performing exercise.
WII-FIT
To determine the safety and effectiveness
of Nintendo Wii‐Fit balance training in
independent older adults.
PhD Project: Vaughan Nicholson
RESEARCH AIM
To determine the safety and effectiveness of a six‐week
unsupervised Wii‐Fit based program for an aged population
(65 years or older) who resided in an independent‐living
retirement village setting
The pre‐ and post‐ outcome clinical measures included those
commonly associated with falls risk (balance, lower limb
strength, fear of falling).
METHODS
The intervention group completed 3 x 30 minute Wii‐Fit
sessions per week for six weeks, the control group
received no intervention.
Testing sessions were conducted at week ‐1 and week 7.
The Wii Fit sessions were held at two retirement villages
where subjects completed the sessions within their
respective community halls unsupervised. Subjects in
the intervention group completed a logbook to
document their playing time and games played on the
Wii.
8. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 8
Participants played selected Balance games from Wii‐Fit Plus
for at least 30 minutes three times per week, for six weeks.
Nine games from the balance component of Wii‐Fit Plus were
chosen based on balance challenge, safety and enjoyment.
Participants were required to play at least three games from
the nine options each session, and all nine games were to be
played at least once in the first week of the study.
Participants undertook all gaming unsupervised within the
community hall of their retirement village. Participants were
encouraged to undertake the sessions in pairs.
COMPLIANCE & RESULTS
41 subjects completed follow up testing (19 Wii group, 22
control group; 27 females, 14 males),
mean age of 74.5 (5.4years) with an age range of 65‐84years.
19 subjects in the Wii group completed an average of 17.5
sessions over the course of the six‐week program and
completed 32.3 minutes of game play per session.
Total sessions completed ranged from 12 to 21.
Overall adherence was 92%, comprising a total of 316
sessions out of the prescribed 342 (19 subjects x 6 weeks x 3
sessions per week).
Variable Group Baseline 6-weeks Mean difference
TUG (sec) Wii 7.85 (1.16) 7.24 (1.36) 0.54 (0.79)*
Control 7.53 (1.86) 7.39 (1.63) ‐0.13 (0.88)
Functional reach (cm) Wii 27.00 (5.03) 29.47 (4.46) 2.47 (5.08)
Control 29.73 (4.37) 31.05 (4.31) 1.32 (5.07)
Lateral reach left (cm) Wii 19.84 (5.67) 22.08 (4.97) 2.14 (4.79)
Control 21.25 (4.47) 18.91 (3.52) ‐2.14 (4.41)
Lateral reach right (cm) Wii 19.39 (4.68) 21.16 (3.44) 1.76 (4.88)
Control 21.09 (3.14) 20.05 (4.42) ‐1.05 (5.11)
Single leg stance left (sec) Wii 13.78 (13.48) 16.46 (15.99) 1.67 (11.73)**
Control 19.89 (19.85) 13.37 (13.56) ‐4.03 (10.28)
Single leg stance right (sec) Wii 16.29 (14.67) 19.18 (15.88) 4.03 (11.6)**#
Control 16.78 (15.17) 14.83 (13.90) ‐1.72 (12.33)
Repeated sit to stand Wii 15.82 (3.68) 17.72 (3.65) 1.65 (2.16)
Control 15.09 (3.38) 17.05 (5.14) 1.71 (2.97)
Gait (m/s) Wii 1.34 (0.15) 1.38 (0.17) 0.04 (0.12)**
Control 1.41 (0.19) 1.37 (0.20) ‐0.05 (0.11)
CONCLUSION
The six‐week unsupervised Wii Fit based program for an
aged population (65 years or older) was found to be
effective with significant group related improvements
occurred in the Wii Fit intervention group for five out of
eight clinical tests used to assess mobility and balance.
Participants were very competitive
Aged care homes invested in Wii Fit games post research
PT’s could prescribe Wii Fit games for elderly clients as
additional activity in own home
FITNESS INDUSTRY
Type and scope of nutritional and lifestyle
advice sought by Australians who utilise
Exercise professionals and related services
Investigators: Dr. Mark McKean,
Professor Brendan Burkett, Dr Gary
Slater, Dr Florin Oprescu
RESEARCH AIM
To determine the type and scope of nutritional and lifestyle advice sought by
every day Australians who utilise Exercise professionals and related services:
what their fitness and lifestyle related goals were when joining the
fitness facility;
what information and advice they were seeking when they joined to
assist them with their goals;
what nutritional and lifestyle related information they received from
fitness professionals and does this information fit with what they were
seeking;
the participant’s confidence in the information provided and their
intention to use it;
9. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 9
METHODS
500+ respondents from regional and city areas of
Australia
Online 200+ national coverage
Face to face 300 + regional clubs on Sunshine Coast Qld
iPads – SurveyMonkey
Average age 35 (20‐74 year range)
RESULTS
0.00
10.00
20.00
30.00
40.00
50.00
60.00
Number 1 goal (rated as a 5 Likert scale) as a percentage of total responses
0.0%
5.0%
10.0%
15.0%
20.0%
25.0%
30.0%
35.0%
Less
than 1
1 2 3 4 5 6 7
Per week, how many days do you attend your fitness facility? Less than 1
1
2
3
4
5
6
7
0.0%
2.0%
4.0%
6.0%
8.0%
10.0%
12.0%
14.0%
16.0%
18.0%
20.0%
Less
than 1
1 2 3 4 5 6 7 8 9 10 or
more
Per week, approximately how many hours do you train/work out towards
achieving your health and fitness goals?
Less than 1
1
2
3
4
5
6
7
8
9
10 or more
80%
0.0%
5.0%
10.0%
15.0%
20.0%
25.0%
30.0%
35.0%
Less than 1
month
1 to 3
months
3 to 6
months
6 to 9
months
9 to 12
months
1 to 2 years 2 years or
more
What is the average length of time you have worked continuously with an
Exercise Professional?
Less than 1 month
1 to 3 months
3 to 6 months
6 to 9 months
9 to 12 months
1 to 2 years
2 years or more
50%
10. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 10
0.0%
5.0%
10.0%
15.0%
20.0%
25.0%
30.0%
35.0%
40.0%
45.0%
50.0%
1 2 3 4 5
Describe the impact your exercise professional has had on your
health and fitness goals. (1 = very negative, 2 = negative, 3 =
neutral or no impact, 4 = positive, 5 = very positive).
1
2
3
4
5
86%
0.0%
5.0%
10.0%
15.0%
20.0%
25.0%
30.0%
35.0%
40.0%
45.0%
From the list below select those reasons that prevent you from
eating better. Please TICK ALL relevant boxes.
0.0%
5.0%
10.0%
15.0%
20.0%
25.0%
30.0%
35.0%
40.0%
1 2 3 4 5
Please rate how confident you are in all of the nutritional
advice you received from your Exercise Professional.(1 = not
confident, 2 = low confidence, 3 = confident, 4 = very
confident, 5 = extremely confident)
1
2
3
4
5
90%
0.0%
5.0%
10.0%
15.0%
20.0%
25.0%
30.0%
35.0%
40.0%
Strongly
disagree
Disagree Neither agree
nor disagree
Agree Strongly
agree
I prefer to work with an Exercise Professional who offers
advice on nutrition.
Strongly disagree
Disagree
Neither agree nor
disagree
Agree
Strongly agree
55%
0.0%
5.0%
10.0%
15.0%
20.0%
25.0%
30.0%
35.0%
40.0%
Strongly
disagree
Disagree Neither agree
nor disagree
Agree Strongly
agree
I prefer to work with an Exercise Professional who has
specific qualifications in nutrition.
Strongly
disagree
Disagree
Neither agree
nor disagree
Agree
Strongly
agree
57%
0.0%
10.0%
20.0%
30.0%
40.0%
50.0%
60.0%
Exercise Professionals
are experts in nutrition
Exercise Professionals
should be experts in
nutrition
Exercise Professionals
should know a fair bit
about nutrition but do not
need to be experts
Exercise Professionals
do not need to know
much about nutrition (not
their job)
Exercise Professionals
should refer clients to
nutrition experts
Based on your experience how do you see Exercise Professionals
when considering their nutrition knowledge? Select one option from
below.
80%
11. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 11
Do YOU OR an Exercise Professional currently
monitor your body composition i.e. body fat, muscle
mass?
No
Yes 0.00
10.00
20.00
30.00
40.00
50.00
60.00
70.00
80.00
90.00
Percentage of clients responded with rating these as a 4 or 5 on
Likert scale for importance
SUMMARY
A large proportion of clients:
want to use a trainer with nutrition knowledge
Expect trainers to have a good level of day to day
nutrition knowledge
Goals relate to body composition
Don’t have their body composition measured by their
trainer
CURRENT PROJECTS
GROUP EXERCISE
Changes in Body Composition, Bone
density, Balance in oldies after 6 months
BodyPump.
Chief Investigator: Vaughan Nicholson
(PhD Project)
RESEARCH AIM
Research aim
Explore the response to participation in a BodyPump
program in apparently healthy independently living
older adults
Aged 65yrs plus
Measured VO2 (predicted max),balance and mobility
tasks, 1RM leg strength, Body Composition and Bone
density (DEXA‐BodPod)
12. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 12
METHODS
Three stages of testing
Stage 1 – pretesting
Motion Lab – force plate data
Body Comp – DEXA‐BodPod
Gym – 1RM Leg strength incline leg press
Submax VO2 gas analysis with 3 lead ECG
Stage 2 ‐ BodyPump induction
Stage 3 – 3 months participation & mid stage
testing
Stage 4 – additional protocol added – Body
Balance
Stage 5 – final testing
PHYSICAL EDUCATION
Physical Literacy on Children
Honours project: Claire Tompsett
RESEARCH AIM
Research aim
Produce a screening tool that can be used by practitioners to
improve movement and influence physical activity participation
by all school aged children
Determine whether testing foundational movement capacities of
children underpin the movements in skill based tests
Investigate relationships between scores on these tests and
lifestyle factors such as BMI and participation hours in physical
activity
Create a baseline of scores for movement improvement
Determine the inter‐ and intra‐reliability of the scoring
METHODS
A target of 300 participants, equal quantities from year
4, year 6 and year 8 across 5 schools
Collection of anthropometric data including height and
weight to determine BMI.
Objective measurement of 7 movement competencies’
Questionnaire ascertaining lifestyle factors
Ethics approval number A/13/440
DIABETES
The effect of two exercise bouts on fat oxidation
rates and post prandial or 24‐hr glucose control in
an insulin resistant population group.
Honours project: Rachel Luff
RESEARCH AIM
The research aims to identify if impaired rates of fat oxidation
in the insulin resistant population can be improved by
depletion of whole‐body carbohydrate stores via evening
exercising, low carbohydrate feeding and exercise the
following morning in a fasted state.
Secondly, the research seeks to identify if this strategy would
help glucose control over a 24‐hr period.
The findings may provide clinicians, physicians and other
health professionals with useful advice to giver their patients
regarding glucose control and reductions in fat mass.
13. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 13
METHODS DAY 1
The study would use a repeated measures design
Day 1:No exercise
6.30pm, standardised moderate carbohydrate meal
Day 2
7am, 60 minute fasted‐state steady state low‐intensity
exercise session while measuring fat oxidation rates
8.30am, post‐prandial glucose and other blood testing,
such as lipids, or 24‐hr glucose monitoring.
METHODS DAY 2
Wash out period
Day 1
5pm, aerobic interval session
6.30pm, standardized low carbohydrate dinner
Day 2
7am, 60 minute fasted‐state steady state low‐intensity
exercise session while measuring fat oxidation rates
8.30am, post‐prandial glucose and other blood testing, such
as lipids or 24‐hr glucose monitoring.
TECHNOLOGY
The Use of Inertial Sensors to Study Surfing
Manoeuvres: Does the Lower Body Force
Profile Change with Age and Surfing Ability?
Honours project: Chris Wood
RESEARCH AIM
Research aim
quantify the acceleration of the surfboard during a ‘bottom
turn’ and ‘carving turn’ in normal surfing conditions using
inertial sensors;
quantify the forces generated by the lower limbs in
performing a ‘bottom turn’ and ‘carving turn’ in normal
surfing conditions using inertial sensors;
compare these forces with those generated by the lower body
during tests of performance in the laboratory; and
determine if the lower body force abilities change with age,
gender and/or surfing ability.
METHODS
20 semi elite juniors and 20 master surfers
Two testing sessions
Session 1: Motion Laboratory
Anthropometry, Postural sway control and Power jump tests
Session 2: Maroochydore/Coolum beach
Surfers fitted with three inertial sensors and one on the board
Ride four waves and perform two predetermined surfing
manoeuvres
Force data of manoeuvres analysed
OTHER RESEARCH
Pullups V lat pulldown biomechanics
EMG activity of quads and hammies in split squats
Use of single leg vertical jump to determine asymmetry in legs
Nutrition & exercise prescription knowledge of AEP’s
Exercise prescription knowledge of dietitians
Qld OzTag – fitness profile of players and refs
Barriers to Swimming participation in disabled groups
Group exercise – class interventions
Aquatic therapies
Heart rate variability and use in training and recovery
14. Fitness Research 2013
Copyright ‐ Dr Mark McKean USC 14
SEND YOUR IDEAS FOR FITNESS
RESEARCH TO
mmckean@ucs.edu.au
JOURNAL OF FITNESS RESEARCH
Current Issue: Vol. 2, No. 1 – July 2013
Next issue due out Dec 2013 Vol.2, No. 2
DR MARK MCKEAN PHD
Research Fellow
University of Sunshine Coast ‐ Fitness Research
mmckean@usc.edu.au