Phillip A. Bishop

Recovery From Training: A Brief Review: Brief Review

Athletes spend a much greater proportion of their time recovering than they do in training. Yet, much attention has been given to training with very little investigation of recovery. The purpose of this review is to stimulate further research into this vital area of training. Recovery can be categorized in three terms: i) immediate recovery between exertions; ii) short-term recovery between repeats (e.g., between resistance sets or interval bouts); and iii) training recovery between workouts. The focus of this review is training recovery. Full training recovery is essential to optimal performance and improvement. This review includes an examination of extant research on recovery and a very brief review of some potential modalities and techniques for hastening recovery and the time course of recovery and responses to some treatments. Measures of recovery and practical considerations are discussed briefly. Much research is needed in this area, but there are obstacles to high quality research. Attention must be given to key issues in research on recovery, especially the individual response to recovery treatments.

A Practical Approach to Monitoring Recovery: Development of a Perceived Recovery Status Scale

Laurent, CM, Green, JM, Bishop, PA, Sjökvist, J, Schumacker, RE, Richardson, MT, and Curtner-Smith, M. A practical approach to monitoring recovery: development of a perceived recovery status scale. J Strength Cond Res 25(3): 620-628, 2011-The aim of this study was to develop and test the practical utility of a perceived recovery status (PRS) scale. Sixteen volunteers (8 men, 8 women) performed 4 bouts of high-intensity intermittent sprint exercise. After completion of the baseline trial, in a repeated-measures design, subjects were given variable counterbalanced recovery periods of 24, 48, and 72 hours whereupon they repeated an identical intermittent exercise protocol. After a warm-up period, but before beginning each subsequent bout of intermittent sprinting, each individual provided their perceived level of recovery with a newly developed PRS scale. Similar to perceived exertion during exercise, PRS was based on subjective feelings. The utility of the PRS scale was assessed by measuring the level of agreement of an individuals perceived recovery relative to their performance during the exercise bout. Perceived recovery status and change (both positive and negative) in sprint performance during multiple bouts of repeated sprint exercise were moderately negative correlated (r = −0.63). Additionally, subjects were able to accurately assess level of recovery using the PRS scale indicated by correspondence with negative and positive changes in total sprint time relative to their previous session. The ability to detect changes in performance using a noninvasive psychobiological tool to identify differences in performance was independent of other psychological and physiological markers measured during testing, because there were no differences (p > 0.05) among ratings of perceived exertion (RPE), heart rate, blood lactate concentration, or session RPE values among any of the performance trials. Although further study is needed, current results indicate a subjective approach may be an effective means for assessing recovery from day to day, at least under similar conditions.

Analysis of Exercise-to-rest Ratios During Division Ia Televised Football Competition

A play in football is speculated to last 3 to 5 seconds. There are few if any peer-reviewed studies determining the exercise-to-rest ratios of a televised National Collegiate Athletic Association (NCAA) Division IA college football competition. In this study, we measured the duration of a play, rest intervals between plays, and series of plays. The results of this study may aid strength and conditioning professionals in developing appropriate conditioning programs for their teams that compete on television based on appropriate exercise-to-rest ration training. Durations may have been influenced by the style of offense. Style of play for this study was determined to be running (RUN), passing (PASS), or balanced (BAL). Two NCAA Division IA teams were selected for each style of play based on their offensive production from the 2004 season. The average duration of a play was 5.23 ± 1.7 seconds. Durations of RUN and PASS plays were 4.86 ± 1.4 and 5.60 ± 1.7 seconds, respectively. Durations related to style for RUN, PASS, and BAL were 4.84 ± 1.4, 5.41 ± 1.6, and 5.44 ± 1.6 seconds, respectively. Duration of rest between plays was 46.9 ± 34 seconds, including extended rest periods such as time outs and injury attention. The average duration of rest between plays without extended rest was 36.1 ± 6.7 seconds. Average rest time between series was 11:39 ± 4:19 minutes. The average duration of a PASS play was significantly different (P < 0.05) than that of a RUN play. The average duration of a play for PASS was significantly different (P < 0.05) from that of RUN and BAL. There was no significant difference between style of play and duration of rest between plays or series.

Effects of Heat Exposure and 3% Dehydration Achieved Via Hot Water Immersion on Repeated Cycle Sprint Performance

Kraft, JA, Green, JM, Bishop, PA, Richardson, MT, Neggers, YH, and Leeper, JD. Effects of heat exposure and 3% dehydration achieved via hot water immersion on repeated cycle sprint performance. J Strength Cond Res 25(3): 778-786, 2011-This study examined effects of heat exposure with and without dehydration on repeated anaerobic cycling. Males (n = 10) completed 3 trials: control (CT), water-bath heat exposure (∼39°C) to 3% dehydration (with fluid replacement) (HE), and similar heat exposure to 3% dehydration (DEHY). Hematocrit increased significantly from pre to postheat immersion in both HE and DEHY. Participants performed 6 × 15s cycle sprints (30s active recovery). Mean Power (MP) was significantly lower vs. CT (596 ± 66 W) for DEHY (569 ± 72 W), and the difference approached significance for HE (582 ± 76 W, p = 0.07). Peak Power (PP) was significantly lower vs. CT (900 ± 117 W) for HE (870 ± 128 W) and approached significance for DEHY (857 ± 145 W, p = 0.07). Postsprint ratings of perceived exertion was higher during DEHY (6.4 ± 2.0) and HE (6.3 ± 1.6) than CT (5.7 ± 2.1). Combined heat and dehydration impaired MP and PP (decrements greatest in later bouts) with HE performance intermediate to CT and DEHY.

Ergonomics and Comfort in Protective and Sport Clothing: A Brief Review

Industrial and sport protective clothing (PC) is governed by protection requirements and sport clothing is generally selected on the basis of performance and comfort. The impact of PC on performance is determined by the nature of the work or sport, the metabolic rate required, the ambient environment, and the characteristics of the PC. The chief ergonomics challenge of PC is when moderate to high work rates must be performed in moderate to hot ambient environments. Comfort is typically subjectively measured and impacts performance. Comfort is multifactorial and dynamic rather than static. Sport clothing design is chiefly concerned with maximizing heat and moisture loss and comfort; however, attempts to use synthetic fabrics to increase comfort and heat dissipation have generally not been successful. Future innovations may include protective and sport clothing that responds to the environment, and that features integrated cooling systems with greater cooling capacity and practicality for mobile workers and sportsmen. A brief review of key challenges in the ergonomics of PC and sport clothing is presented along with potential directions for advancing ergonomics and comfort.

Omega 3 Chia Seed Loading as a Means of Carbohydrate Loading

Illian, TG, Casey, JC, and Bishop, PA. Omega 3 chia seed loading as a means of carbohydrate loading. J Strength Cond Res 25(1): 61-65, 2011-The purpose of this study was to determine if Omega 3 Chia seed loading is a viable option for enhancing sports performance in events lasting >90 minutes and allow athletes to decrease their dietary intake of sugar while increasing their intake of Omega 3 fatty acids. It has been well documented that a high dietary carbohydrate (CHO) intake for several days before competition is known to increase muscle glycogen stores resulting in performance improvements in events lasting >90 minutes. This study compared performance testing results between 2 different CHO-loading treatments. The traditional CHO-loading treatment served as the control (100% cals from Gatorade). The Omega 3 Chia drink (50% of calories from Greens Plus Omega 3 Chia seeds, 50% Gatorade) served as the Omega 3 Chia loading drink. Both CHO-loading treatments were based on the subjects body weight and were thus isocaloric. Six highly trained male subjects (&OV0312;O2max 47.8-84.2 ml·kg−1; mean (SD) of &OV0312;O2max 70.3 ml·kg−1 (13.3) performed a 1-hour run at ∼65% of their &OV0312;O2max on a treadmill, followed by a 10k time trial on a track. There were 2 trials in a crossover counterbalanced repeated-measures design with a 2-week washout between testing sessions to allow the participants to recover from the intense exercise and any effects of the treatment. There was no statistical difference (p = 0.83) between Omega 3 Chia loading (mean 10k time = 37 minutes 49 seconds) and CHO loading (mean = 37 minutes 43 seconds). Under our conditions, Omega 3 Chia loading appears a viable option for enhancing performance for endurance events lasting >90 minutes and allows athletes to decrease their dietary intake of sugar while increasing their intake of Omega 3 fatty acids but offered no performance advantages.

Attitude and Knowledge Changes in Collegiate Dancers following a Short-Term, Team-Centered Prevention Program on Eating Disorders

Eating knowledge, nutritional knowledge, and psychological changes among female collegiate dancers were examined before and after a 4-wk. team-centered program on sport nutrition, exercise, and disordered eating consequences. Collegiate female dancers from two NCAA Division I institutions participated in a control (n = 19; M age = 19.1 yr., SD = 1.0) or intervention (n = 21; M age = 19.2 yr., SD = 1.2) group. Measures were administered to both groups before and after intervention to assess eating disorders, depression, and nutritional and disordered eating knowledge. There was a statistically significant increase in scores on nutritional and overall eating disorder knowledge in the intervention group compared to the control group. Mean scores on depression, drive for thinness, body dissatisfaction, and maturity fears decreased in the intervention group.

Crossmodal Session Rating of Perceived Exertion Response at Low and Moderate Intensities

Green, JM, Laurent, CM, Bacon, NT, ONeal, EK, Davis, JK, and Bishop, PA. Cross-modal session rating of perceived exertion response at low and moderate intensities. J Strength Cond Res 25(6): 1598-1604, 2011—Session rating of perceived exertion (SRPE) permits global effort estimations after an exercise bout and has shown promise for evaluating training load. However, factors mediating SRPE are not well understood. The purpose of this study was to compare SRPE between cycling and treadmill exercise at low and moderate intensities. In a counterbalanced order, male subjects (n = 7) completed a o2max trial on a cycle ergometer and a motor-driven treadmill. Then, participants completed trials at 50 and 75% mode-specific o2max on a cycle ergometer (BK75, BK50) and a treadmill (TM75, TM50) to achieve ∼400-kcal energy expenditure per trial. Acute RPE (i.e., during exercise) at 5 minutes, midway, and test termination were recorded with SRPE (20-minutes postexercise) expressed as overall (SRPEO), legs (SRPEL), and breathing also recorded were heart rate (HR) and change in rectal temperature (ΔTrec). Significance was accepted at p ≤ 0.05. Repeated-measures analysis of variance revealed significantly greater SRPE for higher intensities within each mode. Crossmodal comparisons also show a higher SRPE at moderate (75% o2max) intensities [SRPEO] = BK75: 7.6 ± 1.0, TM75: 6.9 ± 1.3) vs. lower (50% o2max) intensities (BK50: 4.6 ± 1.4, TM50: 4.6 ± 1.1). Within modes, SRPE corresponded well with ΔTrec and HR. Acute RPE was linked with intensity and drifted upward across time. Results indicated that overall and differentiated SRPEs are magnified with exercise intensity with the corresponding disruption in internal environment potentially mediating subjective responses. From a practical application standpoint, SRPE provides a subjective assessment for immediate evaluation of daily training. Results indicate that, when using SRPE to monitor training, consideration should be given to responses across differing exercise modes.

Sweat gland density and response during high-intensity exercise in athletes with spinal cord injuries.

Sweat production is crucial for thermoregulation. However, sweating can be problematic for individuals with spinal cord injuries (SCI), as they display a blunting of sudomotor and vasomotor responses below the level of the injury. Sweat gland density and eccrine gland metabolism in SCI are not well understood. Consequently, this study examined sweat lactate (S-LA) (reflective of sweat gland metabolism), active sweat gland density (SGD), and sweat output per gland (S/G) in 7 SCI athletes and 8 able-bodied (AB) controls matched for arm ergometry VO2peak. A sweat collection device was positioned on the upper scapular and medial calf of each subject just prior to the beginning of the trial, with iodine sweat gland density patches positioned on the upper scapular and medial calf. Participants were tested on a ramp protocol (7 min per stage, 20 W increase per stage) in a common exercise environment (21±1°C, 45-65% relative humidity). An independent t-test revealed lower (p<0.05) SGD (upper scapular) for SCI (22.3 ±14.8 glands · cm−2) vs. AB. (41.0 ± 8.1 glands · cm−2). However, there was no significant difference for S/G between groups. S-LA was significantly greater (p<0.05) during the second exercise stage for SCI (11.5±10.9 mmol · l−1) vs. AB (26.8±11.07 mmol · l−1). These findings suggest that SCI athletes had less active sweat glands compared to the AB group, but the sweat response was similar (SLA, S/G) between AB and SCI athletes. The results suggest similar interglandular metabolic activity irrespective of overall sweat rate.

Impact of Measured vs. Predicted Residual Lung Volume on Body Fat Percentage Using Underwater Weighing and 4-Compartment Model

Abstract Nickerson, BS, Esco, MR, Bishop, PA, Schumacker, RE, Richardson, MT, Fedewa, MV, Wingo, JE, and Welborn, BA. Impact of measured vs. predicted residual lung volume on body fat percentage using underwater weighing and 4-compartment model. J Strength Cond Res 31(9): 2519–2527, 2017—The purpose of this study was to compare underwater weighing (UWW) and 4-compartment (4C) model body fat percentage (BF%) for predicted vs. simultaneously measured residual lung volume (RLV). Forty-seven women and 33 men (age = 22 ± 5 years) had UWW and 4C model BF% determined using Boren et al. (RLVBOREN), Goldman and Becklake (RLVGB), and Miller et al. (RLVMILLER) RLV prediction equations. Criterion UWW BF% included body density (BD) values with simultaneous RLV. Criterion 4C model BF% included BD through UWW with simultaneous RLV, total body water through bioimpedance spectroscopy, and bone mineral content through dual-energy x-ray absorptiometry. The standard error of estimate (SEE) for UWW and 4C model BF% determined through RLV prediction equations varied from 2.0 to 2.6% and from 1.3 to 1.5%, respectively. The constant error (CE) was significantly different for UWW BF% when using RLVBOREN, RLVGB, and RLVMILLER (all p < 0.016; CE = 0.7, −2.0, 1.0%, respectively). However, the CEs for RLVBOREN and RLVMILLER were not significant in the 4C model (p = 0.73 and 0.11; CE = 0.1 and 0.2%, respectively), whereas RLVGB remained significantly different (p < 0.001; CE = −1.5%). The 95% limits of agreement were less than ±5.2% for UWW BF% and less than ±3.1% for the 4C model when using the 3 RLV equations. When used in a 4C model, the RLV equations yielded a smaller CE, SEE, and 95% limits of agreement than UWW BF% results. However, because of the range of individual error shown in the current study, caution should be employed when using the 4C model as a criterion method with predicted RLV.