Starting the Resistance-Training Session with Lower-Body Exercises Provides Lower Session Perceived Exertion without Altering the Training Volume in Older Women

International Journal of Exercise Science 12(4): 1187-1197, 2019.The aim of this study was to compare the acute effects of four resistance-training (RT) exercise orders on rate of perceived exertion (RPE) and RT variables with exercise load properly adjusted according to its position within the sequence in older women. That is, the load was adjusted so that it was possible that the sets were performed within the repetition-zone established. Fifteen trained older women (67.4 ± 5.3 years) participated in a crossover-design, combining single-joint (SJ) and multi-joint (MJ) exercises for upper- (UB) and lower-body (LB) in the following exercise orders: SEQA = UBMJ-UBSJ-LBMJ-LBMJ; SEQB = UBSJ-UBMJ-LBSJ-LBMJ; SEQC = LBMJ-LBSJ-UBMJ-UBSJ; SEQD = LBSJ-LBMJ-UBSJ-UBMJ. Each session was comprised of eight exercises with 3 sets of 8-12 repetitions. RPE was analyzed by a sequence (4) x sets (3) two-way ANOVA. Repetitions, time under tension, load, volume-load, and the average RPE of the session were analyzed by one-way ANOVA comparing the four sequences. No significant difference was identified between conditions for total repetitions, time under tension, training load, and volume-load. Lower average RPE of the session was obtained when LB exercises were performed earlier (SEQA: 7.2 ± 1.2, SEQB: 7.1 ± 1.0, SEQC: 6.7 ± 0.9, SEQD: 6.3 ± 1.1). We conclude that when lower body exercises are performed first in a training session, a lower RPE is noted throughout all the session

Single leg balance training: systematic review of the literature and effects in older individuals

A literatura disponível sobre treinamento de equilíbrio unipodal em idosos é escassa. Apesar da grande relevância deste tema, poucas investigações analisaram os efeitos de treinar equilíbrio corporal apoiado apenas sobre uma perna em pessoas idosas. Dada a maior demanda de equilíbrio e complexidade neuromotora envolvida em se manter nesta postura de base reduzida, o treinamento de equilíbrio unipodal tem potencial para desencadear efeitos positivos no controle do equilíbrio de idosos. Para tanto, conduzimos uma revisão sistematizada da literatura com o objetivo de compilar os resultados, descrever os métodos utilizados, e avançar o conhecimento relacionado a esta forma de treinamento. Os achados desta revisão mostraram que intervenções que acumulam de 10 a 390 min. em postura unipodal são capazes de promover ganhos significativos no controle do equilíbrio. Porém, nenhum estudo revisado apresentou um controle positivo, ou seja, um grupo de treinamento de equilíbrio que realizasse exercícios equivalentes, porém com menor demanda de equilíbrio. O estudo experimental desenvolvido na presente tese preenche esta lacuna, ao comparar os efeitos do treinamento de equilíbrio dinâmico unipodal vs. bipodal em idosos saudáveis. Para isso, 66 idosos (60 a 80 anos) foram selecionados e divididos em três grupos: treino unipodal (n = 22, 4 homens); treino bipodal (n = 22; 5 homens) e grupo controle sem treinamento (n = 22; 6 homens). Os participantes foram avaliados antes e após 12 semanas de intervenção nas seguintes tarefas: a) equilíbrio dinâmico e reativo, por meio de deslocamento cíclico/contínuo e único/inesperado da base de suporte (plataforma de força), respectivamente; b) cognição, por meio do teste trail-making para atenção e Rey auditory verbal learning para memória; e c) força de membros inferiores, por meio do teste de sentar e levantar por 30 s. Os resultados mostraram que, tanto nos testes de equilíbrio dinâmico e reativo quanto nos testes cognitivos os três grupos melhoraram do pré- para o pós-teste de maneira equivalente. É possível que a simples exposição às perturbações causadas pela movimentação da base de suporte no pré-teste seja capaz de induzir adaptações persistentes no controle do equilíbrio, equivalentes àquelas desencadeadas pelo treinamento. Os ganhos de força foram observados apenas nos grupos de treinamento, porém de maneira semelhante entre eles. Estes resultados sugerem que treinar equilíbrio de maneira unipodal ou bipodal produz desfechos semelhantes no controle do equilíbrio, força e cognição de idosos, conforme avaliado nos testes descritos. Este achado tem grande relevância para a prescrição do treinamento de equilíbrio em idosos, de maneira que, desde que as atividades sejam realizadas de forma dinâmica e desafiadora conforme a capacidade do indivíduo, treinar de maneira uni- ou bipodal tem o potencial de promover resultados equivalentesThe available literature regarding single leg balance training in older adults is scarce. Despite the relevance of this topic, few investigations have analyzed the outcomes of training body balance while supported on a single leg. Given the increased balance demand and neuromotor complexity required to sustain balance on this reduced support base, single leg balance training has the potential to promote positive effects in older adults balance control. We conducted a systematic review of the literature aiming to compile the results, describe the methods, and advance on the knowledge related to this form of training. The findings from this review showed that interventions with 10 to 390 min. of accumulated single leg balance were capable of promoting significant improvements of balance control. However, none of the analyzed studies had a positive control, i.e., a group that performed balance training with equivalent exercises, but reduced balance demand. The experimental protocol proposed in this dissertation aimed to fill this gap in the literature by comparing the effects of single vs. bipedal balance training program in healthy older adults. Sixty-six older individuals (age range 60 to 80 years) were selected and randomly divided into three groups: single leg balance (n = 22; 4 men), bipedal balance (n = 22; 5 men), and untrained control group (n =22, 6 men). The participants were evaluated before and after a 12-week balance training intervention in the following tasks: a) dynamic and reactive balance, assessed by cyclic/continuous and single/unexpected movement of the force plate support base, respectively; b) cognition, assessed by the trail-making test, for attention evaluation, and Rey auditory verbal learning, for memory evaluation; and c) lower limbs strength, assessed through the 30-s sit-to-stand test. Results revealed equivalent gains from the pre- to the post-test across the three groups in balance control, for both dynamic and reactive tasks, and in the cognitive tests. It is possible that the simple exposure to the perturbations of the support base during pre-testing can have induced persistent gains in balance control, equivalent to those caused by the training program. Strength gains were observed only in the training groups. Overall, these results suggest that training balance either on a single leg or in bipedal stance can induce equivalent outcomes in balance control, cognition, and leg strength, as assessed by the employed tasks. These findings are relevant for balance training prescription for older individuals, as training with a more or less challenging (single vs. double leg support) protocol has the potential to promote equivalent results, given that dynamic and complex tasks are applied within the individuals capacity to execute the