Frank E. Marino

Designing resistance training programmes to enhance muscular fitness: a review of the acute programme variables.

AbstractThe popularity of resistance training has grown immensely over the past 25 years, with extensive research demonstrating that not only is resistance training an effective method to improve neuromuscular function, it can also be equally effective in maintaining or improving individual health status. However, designing a resistance training programme is a complex process that incorporates several acute programme variables and key training principles. The effectiveness of a resistance training programme to achieve a specific training outcome (i.e. muscular endurance, hypertrophy, maximal strength, or power) depends on manipulation of the acute programme variables, these include: (i) muscle action; (ii) loading and volume; (iii) exercise selection and order; (iv) rest periods; (v) repetition velocity; and (vi) frequency. Ultimately, it is the acute programme variables, all of which affect the degree of the resistance training stimuli, that determine the magnitude to which the neuromuscular, neuroendocrine and musculoskeletal systems adapt to both acute and chronic resistance exercise. This article reviews the available research that has examined the application of the acute programme variables and their influence on exercise performance and training adaptations. The concepts presented in this article represent an important approach to effective programme design. Therefore, it is essential for those involved with the prescription of resistance exercise (i.e. strength coaches, rehabilitation specialists, exercise physiologists) to acquire a fundamental understanding of the acute programme variables and the importance of their practical application in programme design.

Improved running performance in hot humid conditions following whole body precooling.

On two separate occasions, eight subjects controlled speed to run the greatest distance possible in 30 min in a hot, humid environment (ambient temperature 32 degrees C, relative humidity 60%). For the experimental test (precooling), exercise was preceeded by cold-water immersion. Precooling increased the distance run by 304 +/- 166 m (P < 0.05). Precooling decreased the pre-exercise rectal and mean skin temperature by 0.7 degrees C and 5.9 degrees C, respectively (P < 0.05). Rectal and mean skin temperature were decreased up to 20 and 25 min during exercise, respectively (P < 0.05). Mean body temperature decreased from 36.5 +/- 0.1 degrees C to 33.8 +/- 0.2 degrees C following precooling (P < 0.05) and remained lower throughout exercise (P < 0.01) and at the end of exercise (by 0.8 degrees C; P < 0.05). The rate of heat storage at the end of exercise increased from 113 +/- 45 to 249 +/- 55 W.m-2 (P < 0.005). Precooling lowered the heart rate at rest (13%), 5 (9%), and 10 min (10%) exercise (P < 0.05) and increased the end of exercise blood lactate from 4.9 +/- 0.5 to 7.4 +/- 0.9 mmol.L-1 (P < 0.01). The VO2 at 10 and 20 min of exercise and total body sweating are not different between tests. In conclusion, water immersion precooling increased exercise endurance in hot, humid conditions with an enhanced rate of heat storage and decreased thermoregulatory strain.

Evidence for neuromuscular fatigue during high-intensity cycling in warm, humid conditions.

Abstract The purpose of this study was to examine and describe the neuromuscular changes associated with fatigue using a self-paced cycling protocol of 60-min duration, under warm, humid conditions. Eleven subjects [mean (SE) age 21.8 (0.8) years; height 174.9 (3.0) cm; body mass 74.8 (2.7) kg; maximum oxygen consumption 50.3 (1.8) ml · kg · min−1] performed one 60-min self-paced cycling time trial punctuated with six 1-min “all out” sprints at 10-min intervals, while 4 subjects repeated the trial for the purpose of determining reproducibility. Power output, integrated electromyographic signal (IEMG), and mean percentile frequency shifts (MPFS) were recorded at the mid-point of each sprint. There were no differences between trials for EMG variables, distance cycled, mean heart rate, and subjective rating of perceived exertion for the subjects who repeated the trial (n=4). The results from the repeated trials suggest that neuromuscular responses to self-paced cycling are reproducible between trials. The mean heart rate for the 11 subjects was 163.6 (0.71) beats · min−1. Values for power output and IEMG expressed as a percentage of that recorded for the initial sprint decreased during sprints 2–5, with normalised values being 94%, 91%, 87% and 87%, respectively, and 71%, 71%, 73%, and 77%, respectively. However, during the final sprint normalised power output and IEMG increased to 94% and 90% of initial values, respectively. MPFS displayed an increase with time; however, this was not significant (P=0.06). The main finding of this investigation is the ability of subjects to return power output to near initial values during the final of six maximal effort sprints that were included as part of a self-paced cycling protocol. This appears to be due to a combination of changes in neuromuscular recruitment, central or peripheral control systems, or the EMG signal itself. Further investigations in which changes in multiple physiological systems are assessed systematically are required so that the underlying mechanisms related to the development of fatigue during normal dynamic movements such as cycling can be more clearly delineated.

Fluid ingestion and exercise hyperthermia: Implications for performance, thermoregulation, metabolism and the development of fatigue

The development of fatigue during exercise and the subsequent onset of exhaustion occur earlier in the heat than in cooler environments. The underlying mechanisms responsible for the premature development of fatigue in the heat have yet to be clearly identified. However, the proposed mechanisms include metabolic, cardiovascular and central nervous system perturbations, together with an elevated core temperature. Fluid ingestion is one of three strategies that have been shown to be successful in enhancing the performance of endurance exercise in the heat, with the other interventions being precooling and acclimatization. However, like the development of fatigue in the heat, the mechanisms by which fluid ingestion allows for improved exercise performance remain unclear. We propose that fluid ingestion enhances exercise performance in the heat by increasing the heat storage capacity of the body. We suggest that the thermoregulatory, metabolic and cardiovascular alterations that occur as a result of this increased heat storage capacity contribute to performance enhancement when fluid is ingested during exercise heat stress.

Practical precooling: Effect on cycling time trial performance in warm conditions

Abstract The purpose of this study was to compare the effects of two practical precooling techniques (skin cooling vs. skin + core cooling) on cycling time trial performance in warm conditions. Six trained cyclists completed one maximal graded exercise test ([Vdot]O2peak 71.4 ± 3.2 ml · kg−1 · min−1) and four ∼40 min laboratory cycling time trials in a heat chamber (34.3°C ± 1.1°C; 41.2% ± 3.0% rh) using a fixed-power/variable-power format. Cyclists prepared for the time trial using three techniques administered in a randomised order prior to the warm-up: (1) no cooling (control), (2) cooling jacket for 40 min (jacket) or (3) 30-min water immersion followed by a cooling jacket application for 40 min (combined). Rectal temperature prior to the time trial was 37.8°C ± 0.1°C in control, similar in jacket (37.8°C ± 0.3°C) and lower in combined (37.1°C ± 0.2°C, P < 0.01). Compared with the control trial, time trial performance was not different for jacket precooling (−16 ± 36 s, −0.7%; P = 0.35) but was faster for combined precooling (−42 ± 25 s, −1.8%; P = 0.009). In conclusion, a practical combined precooling strategy that involves immersion in cool water followed by the use of a cooling jacket can produce decrease in rectal temperature that persist throughout a warm-up and improve laboratory cycling time trial performance in warm conditions.

Talent identification and deliberate programming in skeleton: Ice novice to Winter Olympian in 14 months

Abstract The aims of this study were to talent transfer, rapidly develop, and qualify an Australian female athlete in the skeleton event at the 2006 Torino Winter Olympic Games and quantify the volume of skeleton-specific training and competition that would enable this to be achieved. Initially, 26 athletes were recruited through a talent identification programme based on their 30-m sprint time. After attending a selection camp, 10 athletes were invited to undertake an intensified skeleton training programme. Four of these athletes were then selected to compete for Australia on the World Cup circuit. All completed runs and simulated push starts were documented over a 14-month period. The athlete who eventually represented Australia at the Torino Winter Olympic Games did so following approximately 300 start simulations and about 220 training/competition runs over a period of 14 months. Using a deliberate programming model, these findings provide a guide to the minimum exposure required for a novice skeleton athlete to reach Olympic representative standard following intensified sport-specific training. The findings of this study are discussed in the context of the deliberate practice theory and offer the term “deliberate programming” as an alternative way of incorporating all aspects of expert development.

Comparative effects of resistance training on peak isometric torque, muscle hypertrophy, voluntary activation and surface EMG between young and elderly women

We compared the effect of a 10‐week resistance training program on peak isometric torque, muscle hypertrophy, voluntary activation and electromyogram signal amplitude (EMG) of the knee extensors between young and elderly women. Nine young women (YW; range 20–30 years) and eight elderly women (EW; 64–78 years) performed three sets of ten repetitions at 75% 1 repetition maximum for the bilateral leg extension and bilateral leg curl 3 days per week for 10 weeks. Peak isometric torque, EMG and voluntary activation were assessed before, during, and after the training period, while knee extensor lean muscle cross‐sectional area (LCSA) and lean muscle volume (LMV) were assessed before and after the training period only. Similar increases in peak isometric torque (16% and 18%), LCSA (13% and 12%), LMV (10% and 9%) and EMG (19% and 21%) were observed between YW and EW, respectively, at the completion of training (P<0·05), while the increase in voluntary activation in YW (1·9%) and EW (2·1%) was not significant (P>0·05). These findings provide evidence to indicate that participation in regular resistance exercise can have significant neuromuscular benefits in women independent of age. The lack of change in voluntary activation following resistance training in both age groups despite the increase in EMG may be related to differences between measurements in their ability to detect resistance training‐induced changes in motor unit activity. However, it is possible that neural adaptation did not occur and that the increase in EMG was due to peripheral adaptations.

Volume-dependent response of precooling for intermittent-sprint exercise in the heat.

PURPOSE This study aimed to assess the effects of precooling volume on neuromuscular function and performance in free-paced intermittent-sprint exercise in the heat. METHODS Ten male, team-sport athletes completed four randomized trials involving an 85-min free-paced intermittent-sprint exercise protocol in 33°C ± 33% relative humidity. Precooling sessions included whole body (WB), head + hand (HH), head (H), and no cooling (CONT) applied for 20 min before exercise and 5 min during exercise. Maximal voluntary contractions were assessed before and after intervention and during and after exercise. Exercise performance was assessed with sprint times, percent decline and distances covered during free-paced bouts. Measures of core (Tc) and skin (Tsk) temperatures, HR, perceptual exertion, and thermal stress were monitored throughout. Venous and capillary blood samples were analyzed for metabolite, muscle damage, and inflammatory markers. RESULTS WB precooling facilitated the maintenance of sprint times during the exercise protocol with reduced percent decline (P = 0.04). Mean and total hard running distances increased with precooling 12% compared with CONT (P < 0.05); specifically, WB was 6%-7% greater than HH (P = 0.02) and H (P = 0.001), respectively. No change was evident in mean voluntary or evoked force before to after exercise with WB and HH cooling (P > 0.05). WB and HH cooling reduced Tc by 0.1°C-0.3°C compared with other conditions (P < 0.05). WB Tsk was suppressed for the entire session (P = 0.001). HR responses after WB cooling were reduced (P = 0.05; d = 1.07) compared with CONT conditions during exercise. CONCLUSIONS A relationship between precooling volume and exercise performance seems apparent, as larger surface area coverage augmented subsequent free-paced exercise capacity, in conjunction with greater suppression of physiological load. Maintenance of maximal voluntary contraction with precooling despite increased work output suggests the role of centrally mediated mechanisms in exercise pacing regulation and subsequent performance.

Reduced voluntary activation of human skeletal muscle during shortening and lengthening contractions in whole body hyperthermia

This study examined the effect of whole body hyperthermia on the voluntary activation of exercised and non‐exercised skeletal muscle performing a series of lengthening and shortening contractions. Thirteen subjects exercised on a cycle ergometer at 60% of maximal oxygen consumption until voluntary exhaustion in ambient conditions of ∼40°C and 60% relative humidity. Before and immediately following the cycle protocol, subjects performed a series of 25 continuous isokinetic shortening and lengthening maximal voluntary contractions (MVCs) of the leg extensors and forearm flexors. Voluntary activation for shortening and lengthening contractions for the forearm and leg was assessed prior to and following the 25 MVCs by superimposing a paired electrical stimulus to the femoral nerve and the biceps brachii during additional MVCs. Exercise to exhaustion increased rectal temperature to 39.35 ± 0.50°C. Voluntary activation remained unchanged following the prehyperthermia endurance set of shortening and lengthening maximal contractions in both the forearm flexors and leg extensors. Similarly, voluntary activation remained at prehyperthermic levels for the single MVCs immediately following the cycle trial. However, by the time of completion of the posthyperthermia endurance contractions, voluntary activation had declined significantly by 5.87 ± 7.56 and 8.46 ± 9.26% in the shortening and lengthening phases, respectively, for the leg extensors but not for the forearm flexors. These results indicate that the central nervous system (CNS) reduces voluntary drive to skeletal muscle performing both shortening and lengthening contractions following exercise‐induced hyperthermia. The reductions in voluntary activation were only observed following a series of dynamic movements, indicating that the CNS allows for initial and brief ‘re‐activation’ of skeletal muscle following exercise‐induced hyperthermia.

Conventional testing methods produce submaximal values of maximum oxygen consumption

Background This study used a novel protocol to test the hypothesis that a plateau in oxygen consumption (VO2max) during incremental exercise testing to exhaustion represents the maximal capacity of the cardiovascular system to transport oxygen. Methods Twenty-six subjects were randomly divided into two groups matched by their initial VO2max. On separate days, the reverse group performed (i) an incremental uphill running test on a treadmill (INC1) plus verification test (VER) at a constant workload 1 km h−1 higher than the last completed stage in INC1; (ii) a decremental test (DEC) in which speed started as same as the VER but was reduced progressively and (iii) a final incremental test (INCF). The control group performed only INC on the same days that the reverse group was tested. Results VO2max remained within 0.6 ml kg−1 min−1 across the three trials for the control group (p=0.93) but was 4.4% higher during DEC compared with INC1 (63.9±3.8 vs 61.2±4.8 ml kg−1 min−1, respectively, p=0.004) in the reverse group, even though speed at VO2max was lower (14.3±1.1 vs 16.2±0.7 km h−1 for DEC and INC1, respectively, p=0.0001). VO2max remained significantly higher during INCF (63.6±3.68 ml kg−1 min−1, p=0.01), despite an unchanged exercise time between INC1 and INCF. Conclusion These findings go against the concept that a plateau in oxygen consumption measured during the classically described INC and VER represents a systemic limitation to oxygen use. The reasons for a higher VO2 during INCF following the DEC test are unclear.