Criterios para la toma de decisiones en la determinación de la intensidad y progresión de los ejercicios dirigidos a la mejora de la estabilidad del tronco

La falta de control de la magnitud de la carga de entrenamiento, fundamentalmente la intensidad, es una de las principales limitaciones a la hora de la toma de decisiones para desarrollar programas de ejercicios de estabilización del tronco (ET). Tradicionalmente la intensidad se ha establecido en función de criterios personales de los profesionales que prescriben y dirigen los programas, criterios que no suelen aparecer descritos en los estudios experimentales y que generalmente no han sido validados o sometidos a evaluación. Partiendo de estas limitaciones, los estudios realizados en la presente Tesis Doctoral analizaron diferentes criterios y herramientas para facilitar la toma de decisiones durante el establecimiento de la intensidad de los principales ejercicios de ET y su progresión a lo largo del proceso de entrenamiento. En este sentido, el estudio 1 mostró una alta concordancia inter- e intra-evaluador al utilizar criterios de evaluación observacional basados en la valoración de la dificultad de los participantes para mantener el cuerpo alineado y limitar el movimiento del tronco durante la ejecución de los ejercicios puente frontal, puente dorsal, puente lateral y perro de muestra. Hasta donde conocemos, este es el primer estudio que ha analizado la fiabilidad de criterios de evaluación observacional para la prescripción de la intensidad de los ejercicios de ET. Con objeto de desarrollar criterios objetivos para la prescripción de los ejercicios de ET, en el estudio 1 también se realizaron curvas de rendimiento diagnóstico (conocidas como curvas ROC) para analizar la relación entre las valoraciones de evaluadores expertos y la aceleración de la pelvis medida mediante acelerometría integrada en smartphone como indicador de la intensidad de los ejercicios. Este análisis permitió establecer umbrales de aceleración de la pelvis para los ejercicios referidos que podrían representar los niveles de intensidad mínima necesarios para producir adaptaciones en la ET en personas jóvenes y físicamente activas. Por otro lado, en el estudio 2 se utilizó la acelerometría integrada en smartphone para establecer progresiones en intensidad de diferentes variaciones de los ejercicios puente frontal, puente dorsal, puente lateral y perro de muestra en varones jóvenes y físicamente activos. Los datos obtenidos indican que la realización de puentes largos (con rodillas extendidas) en lugar de puentes cortos (con rodillas flexionadas y apoyadas en el suelo), la reducción del número de apoyos, el apoyo de parte del peso corporal sobre superficies inestables (balón hemiesférico y fitball) y el movimiento de los segmentos en suspensión son criterios a tener en cuenta para incrementar la intensidad de estos ejercicios. Finalmente, los datos obtenidos mostraron también la necesidad de individualizar la prescripción de las progresiones de ejercicios de ET en función del nivel de control postural lumbo-pélvico. Por tanto, en conjunto, los estudios 1 y 2 presentan información relevante para la toma de decisiones de los profesionales del ejercicio físico y la salud durante el diseño de programas dirigidos a la mejora de la ET en personas jóvenes y físicamente activas.The lack of control of the training load magnitude, mainly the intensity, is one of the main limitations when making decisions to develop trunk stability (TS) exercise programs. Traditionally, intensity has been established according to the personal criteria of the professionals who prescribe and conduct the programs, criteria that are not usually described in experimental studies and that have generally not been validated or subjected to evaluation. Based on these limitations, the studies carried out in this Doctoral Thesis analyzed different criteria and tools to facilitate decision-making during the establishment of the intensity of the main TS exercises and their progression throughout the training process. In this sense, study 1 showed a high inter- and intra-evaluator agreement through the use of observational screening guidelines based on the assessment of the participants' difficulty to keep the body aligned and to limit trunk movement during the execution of front bridge, dorsal bridge, side bridge and bird-dog exercises. To our knowledge, this is the first study that has analyzed the reliability of observational screening guidelines for the prescription of the TS exercise intensity. To develop objective criteria for TS exercise prescription, diagnostic performance curves (known as ROC curves) were also performed in study 1 with the aim of analyzing the relationship between expert rater ratings and pelvic accelerations (measured by smartphone accelerometry) as an indicator of exercise intensity. This analysis made it possible to establish pelvic acceleration thresholds for the referred exercises that could represent the minimum intensity levels necessary to proaccelerometry was used to establish intensity progressions of different variations of frontal bridge, dorsal bridge, lateral bridge and bird-dog exercises in young physically active males. The data obtained indicates that performing long bridges (with knees extended) instead of short bridges (with knees bent and resting on the floor), reducing the number of support points, supporting part of the body weight on unstable surfaces (hemisphere ball and fitball) and the movement of the elevated limbs are criteria to be taken into account when aiming to increase the intensity of these exercises. Finally, the data obtained also showed the need to individualize the prescription of TS exercise progressions according to the lumbo-pelvic postural control level. Therefore, overall, studies 1 and 2 present relevant information for decision making by physical exercise and health professionals when designing programs aimed at improving TS in young physically active individuals.duce adaptations in TS in young physically active individuals. On the other hand, in study 2, smartphone accelerometry was used to establish intensity progressions of different variations of frontal bridge, dorsal bridge, lateral bridge and bird-dog exercises in young physically active males. The data obtained indicates that performing long bridges (with knees extended) instead of short bridges (with knees bent and resting on the floor), reducing the number of support points, supporting part of the body weight on unstable surfaces (hemisphere ball and fitball) and the movement of the elevated limbs are criteria to be taken into account when aiming to increase the intensity of these exercises. Finally, the data obtained also showed the need to individualize the prescription of TS exercise progressions according to the lumbo-pelvic postural control level. Therefore, overall, studies 1 and 2 present relevant information for decision making by physical exercise and health professionals when designing programs aimed at improving TS in young physically active individuals

Analysis of the Use and Applicability of Different Variables for the Prescription of Relative Intensity in Bench Press Exercise

The aim of the study was to analyze the use of variables such as % of one-repetition maximum (1RM) and number of maximal repetitions (xRM) with execution velocity to define and control the intensity of resistance training in bench press exercise. Hence, exercise professionals will achieve better control of training through a greater understanding of its variables. Methods: In this cross-sectional study, fifty male physical education students were divided into four groups according to their relative strength ratio (RSR) and performed a 1RM bench press test (T1). In the second test, participants performed repetitions to exhaustion (T2), using a relative load corresponding to 70% 1RM determined through the mean propulsive velocity (MPV) obtained from the individual load–velocity relationship. This same test was repeated a week later (T3). Tests were monitored according to the MPV of each repetition and blood lactate values (LACT). Results: Regarding MPV, the best (fastest) repetition of the set (MPVrep Best) values were similar between groups (0.62 m·s−1–0.64 m·s−1), with significant differences in relation to the high RSR group (p 0.05). Average LACT values (5.72 mmol·L−1) showed significant differences between the Background: Medium RSR and Very Low RSR groups. No significant differences were found (p > 0.05) between T2 and T3 with regards to MNR, MPVrep Best, or MPVrep Last, with little variability seen between participants. Conclusions: The use of variables such as the 1RM, estimated using an absolute load value, or an MNR do not allow an adequate degree of precision to prescribe and control the relative intensity of resistance training. Besides, execution velocity control can offer an adequate alternative to guarantee an accurate prescription of intensity with regard to resistance training.Sección Deptal. de Radiología, Rehabilitación y Fisioterapia (Enfermería)Fac. de Enfermería, Fisioterapia y PodologíaTRUEpu

Physiological Responses at 15 Minutes of Recovery after a Session of Functional Fitness Training in Well-Trained Athletes

The aim of this study was to analyse muscle fatigue and metabolic stress at 15 min of recovery after performing two independent sessions of functional fitness training (FFT): a session of strength functional fitness training (FFTstrength) and a session of endurance functional fitness training (FFTendurance). Methods: eighteen well-trained men conducted two protocols, separated by one week of rest: FFTstrength (3 sets of 21, 15 and 9 repetitions of Thruster with bar + Pull ups) and FFTendurance (3 sets × (30 kcal rowing + 15 kcal assault air bike)). Neuromuscular fatigue and metabolic stress were measured right before, right after and at 10 and 15 min after completing the FFT workout, as well as the mean heart rate (HRmean) and the rating of perceived exertion (RPE) at the end of the FFT. Results: FFTendurance recovered the velocity loss values after 15 min of recovery. On the other hand, FFTstrength only recovered velocity in the 1 m·s−1 Tests in squat (SQ), since the velocity levels were 7% lower in the 1 m·s−1 Tests in military press exercise (MP) after 15 min. Conclusions: These data indicate that there are specific recovery patterns not only as a function of the exercise and the body regions involved, but also regarding the recovery of neuromuscular and metabolic factors, since both FFT workouts obtained high blood lactate concentrations.Sección Deptal. de Radiología, Rehabilitación y Fisioterapia (Enfermería)Fac. de Enfermería, Fisioterapia y PodologíaTRUEAlfonso X el Sabio University Foundationpu

Muscle Recovery after a Single Bout of Functional Fitness Training

Background: Functional fitness training (FFT) is a new exercise modality that targets functional multi-joint actions via both muscle-strengthening exercises and aerobic training intervals. The aim of the study was to examine muscle recovery over a 20 min period after an FFT workout in trained adults. Materials and methods: Participants were 28 healthy trained subjects. In a single session, a countermovement jump (CMJ) was performed to determine several mechanical variables (jump height, maximum velocity, power) before (preFFT) and 4, 10, and 20 min after the FFT workout (postFFT). In parallel, capillary blood lactate concentrations were measured pre- and 3 min postFFT. Heart rate was also measured before and after the workout, and perceived exertion was measured postFFT. Results: Significant differences between the time points preFFT and 4 min and 10 min postFFT, respectively, were produced in jump height (p = 0.022, p = 0.034), maximum velocity (p = 0.016, p = 0.005), average power relative (p = 0.018, p = 0.049), and average power total (p = 0.025, p = 0.049). No differences were observed in any of the variables recorded preFFT and 20 min postFFT. Conclusions: While mechanical variables indicating muscle fatigue were reduced 4 and 10 min postFFT, pre-exercise jump ability only really started to recover 20 min after FFT although not reaching pre-exercise levels. This means that ideally intervals of around 20 min of rest should be implemented between training bouts.Sección Deptal. de Radiología, Rehabilitación y Fisioterapia (Enfermería)Fac. de Enfermería, Fisioterapia y PodologíaTRUEAlfonso X el Sabio University Foundationpu

Effects of Creatine Supplementation after 20 Minutes of Recovery in a Bench Press Exercise Protocol in Moderately Physically Trained Men

The aims of this study were to analyse the effect of creatine supplementation on the performance improvement in a bench pressing (BP) strength test of muscle failure and to evaluate muscle fatigue and metabolic stress 20 min after the exercise. Methods: Fifty young and healthy individuals were randomly assigned to a creatine group (n = 25) or a placebo group (n = 25). Three exercise sessions were carried out, with one week of rest between them. In the first week, a progressive load BP test was performed until the individuals reached the one repetition maximum (1RM) in order to for us obtain the load-to-velocity ratio of each participant. In the second week, the participants conducted a three-set BP exercise protocol against 70% 1RM, where they performed the maximum number of repetitions (MNR) until muscle failure occurred, with two minutes of rest between the sets. After one week, and following a supplementation period of 7 days, where half of the participants consumed 0.3 g·kg−1·day−1 of creatine monohydrate (CR) and the other half consumed 0.3 g·kg−1·day−1 of placebo (PLA, maltodextrin), the protocol from the second week was repeated. After each set, and up to 20 min after finishing the exercise, the blood lactate concentrations and mean propulsive velocity (MPV) at 1 m·s−1 were measured. Results: The CR group performed a significantly higher number of repetitions in Set 1 (CR = 14.8 repetitions, PLA = 13.6 repetitions, p = 0.006) and Set 2 (CR = 8 repetitions, PLA = 6.7 repetitions, p = 0.006) after supplementation, whereas no significant differences were seen in Set 3 (CR = 5.3 repetitions, PLA = 4.7 repetitions, p = 0.176). However, there was a significant increase in blood lactate at minute 10 (p = 0.003), minute 15 (p = 0.020), and minute 20 (p = 0.015) after the exercise in the post-supplementation period. Similarly, a significant increase was observed in the MPV at 1 m·s−1 in the CR group with respect to the PLA group at 10, 15, and 20 min after the exercise. Conclusions: Although the creatine supplementation improved the performance in the strength test of muscle failure, the metabolic stress and muscle fatigue values were greater during the 20 min of recovery

Is functional training an efficient approach to improve body composition in older people? A systematic review

Introduction: Increases in fat mass and reductions in lean mass are associated with the frailty and mortality of older people. In this context, Functional Training (FT) is an option to increase lean mass and reduce fat mass in older people. Thus, this systematic review aims to investigate the effects of FT on body fat and lean mass in older people.Methods: We included randomized controlled clinical trials, with at least one intervention group that employed FT, with the age of participants ≥60 years; and participants physically independent and healthy. We performed the systematic investigation in Pubmed MEDLINE, Scopus, Web of Science, Cochrane Library, and Google Scholar. We extracted the information and used the PEDro Scale to assess the methodological quality of each study.Results: Our research found 3,056 references with five appropriate studies. Of the five studies, three presented reductions in fat mass, all of them with interventions between three and 6 months, different training dose parameters, and 100% of the sample was composed of women. On the other hand, two studies with interventions between 10 and 12 weeks presented conflicting results.Conclusion: Despite the limited literature about lean mass, it appears that long-term FT interventions may reduce fat mass in older women.Clinical Trial Registration:https://www.crd.york.ac.uk/prospero/display_record.php?RecordID=399257, identifier CRD4202339925

Propuesta para diseño de programas de entrenamiento en fitness

El "Fitness" (actividad física dirigida a la salud y bienestar) es una de las más en auge y con mayor aceptación actualmente. Sin embargo, podemos encontrar ciertos "errores" terminológicos y conceptuales entre sus practicantes, que coexisten (con un cierto grado de causalidad) con una falta de desarrollo en los programas de formación de las distintas Facultades y Centros Formativos (TAFAD¿s, Federaciones...). Es cierto que en España existen Facultades y grandes profesionales que están creando las bases para que los profesionales de este campo tengan la formación adecuada, tampoco es menos cierto que todavía estamos lejos de un nivel mínimo deseable y que existe cierta "distancia" entre lo académico y lo que actualmente podemos encontrar en gran cantidad de gimnasios y centros de fitness en nuestros países. El objetivo del presente artículo es el de realizar una propuesta que ayude a los técnicos en el diseño de programas de entrenamiento, "huyendo" de rutinas preestablecidas o "standard" que olvidan principios fundamentales del entrenamiento