Elizabeth F. Nagle

The Effects of 12 Weeks of Step Aerobics Training on Functional Fitness of Elderly Women

Hallage, T, Krause, MP, Haile, L, Miculis, CP, Nagle, EF, Reis, RS, and Da Silva, SG. The effects of 12 weeks of step aerobics training on functional fitness of elderly women. J Strength Cond Res 24(8): 2261-2266, 2010-The purpose of this study was to determine the effects of 12 weeks of step aerobics (SA) training on the functional fitness of apparently healthy older women. Thirteen previously sedentary elderly women (mean age 63.14 years) participated in this study. Subjects performed 3 training sessions per week for 30-60 minutes per session. All measurements were assessed at baseline, after 12 weeks of training (posttest), and after 1 month of detraining. Assessments included the evaluation of body mass index (BMI), waist circumference (WC), strength of the upper (arm-curl [AC] test) and lower body (30-second chair-stand test [CS]), dynamic balance and agility (8 foot up and go [8 ft]), flexibility (chair sit-and-reach [CSR]), and cardiorespiratory fitness (6-minute walk test [6MW]). Step aerobics significantly improved all functional fitness components except for BMI. The 12 weeks of SA promoted a large effect size in the following measurements: WC (d = 1.6); CSR (d = 1.51); CS (d = 1.49); AC (d = 1.41); 8 ft (d = 1.32); and 6MW (d = 1.06) (p < 0.05). These results indicate that 12 weeks of SA had a positive effect on the functional fitness components of these older women. Furthermore, these findings were confirmed by the reverse effect observed after 1 month of detraining, except for upper body strength (AC test). In conclusion, 12 weeks of SA training can promote improvements in the functional fitness of apparently healthy older women. Therefore, SA can be considered an effective exercise modality to prevent the loss of functional fitness and its associated consequences.

The Effects of a 7-week Heavy Elastic Band and Weight Chain Program on Upper-body Strength and Upper-body Power in a Sample of Division 1-aa Football Players

Ghigiarelli, JJ, Nagle, EF, Gross, FL, Robertson, RJ, Irrgang, JJ, and Myslinski, T. The effects of a 7-wk heavy elastic band and weight chain program on upper body strength and upper body power in a sample of Division 1-AA football players. J Strength Cond Res 23(3): 756-764, 2009-The purpose of this study was to explore the effects of a 7-week heavy elastic band and weighted-chain program on maximum muscular strength and maximum power in the bench press exercise. Thirty-six (n = 36) healthy men aged 18-30 years old, from the Robert Morris University football team, volunteered to participate in this study. During the first week, predicted 1 repetition maximum (1RM) bench press and a 5RM speed bench press tests were conducted. Subjects were randomly divided into 3 groups (n = 12): elastic band (EB), weighted chain (WC), and traditional bench (C). During weeks 2-8 of the study, subjects were required to follow the prescribed resistance training program. Mean and SD of the predicted 1RM bench press and 5RM speed bench press were computed. A two-factor (method X time) analysis was applied to identify significant differences between the training groups. Significance was set at α = 0.05. Results indicated a significant time (p < 0.05) but no group effect for both predicted 1RM (kg) and 5RM peak power tests (watts). Although not significant, results did show greater nonsignificant improvements in the EB (848-883 W) and WC groups (856-878 W) vs. control (918-928 W) when the 2 highest and greatest values were selected regarding peak power. The use of EB and WC in conjunction with a general offseason strength and conditioning program can increase overall maximum upper-body strength in a sample of Division 1-AA football players. These types of training modalities add a unique training style and more flexibility with respect to exercise prescription for athletes and strength practitioners.

The Effect of Acute Resistance Exercise on Serum Malondialdehyde in Resistance-Trained and Untrained Collegiate Men

The purposes of this study were to determine whether acute resistance exercise increases serum malondialdehyde (MDA) levels postexercise, and if so, whether resistance exercise training status influences the magnitude of the exercise-induced lipid peroxidation response. Twelve recreationally resistancetrained (RT) and 12 untrained (UT) men who did not have resistance exercise experience in the past year participated in this study. All subjects completed an 8-exercise circuit resistance exercise protocol consisting of 3 sets of 10 repetitions at 10 repetitions maximum for each exercise. Blood samples were obtained pre-exercise, at 5 minutes postexercise, and at 6, 24, and 48 hours postexercise. At pre-exercise, MDA (nmol·ml−1) averaged 3.41 ± 0.25 (RT) and 3.20 ± 0.25 (UT) and did not differ (p > 0.05) either between groups or over time. Creatine kinase (IU·L−1) was significantly (p < 0.05) elevated 5 minutes post-exercise (170.6 ± 25.8), 6 hours postexercise (290.3 ± 34.4), 24 hours postexercise (365.5 ± 49.9), and 48 hours postexercise (247.5 ± 38.5) as compared with pre-exercise (126.4 ± 20.2) for both groups. There was no difference (p < 0.05) in CK activity between groups. This study indicated that moderate-intensity whole-body resistance exercise had no effect on serum MDA concentration in RT and UT subjects.

Concurrent muscle hurt and perceived exertion of children during resistance exercise.

PURPOSE Rating of muscle hurt (RMH) and RPE were concurrently measured for 10- to 14-yr-old females (n = 50) and males (n = 50) performing unilateral biceps curl (BC) and knee extension (KE) isotonic exercise. METHODS BC and KE exercises were counterbalanced within subjects. Three counterbalanced, 10 repetition sets (30%, 50%, and 70% one repetition maximum (1-RM)) were performed for both exercises. RMH and RPE were obtained for active muscles using the Childrens OMNI-Hurt Scale and the Childrens OMNI-Resistance Exercise Scale of Perceived Exertion, respectively. RESULTS For both females and males, RMH ranged across sets from 1.5 to 6.0 during BC and 3.2 to 6.7 during KE. RPE ranged from 3.4 to 8.3 during BC and 5.0 to 8.9 during KE. Ratings expressed as percent scores were lower (P < 0.01) for RMH than for RPE at the 30%, 50%, and 70% 1-RM during BC and KE for females and males. Regression coefficients for weight lifted as a function of RMH ranged from r = 0.67 to r = 0.87 (P < 0.01) for BC and KE. Correlations between RMH and RPE ranged from r = 0.19 to r = 0.82 across sets for both genders. CONCLUSIONS Female and male children can concurrently and differentially rate their perceived intensity of muscle hurt and exertion during upper and lower body resistance exercise using numerical category metrics (i.e., OMNI scales) having construct-specific pictorial and verbal descriptors.

Predicted and Actual Exercise Discomfort in Middle School Children

PURPOSE The purpose of this study was to use a match-mismatch paradigm to examine childrens exercise discomfort during an aerobic shuttle run. METHODS Thirty-four middle school females (n = 18) and males (n = 16) aged 11-14 yr participated. An Exercise Discomfort Index (EDI) was calculated as a rating of perceived exertion for the overall body (Childrens OMNI Scale) x a rating of perceived muscle hurt (Childrens OMNI Muscle Hurt Scale). Measurements were obtained immediately before (i.e., predicted) and after (i.e., actual) performance of the nationally standardized Progressive Aerobic Cardiovascular Endurance Run (PACER) shuttle test of aerobic fitness. Self-report physical activity and sport participation history were obtained before PACER performance. RESULTS Two-way ANOVA (gender x assessment time point) showed a significant main effect for assessment time point: predicted EDI (means +/- SD = 25.9 +/- 20.1) was greater than actual EDI (means +/- SD = 19.4 +/- 17.8) for the total group (P = 0.021). However, neither the main effect of gender nor the gender x assessment time point interaction was significant. Idiographic analysis showed that overpredictors of discomfort reported less time (5.25 median h x wk(-1)) and engaged in less recreational activity than underpredictors (11.14 median h x wk(-1)). However, no significant relation (P = 0.508) was observed between PACER laps completed and exercise discomfort. CONCLUSIONS The sample of middle school children in this study predicted greater exercise discomfort than actually experienced when performing a PACER test. It is possible that a discomfort construct plays an important role in the initiation and maintenance of childrens aerobic exercise, providing a basis for physical activity interventions.

Energy Expenditure, Cardiorespiratory, and Perceptual Responses to Shallow-Water Aquatic Exercise in Young Adult Women

Abstract Introduction: Aquatic exercise (AE) is a popular form of physical activity, yet few studies have assessed the individuals energy expenditure (EE) associated with a continuous bout of AE. Studies using indirect calorimetry to measure EE have reported limitations associated with test methodology and the ability to control individuals exercise intensity or tempo. Purpose: To evaluate EE and cardiorespiratory (CR) responses during a 40-minute shallow-water AE session in young adult women. Methods: Twenty-one healthy women (aged 21.7 ± 3.4 years) completed an orientation practice session and a 40-minute shallow-water AE session using a traditional exercise class format and the SWEAT video-based instructional cuing program. The high-intensity interval format included the following segments: 1) warm-up (3 minutes); 2) CR segment (22 minutes); 3) muscular endurance segment (ME; 10 minutes); and 4) cool-down (5 minutes). Subject oxygen consumption (VO2; mL/kg/min), heart rate (HR) and OMNI overall ratings of perceived exertion (RPE-O) were assessed each minute. Average kcal/min1, metabolic equivalents (METs; 1 MET = 3.5 mL/kg/min), and total kcals per segment and for the overall session were calculated. Results: The total subject EE throughout the 40-minute trial (including warm-up and cool-down segments) was 264 kcals, with an overall average of 6.3 kcals/min (5.6 METs). The average kcals/min expended throughout CR segments 2 through 6 was 8.05 (7.1 METs), with the Hoverjog segment producing the greatest average kcals/min at 8.3 (7.3 METs). The CR portion (22 min) contributed 65% of the total EE (171 kcals) of the 40-minute AE trial. For the overall AE trial, the highest and average subject VO2 achieved were 33.3 and 19.7 mL/kg/min, respectively. The average highest subject heart rate achieved was 177 beats per minute (bpm), equivalent to 90% of the participants age-predicted HRmax. Conclusion: Energy expenditure during a 40-minute AE session met national recommendations for a daily moderate-to-vigorous bout of physical activity offering a viable alternative to land-based exercise. Because AE serves as a partial-weight bearing modality, future studies are needed to clarify the EE of shallow-water AE in apparently healthy and clinical populations.

USE OF RATINGS OF PERCEIVED EXERTION TO ANTICIPATE TREADMILL TEST TERMINATION IN PATIENTS TAKING BETA-BLOCKERS^

This investigation identified a perceptually-based “warning zone” that can be used to anticipate termination of treadmill tests administered to individuals taking beta-blockers. The use of ratings of perceived exertion to anticipate test termination may be valuable given the attenuation of heart rate associated with the use of this class of medication. Sixteen men with coronary artery disease participated in this investigation. Ratings of perceived exertion (Borg 6–20 Scale) were estimated during the last 15 sec. of each minute of a progressively incremented treadmill test. Tests were terminated when participants indicated they were too fatigued to continue. The time-to-test termination was determined from the point that participants estimated a rating of 10, 11, 12, 13, 14, 15, 16, and 17 in order to determine the rating that was less than or equal to the time associated with a single exercise stage. A rating of 14 was associated with impending termination, which can be used as a “warning zone.” The time to termination corresponding to a rating of 14 was 153.1 sec. (SD = 27.0). Participants exercised for 153.1 sec. (SE=27.0) after estimating a rating of 14. Once a rating of 14 is reached, volitional test termination will occur before the next exercise stage is completed.

Response Normalized Omni Rating of Perceived Exertion at the Ventilatory Breakpoint in Division i Football Players

This investigation identified an OMNI Scale rating of perceived exertion associated with the ventilatory breakpoint in Division I football players. This easily applied prescriptive reference may be used to self-regulate training intensity. The OMNI Scale format may facilitate estimation of exertional perceptions. 34 participants completed a maximal treadmill test. OMNI ratings of perceived exertion were estimated during the last 15 sec. of each workload. The rating corresponding to the ventilatory breakpoint was determined for each participant using linear regression analysis. The ventilatory breakpoint corresponded to 68.8% of VO2max (SD = 7.5% of VO2 max) and a heart rate of 158.9 beats · min−1 (SD = 11.9 beats · min−1). The rating of perceived exertion associated with the ventilatory breakpoint was 5.1 (SD = 1.2). This perceptual reference point, not previously identified in Division I football players, could be used in field settings to self-select exercise intensity around the ventilatory threshold.

Aquatic High Intensity Interval Training for Cardiometabolic Health: Benefits and Training Design

High-intensity interval training (HIIT) has emerged as an attractive alternative to traditional continuous exercise training (CT) programs for clinical and healthy populations who find that they can achieve equal or greater fitness benefits in less time. Land-based HIIT may not be an appropriate choice for some participants. Few studies have explored the acute responses and chronic adaptations of HIIT in an aquatic environment, and no study has compared the cardiometabolic responses of an aquatic-based program to a land-based HIIT program. Shallow-water aquatic exercise (AE) programs utilizing HIIT have elicited comparable and, in some cases, greater physiological responses compared with constant-intensity or continuous AE regimens. Factors that may explain why HIIT routines evoke greater cardiometabolic responses than CT protocols may be based on the types of exercises and how they are cued to effectively manipulate hydrodynamic properties for greater intensities. Favorable aquatic HIIT protocols such as the S.W.E.A.T. system may serve as a beneficial alternative to land-based HIIT programs for clinical, and athletic populations, potentially reducing the likelihood of associated musculoskeletal and orthopedic complications. Hence, the purpose of this review is to examine the role of AE as an alternative safe and effective HIIT modality.

Self-Efficacy and Enjoyment of Middle School Children Performing the Progressive Aerobic Cardiovascular Endurance Run (Pacer)

Self-efficacy and enjoyment were examined among 34 middle school children (M age = 12.5 yr.) performing the Progressive Aerobic Cardiovascular Endurance Run (PACER). Exercise self-efficacy (running) and physical activity enjoyment were measured after viewing a video illustrating the PACER, and subsequently following a PACER test. Significantly greater pre- than post-exercise self-efficacy was reported; enjoyment scores did not differ. Ratings of self-efficacy were higher before exercise than after, but enjoyment scores were not significantly different. A significant correlation was found between post-exercise self-efficacy and enjoyment, but not between pre-exercise self-efficacy and enjoyment. Although positive correlations were found between PACER laps and pre-/post-exercise self-efficacy, correlations with ratings of enjoyment were not significant. Exercise self-efficacy was associated with childrens beliefs about the task-specific PACER aerobic exercise; however, exercise enjoyment was stable. Childrens self-efficacy and enjoyment beliefs should be considered when developing interventional strategies to promote aerobic exercise participation.