Research Links National Institute of Health Science

Strength Outcomes in Fixed Versus Free-Form Resistance Equipment.

Journal of Strength & Conditioning Research. 22(1):75-81, January 2008.
Spennewyn, Keith C

Abstract:
The purpose of this study was to compare measures of strength and balance between subjects using fixed form or free-form resistance training equipment to determine whether there is a difference in strength or balance outcomes. Thirty previously untrained subjects, mean age = 49 (+/-3.7 years), were randomly placed in either a free-form strength group (FF n = 10) utilizing a commercially available free-form plate loaded resistance device, a fixed form strength group (FX n = 10) utilizing a commercially available fixed range selectorized resistance device or a control group (C; n = 10) who did not exercise. All groups were assessed during a pretest (T1) and a posttest (T2). The exercise groups were asked to exercise over a 16-week period, increasing resistance based on a standardized 8-12 repetition protocol. The same muscles were targeted in both exercise groups, all groups were instructed not to change their dietary habits. A one-way ANOVA was used to detect differences among the groups using baseline and end results data. FX group increased strength 57% from baseline while the FF group increased strength 115% from baseline. A statistically significant difference (P = 0.000001) was detected for strength production in the FF over the FX group and (P = 0.0000144) over the training and control groups. Balance improved 49% in the FX versus 245% in the FF groups. Testing revealed a statistically significant difference (P <= 0.003). The control (C) group did not show significant improvement in either strength or balance. Results of this study indicate a greater improvement in FF over FX in strength (58%), and balance (196%). Additionally, the FX reported increased pain levels while the FF group reported lowered overall pain levels.

Blair SN, Goodyear NN, Gibbons LW, Cooper KH.
Physical fitness and incidence of hypertension in healthy normotensive men and women.
Journal of the American Medical Association. 1984 Jul 27;252(4):487-90.
PubMed ID number: 6737638
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=6737638&dopt=Abstract

Resistance training can help elderly get stronger
Journal of the American Geriatrics Society 2002;50:1100-1107

Kohl HW, Blair SN, Paffenbarger RS Jr., Macera CA , Kronenfeld JJ.
A mail survey of physical activity habits as related to measured physical fitness.
Am J Epidemiol 127:1228-1239, 1988.
PubMed ID Number: 3369421
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=
3369421&query_hl=8&itool=pubmed_docsum

Blair SN, Kohl HW, Paffenberger RS, Clark DG, Cooper KH, Gibbons LW.
Physical fitness and all-cause mortality. A prospective study of healthy men and women.
Journal of the American Medical Association. 1989 Nov 3;262(17):2395-401.
PubMed ID Number: 2795824
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=
2795824&dopt=Abstract

Blair SN, Kohl HW, Gordon NF , Paffenbarger RS.
How much physical activity is good for health?
Ann Rev Public Health 13:99-126, 1992.
PubMed ID Number: 1599603
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=
1599603&query_hl=1&itool=pubmed_docsum

Strength training helps seniors control diabetes
Diabetes Care 2002;25:1729-1736

Blair SN, Kohl HW, Barlow CE, Paffenbarger RS, Jr., Gibbons LW, Macera CA.
Changes in physical fitness and all-cause mortality: A prospective study of healthy and unhealthy men.
JAMA, 273: 1093-1098, 1995.
PubMed ID Number: 7707596
Abstract :
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=
7707596&query_hl=5&itool=pubmed_docsum

Self-Selected Resistance Training Intensity in Healthy Women: The Influence of a Personal Trainer.

Journal of Strength & Conditioning Research. 22(1):103-111, January 2008.
Ratamess, Nicholas A; Faigenbaum, Avery D; Hoffman, Jay R; Kang, Jie

Abstract:
The purpose of the present investigation was to examine the influence of resistance training with a personal trainer versus unsupervised resistance training on the self-selected intensities used by women during resistance exercise. Forty-six resistance-trained women (age = 26.6 +/- 6.4 years; body mass = 64.2 +/- 10.9 kg) who either trained individually (n = 27; No PT) or with a personal trainer (n = 19; PT) were carefully instructed to select a weight they used in their own resistance training workouts that enabled the completion of 10 repetitions for the chest press (CP), leg press (LP), seated row (SR), and leg extension (LE) exercises. Each participant was subsequently tested for one repetition-maximum (1RM) strength on each exercise, and the self-selected intensity was calculated based on a percent of each 1RM value. For self-selected relative intensity, the PT group selected significantly greater intensities for LP (50% vs. 41%), CP (57.4% vs. 48%), and SR (56% vs. 42%) whereas a trend (p = 0.10) was observed for LE (43% vs. 38%) compared with No PT. Overall, the average self-selected intensity for all exercises was ~51.4% in PT group and ~42.3% in the No PT group. 1RM values for LP, LE, and SR were greater in the PT than No PT group. Ratings of perceived exertion values were significantly greater in the PT compared with the No PT group for CP, LE, and SR but not LP. These results indicate that resistance training under the supervision of a personal trainer leads to greater initial 1RM strength values, self-selection of greater workout intensities, and greater ratings of perceived exertion values during resistance exercise.

Blair SN, Kampert JB, Kohl HW, III, Barlow CE, Macera CA , Paffenbarger RS, Jr., Gibbons LW.
Influences of cardiorespiratory fitness and other precursors on cardiovascular disease and all-cause mortality in men and women.
Journal of the American Medical Association 1996;276:205-210.
PubMed ID Number: 8667564
Abstract :
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=
8667564&query_hl=9&itool=pubmed_docsum

High-intensity resistance exercise training is afeasible and effective means of counteracting muscle weaknessand physical frailty in very elderly people.

New England Journal of Medicine

Lee CD, Blair SN, Jackson AS.
Cardiorespiratory fitness, body composition, and all-cause and cardiovascular disease mortality in men.
American Journal of Clinical Nutrition. 1999 Mar;69(3):373-80.
PubMed ID Number: 10075319
Abstract :
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=
10075319&dopt=Abstract

Wei M, Kampert JB, Barlow CE, Nichaman MZ, Gibbons LW, Paffenberger RS, Blair SN.
Relationship between low cardiorespiratory fitness and mortality in normal-weight, overweight, and obese men.
Journal of the American Medical Association. 1999 Oct 27;282(16):1547-53.
PubMed ID Number: 10546694
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=
10546694&dopt=Abstract

Church TS, Cheng YJ, Earnest CP, Barlow CE, Gibbons LW, Priest EL, Blair SN.
Exercise capacity and body composition as predictors of mortality among men w/diabetes.
Diabetes Care. 2004 Jan:27(1):83-8.
PubMed ID Number: 14693971
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=14693971&query_hl=20&itool=pubmed_docsum

Di Pietro L, Dziura J, Blair SN.
Estimated change in physical activity level (PAL) and prediction of 5-year weight change in men: the Aerobics Center Longitudinal Study.
Int J Obes Relat Metab Disord. 2004;28(12):1541-7.
PubMed ID Number: 15543159
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15543159&query_hl=25&itool=pubmed_docsum

Earnest CP, Morss GM, Wyatt F, Jordan AN, Colson S, Lucia A, Church TS, Fitzgerald V, Autrey L, Jurca R, Lucia A.
Effects of a commercial herbal-based formula on exercise performance in cyclists.
Med Sci Sports Exerc. 2004;36(3):504-509.
PubMed ID Number: 15076794
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15076794&query_hl=38&itool=pubmed_docsum

Farrell SW, Cheng YJ, and Blair SN.
Prevalence of the metabolic syndrome across cardiorespiratory fitness levels in women.
Obes Res 12 (5):824-830, 2004.
PubMed ID Number: 15166303
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15166303&query_hl=27&itool=pubmed_docsum

FitzGerald SJ, Barlow CE, Kampert J, Morrow JR, Jr., Jackson AW, Blair SN.
Muscular fitness and all-cause mortality: prospective observations.
J of Physical Activity and Health, 2004:1; 7-18.

Jurca R, Church TS, Morss GM, Jordan AN, Earnest CP.
Eight weeks of moderate-intensity exercise training increases heart rate variability in sedentary postmenopausal women.
Am Heart J 147 (5):e21, 2004.
PubMed ID Number: 15131556
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15131556&query_hl=31&itool=pubmed_docsum

Jurca R, LaMonte MJ, Church TS, Earnest CP, FitzGerald SJ, Barlow CE, Jordan AN, Kampert JB, Blair SN.
Associations of muscle strength and aerobic fitness with metabolic syndrome in men.
Med Sci Sports Exerc 2004 36(8):1301-1307.
PubMed ID Number: 15292736
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15292736&query_hl=31&itool=pubmed_docsum

Katzmarzyk PT, Church TS, Blair SN.
Cardiorespiratory fitness attenuates the effects of the metabolic syndrome on all-cause and cardiovascular disease mortality in men.
Arch Intern Med. 2004 May 24;164(10):1092-7.
PubMed ID Number: 15159266
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15159266&query_hl=34&itool=pubmed_docsum

Giuseppe Annino, Elvira Padua, Carlo Castagna, Olga Tsarpela, Vincenzo Manzi, and Stefano D'Ottavio Valter Di Salvo Stefano Minichella

The Journal of Strength and Conditioning Research: Vol. 21, No. 4, pp. 1072–1076.

Effect of Whole Body Vibration Training on Lower Limb Performance in Selected High-Level Ballet Students

ABSTRACT

Annino, G., E. Padua, C. Castagna, V. Di Salvo, S. Minichella, O. Tsarpela, V. Manzi, and S. D'Ottavio. Effect of whole body vibration training on lower limb performance in selected high-level ballet students. J. Strength Cond. Res. 24(1): 1072–1076. 2007.—The aim of this study was to examine the effects of 8 weeks of whole body vibration (WBV) training on vertical jump ability (CMJ) and knee-extensor performance at selected external loads (50, 70, and 100 kg; leg-press exercise) in elite ballerinas. Twenty-two (age, 21.25 ± 1.5 years) full-time ballerinas were assigned randomly to the experimental (E, n = 11) and control (C, n = 11) groups. The experimental group was submitted to WBV training 3 times per week before ballet practice. During the training period, the E and C groups undertook the same amount of ballet practice. Posttraining CMJ performance significantly increased in E group (6.3 ± 3.8%, p < 0.001). Furthermore, E group showed significant (p < 0.05–0.001) posttraining average leg-press power and velocity improvements at all the external loads considered. Consequently, the force-velocity and power-velocity relationship shifted to the right after WBV training in the E group. The results of the present study show that WBV training is an effective short-term training methodology for inducing improvements in knee-extensor explosiveness in elite ballerinas

Paulo Gentil, Valdinar de Araújo Rocha Júnior, Jake do Carmo, and Martim Bottaro

Effects of Exercise Order on Upper-Body Muscle Activation and Exercise Performance

The Journal of Strength and Conditioning Research: Vol. 21, No. 4, pp. 1082–1086.

ABSTRACT

Gentil, P., E. Oliveira, V.A. Rocha Júnior, J. do Carmo, and M. Bottaro. Effects of exercise order on upper-body muscle activation and exercise performance. J. Strength Cond. Res. 21(4):1082–1086. 2007.—With the purpose of manipulating training stimuli, several techniques have been employed to resistance training. Two of the most popular techniques are the pre-exhaustion (PRE) and priority system (PS). PRE involves exercising the same muscle or muscle group to the point of muscular failure using a single-joint exercise immediately before a multi-joint exercise (e.g., peck-deck followed by chest press). On the other hand, it is often recommended that the complex exercises should be performed first in a training session (i.e., chest press before peck-deck), a technique known as PS. The purpose of the present study was to compare upper-body muscle activation, total repetitions (TR), and total work (TW) during PRE and PS. Thirteen men (age 25.08 ± 2.58 years) with recreational weight-training experience performed 1 set of PRE and 1 set of PS in a balanced crossover design. The exercises were performed at the load obtained in a 10 repetition maximum (10RM) test. Therefore, chest press and peck-deck were performed with the same load during PRE and PS. Electromyography (EMG) was recorded from the triceps brachii (TB), anterior deltoids, and pectoralis major during both exercises. According to the results, TW and TR were not significantly different (p > 0.05) between PRE and PS. Likewise, during the peck-deck exercise, no significant (p > 0.05) EMG change was observed between PRE and PS order. However, TB activity was significantly (p < 0.05) higher when chest press was performed after the peck-deck exercise (PRE). Our findings suggest that performing pre-exhaustion exercise is no more effective in increasing the activation of the prefatigued muscles during the multi-joint exercise. Also, independent of the exercise order (PRE vs. PS), TW is similar when performing exercises for the same muscle group. In summary, if the coach wants to maximize the athlete performance in 1 specific resistance exercise, this exercise should be placed at the beginning of the training session.

Earnest CP, Wood KA, Church TS.
Complex multivitamin supplementation improves homocysteine and resistance to LDL-C oxidation.
J Am Coll Nutr. 2003 Oct;22(5):400-7.
PubMed ID Number: 14559932
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=14559932&query_hl=16&itool=pubmed_docsum

Lucia, A., C. Earnest, M. Perez (2003).
Cancer-related fatigue: can exercise physiology assist oncologists?
Lancet Oncol 4(10): 616-625.
PubMed ID Number: 14554239
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=14554239&query_hl=18&itool=pubmed_docsum

Avery D. Faigenbaum EdD^*

STRENGTH TRAINING FOR CHILDREN AND ADOLESCENTS

Strength training has proven to be a safe and effective method of conditioning for adults, and it now appears that a growing number of children and adolescents also are training to improve their health, fitness, and sports performance. Although much of what we understand about the stimulus of strength exercise has been gained by exploring the responses of adults to various training protocols, research into the effects of strength exercise on children and adolescents has increased in recent years. Despite the contention that strength training was inappropriate or dangerous for young weight trainers, the safety and effectiveness of youth strength training are now well documented,³⁹^and ⁷⁹ and the qualified acceptance of youth strength training by medical and fitness organizations is becoming universal.³^,⁴^,²⁹^and ³⁰

It is important to encourage young people to be physically active. Not only does a sedentary lifestyle early in life appear to track into adulthood,⁸⁴ a physically active lifestyle during childhood and adolescence may help to prevent some chronic diseases later in life. It has been recommended that children and adolescents be physically active on all, or most, days of the week, as part of play, games, sports, work, transportation, recreation, physical education or planned exercise.²³ Although a variety of physical activities should be recommended, the purpose of this article is to discuss the trainability of muscular strength in children and adolescents, to highlight the potential benefits and concerns associated with youth strength training, and to outline strength training guidelines for young weight trainers. Reviews by Blimkie,¹¹ Sale,⁹⁰ and Kraemer et al ⁶² have reviewed selected issues related to youth strength training.

In this article, the term children refers to boys and girls who have not yet developed secondary sex characteristics (approximately up to the age of 11 in girls and 13 in boys; Tanner stages 1 and 2 of sexual maturation). This period of development often is referred to as preadolescence. The term adolescence refers to a period of time between childhood and adulthood and includes girls aged 12 to 18 years and boys aged 14 to 18 years (Tanner stages 3 and 4 of sexual maturation). For ease of discussion the terms youth and young athletes are defined broadly to include children and adolescents. By definition, the term strength training (also known as resistance training) refers to a specialized method of physical conditioning that is used to increase one's ability to exert or resist force. The term strength training should be distinguished from the competitive sports of weightlifting, powerlifting, and bodybuilding.

Address reprint requests to Avery D. Faigenbaum, EdD, Department of Human Performance and Fitness, University of Massachusetts, 100 Morrissey Boulevard, Boston, MA 02125, e-mail: avery.faigenbaum@umb.edu
^* Department of Human Performance and Fitness, University of Massachusetts, Boston, Massachusetts

Clinics in Sports Medicine
Volume 19, Issue 4, 1 October 2000, Pages 593-619

Dunn , AL , Trivedi MH, Kampert JB, Clark CG, Chambliss HO:
The DOSE Study: a clinical trial to examine efficacy and dose response of exercise as treatment for depression.
Controlled Clinical Trials 2002; 23:584-603.
PubMed ID Number: 12392873
Abstract:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=12392873&query_hl=5&itool=pubmed_docsum

W. R. Frontera, C. N. Meredith, K. P. O'Reilly, H. G. Knuttgen and W. J. Evans
Strength conditioning in older men: skeletal muscle hypertrophy and improved function

United States Department of Agriculture Human Nutrition Research Center on Aging, Tufts University, Boston, Massachusetts 02111.

The effects of strength conditioning on skeletal muscle function and masswere determined in older men. Twelve healthy untrained volunteers (agerange 60-72 yr) participated in a 12-wk strength training program (8repetitions/set; 3 sets/day; 3 days/wk) at 80% of the one repetitionmaximum (1 RM) for extensors and flexors of both knee joints. They wereevaluated before the program and after 6 and 12 wk of training. Weeklymeasurements of 1 RM showed a progressive increase in strength in extensorsand flexors. By 12 wk extensor and flexor strength had increased 107.4 (Pless than 0.0001) and 226.7% (P less than 0.0001), respectively. Isokineticpeak torque of extensors and flexors measured on a Cybex II dynamometerincreased 10.0 and 18.5% (P less than 0.05) at 60 degrees/s and 16.7 and14.7% (P less than 0.05) at 240 degrees/s. The torque-velocity relationshipshowed an upward displacement of the curve at the end of training, mainlyin the slow-velocity high-torque region. Midthigh composition fromcomputerized tomographic scans showed an increase (P less than 0.01) intotal thigh area (4.8%), total muscle area (11.4%), and quadriceps area(9.3%). Biopsies of the vastus lateralis muscle revealed similar increases(P less than 0.001) in type I fiber area (33.5%) and type II fiber area(27.6%). Daily excretion of urinary 3-methyl-L-histidine increased withtraining (P less than 0.05) by an average 40.8%. Strength gains in oldermen were associated with significant muscle hypertrophy and an increase inmyofibrillar protein turnover

W. R. Frontera, C. N. Meredith, K. P. O'Reilly, H. G. Knuttgen and W. J. Evans Strength conditioning in older men: skeletal muscle hypertrophy and improved function

W. R. Frontera, C. N. Meredith, K. P. O'Reilly, H. G. Knuttgen and W. J. Evans
Strength conditioning in older men: skeletal muscle hypertrophy and improved function