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Abstract

Background The losses of strength, agility, balance, and functionality caused by aging are harmful to the elderly population. Resistance training (RT) may be an efficient tool to mitigate such neuromuscular decline and different RT methods can be used. Therefore, it is important to investigate the different responses to different training methods. Hypothesis Eight weeks of traditional resistance training (TRT) are expected to promote similar results to high-speed training (HST) in physical functional performance (PFP) and quality of life in the elderly. Study Design A clinical trial. Level of Evidence Level 3. Methods Participants (n = 24) with a mean age of 67.8 ± 6.3 years completed 8 weeks of RT. They were allocated into HST (n = 12) and TRT (n = 12). TRT involved training with 10 to 12 repetitions at controlled velocity until momentary muscle failure, while HST involved performing 6 to 8 repetitions at 40% to 60% of 1 repetition maximum (1RM) at maximum velocity. Pre- and posttraining, the participants were tested for (1) maximum strength in the 45° leg press and chest press; (2) PFP in the 30-second chair stand, timed-up-and-go (TUG), and medicine ball throw test; and (3) quality of life. Results Both groups improved muscle strength in the 45° leg press, with greater increases for TRT (HST: +21% vs TRT: +49%, P = 0.019). There was no change in chest press strength for HST (−0.6%) ( P = 0.61), but there was a significant increase for the TRT group (+21%, P = 0.001). There was a similar improvement ( P < 0.05) for both groups in TUG (HST: 7%; TRT: 10%), chair stand (HST: 18%; TRT: 21%), and medicine ball throwing performance (HST: 9%; TRT: 9%), with no difference between groups ( P = 0.08-0.94). Emotional aspect significantly increased by 20% ( P = 0.04) in HST and 50% ( P = 0.04) in TRT. Conclusion Both TRT and HST are able to promote improvements in functional performance in the elderly with greater in strength gains for TRT. Therefore, exercise professionals could choose based on individual characteristics and preferences. Clinical Relevance The findings provide important insights into how health care professionals can prescribe HST and TRT, considering efficiency, safety, and individual aspects.

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... One contributing factor is the use of different tests to assess functional fitness. Additionally, variations in exercise protocols, duration of interventions, baseline levels of functional fitness in the study participants, and individual responsiveness to training can also contribute to the discrepancies in findings (Barbalho et al., 2017;Vieira et al., 2022). Moreover, it is essential to consider that some of the tests employed in the studies included in this review assess specific physical capacities that are relevant for activities of daily living but involve single-joint movements (e.g., arm curls) and/or may not fully reflect the activities performed by older adults in their daily lives (e.g., sitting and standing in 30 s). ...
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Background Resistance training (RT) has been investigated as a potential intervention strategy for improving muscle function, but the effects on lower-extremity muscle power in middle-aged and older adults have not been systematically reviewed. Objective The aim of this meta-analysis is to provide a quantitative estimate of the effect of RT on lower-extremity muscle power in middle-aged and older adults and to examine independent moderators of this relationship. Methods Randomized controlled trials that examined the effects of RT on either leg press (LP) or knee extension (KE) muscle power in adults aged ≥50 years were included. Data were aggregated with meta-analytic techniques, and multi-level modeling was used to adjust for nesting effects. A total of 52 effects from 12 randomized controlled trials were analyzed with a random-effects model to estimate the effect of RT on lower-extremity muscle power. A multiple-regression analysis was conducted to examine independent moderators of the mean effect. Results The adjusted aggregated results from all studies indicate that RT has a small-to-moderate effect on lower-extremity muscle power (Hedges’ d = 0.34, 95 % confidence interval [CI] 0.25–0.43), which translated to 54.90 watts (95 % CI 40.37–69.43). Meta-regression analyses indicated that high-velocity RT was superior to traditional RT (Δ = 0.62 vs. 0.20, respectively) for increasing lower-extremity muscle power. In addition, training volume significantly moderated the effect of RT on muscle power. Conclusion The findings from this meta-analysis indicate that RT is an efficacious intervention strategy for improving LP and KE muscle power in adults aged ≥50 years. Training mode and volume independently moderate the effect of RT on lower-extremity muscle power, and should be considered when prescribing RT exercise for middle-aged and older adults.
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Preventing or delaying the onset of physical frailty is an increasingly important goal because more individuals are living well into their 8th and 9th decades. We describe the development and validation of a functional fitness test battery that can assess the physiologic parameters that support physical mobility in older adults. The procedures involved in the test development were (a) developing a theoretical framework for the test items, (b) establishing an advisory panel of experts, (c) determining test selection criteria, (d) selecting the test items, and (e) establishing test reliability and validity: The complete battery consists of 6 items (and one alternative) designed to assess the physiologic parameters associated with independent functioning-lower and upper body strength, aerobic endurance, lower and upper body flexibility, and agility/dynamic balance. We also assessed body mass index as an estimate of body composition. We concluded that the tests met the established criteria for scientific rigor and feasibility for use in common community settings.
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Background: We compared the effects of two uniquely different lower extremity power training interventions on changes in muscle power, physical performance, neuromuscular activation, and muscle cross sectional area in mobility-limited older adults. Methods: Fifty-two subjects (78±5 years, short physical performance battery score: 8.1±1) were randomized to either 16 weeks of progressive high velocity resistance training performed at low external resistance (40% of the 1-repetition maximum [1-RM] [LO]) or high external resistance (70% of 1RM [HI]). Both groups completed three sets of leg and knee extension exercises at maximum voluntary velocity, two times per week. Neuromuscular activation was assessed using surface electromyography and muscle cross sectional area (CSA) was measured using computed tomography. Results: At 16 weeks, LO and HI exhibited significant and similar within-group increases of leg extensor peak power (~34% vs ~42%), strength (~13% vs ~19%), and SPPB score (1.4±0.3 vs 1.8±0.3 units), respectively (all P < .03). Improvements in neuromuscular activation occurred in LO (P = .03) while small gains in mid-thigh muscle CSA were detected in LO (1.6%, P = .35) and HI (2.1%, P = .17). No significant between-group differences were evident for any measured parameters (all P > .25). Conclusions: High velocity resistance training with low external resistance yields similar improvements in muscle power and physical performance compared to training with high external resistance in mobility-limited elders. These findings may have important implications for optimizing exercise interventions for older adults with mobility limitations.
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The aim of this review was to recommend training strategies, which improve the functional capacity in physically frail older adults based on scientific literature, focusing specially in supervised exercise programs that improved muscle strength, fall risk, balance and gait ability. Scielo, Science Citation Index, MEDLINE, Scopus, Sport Discus and ScienceDirect databases were searched from 1990 to 2012. Studies must have mentioned the effects of exercise training on at least one of the following four parameters: incidence of falls, gait, balance and lower-body strength. Twenty studies which investigated the effects of multi-component exercise training (10), resistance training (6), endurance training (1) and balance training (3) were included in the present revision. Ten trials investigated the effects of exercise on the incidence of falls in elderly with physical frailty. Seven of them have found a fewer falls incidence after physical training when compared with the control group. Eleven trials investigated the effects of exercise intervention on the gait ability. Six of them showed enhancements in the gait ability. Ten trials investigated the effects of exercise intervention on the balance performance and seven of them demonstrated enhanced balance. Thirteen trials investigated the effects of exercise intervention on the muscle strength and nine of them showed increases in the muscle strength. The multi-component exercise intervention composed by strength, endurance and balance training seems to be the best strategy to improve rate of falls, gait ability, balance and strength performance in physically frail older adults.
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The present study aimed at comparing the effects of traditional resistance training (TRT) and power training (PT) in inducing muscle hypertrophy in older men. Twenty older men (aged between 69 and 76 years) were divided in two groups: TRT training (n=9) and PT training (n=11). The volunteers trained twice a week, during 10 weeks. Both groups performed an equal work output and the same exercises with loads between 40% and 60% of 1 RM. Three sets of eight repetitions of each exercise were performed with rest intervals of 90 s between sets. Muscle thickness was measured by ultrasound at the biceps brachii (BIC) and rectus femoris (RF), using a 12 MHz high resolution scanning probe. An ANCOVA was used to compare post training muscle thickness values between TRT and PT, using baseline values as covariates. According to the results, RF muscle thickness increased only in PT, while BIC muscle thickness increased in both groups, but with larger increases in PT. In conclusion, ten weeks of PT induced muscle hypertrophy of the upper and lower limb muscles in older men. PT training may yield better results in muscle hypertrophy when compared with TRT.
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Using an integrative approach, this review highlights the benefits of resistance training toward improvements in functional status, health and quality of life among older adults. Sarcopenia (i.e. muscle atrophy) and loss of strength are known to occur with age. While its aetiology is poorly understood, the multifactorial sequelae of sarcopenia are well documented and present a major public health concern to our aging population, as both the quality of life and the likelihood of age-associated declines in health status are influenced. These age-related declines in health include decreased energy expenditure at rest and during exercise, and increased body fat and its accompanying increased dyslipidaemia and reduced insulin sensitivity. Quality of life is affected by reduced strength and endurance and increased difficulty in being physically active. Strength and muscle mass are increased following resistance training in older adults through a poorly understood series of events that appears to involve the recruitment of satellite cells to support hypertrophy of mature myofibres. Muscle quality (strength relative to muscle mass) also increases with resistance training in older adults possibly for a number of reasons, including increased ability to neurally activate motor units and increased high-energy phosphate availability. Resistance training in older adults also increases power, reduces the difficulty of performing daily tasks, enhances energy expenditure and body composition, and promotes participation in spontaneous physical activity. Impairment in strength development may result when aerobic training is added to resistance training but can be avoided with training limited to 3 days/week.
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This study investigated the effect of a 10-week power training (PT) program versus traditional resistance training (TRT) on functional performance, and muscular power and strength in older men. Twenty inactive volunteers (60-76 years old) were randomly assigned to a PT group (three 8-10 repetition sets performed as fast a possible at 60% of 1-RM) or a TRT group (three 8-10 repetition sets with 2-3 s contractions at 60% of 1-RM). Both groups exercised 2 days/week with the same work output. Outcomes were measured with the Rikli and Jones functional fitness test and a bench and leg press test of maximal power and strength (1-RM). Significant differences between and within groups were analyzed using a two-way analysis of variance (ANOVA). At 10 weeks there was a significantly (P < 0.05) greater improvement in measures of functional performance in the PT group. Arm curling improved by 50 versus 3% and a 30 s chair-stand improved by 43 versus 6% in the PT and TRT groups, respectively. There was also a significantly greater improvement in muscular power (P < 0.05) in the PT group. The bench press improved by 37 versus 13%, and the leg press by 31 and 8% in the PT and TRT groups, respectively. There was no significant difference between groups in improved muscular strength. It appears that in older men there may be a significantly greater improvement in functional performance and muscular power with PT versus low velocity resistance training.
Article
Fragala, MS, Cadore, EL, Dorgo, S, Izquierdo, M, Kraemer, WJ, Peterson, MD, and Ryan, ED. Resistance training for older adults: position statement from the national strength and conditioning association. J Strength Cond Res XX(X): 000-000, 2019-Aging, even in the absence of chronic disease, is associated with a variety of biological changes that can contribute to decreases in skeletal muscle mass, strength, and function. Such losses decrease physiologic resilience and increase vulnerability to catastrophic events. As such, strategies for both prevention and treatment are necessary for the health and well-being of older adults. The purpose of this Position Statement is to provide an overview of the current and relevant literature and provide evidence-based recommendations for resistance training for older adults. As presented in this Position Statement, current research has demonstrated that countering muscle disuse through resistance training is a powerful intervention to combat the loss of muscle strength and muscle mass, physiological vulnerability, and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, quality of life, and healthy life expectancy. This Position Statement provides evidence to support recommendations for successful resistance training in older adults related to 4 parts: (a) program design variables, (b) physiological adaptations, (c) functional benefits, and (d) considerations for frailty, sarcopenia, and other chronic conditions. The goal of this Position Statement is to a) help foster a more unified and holistic approach to resistance training for older adults, b) promote the health and functional benefits of resistance training for older adults, and c) prevent or minimize fears and other barriers to implementation of resistance training programs for older adults.
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Abstract Santos, WDNd, Vieira, CA, Bottaro, M, Nunes, VA, Ramirez-Campillo, R, Steele, J, Fisher, JP, and Gentil, P. Resistance training performed to failure or not to failure results in similar total volume, but with different fatigue and discomfort levels. J Strength Cond Res XX(X): 000–000, 2018—The purpose of this study was to compare the acute response to 4 sets of high velocity of parallel squats performed to momentary failure (MF) or not to momentary failure (NF). Twelve women (24.93 ± 5.04 years) performed MF and NF protocols, in a randomized order with 2–3 interday rest. The protocol involved 4 sets of parallel squats executed at high velocity at 10RM load, with 2 minutes of rest interval between sets. During the NF protocol, the sets were interrupted when the participant lost more than 20% of mean propulsive velocity. The analysis involved the number of repetitions performed per set, total number of repetitions, movement velocity loss, power output loss, rating of perceived exertion (RPE), rating of perceived discomfort (RPD), and session rating of perceived exertion (sRPE). Compared with NF, MF resulted in a higher number of repetitions in the first set (11.58 ± 1.83 vs. 7.58 ± 1.72, p < 0.05), but a lower in the last set (3.58 ± 1.08 vs. 5.41 ± 1.08, p < 0.05). Total number of repetitions was similar between the protocols (MF 26.25 ± 3.47 vs. NF 24.5 ± 3.65, p > 0.05). In both protocols, there were significant decreases in maximum and mean movement velocity loss and power output loss, but higher decreases were observed in MF than NF (p < 0.05). Values for RPE, sRPE, and RPD were higher during MF than NF (p < 0.05). Controlling the movement velocity in NF protocol enabled performance of a similar total volume of repetitions with lower movement velocity and power output losses, RPE, sRPE, and RPD than during an MF protocol.
Article
Objectives: To investigate the effects that high-velocity, low-load (HVLL) and low-velocity, high-load (LVHL) resistance exercise, performed once or twice-weekly, have on indices of functional performance (primary outcome), maximal strength, and body composition (secondary outcomes) in older adults. Methods: In a randomised, controlled, multi-armed, parallel design, 54 moderately-highly active, but resistance exercise naïve older adults (aged 60–79 years), attended baseline and post-10-week intervention assessment sessions. Physical and functional assessments were completed, and predicted one-repetition maximums (1-RM) were obtained for eight exercises. Participants were then randomised into one of five conditions: HVLL once-weekly (HVLL1: n = 11) or twice-weekly (HVLL2: n = 11), LVHL once-weekly (LVHL1: n = 10) or twice-weekly (LVHL2: n = 11), no-exercise control condition (CON: n = 11). The HVLL conditions completed 3 sets of 14 repetitions at 40% 1-RM and the LVHL conditions, 3 sets of 7 repetitions at 80% 1-RM. In total, 50 participants completed all testing and were included in analyses. Results: Only LVHL2 improved 30-sec chair stand performance (p = .035; g = 0.89), arm curls (p = .011; g = 1.65) and grip-strength (p = .015; g = 0.34) compared to CON. LVHL2 improved maximal strength compared to CON for 7/8 exercises (p < .05). Whereas, LVHL1 and HVLL2 only improved seated row and chest press compared to CON (p < .05). Conclusion: Possibly due to the lower intensity nature of the HVLL conditions, LVHL, twice-weekly was most beneficial for improving functional performance and strength in moderately-highly active older adults. Therefore, we recommend that exercise professionals ensure resistance exercise sessions have sufficient intensity of effort and volume, in order to maximise functional performance and strength gains in older adults.
Article
Objective: to compare the effects of 12 weeks of high-speed resistance training on functional performance and quality of life in elderly women when using either a traditional-set (TS) or a cluster-set (CS) configuration for inter-set rest. Methods: Three groups of subjects were formed by block-design randomization as follows: (i) control group (CG, n=17; age, 66.5±5.4 years); (ii) 12-week high-speed resistance training group under a CS configuration (CSG, n=15; age, 67.6±5.4 years); and (iii) 12-week high-speed resistance training group under a TS configuration (TSG, n=20; age, 68.0±5.3 years). Training was undertaken three times per week, including high-speed resistance training exercises. The main difference between the training groups was the recovery set structure. In the TSG, women rested for 150 s after each set of eight repetitions, whereas the CSG used an interest rest redistribution, such that after two consecutive repetitions, a 30-s rest was allowed. Results: Group×test interactions were observed for a 10-m walking speed test, an 8-foot up-and-go test, a sit-to-stand test, and physical quality of life (p<0.05; d=0.12-0.81). The main results suggest that both training methods improve functional performance and quality of life, however, the CS configuration induced significantly greater improvements in functional performance and quality of life than the TS configuration. Conclusion: these results should be considered when designing appropriate and better resistance training programs for older adults.
Article
This letter is a commentary regarding the Mini review by Fisher et al. (2017), entitled “A minimal dose approach to resistance training for the older adult; the prophylactic for aging”, which was recently published in the Experimental Gerontology, 99, 80-86. Although we recognize the experience of the authors in the resistance training research field, as well as we agree with the main message of the article, that is, a minimal dose of resistance training provides several health benefits in elderly individuals, we would like to complement some provided information, and argue, based on strong scientific evidence, against some affirmations.
Article
A plethora of research has supported the numerous health benefits of resistance training as we age, including positive relationships between muscular strength, muscle mass and reduced all-cause mortality. As such, resistance training has been referred to as medicine. However, participation and adherence remains low, with time constraints and perceived difficulty often cited as barriers to resistance training. With this in mind, we aimed to summarise the benefits which might be obtained as a product of a minimal dose approach. In this sense, participation in resistance training might serve as a prophylactic to delay or prevent the onset of biological aging. A short review of studies reporting considerable health benefits resulting from low volume resistance training participation is presented, specifically considering the training time, frequency, intensity of effort, and exercises performed. Research supports the considerable physiological and psychological health benefits from resistance training and suggests that these can be obtained using a minimal dose approach (e.g. ≤60min, 2d-wk(-1)), using uncomplicated equipment/methods (e.g. weight stack machines). Our hope is that discussion of these specific recommendations, and provision of an example minimal dose workout, will promote resistance training participation by persons who might otherwise have not engaged. We also encourage medical professionals to use this information to prescribe resistance exercise like a drug whilst having an awareness of the health benefits and uncomplicated methods.
Article
Introduction: It has been suggested that disparities in effort and discomfort between high- and low-load resistance training might exist, which in turn have produced unequivocal adaptations between studies. Methods: Strength responses to heavier- (HL; 80% maximum voluntary isometric torque; MViT) and lighter- (LL; 50% MViT) load resistance training were examined in addition to acute perceptions of effort and discomfort. Seven men (20.6 ±0.5years; 178.9 ± 3.2cm; 77.1 ±2.7kg) performed unilateral resistance training of the knee extensors to momentary failure using HL and LL. Results: Analyses revealed significant pre- to post-intervention increases in strength for both HL and LL, with no significant between-group differences (P> 0.05). Mean repetitions per set, total training time, and discomfort were all significantly higher for LL compared to HL (P< 0.05). Discussion: This study indicates that resistance training with HL and LL produces similar strength adaptations, however, discomfort should be considered before selecting training load. This article is protected by copyright. All rights reserved
Article
Older women participated in a 12-week high-speed resistance training program under two supervisor-to-subject ratio methods (i.e., high versus low supervision) in order to assess its effects on muscle strength, power, functional performance, and quality of life assessed before (T1) and after (T2) intervention. Women were divided into control group (CG, n = 15), high supervision group (HSG, n = 30), and low supervision group (LSG, n = 28). The training program included exercises requiring high-speed concentric muscle actions. No differences were observed among groups at T1. Between T1 and T2 the HSG showed a higher (p<0.05) improvement in muscle strength (ES = 0.36-1.26), power (ES = 0.5-0.88), functional performance (ES = 0.52-0.78), and quality of life (ES = 0.44-0.82) compared to LSG and CG. High-speed resistance training under closer supervision is more effective for improving muscle strength, power, functional performance, and quality of life in older women.
Article
The importance of strength training to elderly individuals is well established. However, the dose-response relationship of the benefits of strength training in this population is unclear. The purpose of the study was to use meta-analysis to investigate the dose-response of the effects of strength training in elderly individuals. Fifteen studies with a total of 84 effect-sizes were included. The analyses examined the dose-response relationships of the following training variables 'intensity', 'number of sets', 'weekly frequency', and 'training duration' on strength improvement. The studies selected met the following inclusion criteria: (a) randomized controlled trials; (b) trained healthy subjects of both genders; (c) trained subjects aged 55 years or older; (d) strength increases were determined pre- and post-training; (e) use of similar strength evaluation techniques (strength determined by a repetition maximum test) and training routine (dynamic concentric-eccentric knee extension exercise to train the quadriceps muscle group). The effect-sizes were calculated using fixed and random effect models with the main effects determined by meta-regression. Many combinations of training variables resulted in strength increases. However meta-regression indicated only "training duration" had a significant dose-response relationship to strength gains (p=0.001). Over durations of 8-52 weeks, longer training durations had a greater effect on strength gains compared to shorter duration protocols. Resistive training causes strength gains in elderly individuals, provided the training duration is sufficiently long, regardless of the combination of other training variables.
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Testprotokolle, Testbeschreibungen unterschiedlichster Krafttests
Article
This study investigated effects of an 8-wk, low-frequency and low-volume, supervised, progressive strength training program emphasizing free weight, multijoint movements on the muscular power, strength, endurance, and flexibility of African American women 44 to 68 yr of age. Nineteen sedentary African American women were randomly assigned to a strength training (ST) only group (N = 12; mean age, 51 yr) or a nonexercise control (C) group (N = 7; mean age, 52 yr). Maximal power, strength, absolute endurance, and flexibility were assessed before and after training. Subjects trained 2 d x wk(-1) using free weight (barbells and dumbbells) and machine (plate loaded) exercises for two to three sets of 8 to 10 repetitions on both primary and assistance exercises. Upper body power (medicine ball put distance) significantly increased statistically (P = 0.002), but gains possibly lacked practical significance because of measurement variation. Lower body power (peak watts on bicycle) experienced a small, nonsignificant increase in the ST group. Significant increases (P = 0.000) in 1RM muscle strength occurred in the ST group (leg press, +99.8%; bench press, +34.4%). Absolute endurance significantly increased (P = 0.000) in the ST group (leg press repetitions to failure at 70% pretest 1RM, +221%; bench press repetitions to failure at 50% pretest 1RM, +112%). Significant flexibility gains occurred in the ST group (sit-and-reach test, +8.2%; P = 0.017). No significant changes occurred in power, strength, absolute endurance, or flexibility in the C group. This study demonstrates that 8 wk of low-frequency, supervised, progressive strength training emphasizing free weight, multijoint movements can safely cause significant gains in muscle strength, absolute endurance, and flexibility in older African American women.
Article
The purpose of this study was to compare the effects of high-resistance (HR) training, 3 times.wk(-1) at 80% maximum strength (1RM) with 3 times.wk(-1) variable-resistance (VR) training (once-weekly training at 80%, 65%, and 50% 1RM) in older adults. The study was a 6-month resistance training intervention conducted in the Birmingham Alabama metropolitan area, and included healthy volunteer men and women over the age of 60. Twenty-eight subjects were assigned randomly to two training groups. Eight volunteers served as controls. Before and after 25 wk of training, body composition was measured by densitometry; strength by isometric tests; and difficulty in performing daily activity tasks (DAT) by measuring heart rate, oxygen uptake, electromyography, and perceived exertion. In addition, 1RM strength was measured every 25 d throughout the 6 months of training. Repeated measures ANOVA and paired t-tests with Bonferroni corrections for additive alpha were used to analyze the data. The control group did not significantly change in any study parameter. No significant change in body weight occurred for any group. However, the HR and VR groups increased fat free mass (FFM) similarly (1.8 kg and 1.9 kg, respectively). Both training groups increased strength significantly, without significant differences in change. No significant change in oxygen uptake occurred during DAT. However, there was a significant time effect for heart rate and perceived exertion. Greater decrease in normalized integrated electromyography during the carry task was found in the VR group over the HR and control groups. Despite similar increases in strength and fat free mass, the VR group decreased difficulty of performing the carry task more than the HR group. These data suggest that larger improvements in DAT may be achieved if frequency of high-resistance training is less than 3 times.wk(-1).
Article
We tested the hypothesis that older men (n = 9, 69 +/- 2 years) would experience greater resistance-training-induced myofiber hypertrophy than older women (n = 5, 66 +/- 1 years) following knee extensor training 3 days per week at 65-80% of one-repetition maximum for 26 weeks. Vastus lateralis biopsies were analyzed for myofiber areas, myosin heavy chain isoform distribution, and levels of mRNA for insulin-like growth factor 1 (IGF-1), IGFR1, and myogenin. Gender x Training interactions (p <.05) indicate greater myofiber hypertrophy for all three primary fiber types (I, IIa, IIx) and enhanced one-repetition maximum strength gain in men compared with women (p <.05). Covarying for serum IGF-1, dehydroepiandrosterone sulfate, or each muscle mRNA did not negate these interactions. In both genders, type IIx myofiber area distribution and myosin heavy chain type IIx distribution decreased with a concomitant increase in type IIa myofiber area distribution (p <.05). In summary, gender differences in load-induced myofiber hypertrophy among older adults cannot be explained by levels of circulating IGF-1 or dehydroepiandrosterone sulfate, or by expression of the myogenic transcripts examined.
Article
It is often recommended that in-season training programs aim to maintain muscular strength and power developed during the off-season. However, improvements in performance may be possible with a well-designed training regimen. The purpose of this case report is to describe the changes in physical performance after an in-season training regimen in professional female volleyball players in order to determine whether muscular strength and power might be improved. Apart from normal practice sessions, 10 elite female volleyball players completed 2 training sessions per week, which included both resistance training and plyometric exercises. Over the 12-week season, the athletes performed 3-4 sets of 3-8 repetitions for resistance and plyometric exercises during each training session. All sessions were supervised by one of the investigators as well as by the team head coach. Muscular strength and power were assessed before and after the 12-week training program using 4 repetition maximum bench press and parallel squat tests, an overhead medicine ball throw (BTd), as well as unloaded and loaded countermovement jumps (CMJs). Strength improved by 15% and 11.5% in the bench press and parallel squat, respectively (p < 0.0001). Distance in the BTd improved by 11.8% (p < 0.0001), whereas unloaded and loaded CMJ height increased between 3.8 and 11.2%. The current findings suggest that elite female volleyball players can improve strength and power during the competition season by implementing a well-designed training program that includes both resistance and plyometric exercises.
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