Ragami C. Alves

Is the Self-Selected Resistance Exercise Intensity by Older Women Consistent With the American College of Sports Medicine Guidelines to Improve Muscular Fitness?

Abstract Elsangedy, HM, Krause, MP, Krinski, K, Alves, RC, Hsin Nery Chao, C, and da Silva, SG. Is the self-selected resistance exercise intensity by older women consistent with the American College of Sports Medicine guidelines to improve muscular fitness? J Strength Cond Res 27(7): 1877–1884, 2013—The purpose of this study was to verify the self-selected intensity during resistance training (RT) in older women. Twenty healthy women (mean age, 65.6 years) underwent a 2-week familiarization period followed by 3 experimental sessions. During the first session, anthropometric measurements were taken. The second session involved completion of a 1 repetition maximum (1RM) test for the following exercises: chest press, leg press, lat pull-down, leg extension, lateral shoulder raise, leg curl, biceps curl, and triceps pushdown. Last, a single RT session was performed at a self-selected intensity. During the RT session, participants were instructed to self-select a load for performing 3 sets of 10–15 repetitions. Data were analyzed by mean (SD) and analysis of variance with repeated measures (p < 0.05). Global mean of the 3 sets was bench press 41.0% 1RM (11.9), leg press 43.0% 1RM (17.2), lat pull-down 47.2% 1RM (11.1), leg extension 33.0% 1RM (8.1), lateral shoulder raise 51.1% 1RM (12.1), leg curl 43.5% 1RM (8.8), biceps curl 48.0% 1RM (15.5), and triceps pushdown 51.7% 1RM (13.3); there were no significant differences between the sets (p > 0.05). These results indicate that inactive older women self-selected an intensity exercise during RT below the recommendation for improvements on muscle fitness in apparently healthy older adults. However, this intensity is recommended for very deconditioned individuals. Nevertheless, the use of self-selection strategy during an exercise program can have greater advantages because of its easy applicability, its positive relation with exercise adherence, and for promoting initial muscle conditioning in older adults. Furthermore, it is crucial to gradually increase the RT load to guarantee better and sustainable effects on muscle fitness. Finally, future studies are needed to establish the chronic effects of RT at self-selected intensity on muscle fitness and the functional health of older adults.

The Use of Session RPE to Monitor the Intensity of Weight Training in Older Women: Acute Responses to Eccentric, Concentric, and Dynamic Exercises

The rating of perceived exertion (RPE) is ability to detect and interpret organic sensations while performing exercises. This method has been used to measure the level of effort that is felt during weight-training at a given intensity. The purpose of this investigation was to compare session RPE values with those of traditional RPE measurements for different weight-training muscle actions, performed together or separately. Fourteen women with no former weight-training experience were recruited for the investigation. All participants completed five sessions of exercise: familiarization, maximum force, concentric-only (CONC-only), eccentric-only (ECC-only), and dynamic (DYN = CONC + ECC). The traditional RPE method was measured after each series of exercises, and the session RPE was measured 30 min after the end of the training session. The statistical analyses used were the paired t-test, one-way analysis of variance, and repeated measures analysis of variance. Significant differences between traditional RPE and session RPE for DYN, CONC, and ECC exercises were not found. This investigation demonstrated that session RPE is similar to traditional RPE in terms of weight-training involving concentric, eccentric, or dynamic muscle exercises, and that it can be used to prescribe and monitor weight-training sessions in older subjects.

Effects of musical tempo on physiological, affective, and perceptual variables and performance of self-selected walking pace.

[Purpose] This study investigated the effects of musical tempo on physiological, affective, and perceptual responses as well as the performance of self-selected walking pace. [Subjects] The study included 28 adult women between 29 and 51 years old. [Methods] The subjects were divided into three groups: no musical stimulation group (control), and 90 and 140 beats per minute musical tempo groups. Each subject underwent three experimental sessions: involved familiarization with the equipment, an incremental test to exhaustion, and a 30-min walk on a treadmill at a self-selected pace, respectively. During the self-selected walking session, physiological, perceptual, and affective variables were evaluated, and walking performance was evaluated at the end. [Results] There were no significant differences in physiological variables or affective response among groups. However, there were significant differences in perceptual response and walking performance among groups. [Conclusion] Fast music (140 beats per minute) promotes a higher rating of perceived exertion and greater performance in self-selected walking pace without significantly altering physiological variables or affective response.

Physiological, Perceptual, and Affective Responses to Six High-Intensity Interval Training Protocols:

This study examined the extent to which different high-intensity interval training (HIIT) and sprint interval training (SIT) protocols could influence psychophysiological responses in moderately active young men. Fourteen participants completed, in a randomized order, three cycling protocols (SIT: 4 × 30-second all-out sprints; Tabata: 7 × 20 seconds at 170% ⋮O2max; and HIIT: 10 × 60 seconds at 90% HRmax) and three running HIIT protocols (4 × 4 minutes at 90%–95% HRmax, 5 × at v⋮O2max, and 4 × 1,000 meters at a rating of perceived exertion (RPE) of 8, from the OMNI-Walk/Run scale). Oxygen uptake (⋮O2), heart rate, and RPE were recorded during each interval. Affective responses were assessed before and after each trial. The Tabata protocol elicited the highest ⋮O2 and RPE responses, and the least pleasant session-affect among the cycling trials. The v⋮O2max elicited the highest ⋮O2 and RPE responses and the lowest mean session-affect among the running trials. Findings highlight the limited application of SIT and some HIIT protocols to individuals with low fitness levels.

Are rate of perceived exertion and feelings of pleasure/displeasure modified in elderly women undergoing 8 week of strength training of prescribe intensity?

[Purpose] The aim of the present study was to verify the rate of perceived exertion and feelings of pleasure/displeasure in elderly women, who did normally perform physical exercises, following eight weeks of strength training in a constant routine. [Subjects and Methods] Eleven sedentary women were subjected to anthropometric assessment. The maximum load (100%) for each used in this study was determined by performing a test to determined the 1RM for each of them according to the protocol of Fatouros et al. and the Feeling Scale and RPE scale were explained to the women. After these initial procedures, the subjects followed a routine for strength training, performing three sets of repetitions at 70% of the one-repetition maximum for each exercise (bench press, leg extension, pulldown, leg curl) without modifying the exercises and their execution order. The frequency of training was three days per week. ANOVA was used to analyze the behavior of the dependent variable, and the post hoc tests were used to identify significant differences. [Results] Strength increased only in the fifth week. The rate of perceived exertion showed a reduction only in the fifth week in the leg extension, pulldown, leg curl. [Conclusion] The percentage of 70% the one-repetition maximum recommended to increase the strength gains and hypertrophy of skeletal muscle does not provide feelings of displeasure when performing proposed exercise. However, it may be possible to modulate this percentage to obtain more pleasant feelings over two months.

Comparação das respostas fisiológicas e perceptuais obtidas durante caminhada na esteira em ritmo autosselecionado entre os sexos

O objetivo do presente estudo foi comparar as respostas fisiologicas e perceptuais entre os sexos durante a caminhada na esteira em ritmo autosselecionado. Participaram 17 homens e 17 mulheres, fisicamente ativos, com media de idade de 23,32 ± 3,06 anos, submetidos a duas sessoes experimentais: (I) avaliacao antropometrica e teste incremental maximo, e (II) um teste de 20 minutos de caminhada na esteira em ritmo autosselecionado. Para a analise estatistica, empregou-se teste t de Student para medidas independentes no intuito de verificar as possiveis diferencas entre os sexos, adotando p < 0,05. A velocidade de caminhada autosselecionada pela amostra masculina foi superior a verificada na feminina (1,65 ± 0,18 e 1,50 ± 0,12m·seg-1, respectivamente) o que consequentemente resultou em maior O2 absoluto nos homens comparado as mulheres (21,2 ± 5,5 e 18,3 ± 2,7, respectivamente). No entanto, ambos os sexos buscaram caminhar em mesma intensidade relativa % O2max, (37,5 ± 10,7 homens e 40,3 ± 7,2 mulheres). Em relacao a percepcao subjetiva de esforco (PSE), podemos verificar que ambos os sexos nao demonstraram diferencas significativas (10,2 ± 1,0 homens e 9,8 ± 1,2 mulheres). Os achados do presente estudo demonstram que, independente do sexo, jovens adultos fisicamente ativos autosselecionaram similar intensidade relativa que refletiu em similar PSE. Alem disso, a caminhada em intensidade autosselecionada demonstra-se como estimulo insuficiente para proporcionar melhora no condicionamento cardiorrespiratorio nesta populacao.

Weight exercise on affective and perceptual responses

INTRODUCAO: Sensacoes de prazer/desprazer sao moduladas de acordo com as intensidades prescritas para o exercicio, demonstrando uma relacao simples, onde quanto mais intenso o estimulo, maior o esforco percebido. OBJETIVO: Verificar as diferencas entre as respostas perceptuais e afetivas agudas em diferentes intensidades de exercicios com pesos em mulheres idosas. METODOS: Quatorze mulheres com idade entre 65 e 75 anos, previamente sedentarias, com sobrepeso, foram submetidas a tres diferentes intensidades de treinamento com pesos: 35% e 70% de 1RM, e autosselecionada. Foram avaliados o afeto e a percepcao subjetiva do esforco (PSE). Apos 30 minutos do termino da sessao, foi avaliada a percepcao subjetiva do esforco da sessao (PSE-S). Foi utilizado o teste de variância One-way ANOVA de um fator de medidas repetidas para as variaveis dependentes PSE-S, PSE e afeto, seguido de post hock de Tukey. RESULTADOS: A PSE-S demonstrou diferenca significativa da testagem (F (7,99) =15,358; p=0,001) entre as intensidades, assim como para PSE entre cada exercicio. A PSE-S, para 35% de 1RM, foi menor, quando comparada a PSE-S para 70% de 1RM, e a intensidade autosselecionada. A intensidade de 70% de 1RM, quando comparada com a intensidade autosselecionada, nao apresentou diferenca significativa. Em relacao a PSE nos exercicios, foi observado um esforco significativamente maior (p < 0,001) para 70% de 1RM, quando comparados com a autosselecao da carga. O afeto revelou diferenca significativa na intensidade de 35% de 1RM, mostrando uma resposta mais prazerosa, quando comparado a carga de 70% de 1RM, e a autosselecao da carga. CONCLUSAO: Os resultados demonstraram que baixas intensidades sao percebidas como menor esforco e este fato contribuiu para a producao de respostas afetivas mais prazerosas. Alem disso, fatores interindividuais sao capazes de modular estas respostas, possibilitando a diminuicao da percepcao do esforco em intensidades mais vigorosas.

Ejercicios con peso sobre las respuestas afectivas y perceptuales

INTRODUCAO: Sensacoes de prazer/desprazer sao moduladas de acordo com as intensidades prescritas para o exercicio, demonstrando uma relacao simples, onde quanto mais intenso o estimulo, maior o esforco percebido. OBJETIVO: Verificar as diferencas entre as respostas perceptuais e afetivas agudas em diferentes intensidades de exercicios com pesos em mulheres idosas. METODOS: Quatorze mulheres com idade entre 65 e 75 anos, previamente sedentarias, com sobrepeso, foram submetidas a tres diferentes intensidades de treinamento com pesos: 35% e 70% de 1RM, e autosselecionada. Foram avaliados o afeto e a percepcao subjetiva do esforco (PSE). Apos 30 minutos do termino da sessao, foi avaliada a percepcao subjetiva do esforco da sessao (PSE-S). Foi utilizado o teste de variância One-way ANOVA de um fator de medidas repetidas para as variaveis dependentes PSE-S, PSE e afeto, seguido de post hock de Tukey. RESULTADOS: A PSE-S demonstrou diferenca significativa da testagem (F (7,99) =15,358; p=0,001) entre as intensidades, assim como para PSE entre cada exercicio. A PSE-S, para 35% de 1RM, foi menor, quando comparada a PSE-S para 70% de 1RM, e a intensidade autosselecionada. A intensidade de 70% de 1RM, quando comparada com a intensidade autosselecionada, nao apresentou diferenca significativa. Em relacao a PSE nos exercicios, foi observado um esforco significativamente maior (p < 0,001) para 70% de 1RM, quando comparados com a autosselecao da carga. O afeto revelou diferenca significativa na intensidade de 35% de 1RM, mostrando uma resposta mais prazerosa, quando comparado a carga de 70% de 1RM, e a autosselecao da carga. CONCLUSAO: Os resultados demonstraram que baixas intensidades sao percebidas como menor esforco e este fato contribuiu para a producao de respostas afetivas mais prazerosas. Alem disso, fatores interindividuais sao capazes de modular estas respostas, possibilitando a diminuicao da percepcao do esforco em intensidades mais vigorosas.

EXERCÍCIOS COM PESOS SOBRE AS RESPOSTAS AFETIVAS E PERCEPTUAIS

INTRODUCAO: Sensacoes de prazer/desprazer sao moduladas de acordo com as intensidades prescritas para o exercicio, demonstrando uma relacao simples, onde quanto mais intenso o estimulo, maior o esforco percebido. OBJETIVO: Verificar as diferencas entre as respostas perceptuais e afetivas agudas em diferentes intensidades de exercicios com pesos em mulheres idosas. METODOS: Quatorze mulheres com idade entre 65 e 75 anos, previamente sedentarias, com sobrepeso, foram submetidas a tres diferentes intensidades de treinamento com pesos: 35% e 70% de 1RM, e autosselecionada. Foram avaliados o afeto e a percepcao subjetiva do esforco (PSE). Apos 30 minutos do termino da sessao, foi avaliada a percepcao subjetiva do esforco da sessao (PSE-S). Foi utilizado o teste de variância One-way ANOVA de um fator de medidas repetidas para as variaveis dependentes PSE-S, PSE e afeto, seguido de post hock de Tukey. RESULTADOS: A PSE-S demonstrou diferenca significativa da testagem (F (7,99) =15,358; p=0,001) entre as intensidades, assim como para PSE entre cada exercicio. A PSE-S, para 35% de 1RM, foi menor, quando comparada a PSE-S para 70% de 1RM, e a intensidade autosselecionada. A intensidade de 70% de 1RM, quando comparada com a intensidade autosselecionada, nao apresentou diferenca significativa. Em relacao a PSE nos exercicios, foi observado um esforco significativamente maior (p < 0,001) para 70% de 1RM, quando comparados com a autosselecao da carga. O afeto revelou diferenca significativa na intensidade de 35% de 1RM, mostrando uma resposta mais prazerosa, quando comparado a carga de 70% de 1RM, e a autosselecao da carga. CONCLUSAO: Os resultados demonstraram que baixas intensidades sao percebidas como menor esforco e este fato contribuiu para a producao de respostas afetivas mais prazerosas. Alem disso, fatores interindividuais sao capazes de modular estas respostas, possibilitando a diminuicao da percepcao do esforco em intensidades mais vigorosas.