Michael L. Pollock

ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults

SUMMARYACSM Position Stand on The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Adults. Med. Sci. Sports Exerc., Vol. 30, No. 6, pp. 975-991, 1998. The combination of frequency, intensity, and duration of chr

Generalized equations for predicting body density of women

Previous research with women has shown that body composition regression equations derived from anthropometric variables were population specific. This study sought to derive generalized equations for women differing in age and body composition. The hydrostatic method was used to determine body density (BD) and percent fat (%F) on 249 women in 18 to 55 years (X = 31.4 +/- 10.8 yrs) and 4 to 44 %F (X = 24.1 +/-7.2 %F). Skinfold fat (S), gluteal circumference (C) and age were independent variables. The quadratic form of the sum of three, four and seven S in combination with age and gluteal C produced multiple correlations that ranged from 0.842 to 0.867 with standard errors of 3.6 to 3.8 %F. The equations were cross-validated on a different sample of 82 women with similar age and %F characteristics. The correlations between predicted and hydrostatically determined %F ranged from 0.815 to 0.820 with standard errors of 3.7 to 4.0 %F. This study showed that valid generalized body composition equations could be derived for women varying in age and body composition, but care need to be exercised with women over an age of forty.

Practical Assessment of Body Composition

In brief: The assessment of body composition has become an important method for determining a desirable body weight of adults and athletes. Hydrostatic weighing is a popular and valid method, but it is often not feasible for the clinical setting or for mass testing; thus, anthropometry has become the preferred method. This article reviews the scientific basis for generalized body composition prediction equations and provides methods for evaluating body composition. The authors recommend using a sum of three skinfolds (triceps, chest, and subscapula for men and triceps, abdomen, and suprailium for women) and give detailed instructions for securing accurate measurements of body fat.

A comparative analysis of four protocols for maximal treadmill stress testing

The purpose of this investigation was to compare the results from four commonly used maximal treadmill stress tests: Balke, Bruce, Ellestad, and a continuous multistage running protocol. The results compared serial and maximal heart rate, metabolic demands, and ECG determinations. Fifty-one healthy men, 35 to 55 years of age, volunteered for this study and were dichotomized into trained and untrained subjects. Regression analyses showed all the tests to correlate highly. No significant differences were found between tests at maximum for V02, heart rate, and blood pressure, except for V02 for the Balke as compared to the running protocol (39 vs. 41 ml./Kg-min). The Balke protocol showed lower values at maximum in VE and RP than the other three tests as well as the most gradual rate of progression in MET cost (0.5 METS per minute). The increase for the Bruce and Ellestad tests was from 1 to 1.5 METS per minute, and a rapid initial increase (9 METS in the first 3 minutes) made the running test undesirable as a screening method. Although serial plots of heart rate and MET costs were similar to those previously reported for different population samples, the present data further refined these values. Finally, a nomograph comparing treadmill time and V02, max. for the Balke, Bruce, and Ellestad tests was developed from these data.

Time course for strength and muscle thickness changes following upper and lower body resistance training in men and women.

Abstract The purpose of this study was to investigate the time course of skeletal muscle adaptations resulting from high-intensity, upper and lower body dynamic resistance training (WT). A group of 17 men and 20 women were recruited for WT, and 6 men and 7 women served as a control group. The WT group performed six dynamic resistance exercises to fatigue using 8–12 repetition maximum (RM). The subjects trained 3 days a week for 12 weeks. One-RM knee extension (KE) and chest press (CP) exercises were measured at baseline and at weeks 2, 4, 6, 8, and 12 for the WT group. Muscle thickness (MTH) was measured by ultrasound at eight anatomical sites. One-RM CP and KE strength had increased significantly at week 4 for the female WT group. For the men in the WT group, 1 RM had increased significantly at week 2 for KE and at week 6 for CP. The mean relative increases in KE and CP strength were 19% and 19% for the men and 19% and 27% for the women, respectively, after 12 weeks of WT. Resistance training elicited a significant increase in MTH of the chest and triceps muscles at week 6 in both sexes. There were non-significant trends for increases in quadriceps MTH for the WT groups. The relative increases in upper and lower body MTH were 12%–21% and 7%–9% in the men and 10%–31% and 7%–8% in the women respectively, after 12 weeks of WT. These results would suggest that increases in MTH in the upper body are greater and occur earlier compared to the lower extremity, during the first 12 weeks of a total body WT programme. The time-course and proportions of the increase in strength and MTH were similar for both the men and the women.

Prescription of resistance training for health and disease

When prescribed appropriately, resistance training is effective for developing fitness, health, and for the prevention and rehabilitation of orthopedic injuries. Because resistance training is an integral component in the comprehensive health program promoted by the major health organizations (e.g., American College of Sports Medicine, American Heart Association, American Association of Cardiovascular and Cardiopulmonary Rehabilitation, Surgeon Generals Office), population-specific guidelines have recently been published. The current research indicates that, for healthy persons of all ages and many patients with chronic diseases, single set programs of up to 15 repetitions performed a minimum of 2 d x wk(-1) are recommended. Each workout session should consist of 8-10 different exercises that train the major muscle groups. Single set programs are less time consuming and more cost efficient, which generally translates into improved program compliance. Further, single set programs are recommended for the above-mentioned populations because they produce most of the health and fitness benefits of multiple set programs. The goal of this type of program is to develop and maintain a significant amount of muscle mass, endurance, and strength to contribute to overall fitness and health. Patients with chronic diseases (e.g., arthritis) may have to limit range of motion for some exercises and use lighter weights with more repetitions.

Injuries and adherence to walk/jog and resistance training programs in the elderly.

To evaluate the effects of 26 wk of aerobic and resistance training on the incidence of injury and program adherence in 70- to 79-yr-old men and women, 57 healthy volunteers (25 males, 32 females) were randomly assigned to a walk/jog (W/J, N = 21), strength (STREN, N = 23), or control (CONT, N = 13) group. Walk/jog training was for 30-45 min, 3 d.wk-1 with intensity equal to 40-70% heart rate max reserve (HRmax reserve) during the first 13 wk, and 75-85% HRmax reserve for weeks 14-26. STREN training consisted of one set (10-12 repetitions) each of 10 variable resistance exercises performed to volitional fatigue. Forty-nine of the original participants completed the training program. Walk/jog training increased VO2max from 22.5 to 27.1 ml.kg-1.min-1 (P less than or equal to 0.05) while STREN and CONT showed no change. STREN improved significantly in chest press and leg extension strength (P less than or equal to 0.05) while W/J and CONT showed no change. Adherence to training was 20/23 (87%) and 17/21 (81%) in STREN and W/J, respectively. One repetition maximum (1-RM) strength testing resulted in 11 injuries in the 57 subjects (19.3%) while STREN training resulted in only two injuries in 23 subjects (8.7%). Walk training during weeks 1-13 resulted in one injury in 21 subjects (4.8%). Eight of 14 subjects (57%) who began jogging intervals at week 14 incurred an injury: two of eight (25%) of the men and all of the women (6 of 6). All W/J training injuries were to the lower extremity.(ABSTRACT TRUNCATED AT 250 WORDS)

Lumbar strengthening in chronic low back pain patients. Physiologic and psychological benefits.

The effects of exercise for isolated lumbar extensor muscles were examined in 54 chronic low-back pain patients. Subjects were randomly assigned to a 10-week exercise program (N =31) or a wait-list control group (N = 23). Results indicated a significant increase in isometric lumbar extension strength for the treatment group and a significant reduction in reported pain compared with the control group (P 0.05). Treated subjects reported less physical and psychosocial dysfunction whereas the control group increased in pain, and physical and psychosocial dysfunction. There were no concomitant changes in reported daily activity levels. These results show that lumbar extension exercise is beneficial for strengthening the lumbar extensors and results in decreased pain and improved perceptions of physical and psychosocial functioning in chronic back pain patients. However, these improvements were not related to changes in activities or psychological distress.

Comparative analysis of physiologic responses to three different maximal graded exercise test protocols in healthy women

The purpose of this study was to compare the three most commonly used maximal graded exercise test (GXT) protocols in healthy women. Submaximal and maximal metabolic and hemodynamic responses were determined from two treadmill protocols, Bruce and Balke, and a bicycle protocol, in 49 women. Maximum oxygen uptake (VO2 max) was significantly different among protocols (Bruce=40.3, Balke=38.4, and Bike=36.6 ml/kg . min -1). Maximum heart rate (HR max) was significantly lower during Bike (178 beats/min) than during Bruce (182) and Balke (183) protocols. No differences in rate of increase in HR or systolic blood pressure (BP) per increase in multiples of the rest metabolic (METs) were found between Bruce and Balke protocols. The rate of recovery of HR and systolic BP was not different among tests. Comparisons of active and sedentary groups showed differences in VO2 max and submaximal HR and recovery HR at common minutes; however, the rate of increase in HR and systolic BP during exercise and the rate of decrease during recovery were not significantly different. Prediction of VO2 max with Bruce and Balke protocols from treadmill time was r=0.91 (SEE +/- 2.7 ml/kg . min -1) and r=0.94 (SEE 2.2 ml/kg . min -1), respectively. These data suggest a difference between men and women in increased HR and systolic BP per METs increase in exertion.

Effect of exercise training on blood pressure in 70− to 79-yr-old men and women

Men and women 70-79 yr of age (N = 49) were studied to assess the effect of 6 months of resistance or endurance exercise training on their blood pressure, hemodynamic parameters, and pressor hormone levels. Resistance training consisted of one set of 8-12 repetitions on ten Nautilus machines three times per week. The endurance training group progressed to training at 75-85% VO2max for 35-45 min three times per week for the last 2 months of training. No changes in body weight or estimated lean body mass occurred; however, the sum of seven skinfolds, as an index of percent body fat, decreased in both exercise groups. Upper and lower body strength increased with resistance training, while VO2max increased by 20% in the endurance training group. Blood pressure did not change with resistance training in individuals with normal or somewhat elevated blood pressures. Diastolic and mean blood pressure decreased significantly, by 5 and 4 mm Hg, with endurance training. Subjects with blood pressure greater than 140/90 reduced their systolic, diastolic, and mean blood pressure by 8, 9, and 8 mm Hg, respectively, with endurance exercise training. Cardiac output, peripheral vascular resistance, and plasma levels of angiotensin I and II and epi- and norepinephrine did not change in any of the groups. Thus, resistance exercise training does not adversely affect, or reduce, blood pressure, while endurance exercise training produces modest reductions in blood pressure in 70-79-yr-old individuals with somewhat elevated blood pressures.