Multi-joint vs Single-joint Resistance Exercises Induce a Similar Strength Increase in Trained Men: A Randomized Longitudinal Crossover Study

International Journal of Exercise Science 13(4): 1677-1690, 2020. The type of exercise is a relevant resistance training-variable that might be manipulated in order to induce significant increases in muscle strength. The aim of this study was to analyze the influence of multi-joint vs single-joint resistance exercises on maximal strength. Sixteen resistance-trained men (age: 23.1 ± 4.4 years; body mass: 86.0 ± 12.8; height: 177.9 ± 6.4 cm; training experience: 4.2 ± 3.4 years) performed one of the following training protocols for six weeks: MULTI, consisting of only multi-joint exercises or SINGLE, consisting of only single-joint exercises. Subjects were then submitted to a three-week washout period, before being submitted to the other protocol for another six weeks. A linear periodization model was adopted in which external load was increased and the repetition range was decreased every two weeks. Maximal dynamic strength of bench press (1RMBENCH) and squat exercises (1RMSQUAT), a percentage variation of total load lifted (∆TLL) and internal training load (ITL) were measured. Similar increases in 1RMBENCH (MULTI: 10.8%, p \u3c 0.001; SINGLE: 5.5%, p \u3c 0.001) and 1RMSQUAT (MULTI: 19.7%, p \u3c 0.001; SINGLE: 19.0%, p \u3c 0.001) were observed after the MULTI and SINGLE protocols. A decrease in TLL was detected for both exercise protocols; however, the SINGLE protocol induced a greater decrease, compared to the MULTI protocol (-35 ± 11% vs -42 ± 5%, respectively; p = 0.026). A greater ITL for the MULTI was observed when compared to the SINGLE (12.1%; p \u3c 0.001). In conclusion, resistance training protocols with different exercise modalities seem to produce similar strength increases in resistance-trained men

Chronic Effects of Heavy Load Activity Performed Before Resistance Training Sessions on the Physical Performance of Youth Soccer Players

International Journal of Exercise Science 14(6): 1421-1434, 2021. The adoption of resistance training (RT) programs has been shown to positively influence sports performance-related parameters. However, the chronic effects of maximal strength protocols on the performance of soccer players are not completely investigated. The aim of this study was to evaluate the effects of performing two repetition maximum (2RM) before a resistance training session on the physical performance of youth soccer players. Seventeen players (under-20 category) were allocated in one of the following groups: 2RM + resistance training group (2RM + RT, n = 8) and resistance training group (RTG, n = 9). Both groups performed the same RT protocol during experimental weeks. However, the 2RM + RT performed 1 set of 2RM for 4 exercises, previously to RT protocol. Pre and post intervention period, one repetition maximum of the back squat exercise (1RMSQUAT), sprint time (15m-sprint test), countermovement jump (CMJ), repeated sprint ability (RSABEST and RSAMEAN), and yo-yo intermittent recovery test level- 2 (YYIRT2) were assessed. Total load lifted (TLL) during the experimental weeks was also collected. Significant increases in 1RMSQUAT (2RM + RT: +45.1%, d = 4.40; RTG: +32.3%, d = 1.84), 15m sprint (2RM + RT: -9.0%, d = 7.9; RTG: -8.8%%, d = 3.2), CMJ (2RM + RT: +2.3%, d = 0.17; RTG: +0.8%, d = 0.07), RSABEST (2RM + RT: -2.4%, d = 0.6; RTG: -2.3%, d = 1.04), RSAMEAN (2RM + RT: -2.9%, d = 1.33; RTG: -3.4%, d = 1.78), YYIRT2 (2RM + RT: +12.0%, d = 0.82; RTG: +12.1%, d = 0.63) (all p \u3c 0,05) were observed for both groups on pre to post-intervention periods, with no significant difference between groups. Therefore, the 2RM + RT protocol did not promote additional increase on performance of young soccer players

Relação entre testes de aptidão física, índice de massa corporal e relação cintura estatura em escolares das redes públicas e privadas / Relationship between physical fitness tests, body mass index and belt stature relationship in public and private network schools

O objetivo do presente estudo foi comparar o Índice de Massa Corporal (IMC) e a Razão Cintura Estatura (RCE) de escolares das redes públicas e privadas e verificar quais as relações entre os testes de aptidão das capacidades físicas (ApF) com o IMC e a RCE.  Participaram desse estudo 126 escolares de 9,6 ± 0,4 anos de idade, das cidades de Leme e Pirassununga, integrantes da rede pública e privada. Os testes antropométricos e físicos foram realizados nas próprias escolas e  seguiram a orientação do manual PROESP Brasil. Os estudantes da rede particular de ensino apresentaram maior prevalência de IMC e RCE acima dos valores críticos para a saúde. Houve correlação entre os testes de aptidão das capacidades físicas com IMC e RCE, indicando que melhores desempenhos nos testes se relacionavam com menores IMC, com destaque para aptidão cardiorrespiratória (r = -0,51) e velocidade (r = 0, 51). O modelo de regressão linear múltipla proposto explicou 50% (IMC) e 40% (RCE) das variâncias dos escores dessas medidas, sendo a potência de membro superior o melhor preditor de IMC (? = 0,383) e a velocidade o melhor preditor de RCE (? = 0,344). Assim, concluímos que a melhor aptidão física de crianças nessa faixa etária impacta diretamente indicadores de risco para a saúde e que testes de aptidão física como os do PROESP-BR  devem ser incentivados possibilitando a identificação e intervenção precoce de fatores de risco relacionados à saúde. 

Self-selected vs programed load adjustment methods in strength and body composition: a pilot study / Métodos de ajuste de carga auto-selecionado vs programado na força e composição corporal: um estudo piloto

The aim of this study was to compare the effect of two different methods of resistance training (RT) load adjustment (self-selected vs. programmed) in strength and body composition outcomes. Fourteen resistance-trained college-level students (5 females and 9 males), (age: 21.4 ± 2.23 years; height: 1.71 ± 0.08 m and body mass: 77.6 ± 11.9 kg) were randomly assigned to one of the following experimental groups: Self-selected load adjustment (SSLA), where loads were arbitrarily/subjectively increased by each participant; Programmed load adjustment (PLA), where an absolute load increment was implemented according to the number of repetitions performed in the last set of each exercise. Four weekly sessions were performed during a 7-week intervention. Maximal dynamic strength and muscular endurance were assessed through one repetition maximum (1RM) and 60%1RM tests for both upper and lower limbs in bench press and unilateral leg press exercises, respectively. A moderate ES was observed for both groups in 1RMLEG PRESS (SSLA: d = 0.96; PLA: d = 1.13) and 60% 1RMBENCH PRESS (SSLA = 0.88; PLA = 1.00). Trivial (d = 0.19) and small (d = 0.24) ES in 1RMBENCH PRESS were observed for SSLA and PLA groups, respectively. The only variable that presented large ES was 60% 1RMLEG PRESS for SSLA (d = 1.29). The sum of skinfolds presented moderate ES for PLA (d=0.68) and small for SSLA (d = 0.39). In conclusion, different methods of RT load adjustments induce similar effects in strength and body composition in recreationally trained individuals.

NÍVEL DE APTIDÃO FÍSICA DE ESCOLARES DA REDE PÚBLICA E PRIVADA DA REGIÃO DE LEME-SP

A aptidão física se relaciona com marcadores de saúde na infância. O objetivo do presente estudo é mensurar os níveis de aptidão física de escolares, de 10 anos, de acordo com as classificações da base de dados do Projeto Esporte Brasil, 2016 e comparar os resultados das avaliações entre os escolares da rede pública e privada. Participaram desse estudo cento e vinte e seis escolares das cidades de Leme e Pirassununga. Foram determinados o Índice de Massa Corporal e Razão Cintura-Estatura dos indivíduos, que também foram avaliados quanto a aptidão cardiorrespiratória, flexibilidade, resistência muscular abdominal, potência de membros superiores, potência  de membros inferiores, agilidade e velocidade. Concluímos que os estudantes da rede pública de ensino apresentaram nível de aptidão física superior em detrimento aos estudantes da rede particular e que os estudantes do sexo masculino da rede privada obtiveram resultados considerados abaixo dos níveis saudáveis para a faixa etária

Acute Effect of Different Duration of Foam Rolling Protocols on Muscle Thickness, Pain Pressure Threshold, and Volume Load on Multiple Sets of Knee Extension

International Journal of Exercise Science 14(3): 742-755, 2021. Previous studies investigated the effects of foam rolling (FR) on measurements of strength and power. However, the acute effect of FR on muscle thickness (MT) and pressure pain threshold (PPT) after multiple sets of resistance exercise remains to be elucidated. The aim of the present study was to examine the effect of one and three minutes of quadriceps FR on muscle thickness (vastus lateralis [VL] and rectus femoris [RF]), pain threshold (VL and RF), and total load lifted (TLL) on multiple sets of knee extension. Nine resistance-trained men (age: 24.8 ± 5.2 years; height: 177 ± 7 cm; total body mass 77.7 ± 6.2 kg) participated the study. MT, PPT, and performance on multiple sets of knee extension were compared after performing passive recovery (CON), one minute (FR1), or three minutes of FR (FR3). A similar total training load among experimental conditions was observed. There was a greater increase on VL muscle thickness after FR3 when compared to CON and FR1. In addition, there was an increase on rectus femoris PPT two minutes post FR3, with no differences between conditions. These results indicate that longer duration FR-protocol may acutely increase muscle thickness of the vastus lateralis muscle without negatively affect the TLL and PTT

Acute Effects of Inter-set Stretching on Performance and Metabolic Parameters of Resistance-trained Men

International Journal of Exercise Science 15(4): 231-244, 2022. The present study investigated acute muscular performance and metabolic responses to resistance training (RT) with inter-set stretching (ISS). Seventeen resistance-trained men (age: 30.0 ± 5.6 years; body mass: 81.8 ± 13.4 kg; height: 173 ± 6.2 cm; RT experience: 4.6 ± 1.7 years) completed the ISS and traditional training (TT) protocol seven days apart in a randomized order. In both protocols, 7 sets of the seated cable fly exercise were performed with a 10-repetition maximum (10-RM) load. During the ISS protocol, subjects completed inter-set passive static stretching of the agonist muscles for 45 seconds, while a passive rest (no stretching) was adopted for the same duration in the TT protocol. The change in maximal bench press strength (1-RM), muscle swelling (ultrasound) of the pectoralis major (PMMS), and blood lactate were assessed immediately following each protocol. Additionally, the total load lifted (TLL) and internal training load (ITL) were assessed in both protocols. There was no difference between protocols for the change in maximal bench press 1-RM (p \u3e 0.05). There were higher values for PMMS (p \u3c 0.05) and blood lactate (p \u3c 0.05) following the TT versus the ISS protocol. The TT resulted in higher TLL (p \u3c 0.05) and ITL values (p \u3c 0.05) versus the ISS protocol. Resistance training with inter-set stretching results in lower acute performance and metabolic responses versus traditional training with passive rest between sets. Therefore, inter-set stretching might be applied within a periodized program on lower intensity days to reduce the overall stress of a session

Volume de séries em 2 microciclos altera padrão de carga, percepção de fadiga, recuperação, bem-estar e prazer em sujeitos treinados? / Does the volume of series in 2 microcycles change the load pattern, rating of fatigue, recovery, well-being and enjoyment in trained subjects?

Está bem estabelecido na literatura que o treinamento de força (TF) é uma modalidade eficiente para aumentar a massa muscular, reduzir gordura e melhorar a saúde de forma geral em várias populações. O objetivo do estudo foi comparar o efeito de dois microciclos no TF com os protocolos de 20 e 40 séries semanais por grupo muscular, se existe alteração na carga total levantada (CTL), fadiga, recuperação, bem-estar e afetividade em sujeitos treinados. 28 homens hígidos (idade: 23,1 ± 4,7 anos; massa corporal: 75,6 ± 10,9 kg; estatura: 176 ± 7 cm). Todos os sujeitos eram treinados em força, isto é, praticavam TF sistematicamente, pelo menos três sessões por semana, há pelo menos um ano (experiência de treinamento: 3,3 ± 2,1 anos; frequência semanal: 5,0 ± 0,8; força relativa supino: 1,2 ± 0,1; força relativa agachamento: 1,7 ± 0,2). Este estudo seguiu um delineamento de 2 semanas e foi randomizado de forma aleatória para um dos dois grupos: 20 séries semanais por grupo muscular (G20, n = 15) e 40 séries semanais por grupo muscular (G40, n = 13). Para o programa de TF, consistiu em 9 exercícios direcionados a cada um dos principais grupos musculares, sendo dividido entre treino A e B que era repetido duas vezes na semana, durante duas semanas. Foi feito o monitoramento da carga total levantada (CTL), percepção subjetiva da fadiga (PSF), percepção subjetiva da recuperação (PSR), percepção subjetiva do bem-estar (PBE), escala da afetividade (EA). Para CTL foi observado um efeito significante do tempo (p < 0,001) e interação grupo x tempo (p < 0,05). Para PSR houve diferença significante do tempo apenas para G40 (p < 0,05), mas não houve diferença significante entre grupo x tempo (p = 0,174). No PBE foi observado um efeito significante de tempo (p = 0,001), porém não houve diferença significante entre grupo x tempo (p = 0,642). Para a EA e PSF não foi observado efeito do tempo e nenhuma diferença entre grupo x tempo (p > 0,05). Conclui-se que indivíduos treinados em força podem aumentar a CTL em ~9% na segunda semana após o início da intervenção, acompanhado por um aumento na percepção de recuperação e bem-estar e sem promover alterações na afetividade e na percepção de fadiga. 

A ordem dos exercícios de força mono ou multiarticulares influencia o volume de treinamento? / Does the order of single- or multi-joint resistance exercises influence training volume?

O treinamento de força (TF) é um importante componente de programas de exercícios, atuando na promoção de melhoras consideráveis em parâmetros ligados a performance esportiva, estética corporal e na prevenção/tratamento de diversas doenças. O objetivo do presente estudo foi comparar a carga total levantada realizada entre quatro sessões de TF de corpo todo diferindo quanto à ordem dos exercícios. Doze homens hígidos com experiência prévia no TF (Idade: 30,9±1,8 anos; Massa corporal total: 87,2±3,4 kg; Estatura: 177±0,07 cm; Experiência com TF: 3,1±1,4 anos; Força relativa no exercício supino reto: 1,2±0,12; Força relativa no exercício meio-agachamento: 1,5±0,09). Os participantes foram aleatoriamente submetidos a 4 sessões com diferentes ordens de exercícios, separadas por um período de 72 horas cada. Para cada exercício, os participantes realizavam 4 séries até o ponto de falha muscular concêntrica sob carga de 10RM. Durante cada sessão de TF, foram contabilizados a carga utilizada em cada série para cálculo posterior da carga total levantada (CTL). Não foram observadas diferenças significantes entre as sessões para a CTL (p>0,05). Conclui-se que, diferentes ordens dos exercícios de força não influenciam na CTL. Dessa forma, preferências pessoais, assim como a disponibilidade momentânea dos implementos e os objetivos do praticante, devem ser levadas em consideração pelos treinadores quando da prescrição do treinamento de força.

Acute Effects of Foam Rolling on Cycling Performance: A Randomized Cross-Over Study

International Journal of Exercise Science 14(6): 274-283, 2021. Acute foam rolling protocols may increase range of motion without a negative impact on muscle performance. The main purpose of the present study was to investigate the acute effects of foam rolling on cycling performance (mean power and maximal power), affect and perceived exertion. A secondary aim was to assess the effect of foam rolling on post-exercise muscle soreness. In a random order, ten recreationally trained cyclists (age: 26 ± 5 years; height 1.76 ± 0.06 m; total body mass 78.3 ± 19.8 kg; cycling experience: 5.6 ± 5.3 years; 4.1 ± 1.3 cycling sessions per week and 1.4 ± 1.4 strength sessions per week) were submitted to the following experimental conditions (separated by one week) before performing a three-minute, all-out cycling test: foam rolling or control. During foam rolling protocol, participants were instructed to roll back and forth on one leg and to place the opposite leg crossed over, from the proximal to the distal portion of the rectus femoris and vastus lateralis during one set of sixty seconds for each muscle group. Feeling scale (10 min pre and post-test), CR-10 scale of perceived exertion (ten-minute post-test), pressure pain threshold (pre and 24 h post-test) and mean/maximal power were assessed. No significant differences were observed between conditions for mean and maximal power, affect, perceived exertion, and pressure pain threshold (all p \u3e 0.05). In conclusion, a pre-exercise acute session of self-myofascial release does not improve performance and post-exercise muscle soreness of recreationally trained cyclists