Ina Shaw

Comparison of Resistance and Concurrent Resistance and Endurance Training Regimes in the Development of Strength

Shaw, BS, Shaw, I, and Brown, GA. Comparison of resistance and concurrent resistance and endurance training regimes in the development of strength. J Strength Cond Res 23(9): 2507-2514, 2009-Resistance and endurance training are often performed concurrently in most exercise programs and in rehabilitative settings in an attempt to acquire gains in more than 1 physiologic system. However, it has been proposed that by simultaneously performing these 2 modes of exercise training, the strength gains achieved by resistance training alone may be impaired. Thus, the aim of this study was to compare the effects of 16 weeks of resistance training and concurrent resistance and endurance training on muscular strength development in 38 sedentary, apparently healthy males (25 yr ± 8 mo). Subjects were age-matched and randomly assigned to either a control (Con) group (n = 12), resistance training (Res) group (n = 13), or concurrent resistance and endurance training (Com) group (n = 13). After 16 weeks, no changes were found in the strength of the subjects in the Con group. Resistance training and concurrent resistance and endurance training significantly (p ≤ 0.05) improved strength in all of the 8 prescribed exercises. The data also indicated that 16 weeks of concurrent resistance training and endurance training was as effective in eliciting improvements in strength as resistance training alone in previously sedentary males. As such, concurrent resistance and endurance training does not impede muscular strength gains and can be prescribed simultaneously for the development of strength in sedentary, apparently healthy males and thus may invoke all the physiologic adaptations of resistance and endurance training at once.

Effects of a mat pilates programme on body composition in elderly women

BACKGROUND With ageing, the ability to mobilize fat is reduced and this, coupled with gradual decrease in lean body mass (LBM) from lessened exercise, allows for an increased body fat percentage (%BF). Exercising is considered a key to maintaining an appropriate body mass (BM), as it improves fat oxidation, while maintaining LBM. Although the effects of endurance and/or resistance training on fat mass (FM) and LBM in the elderly have well been established, limited data are forthcoming regarding the effects of Pilates as a training modality on these variables in the elderly. OBJECTIVE The present study was therefore conducted to determine the effects of a mat Pilates programme on body fat in elderly women. METHODS Fifty sedentary, apparently healthy females aged 60 years and older were randomly assigned a control (CG, n = 25) or an intervention (IG, n = 25) group. The IG took part in an eight-week progressive mat Pilates exercise programme, three times weekly while the CG were instructed to maintain their normal daily activities throughout the eight-week experimental period. All subjects underwent pre- and post-test in which FM and LBM were assessed. RESULTS Eight weeks of mat Pilates demonstrated a significant (p ≤ 0.05) decrease in % BF (p = 0.016) and FM (p = 0.038), with a significant increase in LBM (p = 0.006), while not showing any significant changes (p ≥ 0.05) in BM (p = 0.979) and BMI (p = 0.992). The CG, however, did not produce any significant (p ≥ 0.05) changes in any of the tested anthropometric variables (BM: p = 0.266; BMI: p = 0.123; % BF: p = 0.516; FM: p = 0.937 and LBM: p = 0.522) after completion of the eight-week Pilates programme. CONCLUSION An eight-week mat Pilates exercise programme may contradict or even reverse some of the most serious consequences of ageing associated with an increased fat mass and reduced lean body mass in elderly females.

Oxygen Consumption, Heart Rate, and Blood Lactate Responses to an Acute Bout of Plyometric Depth Jumps in College-aged Men and Women

Brown, GA, Ray, MW, Abbey, BM, Shaw, BS, and Shaw, I. Oxygen consumption, heart rate, and blood lactate responses to an acute bout of plyometric depth jumps in college-aged men and women. J Strength Cond Res 24(9): 2475-2482, 2010-Although plyometrics are widely used in athletic conditioning, the acute physiologic responses to plyometrics have not been described. The purpose of this study was to investigate the oxygen consumption, heart rate, and blood lactate responses to a single session of plyometric depth jumps. Twenty recreationally trained college-aged subjects (10 men, 10 women) participated in a single session of 8 sets of 10 box depth jumps from a height of 0.8 m with 3 minutes of passive recovery between each set. Plyometric depth jumping elicited 82.5 ± 3.1% and 77.8 ± 3.1% of the measured maximal oxygen consumption (O2max) for women and men, respectively, with no difference in oxygen consumption in ml/kg/min or percent O2max between sexes or sets. Heart rate significantly increased (p < 0.05) from 68.1 ± 2.9 beats·min−1 at rest to 169.6 ± 1.2 beats·min−1 during depth jumping. Sets 5 to 8 elicited a higher (p < 0.05) heart rate (173.3 ± 1.3 beats·min−1) than sets 1 to 4 (164.6 ± 1.8 beats·min−1). Women exhibited a higher heart rate (p < 0.05) during sets 1 and 2 (169.9 ± 2.8 beats·min−1) than men (150.7 ± 4.4 beats·min−1). The blood lactate concentrations were significantly (p < 0.05) increased above resting throughout all sets (1.0 ± 0.2 mmol·L−1 compared with 2.9 ± 0.1 mmol·L−1), with no differences between sexes or sets. Plyometric depth jumping significantly increased oxygen consumption, heart rate, and blood lactate in both men and women, but no significant difference was found between the sexes. Plyometric depth jumping from a height of 0.8 m has similar energy system requirements to what Wilmore and Costill termed “Aerobic Power” training, which should enhance O2max, lactate tolerance, oxidative enzymes, and lactate threshold.

Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders.

Abstract It is believed that sport massage after intensive exercise might improve power and perceptual recovery in athletes. However, few studies have been done in this area. This study aimed to examine the effect of massage on the performance of bodybuilders. Thirty experienced male bodybuilders were randomly assigned to either a massage group (n = 15) or a control group (n = 15). Both groups performed five repetition sets at 75–77% of 1RM of knee extensor and flexor muscle groups. The massage group then received a 30-min massage after the exercise protocol while the control group maintained their normal passive recovery. Criteria under investigation included: plasma creatine kinase (CK) level, agility test, vertical jump test, isometric torque test, and perception of soreness. All variables were measured over 6 time periods: baseline, immediately after the DOMS inducing protocol, right after the massage, and 24, 48, and 72 h after the massage. Both groups showed significant (P < .001) decreases in jumping, agility performance, and isometric torque, but significant (P < .001) increases in CK and muscle soreness levels. The massage group in general demonstrated a better recovery rate. As such, a post-exercise massage session can improve the exercise performance and recovery rate in male bodybuilders after intensive exercise.

Online Quizzes Promote Inconsistent Improvements on In-Class Test Performance in Introductory Anatomy and Physiology.

Review quizzes can provide students with feedback and assist in the preparation for in-class tests, but students often do not voluntarily use self-testing resources. The purpose of the present study was to evaluate if taking a mandatory online review quiz alters performance on subsequent in-class tests. During two semesters of a single-semester introductory anatomy and physiology course, students were required to complete brief online quizzes after each textbook chapter had been covered during lecture as well as the day before an in-class test. During the next two semesters, students were not required to take the online review quizzes. Overall scores on chapter specific in-class tests were higher (P < 0.05) during the semesters in which students took online review quizzes (82.9 ± 14.3%) compared with when they did not (78.7 ± 15.5%), but all in-class tests were not improved. Scores on comprehensive midterm examinations were higher (83.0 ± 12.9% vs. 78.9 ± 13.7%, P < 0.05) but not on final examinations (72.4 ± 13.8% vs. 71.8 ± 14.0%) between those with online review quizzes and those without, respectively. Overall scores on in-class tests and comprehensive examinations were higher (P < 0.05) during the semesters in which students took online review quizzes (83.4 ± 16.8%) compared with when they did not (80.3 ± 17.6%). These data suggest that an online review quiz taken the day before an in-class test increases performance on some in-class tests. However, online review quizzes taken after completion of each chapter do not consistently enhance performance on comprehensive examinations.

Effects of endurance and high intensity training on ICAM-1 and VCAM-1 levels and arterial pressure in obese and normal weight adolescents

ABSTRACT Objectives: Obesity prevalence has increased in Iranian adolescents in recent years. However, few studies have examined the impact of intervention programs on this health issue. The main objective of this study was to evaluate the effects of 8-week endurance training (ET) and high intensity interval training (HIIT) on intercellular adhesion molecule-1(ICAM-1) and vascular adhesion molecule-1(VCAM-1) levels among obese and normal-weight male adolescents. Methods: Thirty obese and 30 normal-weight subjects were assigned to the ET, HIIT, or control group for eight weeks. Before and after the intervention, ICAM-1, VCAM-1, body weight, BMI, VO2max, and blood pressures were measured. SPSS (Version 21) was used for data analysis, and the significance level was set at p < 0.05. Results: Mixed design ANOVAs indicated that the obese participants had significantly (p < 0.05) lower ICAM-1 levels in the ET (from 509 ± 61 ng/ml to 387 ± 43 ng/ml) and HIIT (from 517 ± 72 ng/ml to 374 ± 50 ng/ml), but their VCAM-1 level was significantly (p < 0.05) reduced only after the HIIT (from 1689 ± 119 ng/ml to 1282 ± 63 ng/ml). Similarly, normal weight participants significantly (p < 0.05) lowered their ICAM-1 levels in the ET (from 296 ± 18 ng/ml to 216 ± 14 ng/ml) and HIIT (from 289 ± 22 ng/ml to 202 ± 12 ng/ml), but their VCAM-1 level was significantly (p < 0.05) reduced only after the HIIT (from 895 ± 50 ng/ml to 673 ± 142 ng/ml). Systolic blood pressure and diastolic blood pressures of all the participants were significantly (p < 0.01) decreased at the conclusion of the ET and HIIT. Conclusion: While both the ET and HIIT were useful in lowering the SBP and DBP of the participants, HIIT was more effective than ET in reducing ICAM-1 and VCAM-1 content in normal and obese adolescents.

Anthropometric and cardiovascular responses to hypertrophic resistance training in postmenopausal women.

Objective:Menopause induces a phase of decreased physical fitness and altered body composition characterized by increased total and abdominal fat and reduced lean mass. It is, however, inconclusive which specific resistance training (RT) subtypes can reverse these deleterious changes in postmenopausal women. Methods:Thirty-seven postmenopausal women were randomized to a 6-week nonexercising control group (n = 18) or hypertrophic RT group (n = 19) that engaged in two 40-minute sessions weekly using three sets of 12 repetitions at 67% to 85% one-repetition maximum for 10 whole-body exercises. Results:RT significantly improved resting heart rate (69.05 ± 11.19-63.80 ± 4.94 bpm, P = 0.017), systolic blood pressure (125.85 ± 4.86-124.05 ± 3.98 mm Hg, P < 0.0001), diastolic blood pressure (81.20 ± 7.50-77.90 ± 6.85 mm Hg, P < 0.0001), rate-pressure product (8,712.40 ± 1,408.21-7,952.90 ± 782.72, P = 0.003), blood glucose concentration (6.06 ± 0.52-5.70 ± 0.52 mmol/L, P = 0.009), fat mass (21.53 ± 7.07-19.75 ± 6.40 kg, P = 0.001), percentage body fat (30.66% ± 5.08%-25.49% ± 9.89%, P = 0.026), body mass index (24.50 ± 3.85-24.27 ± 4.04 kg/m2, P = 0.050), waist circumference (80.04 ± 8.57-73.19 ± 18.44 cm, P = 0.045), sum of skinfolds (22.91 ± 6.05-20.72 ± 5.26 mm, P < 0.0001), upper-body muscle strength (20.12 ± 5.65-23.77 ± 7.10 kg, P < 0.0001), and lower-body (16.28 ± 5.47-16.44 ± 5.62 kg, P = 0.001) muscle strength. Conclusions:A 6-week hypertrophic RT program, performed even twice weekly, produces substantial simultaneous improvements in multiple anthropometric, cardiovascular, and muscle strength variables in postmenopausal women. This program can be recommended for inclusion in any exercise training regime or as an adjunct lifestyle approach in combination with other treatments in postmenopausal women.

Impact of back squat training intensity on strength and flexibility of hamstring muscle group

STUDY DESIGN True experimental design. BACKGROUND The back squat is an integral aspect of any resistance training program to improve athletic performance. It is also used for injury prevention of the lower limbs. OBJECTIVE The purpose of this study was to examine the effect of back squat training at different intensities on strength and flexibility of the hamstring muscle group (HMG). METHODS Twenty-two male recreational bodybuilders with at least two years of experience in resistance training were recruited to participate in a nine-week training program. They were randomly assigned to a heavy back squat group (90-95% of one repetition maximum) or a moderate-intensity back squat group (60-65% of one repetition maximum). RESULTS The heavy back squat group resulted in a significantly (p < 0.001) increased in one repetition maximum strength but a significant (p < 0.001) reduction in HMG flexibility when compared to their counterparts. The results of the study indicate that while a heavy back squat training program is effective in improving strength, it has an adverse effect on the flexibility of the HMG. CONCLUSION The implication of this study is that there is a tradeoff between strength and flexibility and trainers should select the appropriate training protocols for their athletes to maximize athletic performance.

Individualized supervised resistance training during nebulization in adults with cystic fibrosis.

Background & Objective: Since dyspnea limits exercise adherence and intensity in cystic fibrosis (CF) patients, engaging in resistance training (RT), which causes less dyspnea than other exercise modalities, while using nebulizers could not only overcome this barrier, but also enhance long-term adaptations to treatment. The objective of this study was to examine the effects of RT during nebulization on spirometry, anthropometry, chest wall excursion, respiratory muscle strength and health-related quality of life (HRQOL). Methods: Fourteen male and female CF patients were assigned to a four-week, 20-minute, 5-day per week proof-of-concept RT group (RTG) (n=7) or non-exercising control group (CON) (n=7), with 3 CON patients later dropping out of the study. Patients performed whole body exercises for 3 sets of 10 reps using resistance bands, since such bands have previously demonstrated a greater effect on functional exercise capacity than conventional RT in lung patients. Results: The RTG displayed significant (p≤0.05) increases in FEV1, FEV1/FVC, latissimusdorsi strength, pectoralis major clavicular portion strength, pectoralis major sternocostal portion strength and emotional and digestion HRQOL domains, while decreasing pectoralis minor strength on the left and social, body image and respiration HRQOL domains. Conclusion: This small scale proof-of-concept investigation demonstrates the multiple and simultaneous benefits of RT during nebulization in CF patients. The improvements in pulmonary measures are particularly promising especially since this study only made use of a four-week experimental period. This study provides an important alternative, time-saving treatment for the CF patient that does not add to the treatment burden of CF patients.

Interference Effect of Prior Explicit Information on Motor Sequence Learning in Relapsing-Remitting Multiple Sclerosis Patients

BACKGROUND Multiple sclerosis (MS) is the most widespread disabling neurological condition in young adults around the world. The purpose of this study was to investigate the impact of explicit information (EI) on motor-sequence learning in MS patients. METHODS Thirty patients with relapsing-remitting MS (RRMS), age: 29.5 (SD = 5.6) years and 30 healthy gender-, age-, and education-matched control group participants, age: 28.8 (SD = 6.0) years, were recruited for this study. The participants in the healthy group were then randomly assigned into an EI (n = 15) group and a no-EI (n = 15) group. Similarly, the participants in the control group were then randomly assigned into EI (n = 15) and no-EI (n = 15) groups. The participants performed a serial reaction time (SRT) task and reaction times. A retention test was performed after 48 hours. RESULTS All participants reduced their reaction times across acquisition (MS group: 46.4 (SD = 3.3) minutes, P < 0.001, and healthy group: 39.4 (SD = 3.3) minutes, P < 0.001). The findings for the within-participants effect of repeated measures of time were significant (F(5.06, 283.7) = 71.33. P < 0.001). These results indicate that the interaction between group and time was significant (F(5.06, 283.7) = 6.44. P < 0.001), which indicated that the reaction time in both groups was significantly changed between the MS and healthy groups across times (B1 to B10). The main effect of the group (MS and healthy) (F(1, 56) = 22.78. P < 0.001) and also the main effect of no-EI vs EI (F(1, 56) = 4.71. P < 0.001) were significant. CONCLUSION This study demonstrated that that RRMS patients are capable of learning new skills, but the provision of EI prior to physical practice is deleterious to implicit learning. It is sufficient to educate MS patients on the aim and general content of the training and only to provide feedback at the end of the rehabilitative session.