Ingrid Dias

Exercise Order in Resistance Training

Resistance training (RT) is now an integral component of a well rounded exercise programme. For a correct training prescription, it is of the utmost importance to understand the interaction among training variables, such as the load, volume, rest interval between sets and exercises, frequency of sessions, exercise modality, repetition velocity and, finally, exercise order. Sports medicine research has indicated that exercise order is an important variable that affects both acute responses and chronic adaptations to RT programmes. Therefore, the purpose of this review was to analyse and discuss exercise order with relevance to acute responses (e.g. repetition performance) and also the expression of chronic adaptable characteristics (e.g. maximal strength and hypertrophy). To accomplish this purpose, the Scielo, Science Citation Index, National Library of Medicine, MEDLINE, Scopus, SPORTDiscus™ and CINAHL® databases were accessed to locate previously conducted original scientific investigations. The studies reviewed examined both acute responses and chronic adaptations with exercise order as the experimental variable. Generally, with relevance to acute responses, a key finding was that exercise order affects repetition performance over multiple sets, indicating that the total repetitions, and thus the volume, is greater when an exercise is placed at the beginning of an RT session, regardless of the relative amount of muscle mass involved. The pre-exhaustion method might not be an effective technique to increase the extent of neuromuscular recruitment for larger muscle groups (e.g. pectoralis major for the bench press) when preceded by a single-joint movement (e.g. pec-deck fly). With relevance to localized muscular endurance performance, oxygen consumption and ratings of perceived exertion, the limited amount of research conducted thus far indicates that exercise order does not appear to impact the acute expression of these variables. In terms of chronic adaptations, greater strength increases were evident by untrained subjects for the first exercise of a given sequence, while strength increases were inhibited for the last exercise of a given sequence. Additionally, based on strength and hypertrophy (i.e. muscle thickness and volume) effect-size data, the research suggests that exercises be ordered based on priority of importance as dictated by the training goal of a programme, irrespective of whether the exercise involves a relatively large or small muscle group. In summary, exercise order is an important variable that should receive greater attention in RT prescription. When prescribed appropriately with other key prescriptive variables (i.e. load, volume, rest interval between sets and exercises), the exercise order can influence the efficiency, safety and ultimate effectiveness of an RT programme.

Influence of exercise order on maximum strength in untrained young men.

It is generally recommended that exercises involving large muscle groups be placed at the beginning of a training session. However, methodological training studies manipulating exercise order and the investigation of its influence on strength have not been conducted. Therefore, the purpose of this study was to examine the influence of exercise order on strength in untrained young men after 8 weeks of training. Prior to the training program, participants were randomly assigned to three groups. One group began with large and progressed toward small muscle group exercises (G1) while another performed the opposite order (G2). The third group did not exercise and served as a control (CG). Training frequency was three sessions per week with at least 48h of rest between sessions for a total of 24 sessions in the 8-week period. One repetition maximum (1RM) was assessed for all exercises at baseline and after 8 weeks of training. Both G1 and G2 resulted in significant increases of 16.3-77.8% in 1RM compared to baseline (p<0.05). However, only the small muscle group exercises revealed significant differences between groups (p<0.05). The results demonstrated exercise order of small muscle group exercises might be particularly important during the initial stages of strength training in untrained young men.

INFLUENCE OF MODERATELY INTENSE STRENGTH TRAINING ON FLEXIBILITY IN SEDENTARY YOUNG WOMEN

Santos, E, Rhea, MR, Simão, R, Dias, I, Freitas de Salles, B, Novaes, J, Leite, T, Blair, JC, and Bunker, DJ. Influence of moderately intense strength training on flexibility in sedentary young women. J Strength Cond Res 24(11): 3144-3149, 2010-The present study is the first to examine whether moderately intense resistance training improves flexibility in an exclusively young, sedentary women population. Twenty-four, young, sedentary women were divided into 3 groups as follows: agonist/antagonist (AA) training group, alternated strength training (AST) group, or a control group (CG). Training occurred every other day for 8 weeks for a total of 24 sessions. Training groups performed 3 sets of 10 to 12 repetitions per set except for abdominal training where 3 sets of 15 to 20 reps were performed. Strength (1 repetition maximum bench press) and flexibility were assessed before and after the training period. Flexibility was assessed on 6 articular movements: shoulder flexion and extension, horizontal shoulder adduction and abduction, and trunk flexion and extension. Both groups increased strength and flexibility significantly from baseline and significantly when compared with the CG (p ≤ 0.05). The AST group increased strength and flexibility significantly more than the AA group (p ≤ 0.05) in all but one measurement. This study shows that resistance training can improve flexibility in young sedentary women in 8 weeks.

Efeito das diferentes fases do ciclo menstrual no desempenho da força muscular em 10RM

The aim of this study was to investigate the effect of the different phases of the menstrual cycle (MC) on muscular strength performance in resistance exercises. Nine healthy and physically active women, aged 27±7 yrs, body mass 58.2±5 kg, height 161.1±4.7 cm and BMI 20.4±2 kg/m2 participated in the study. All of them had regular MCs (28-31 days), used oral contraceptives and had been experienced in resistance exercises for at least eight months. Muscle strength was evaluated with a 10RM test in the following order: leg press 45o, bench press, leg extension and biceps curl. The tests were performed in the three phases of the MC: follicular (between the 3rd and 5th day of menses), ovulatory (between 9th and 10th days) and luteal (between 17th and 21th days). ANOVA for repeated measures was applied for statistical analysis, data were analyzed in the SPSS 15.0 and level of significance was set at 5% (p<0.05). No significant statistical differences were observed in the mobilized weight between the MC periods in those four exercises. Regarding the leg press exercise, a 5% increment in muscle strength was observed on the luteal phase. In the remaining exercises and phases these differences were not observed. In conclusion, the phases of the MC did not affect performance of muscular strength in resistance exercise, both single or multiple joint, for large or small muscle groups or in different body segments

Effects of resistance training with blood flow restriction on haemodynamics: a systematic review

This study systematically reviewed the available scientific evidence on the changes promoted by low‐intensity (LI) resistance training (RT) combined with blood flow restriction (BFR) on blood pressure (BP), heart rate (HR) and rate‐pressure product (RPP). Searches were performed in databases (PubMed, Web of Science™, Scopus and Google Scholar), for the period from January 1990 to May 2015. The study analysis was conducted through a critical review of contents. Of the 1 112 articles identified, 1 091 were excluded and 21 met the selection criteria, including 16 articles evaluating BP, 19 articles evaluating HR and four articles evaluating RPP. Divergent results were found when comparing the LI protocols with BFR versus LI versus high intensity (HI) on BP, HR and RPP. The evidence shows that the protocols using continuous BFR following a LIRT session apparently raise HR, BP and RPP compared with LI protocols without BFR, although increases significantly in BP seem to exist between the HI protocols when compared to LI protocols. Haemodynamic changes (HR, SBP, DBP, MBP, RPP) promoted by LIRT with BFR do not seem to differ between ages and body segments (upper or lower), although they are apparently affected by the width of the cuff and are higher with continuous BFR. However, these changes are within the normal range, rendering this method safe and feasible for special populations.

Effect of strength training with blood flow restriction on muscle power and submaximal strength in eumenorrheic women.

Blood flow restriction (BFR) training stimulates muscle size and strength by increasing muscle activation, accumulation of metabolites and muscle swelling. This method has been used in different populations, but no studies have evaluated the effects of training on muscle power and submaximal strength (SS) in accounted for the menstrual cycle. The aim of this study was to analyse the effect of strength training (ST) with BFR on the muscle power and SS of upper and lower limbs in eumenorrheic women. Forty untrained women (18–40 years) were divided randomly and proportionally into four groups: (i) high‐intensity ST at 80% of 1RM (HI), (ii) low‐intensity ST at 20% of 1RM combined with partial blood flow restriction (LI + BFR), (iii) low‐intensity ST at 20% of 1RM (LI) and d) control group (CG). Each training group performed eight training sessions. Tests with a medicine ball (MB), horizontal jump (HJ), vertical jump (VJ), biceps curls (BC) and knee extension (KE) were performed during the 1st day follicular phase (FP), 14th day (ovulatory phase) and 26–28th days (luteal phase) of the menstrual cycle. There was no significant difference among groups in terms of the MB, HJ, VJ or BC results at any time point (P>0·05). SS in the KE exercise was significantly greater in the LI + BFR group compared to the CG group (P = 0·014) during the LP. Therefore, ST with BFR does not appear to improve the power of upper and lower limbs and may be an alternative to improve the SS of lower limbs of eumenorrheic women.

Creatine Kinase and Lactate Dehydrogenase Responses After Different Resistance and Aerobic Exercise Protocols

Abstract The aim of this study was to investigate the responses of creatine kinase (CK) and lactate dehydrogenase (LDH) after performing different resistance and aerobic exercise protocols. Twelve recreationally trained men (age, 23.2 ± 5.6 years; body mass, 84.3 ± 9.3 kg; body height, 178.9 ± 4.5 cm; and BMI, 26.3 ± 2.3 kg·m2) volunteered to participate in this study. All subjects were randomly assigned to four experimental protocols (crossover): (a) aerobic training at 60% of VO2max, (b) aerobic training at 80% of VO2max, (c) a resistance exercise (RE) session with a bi-set protocol, and (d) an RE session with a multiple sets protocol. Blood samples were collected before, immediately after and 24 hours following the experimental protocols. After 24 hours, there was a significant increase in CK for the 80% of VO2max protocol vs. the bi-set RE session (p = 0.016). Immediately after the protocols, we observed a significant increase in LDH among certain groups compared to others, as follows: multiple sets RE session vs. 60% of VO2max, bi-set RE session vs. 60% of VO2max, multiple sets RE session vs. 80% of VO2max, and bi-set RE session vs. 80% of VO2max (p = 0.008, p = 0.013; p = 0.002, p = 0.004, respectively). In conclusion, aerobic exercise performed at 80% of VO2max appears to elevate plasma CK levels more than bi-set RE sessions. However, the bi-set and multiple sets RE sessions appeared to trigger greater levels of blood LDH compared to aerobic protocols performed at 60% and 80% of VO2max.

Forearm Resistance-Vessel Dilatation Function During Reactive Hyperemia in Patients With Resistant Hypertension

BACKGROUND Forearm blood flow (FBF) measured during reactive hyperemia by venous-occlusion plethysmography assesses resistance-vessel dilatation function but has never been investigated in resistant hypertension. The aim was to evaluate the independent correlates of forearm resistance-vessel function parameters in resistant hypertensives. METHODS In a cross-sectional study, 274 resistant hypertensives performed 24-hour ambulatory blood pressure (BP) monitoring, 2D-echocardiography, aortic pulse wave velocity, and venous-occlusion plethysmography with baseline and hyperemic FBF and vascular resistance measurements. A subsample of 103 patients also performed ultrasonographic brachial artery endothelial function examination. Independent correlates of baseline and hyperemic vascular parameters were assessed by multiple linear regressions. RESULTS Median (interquartile range) baseline FBF was 3.1 (2.4-4.0) ml/min/100ml of tissue, and during hyperemia mean FBF rose to 7.0 (5.2-9.4) ml/min/100ml of tissue. Baseline FBF and resistance were independently associated with left ventricular mass index (partial correlations -0.14 and 0.13, respectively), whereas hyperemic parameters were independently associated with body mass index (BMI) (inversely for FBF, partial correlation: -0.18 to -0.21) and with the nocturnal BP fall (directly for FBF, partial correlation: 0.12-0.15), after adjustments for age, sex, mean arterial pressure, and baseline vascular parameters. In a separate analysis, a larger brachial artery diameter was associated with higher hyperemic FBF, but there were no associations between resistance-vessel and conduit-vessel dilatation function parameters. CONCLUSION In patients with resistant hypertension, left ventricular mass was the only correlate of baseline FBF and resistance, whereas higher BMI and lower nocturnal BP fall were independently associated with lower FBF and higher resistance during reactive hyperemia.