The National Football League-225 Bench Press Test and the Size-Weight Illusion

This is the author accepted manuscript. The final version is available from SAGE Publications via the DOI in this record.The purpose of this study was to test reports that size and arrangement manipulations of weight plates (i.e., inducing a size-weight illusion [SWI]) would have an effect on athletic weightlifting performance. The participants were 72 experienced, weight-trained collegiate American football players. Across 3 weeks, each athlete performed three different repetitions-to-fatigue bench press tests (NFL-225, SWI-225, and SWI-215). A multiple regression revealed a positive association between participants' strength relative to the test load and repetitions for NFL-225 and SWI-215, but no association with SWI-225. To explore these results, players were ranked into quartiles based on their one-repetition maximum relative to 102.27 kg (225 lb), and a 3 × 4 repeated measures analysis of variance was conducted. The primary finding was a significant Test Condition × Quartile interaction ( p = .004). Bonferroni-corrected pairwise comparisons revealed that Quartile 4 (those with lowest strength relative to test load) completed more repetitions for SWI-225 compared with NFL-225 ( p = .049). These results suggest that alternate weight plate arrangements may be beneficial for those whose bench press load is near the lifter's one-repetition maximum. However, variations of the SWI do not appear to affect the performance of repetitions-to-fatigue bench press tests for the majority of collegiate American football players

A COMPARISON OF TWO UNDULATING PERIODIZATION PROGRAMS: DAILY VS. INTRA-WORKOUT

G. Farris and P.E. Luebbers. Department of Health, Physical Education, and Recreation, Emporia State University, Emporia, Kansas Resistance training has long been used as a means of increasing muscular strength. Coaches, athletes, and fitness enthusiasts alike are continually searching for training methods that will maximize results. Undulating periodization, which manipulates training variables such as sets, repetitions, and intensity on a weekly or monthly basis, is a common practice used by those attempting to optimize training outcomes. In recent years, two variations on this type of training - daily undulating periodization and intra-workout undulating periodization - have become popular training protocols. However, there has been little research comparing the two methods. PURPOSE: The purpose of this investigation was to compare a six-week intra-workout undulating periodization program (IWUP) with an intensity-matched, six-week daily undulating periodization program (DUP) on measures of strength in recreationally active young adults. METHODS: Ten participants were randomized into two groups (IWUP and DUP). Each participant completed estimated one-repetition maximums (1-RM) on three exercises (machine bench press, machine hack squat, and machine bicep curl) which were used to determine workloads for the program. Both groups performed those same three exercises, for the same number of sessions (2 times/week for 6 weeks), and exercise sets (3 sets of each exercise). The differences were that IWUP completed one set of five repetitions (1x5) at 70% 1-RM, 1x10 at 60% 1-RM and 1x15 at 50% 1-RM for all 3 exercises, during every training session. DUP completed 3x5 at 70% 1-RM for each exercise on the first day of training, 3x10 at 60% 1-RM on the second day, and 3x15 at 50% 1-RM on the third day. This pattern was repeated every three training sessions. Estimated 1-RMs were again performed at the end of each program. RESULTS: Independent sample t-tests on gain scores revealed no differences between groups on machine bench press (t=-.200, p=.846), machine hack squat (t=.448, p=.667), or machine bicep curl (t=.343, p=.740). CONCLUSION: This study was not able to demonstrate any differences between the two periodization programs on strength gains on the measured lifts. Therefore, the choice of which one to use may be dependent upon the personal preferences of the coach, athlete, or fitness enthusiast

COMPARISON OF HEART RATE RECOVERY TIMES AMONG UNTRAINED, RECREATIONALLY-TRAINED, AND ATHLETICALLY-TRAINED COLLEGE STUDENTS

Megan George and Paul E. Luebbers Department of Health, Physical Education, and Recreation, Emporia State University, Emporia, Kansas Post-exercise heart rate recovery time has been used as an indicator of cardiovascular fitness and health. Typically, the amount of time it takes for the heart rate (HR) to return to its resting value is inversely proportional to cardiovascular health. PURPOSE: The purpose of this study was to examine post-exercise heart-rate recovery time among undergraduate college students of different weekly physical activity levels. METHODS: Twenty-one participants completed this study. Volunteers were sought for meeting one of three criteria based on physical activity level: untrained (UT; n=7, 83.7±20.2kg), recreationally-trained (RT; n=7, 72.5±24.4kg), and athletically-trained (AT; n=7, 59.17±5.6kg). Prior to exercise, each participant’s resting HR was recorded. The exercise session consisted of walking and jogging on a treadmill of increasing speed and incline until a HR of 70% of age-predicted HR maximum was reached. This intensity was then maintained for four minutes. Upon completion of the exercise session, HR was monitored until it returned to the pre-exercise resting value. RESULTS: HR recovery times for each group: UT=468.0±51.8 seconds, RT=179.8±31.2 seconds, AT=115.3±38.1 seconds. An ANOVA indicated a significant difference among the HR recovery times of the three groups (p\u3c.001). Bonferroni post-hoc tests revealed that AT had significantly shorter recovery times than RT (p=.023) and UT (p\u3c.001), and that RT was significantly shorter than UT (p\u3c.001). CONCLUSION: Athletically-trained college students have a shorter HR recovery time than both of their RT and UT counterparts. Recreationally-trained students have a longer HR recovery time than AT students, but shorter times than UT students. These data indicate that the level of weekly physical activity achieved by college students may influence their post-exercise HR recovery time. Therefore, exercise may play a role in the cardiovascular health of this population, as determined by HR recovery time