Kyle M. Tarpenning

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.

Relationships between isokinetic knee strength, single-sprint performance, and repeated-sprint ability in football players.

Previous research has demonstrated that muscular strength of the knee extensors is related to the speed an athlete can produce during a single-sprint performance. Football players, as well as many other athletes on the field and the court, execute multiple sprints during the course of a match. The purpose of this study was to examine the relationships between leg strength, single-sprint speed, and repeated-sprint ability. Thirty-eight football players from 3 codes (soccer, rugby league, rugby union) completed a 12- × 20- m repeated-sprint protocol and were evaluated for peak isokinetic knee extension and flexion torque at 608·s−1, 1508·s−1, and 2408·s−1. Although single-sprint performance correlated with peak extensor and flexor torque at all velocities, the strongest correlation was observed between relative knee extensor torque at 2408·s−1 and the initial acceleration phase (0–10 m) of the single-sprint performance (r 520.714, p < 0.01). However, the data suggest that factors other than strength contribute to repeated-sprint ability. This finding provides new evidence in elucidating the relationship between strength and repeated-sprint performance.

Endurance Training Delays Age of decline in Leg Strength and Muscle morphology

PURPOSE It has been reported that maximal strength peaks at approximately 30 yr of age, plateaus, and remains relatively stable for the next 20 yr, with an age-related decline in strength becoming significant after age 50. Much of the research attributes this decrease in peak force to age-associated reductions in muscle mass, with a selective atrophy and reduction in Type II fiber area and number being the primary factors. The influence that chronic endurance training has upon age-associated changes in muscular strength and muscle morphology has been largely undetermined. The purpose of this investigation was to examine the influence of chronic endurance training and age on leg extensor strength, and muscle fiber size and type distribution. METHODS Male master runners (N = 107, age range = 40-88 yr) were tested for maximal strength of the leg extensor muscles. A subgroup of 30 master athletes participated in muscle biopsy testing. The effects of age were addressed by subdividing the sample into five cohorts. RESULTS Peak isokinetic concentric torque did not differ between age groups until after age 70 yr. Regression analysis revealed a significant (P < 0.05, r(2) = 0.1838) age-associated decrease in relative strength (N.m.kg(-1) lean body mass). Type I and Type II fiber area and distribution did not differ between age groups through the eighth decade. CONCLUSIONS These data suggest that chronic endurance training can delay the age of significant decline in peak torque and changes in muscle morphology characteristics of the vastus lateralis.

Influence of Circadian Time Structure on Acute Hormonal Responses to a Single Bout of Heavy-Resistance Exercise in Weight-Trained Men

Both testosterone (T) and cortisol (C) exhibit circadian rhythmicity being highest in the morning and lowest in the evening. T is a potent stimulator of protein synthesis and may possess anti-catabolic properties within skeletal muscle, and C affects protein turnover, thereby altering the balance between hormone-mediated anabolic and catabolic activity. Physiological reactions of these hormones and training adaptations may influence the post-exercise recovery phase by modulating anabolic and catabolic processes, therefore affecting metabolic equilibrium, and may lead to intensification of catabolic processes. We investigated the effect of the circadian system on the T and C response of weight-trained men to heavy resistance exercise. Thirteen young (21.8±2.2 yr) weight-trained men (12 months training experience) performed an eight-station heavy-resistance exercise protocol on two separate occasions (AM: 06:00 h and PM: 18:00 h), completing 3 sets of 8–10 repetitions at 75% of each subjects one-repetition maximum (1-RM). Blood samples were obtained prior to, during, and following the exercise bout, and serum total T and C concentrations were determined by competitive immunoassay technique. Performing the single bout of heavy-resistance exercise in the PM as compared to the AM positively altered the C and T/C ratio hormonal response. Pre-exercise C concentrations were significantly lower (p < 0.05) in the PM session, which resulted in a lower peak value, and the accompanying increased T/C ratio suggested a reduced catabolic environment. These data demonstrate that the exercise-induced hormonal profile can be influenced by the circadian time structure toward a profile more favorable for anabolism, therefore optimizing skeletal muscle hypertrophic adaptations associated with resistance exercise.

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.

Influence of weight training exercise and modification of hormonal response on skeletal muscle growth

To investigate the influence of carbohydrate (CHO) consumption on the acute hormonal response, and chronic adaptation to weight lifting exercise, two studies were conducted. Following a four-hour fast, seven young men (21.3 +/- 3.5 y) performed (on two occasions) a nine-station weight lifting protocol, completing 3 sets of 10 repetitions at 75% of 1RM (series 1). Randomly assigned, one session included the ingestion of a non-caloric placebo, and the other, a 6% CHO solution. For series 2, two groups of young men (21.3 +/- 1.5 y) participated in 12 weeks of progressive resistance weight training. Training for one group included the ingestion of a non-caloric placebo, and the other, a 6% CHO solution. In series 1, weight lifting exercise with CHO ingestion significantly (p < 0.05) elevated blood glucose and plasma insulin levels above baseline, as well as that occurring with the placebo. This resulted in a significant blunting of the cortisol response (7% with CHO compared to 99% with placebo). These findings indicate that CHO consumption during weight lifting exercise can modify the acute hormonal response to exercise. With series 2, CHO consumption continued to blunt the cortisol response to exercise during the twelve weeks of training. This is in contrast to significantly elevated cortisol levels observed for the placebo control group. Corresponding with the modified response patterns were differences in muscle growth. Weight training exercise with CHO ingestion resulted in significantly greater gains in both type I (19.1%) and type II (22.5%) muscle fibre area than weight training exercise alone. The difference in the cortisol response accounted for 74% of the variance (r = 0.8579, p = 0.006) of change in type I muscle fibre area, and 52.3% of the variance (r = 0.7231, p = 0.043) of change in type II muscle fibre area. These findings suggest that the modification of the cortisol response associated with CHO ingestion can positively impact the skeletal muscle hypertrophic adaptation to weigh training.

Maximal aerobic power, lactate threshold, and running performance in master athletes.

PURPOSE This study sought to determine how lactate threshold (LT) is related to running performance in older male and female runners, if LT changes significantly with age, and if gender alters the relationship between LT and performance in older runners. METHODS Subjects were 168 master runners (111 men, 57 women) selected from a longitudinal study, who ran at least 10 miles x wk(-1) for 5 yr or more. VO2max was measured on a treadmill and body composition by hydrostatic weighing. Blood samples taken each minute of exercise were analyzed for lactate concentration and LT determined as the breakpoint in lactate accumulation. Performance times and training histories were self-reported by questionnaire. RESULTS Men had significantly greater body mass, fat-free mass (FFM), and VO2max (L x min(-1); mL x kg(-1) x min(-1)) than women. FFM and VO2max (L x min(-1); mL x kg(-1) x min(-1)) declined with age in both men and women. Running performance was significantly different between men and women and declined with age in both. LT (L x min(-1); mL x kg(-1) x min(-1)) was significantly different between men and women, and declined significantly with age in men, whereas LT (%VO2max) did not differ between men and women and increased significantly with age in both. VO2max (mL x kg(-1) x min(-1)) was the most significant predictor of performance in both men and women, whereas LT (L x min(-1)) added to the prediction of 5-km and 10-km performance in women. CONCLUSION The results of this study demonstrate that VO2max (mL x kg(-1) x min(-1)) is a better predictor of performance than LT in older male and female runners. Additionally, LT as a percentage of VO2max increases significantly with age.

Age-related blunting of growth hormone secretion during exercise may not be solely due to increased somatostatin tone

Age-related declines in growth hormone (GH) secretion may result from augmented somatostatin (SRIH) tone and/or diminished GH-releasing hormone (GHRH) secretion. We assessed GH release during exercise without and with pyridostigmine (PYR), which indirectly suppresses SRIH. GH levels were measured throughout exercise and recovery in 12 young men (mean +/- SEM, 20.8 +/- 0.4 years) and seven old men (66.1 +/- 1.9). The area under the GH curve (GH-AUC) was greater in young versus old men during a short-term maximal exercise test (12.9 +/- 2.8 v 1.5 +/- 0.2 ng x min(-1) x mL(-1), P = .002) and a 1-hour 60% maximal (submaximal, 10.0 +/- 1.5 v 3.0 +/- 1.0 ng x min(-1) x mL(-1), P = .001) cycle exercise bout. PYR increased the GH-AUC in young and old men during maximal (20.9 +/- 5.2 v 4.9 +/- 1.8) and submaximal (12.3 +/- 1.6 v 4.7 +/- 1.5) exercise (P < .05). The greater GH response to maximal versus submaximal exercise suggests a role for adrenergic modulation of GHRH during exercise. However, the failure of PYR to restore the responses of the old to those of the young suggests that increased SRIH tone does not completely explain the age difference in GH secretion during exercise.

Longitudinal analysis of lactate threshold in male and female master athletes.

PURPOSE The lack of relationship between lactate threshold (LT) and running performance in older runners, and the increase in LT with age, has not been previously studied in a longitudinal design. We evaluated the cross-sectional and longitudinal changes in LT with age and compared the changes in LT with changes in performance variables. METHODS Fifty-one male and 23 female runners (39-77 yr) performed two graded treadmill exercise tests with minute-by-minute venous blood lactate analysis, separated by 5.8 +/- 1.6 yr (mean +/- SD). Body composition was determined by hydrodensitometry and training history by questionnaire. RESULTS There was no change in LBM over time, but significant decreases in [OV0312]O(2max) and training volume irrespective of age and gender (P < 0.05). LT as a percent of [OV0312]O(2max) increased with age (P < 0.05), demonstrated poor stability over time (r = 0.29, P = 0.01) compared with other parameters measured, and changes in LT were not related to changes in fitness or performance. CONCLUSION Based upon these findings, we conclude that the LT may be less precise than [OV0312]O(2max) or performance in the prescription of exercise intensities or as an evaluation tool in older individuals.

Reproducibility and changes in twitch properties associated with age and resistance training in young and elderly women

We compared knee extensor twitch contractile properties (TP) between nine young women (YW, 20–30 years) and 10 elderly women (63–78 years) and examined changes associated with resistance training in addition to measurement reproducibility. Data were obtained on two occasions 3 weeks apart after which subjects performed bilateral leg extension and bilateral leg curl exercises 3 days/week for 10 weeks. TP demonstrated moderate to good reproducibility in both age groups with Pearsons r and the intra‐class correlation coefficient ranging from 0.67 to 0.85 (P<0.05) and the technical error of the measurement ranging from 4.2% to 7.8%. Pre‐training, peak twitch torque, rate of torque development, and the rate of relaxation were 24–32% greater for the YW than EW (P<0.05). Time to peak torque, half‐relaxation time, and contraction duration were not significantly different between age groups. Post‐training, changes of 2.6–6.1% were observed in TP; however, these changes were not significant in either group. These data suggest the presence of an age‐associated slowing in the rate of muscle contraction. Furthermore, the lack of change in TP in both groups suggests resistance training failed to alter contractile function. However, these findings are discussed in relation to measurement reproducibility and the meaningfulness of the data obtained.