A Comparison of Adaptations via Either a Linear Periodization or an Undulating Periodization Model of Weight Training

BACKGROUND: Resistance training has been proven to have a positive impact on parameters such as muscular strength, hypertrophy and endurance. Periodization is a progressive mode of training that has been shown to illicit greater results than programs that stay consistent throughout. The two prime modes of periodization are linear (LP), which progresses from high volume/low intensity to low volume/high intensity, and undulating (UP) which follows an oscillating volume/intensity design. The purpose of this study was to compare the effects of a 12 week linear program to those from an undulating program on strength and body composition when both programs reflect the entire NSCA repetition continuum. METHODS: 10 resistance trained men were matched according to weight-relative strength and randomly assigned to either a linear (N=4, 21 ± 2.5 yrs, 69.08 ± 0.69in, 1178.13 ± 19.5 lbs, 16.9 ± 5.2 %BF) or undulating (N=6, 20 ± 1.7 yrs, 70.27 ± 2.13 in, 180.17 ± 23.98 lbs, 13.67 ± 2.94 %BF) periodization program. Subjects participated in 3 days per week of supervised total body resistance training with repetitions and intensities reflecting the entire NSCA repetition continuum. At 0, 4, 8 and 12-weeks, subjects were tested on body composition via dual energy x-ray absorptiometry, 1RM strength, muscular endurance, vertical jump and anaerobic capacity. Statistical analyses utilized a two-way ANOVA with repeated measures for all criterion variables (p ≤ 0.05). Data are presented as mean ± SD changes from baseline values. RESULTS: Significant main effects for time (p \u3c 0.05) were observed on bench press (LP: 15.03 ± 8.02 lb; UP: 26.10 ± 5.05 lb), leg press (LP:161.07 ± 14.10 lb ; UP: 164.03 ± 55.20 lb), and Wingate peak power (LP: 148.21 ± 78.05 W; UP: 143.22 ± 137.04 W). However, no significant interactions were observed between groups on any of these parameters. Also, no significant group or time effects for time or differences between groups were observed in the measures of percent body fat, lean muscle mass, or vertical jump. CONCLUSION: Both undulating and linear periodization models of resistance training that reflect the entire repetition continuum can bring forth highly significant changes in strength and peak anaerobic power. However, despite the fact that the undulating method resulted in a 43% greater increase in upper body strength, there is no significant difference in the magnitude of the training adaptations that stem from the two methods over 12 weeks

Acute effects of ingesting Java Fit™ energy extreme functional coffee on resting energy expenditure and hemodynamic responses in male and female coffee drinkers

<p>Abstract</p> <p>Background</p> <p>The purpose of this study was to examine the effects of a functional coffee beverage containing additional caffeine, green tea extracts, niacin and garcinia cambogia to regular coffee to determine the effects on resting energy expenditure (REE) and hemodynamic variables.</p> <p>Methods</p> <p>Subjects included five male (26 ± 2.1 y, 97.16 ± 10.05 kg, 183.89 ± 6.60 cm) and five female (28.8 ± 5.3 y, 142.2 ± 12.6 lbs) regular coffee drinkers. Subjects fasted for 10 hours and were assessed for 1 hour prior (PRE) and 3 hours following 1.5 cups of coffee ingestion [JavaFit™ Energy Extreme (JF) ~400 mg total caffeine; Folgers (F) ~200 mg total caffeine] in a double-blind, crossover design. REE, resting heart rate (RHR), and systolic (SBP) and diastolic (DBP) blood pressure was assessed at PRE and 1, 2, and 3-hours post coffee ingestion. Data were analyzed by three-factor repeated measures ANOVA (p < 0.05).</p> <p>Results</p> <p>JF trial resulted in a significant main effect for REE (p < 0.01), SBP (p < 0.01), RER (p < 0.01), and VO₂(p < 0.01) compared to F, with no difference between trials on the RHR and DBP variables. A significant interaction for trial and time point (p < 0.05) was observed for the variable REE. The JF trial resulted in a significant overall mean increase in REE of 14.4% (males = 12.1%, females = 17.9%) over the observation period (p < 0.05), while the F trial produced an overall decrease in REE of 5.7%. SBP was significantly higher in the JF trial; however, there was no significant increase from PRE to 3-hours post.</p> <p>Conclusion</p> <p>Results from this study suggest that JavaFit™ Energy Extreme coffee is more effective than Folgers regular caffeinated coffee at increasing REE in regular coffee drinkers for up to 3 hours following ingestion without any adverse hemodynamic effects.</p

Positional Differences in Running Distance and Speed Among Collegiate Rugby 7s Players

Rugby sevens (7s) is an anaerobic contact sport consisting of seven players per team, with two 7-minute halves per match played in tournament style with several matches over up to a three-day event. However, due to the nature of the collegiate game, less funding, and their academic schedule, the tournaments are commonly consolidated into one day (minimum 3, as many as 6 matches). While there are six positions in 7s, this study divided them into three groups: Forwards (FW), Backs (BK), and Scrum halves (SH). Purpose: The purpose of this investigation was to identify the physiological and physical demands between positions of Indiana University 7s club players. Methods: Data was retrospectively analyzed from male (n = 15) collegiate rugby 7s players. Data was collected at Indiana University using GameTraka (Sports Performance Tracking, Victoria, Australia) and data represented here are from one tournament consisting of 5 matches on the same day. Participants wore Global Positioning System (GPS) units from which information on distances run per minute by each position group (FW, BK, and SH) was measured within six different speed zones. A one-way ANOVA was used to determine between group differences by each half of play with Tukey post-hoc analyses to reveal differences between positions. A two-way repeated measures ANOVA was used to determine if differences existed across matches by player position. A p-value of \u3c0.05 was set to determine the level of statistical significance. Results: During the first half no significant differences were seen. In the second half of match #1, significant differences were found in Zone 1 running (p = 0.004) indicating that BK ran more than both FW (p = 0.003) and SH (p = 0.05). No significant differences were found in the second half of matches 2-4. Match #5 second half results indicated significant difference in distance per minute (p = 0.022) with both FW (p = 0.036) and SH (p = 0.041) covering more distance than BK. A main effect for zone 1 (p = 0.015) and zone 4 (p = 0.003) were observed with both FW (p = 0.029) and SH (p = 0.003) higher than BK. No significant differences were found across the five matches between position groups. GPS data indicate that the primary differences between position groups are observed in the second halves of rugby 7s matches. Data suggests that FW and SH have a higher distance covered per minute and spend more time in the different running zones as the number of matches increases. This could be a byproduct of a change in the quality of play as peripheral fatigue sets in as the match progresses. Conclusion: Data presented here can affect the training approaches for the various position groups as the data suggests a greater amount of physiological exertion is present in the later matches of tournament play. Data also may be useful to coaches in the strategic utilization of substituting players as substitutions per match are capped in rugby 7s

The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes

Two of the most popular forms of protein on the market are whey and casein. Both proteins are derived from milk however the two differ concerning their absorption in the body. This difference between whey and casein proteins could affect the response seen in conjunction with training. PURPOSE: To investigate the potential effects of two types of protein ingestion in conjunction with a controlled resistance training program utilizing college female basketball players. METHODS: 16 NCAA Division III female basketball players were matched according to weight and double-blind randomly assigned to consume 24 grams whey protein (WP) (N = 8, 20 ± 1.9 years, 158 ± 27.3 cm, 66 ± 4.9 kg, 27 ± 4.9 %BF) or 24 grams casein protein (CP) (N = 8, 21 ± 2.8 years, 153 ± 2.9 cm, 68 ± 2.9 kg, 25 ± 5.7 %BF) pre- and post-exercise for eight weeks. Subjects participated in a supervised 4-day per week undulating periodized training program. At 0, 4, and 8 weeks, subjects underwent DEXA body composition analysis. At 0 and 8 weeks subjects underwent 1RM strength, muscle endurance, vertical jump, 5-10-5 and broad jump testing sessions. Data analysis using repeated measures ANOVA are presented as mean ± SD changes from baseline after 60 days. RESULTS: No significant group x time interaction effects were observed among groups in changes in any variable (p \u3e 0.05). A significant time effect was observed for body fat (WP: -2 ± 1.1 %BF; CP: -1 ± 1.6 %BF, p \u3c 0.001), lean mass (WP: 1.5 ± 1 kg; CP: 1.4 ± 1 kg, p \u3c 0.001), fat mass (WP: -1.3 ± 1.2 kg; CP: -0.6 ± 1.4 kg, p \u3c 0.001), leg press 1RM (WP: 88.7 ± 43.9 kg; CP: 90 ± 48.5 kg, p \u3c 0.001), bench press 1RM (WP: 7.5 ± 4.6 kg; CP: 4.3 ±4.5 kg, p = 0.01), vertical jump (WP: 1.6 ± 0.74 in; CP: 1.4 ± 3 in, p \u3c 0.001), 5-10-5 (WP: -0.3 ± 0.2 sec; CP: -0.09 ± 0.42 sec, p \u3c 0.001), and broad jump (WP: 4.1 ± 2.6 in; CP: 5.1 ± 2.8 in, p \u3c 0.001). CONCLUSION: The combination of a controlled undulating resistance training program with pre- and post-exercise protein supplementation is capable of inducing significant changes in performance and body composition. There does not appear to be a difference in the performance enhancing effects of whey versus casein proteins

Effects of Six Weeks of Balance and Strength Training on Measures of Dynamic Balance of Older Adults

Purpose: Reliable tools on measuring outcomes of service-learning (SL) are scarce. This study aimed to develop and test a service-learning assessment tool to measure students’ perceived self-efficacy on program planning related competencies (SL-SEPP) and an overall SL impact scale. Methods: Students in a core Master of Public Health (MPH) course on program planning participated in the study (n=44). Course-based SL projects were incorporated into the learning process. Data from the baseline survey were used to assess the reliability of the 12-item SL-SEPP, and data from the posttest survey were used to assess the 5-item overall SL impact scale at the end of the course. Results: Data showed satisfactory reliability scores, with Cronbach alpha of .87 for the SL-SEPP and .84 for the overall impact scale. Even with this relatively small sample size, preliminary analyses showed that the SL-SEPP was sensitive to detect meaningful changes of self-efficacy scores after the course. Conclusion: This study provides needed pilot data supporting the reliabilities of the SL-SEPP tool. The study has implications for researchers and educators to apply or adapt this tool to assess student self-efficacy outcomes on program planning competencies

Differences in Impact and Load During Collegiate Rugby 7s

Rugby 7s is a sport played with seven players, and two, 7-minute halves, played on a standard rugby field of 100 meters long by 70 meters wide. Impacts with forces greater than 10.0 Gs are an often occurrence in rugby 7s, and the occurrence can be quite frequent in such a short period of time (14 minutes of match play). Multiple matches are played in a day or throughout a weekend in tournament format thus adding to the load on players and current research on the amount of impact and load players experience is lacking in a U.S. collegiate population. Purpose: The purpose of this investigation was to assess differences in impact and load during collegiate rugby 7s matches. Methods: Data was collected at Indiana University from male collegiate rugby 7s players (n = 15) by their head coach using GameTraka (Sports Performance Tracking, Victoria, Australia) during their 2019 season. Participants wore GPS units that collected data on impact and load by position groups forwards (FW), backs (BK), and scrum halves (SH). A one-way ANOVA was used to determine between group differences by each half of play with Tukey post-hoc analyses to reveal differences between positions. A two-way repeated measures ANOVA was used to determine if differences existed across matches by player position. A p-value of \u3c0.05 was set to determine the level of statistical significance. Results: Data analyses revealed a significant difference in number of impacts during the first half of match 1 (p = 0.014). Post-hoc analyses indicated FW incurred a significantly higher number of impacts than BK (p = 0.046), as well as more impacts than SH (p = 0.012). During the second half of play, the only match with a significant difference was match 5. Both summation of horizontal forces (loading 2D) as well as summation of horizontal and vertical forces (loading 3D) to the athlete revealed significant main effects. For the loading 2D and loading 3D during match 5, post-hoc analyses revealed significant differences between BK and SH at p = 0.048 and p = 0.045, respectively. In comparison of position across matches, no significant differences were found for impacts, 2D, or 3D loading. No significant differences were found across the five matches. Conclusion: This data suggests that the number of impacts is higher in the first half, with FW having significantly more impacts when compared to BK and SH. This is likely explained by task differences between FW, BK, and SH as FW are required to compete in scrums and more rucks than either BK or SH and tend to encounter contact more frequently. Differences in the second half occurred only in match 5 with SH being subjected to more forces than BK. This effect is likely a result of the positional differences as SH follow the course of play much more so than BK. This data supports that FW incur the greatest amount of collisions in rugby 7s compared to other positions also being a byproduct of the role that FW play in rugby 7s. There was no significant difference in loading and impact across matches

Associations of Changes in Body Composition and Athletic Performance in Collegiate American Football Players

Football practitioners ubiquitously employ offseason resistance training to improve on-field performance. Early offseason training is frequently designed to emphasize accretion of lean and total body mass. While this is a main objective of sport-specific conditioning, there are few investigations comparing correlated changes in body composition, maximal strength, and football-specific performance tests after an early-offseason training program. PURPOSE: The purpose of this analysis was to quantify the relationship between changes in athletic performance and body composition in collegiate American football players. METHODS: Before and after a 7-week offseason training program, body composition and athletic performance were assessed in NCAA Division III American football players. Body composition was estimated using dual-energy X-ray absorptiometry (DXA; Hologic Horizon). One-repetition maximum (1RM) strength was assessed for the barbell back squat and front squat exercises. Vertical jump height, 40-yard dash time, broad jump distance, and pro agility shuffle time were also assessed. The sample size ranged from 17 to 19, depending on the specific performance test. Using Pearson’s product-moment correlations, the relationships between percent changes in DXA variables and athletic performance outcomes were examined.RESULTS: A trend for a positive correlation between changes in lower body FFM and front squat 1RM (r: 0.43, p: 0.08), but not back squat 1RM (r: -0.03, p: 0.92), was observed. Additionally, a significant positive correlation was observed between pro agility shuffle time and DXA BM (r: 0.50, p: 0.03) and total FFM (r: 0.49, p: 0.04), but not FM (r: 0.06, p: 0.80). In contrast, no correlations between changes in body composition variables and changes in vertical jump height, 40-yard dash time, or broad jump height were observed (range of r: -0.36 to 0.31, p\u3e0.05 for all).CONCLUSION: Increases in FFM may predict improvements in front squat 1RM but impairments in pro agility shuffle performance, with no relationships observed for vertical jump height, 40-yard dash time or back squat. Additional phases of training that specialize in developing maximal power and velocity are likely necessary to maximize athletic development

Total Lean Body Mass and Lower Body Lean Mass Correlation with Vertical Jump in Untrained Women Basketball Players after 8 Weeks of Resistance Training

Basketball is a fast, explosive sport where a high vertical jump (VJ) is extremely beneficial. Research has shown that greater amounts of lean mass have been associated with higher force output, and therefore higher VJ. PURPOSE: The purpose of this study is to examine the correlation of overall total lean body mass percentage (TBLM%) and lower body lean mass percentage (LBLM%) and Body fat percentage (BF%) with VJ in previously untrained collegiate D-III women basketball players. METHODS: Fourteen females (20±1.3 years, 170.68±8.76 cm, T1 BF% 28.68±5.38, T2 27.11±5.12) basketball team participated in this study. Athletes were tested on two different occasions (T1 and T2). Dual-X-Ray Absorptiometry (DXA) body composition scan and standard VJ assessment was performed using a Vertec to determine maximum jump height prior to (T1) and following (T2) 8 weeks of an undulating periodization resistance training program 5 days/week). DXA were further analyzed to determine total body lean mass % (TBLM%) and lower-body lean mass % (LBLM%). Data was analyzed using SPSS using paired samples T-test to detect differences (

The Effects of a Thermogenic Supplement on Metabolic and Hemodynamic Variables and Subjective Mood States

Thermogenic supplements are widely used in the general population to support attempted fat loss; however, the efficacy and safety of these supplements are questioned. PURPOSE: To determine whether a thermogenic supplement affects metabolic rate, hemodynamic responses, and mood states. METHODS: In a randomized double-blind crossover design, 23 females (22.2 ± 3.5 y; 164.8 ± 6.4 cm; 73.5 ± 6.9 kg) who were moderate caffeine consumers (\u3c150mg/day) reported to the lab on a 12-hour fast for baseline assessments of resting energy expenditure (REE) via indirect calorimetry, heart rate (HR), blood pressure (SBP and DBP), and hunger, satiety, and mood states. Thereafter, subjects ingested the assigned treatment (active treatment containing caffeine, micronutrients, and phytochemicals [TR] or placebo [PL]). All variables were reassessed at 30-, 60-, 120-, and 180-minutes post-ingestion. Subjects repeated the same protocol with ingestion of the opposite treatment on a separate day. All data were analyzed using a 2x5 ANOVA with repeated measures and significance was accepted a priori at p\u3c0.05. RESULTS: In the TR group, mean increases in REE of 121 to 166 kcal/d were observed at 30-, 60-, and 180-minutes post-ingestion (p\u3c0.01 for all). PL group mean decreases in REE of 72 to 91 kcal/d were observed at 60-, 120-, and 180-minutes (p\u3c0.05 for all). Similarly, TR resulted in mean increases in expired carbon dioxide of 13 to 19 mL/min at 30- and 60-minutes (p\u3c0.05 for both), and oxygen consumption increased by 12 to 24 mL/min at 30-, 60-, 120-, and 180-minutes (p\u3c0.05 for all) post-ingestion. Respiratory quotient decreased at 120- and 180-minutes in both treatments. A mean decrease in HR of 5 bpm was observed at 30-minutes post-ingestion of TR (p\u3c0.01). Slight increases in SBP of 3 to 4 mmHg were observed at 30-, 120-, and 180-minutes (p\u3c0.05 for all) post-ingestion of TR, while no effects were observed for DBP. Observed increases in SBP were within normal blood pressure ranges. TR decreased subjective fatigue with no other significant changes in mood states. CONCLUSION: These findings indicate that ingestion of a specific thermogenic supplement formulation produces a sustained increase in metabolic rate and caloric expenditure and reduces fatigue over three hours without producing adverse hemodynamic responses

Performance and Body Composition Changes Following an Offseason Training Period in DIII Collegiate American Football Athletes

Current literature shows that body composition and increased muscle mass correlate with improved performance for American football players thus assessment of these variables at appropriate times throughout competitive cycle are important for tracking individual adaptions but also in assessing the effectiveness of the prescribed training program. PURPOSE: This study assessed changes in anaerobic performance, total body mass (BM), fat-free mass (FFM), and percent body fat (PBF) in football players following a seven-week offseason mesocycle. METHODS: 29 NCAA Division III football players (mean ± SD; age: 19.7 ± 1.5 y; height: 179.8 ± 6.6 cm; body mass [BM]: 96.1 ± 12.6 kg; DXA body fat: 20.9 ± 4.4%) participated in assessments of performance and body composition body pre- and post- mesocycle. Performance testing was assessed at pre- and post-training timepoints on a subset of athletes that were not restricted (injury, etc.) from maximal testing at these timepoints. This data was from the initial cycle of their offseason training program which included seven weeks of hypertrophy focused training volumes. Performance tests administered included: bench press 1 RM (BP), bench press reps (BPR), incline bench press, back squat 1RM (BS), front squat 1 RM (FS), hang clean 3 RM, 40-yard dash (YD), broad jump, vertical jump (VJ), and pro agility shuttle. BM, FFM, and PBF were estimated via dual x-ray absorptiometry (DXA). RESULTS: Performance improved in all tests except for broad jump and pro agility shuttle. Post-mesocycle performance increases were observed in BP (p \u3c 0.001), BPR (p \u3c0.001), BS (p \u3c0.001), FS (p \u3c 0.001), YD (p \u3c 0.001), and VJ (p \u3c 0.001). Significant training induced changes were observed for: BM increased 1.12kg (p \u3c 0.01962), PBF decreased by 0.686 kg (p \u3c0.004), and FFM increased by 1.57 kg (p \u3c 0.0001). CONCLUSION: This study confirms that a well-structured strength and conditioning program for Division III football players will improve performance in a variety of strength and power related assessments. These changes, though observed over a relatively short amount of time, can translate to competitive performance in conjunction with improved body composition and fat-free mass increases