12-week Strength Training Program Research Articles

Dynamic Analysis of Upper- and Lower-Extremity Performance During Take-Offs and Landings in High-Wall Climbing: Effects of a Plyometric and Strength Training Intervention

This study used a 12-week plyometric and strength training program as an intervention to improve upper- and lower-extremity muscle strength for jumping and landing when climbing high walls. Sixty general non-athlete male college students were openly recruited and divided into an experimental group and a control group. The experimental group underwent a plyometric and strength training program twice a week for 12 weeks (24 sessions). The intervention was divided into three phases, each lasting four weeks, with the training intensity gradually increasing in each phase. A hand grip dynamometer was used to measure grip strength, and a PASCO double-track force plate was used to assess upper-extremity push-up force and lower-extremity take-off and landing strength. The results of the 12-week intervention showed that the experimental group experienced significant increases in grip strength (both hands), hand-ground reaction force, and upper-extremity hang time. Additionally, the time of upper-extremity action on the force plate decreased. Lower-extremity take-off strength improved, as reflected in increased ground reaction force, rate of force development, and passage time. Upon landing, ground reaction force decreased by 3.2%, and cushioning time shortened by 52.7%. This study concludes that plyometric and strength training have promising effects in enhancing upper- and lower-extremity strength, particularly in climbing and landing tasks.

Effects of a plank-based strength training programme on muscle activation in patients with long COVID: a case series.

This study aimed to analyse the effects of a plank-based strength training programme on muscle activation in patients with long COVID. Case series study that included patients with long COVID who participated in a 12-week trunk and pelvic muscle strength training programme. Clinical variables and the modified fatigue impact scale (MFIS) were used to assess fatigue levels. Percentage of muscle activation during a core muscle plank was measured via surface electromyography. Pre- and post-intervention results were compared using the Wilcoxon signed-rank test and evaluated with Cohen's D effect size (ES). Twenty-one subjects participated in the study; 81% female, mean age 47.5 years (range: 28-55 years), and median duration of symptoms 21 months (range: 5-24 months); 90.5% of the participants experienced fatigue (MFIS score = 38). Muscle activation during plank exercises improved across all muscles after the intervention, with significant increases in the left (p = 0.011, medium ES) and right external oblique (p =0.039, small ES) muscles and the right latissimus dorsi muscle (p = 0.039, small ES). Additionally, significant reductions in fatigue were observed in the total MFIS score (p = 0.004, medium ES) and in the physical (p < 0.001, large ES) and psychosocial subscales (p = 0.033, small ES). Results suggest that a plank-based strength training programme may be effective in enhancing trunk and pelvic muscle activation in individuals with long COVID.

Effect of a 12-Week Strength Training Program on Muscle Strength Measures of Institutionalized Older Adults-A Pilot Study.

Institutionalized older adults are characterized by high levels of dependence and low levels of physical activity compared to those living in the community. This combination of factors leads to an increased risk of loss of muscle mass. Sarcopenia can be countered through strength training. The aim of the present study was to evaluate the effect of a strength training program on the physical fitness of institutionalized older adults. This study included a sample of 31 institutionalized older adults (20 females, 11 males) aged between 65 and 96 years (M = 81.64, SD = 8.67). Participants reported an average institutionalization duration of 2.43 years (SD = 2.20), ranging from half a year to ten years. A 12-week strength training program was implemented, with sessions held twice a week. Strength fitness was assessed through the following parameters: handgrip strength, upper limb muscular endurance, lower limb muscular endurance, agility and balance, body mass index, and waist circumference. The results demonstrated that a 12-week strength training program improved physical fitness in terms of lower limb muscular endurance, upper limb muscular endurance, agility, and dynamic balance (p < 0.05).

Study On the Impact of Hand Exercise on The Cognitive Function of The Elderly Brain

This study aims to evaluate the impact of unarmed strength training on the cognitive function of middle-aged and elderly patients with mild cognitive impairment (MCI). The study subjects are 60 elderly male MCI patients from the Community Health Service Center in Hangzhou, with an age range of 66±5 years. The participants were randomly divided into two groups: the control group and the intervention group. The control group did not receive any intervention measures, while the intervention group underwent a 12-week unarmed strength training program. Before and after the study, the Montreal Cognitive Assessment Scale (MoCA) was used to assess the changes in cognitive function of the subjects. The data analysis was conducted using SPSS 23.0 software, and t-tests and chi-square tests were used for inter-group comparisons based on the distribution characteristics of the data. After 12 weeks of unarmed training, the MoCA score of the intervention group at T2 was significantly higher than that of the control group (P&lt;0.05), indicating that the cognitive function of the intervention group had significantly improved. Unarmed strength training has a positive impact on the cognitive function of middle-aged and elderly MCI patients, and a 12-week training program can effectively improve the cognitive ability of this group.

Is Quadriceps-Strengthening Exercises (QSE) in Medial-Compartment Knee Osteoarthritis with Neutral and Varus Malalignment a Paradox? - A Risk-Appraisal of Strength-Training on Disease Progression.

The present inquiry seeks to investigate whether the current regimens of QSEs (Quadriceps-Strengthening Exercises) aggravate the disease while mitigating symptoms. A comparative study was conducted on 32 patients with medial compartment osteoarthritis of knees. While the neutral group of 16 patients was constituted of those with an anatomical-lateral-femoro-tibial-angle (aFTA) 176-180º, varus group comprised an equal number of patients with an aFTA >180º. A home-based 12-week strength-training program involving weekly visits to hospital for supervised sessions was administered. The outcome measures were visual-analog-scale (VAS), medial patello-femoral joint tenderness (MPFJT), time-up-and-go-test (TUGT), stair-climb test, step test, WOMAC, IKDC scores, aFTA, hip-knee-ankle (HKA) angle, lateral-tibio-femoral-joint-separation (LTFJS), and horizontal-distance-from-centre-of-knee-to-Mikulicz-line. There was a significant increase in quadriceps strength (p<0.01) in both groups. Values for neutral group with VAS score (p=0.01), MPFJT (p=0.01), TUGT (p=0.01), timing of the stair climb test (p=0.01), WOMAC (p<0.01), and IKDC (p=0.03) were better compared to varus group with VAS score (p=0.13), MPFJT (p=0.03), TUGT (p=0.90), timing of stair climb test (p=0.68), WOMAC (p<0.02), and IKDC (p=0.05). Varus group also showed an increase in aFTA and LTFJS in 12 patients, increase in HKA in 11, and increase in horizontal distance from the centre of knee to the Mikulicz line in 7 patients. The present study brings to the fore the paradoxical role played by QSEs in management of medial knee OA. While there is a radiological progression of the disease in both neutral and varus mal-aligned knees more so in the latter than the former.

Is a Maximal Strength-Training Program Effective on Physical Fitness, Injury Incidence, and Injury Burden in Semi-Professional Soccer Players? A Randomized Controlled Trial.

The aims of the study were to analyze the effects of a 12-week maximal strength- training program on injury incidence, injury burden, and physical fitness in semi-professional soccer players and to compare the perceived exertion load and well-being state between injured and non-injured soccer players. Twenty semi-professional male soccer players participated in this study. Participants were randomly allocated to an experimental group (EG, n = 10 players), who performed a maximal strength-training program, or to a control group (CG, n = 10 players), who only performed their regular soccer training. Physical fitness was measured at baseline and after the training program. In addition, the injury incidence, burden, training/match load, and the state of well-being of the players were recorded. The EG showed significant improvements in vertical jumps, change in direction ability, linear sprints, repeated sprint ability, isometric strength (p < 0.003; effect size = 1.78-11.86), and quadriceps-hamstring imbalance in both legs (p < 0.001; effect size = 2.37-3.71) in comparison to the CG. In addition, the EG players showed a significantly (p < 0.05) lower injury burden (p < 0.001, relative risk = 5.05, 95% confidence interval = 3.27-7.79). This study demonstrated the beneficial effects of a 12-week maximal strength-training program on physical fitness attributes and injury burden in semi-professional soccer players.

The feasibility of a 12-week progressive strength training program in patients with femoroacetabular impingement syndrome

The feasibility of a 12-week progressive strength training program in patients with femoroacetabular impingement syndrome

Individual transcriptomic response to strength training for patients with myotonic dystrophy type 1.

Myotonic dystrophy type 1 (DM1), the most common form of adult-onset muscular dystrophy, is caused by a CTG expansion resulting in significant transcriptomic dysregulation that leads to muscle weakness and wasting. While strength training is clinically beneficial in DM1, molecular effects had not been studied. To determine whether training rescued transcriptomic defects, RNA-Seq was performed on vastus lateralis samples from 9 male patients with DM1 before and after a 12-week strength-training program and 6 male controls who did not undergo training. Differential gene expression and alternative splicing analysis were correlated with the one-repetition maximum strength evaluation method (leg extension, leg press, hip abduction, and squat). While training program-induced improvements in splicing were similar among most individuals, rescued splicing events varied considerably between individuals. Gene expression improvements were highly varied between individuals, and the percentage of differentially expressed genes rescued after training were strongly correlated with strength improvements. Evaluating transcriptome changes individually revealed responses to the training not evident from grouped analysis, likely due to disease heterogeneity and individual exercise response differences. Our analyses indicate that transcriptomic changes are associated with clinical outcomes in patients with DM1 undergoing training and that these changes are often specific to the individual and should be analyzed accordingly.

In-season autoregulation of one weekly strength training session maintains physical and external load match performance in professional male football players

ABSTRACT The aim of this study was to compare the effects of autoregulating strength training volume based on an objective (external load match performance) versus a subjective (self-selected) method in professional male football players. Sixteen players completed a 10-week strength training programme where the number of sets was regulated based on football match high-intensity running distance (HIR >19.8 km/h, AUTO, n = 7), or self-selected (SELF, n = 9). In addition to traditional physical performance assessments (30-m sprint, countermovement jump, leg-strength, and body composition), external load match performance was assessed with five matches in the beginning and in the end of the study period. Both groups performed ~ 1 weekly bout of ~ 6 sets in leg extensor exercises during the 10-week period, and maintained physical performance during the competitive season, with no group differences detected after the training period. Non-overlap of all pairs (NAP) analysis showed weak-to-moderate effects in external load match performance from before to after the study period, suggesting that players maintained or improved their performance. In conclusion, no group differences were observed, suggesting that both external load autoregulated and self-selected, low-volume in-season strength training maintained physical, and external load match performance in professional male football players.

The influence of vitamin D supplementation and strength training on health biomarkers and chromosomal damage in community-dwelling older adults

Older adults lack of proper physical activity which is often accompanied by vitamin D deficiency. Those factors are known to contribute to health issues in the later years of life. The main goal of this intervention study was to investigate the effect of different vitamin D supplementation strategies for 4 weeks solely or combined with a 10-week strength training program on chromosomal stability in peripheral blood mononuclear cells in community-dwelling older people. One hundred women and men (65–85 years) received either vitamin D3 daily (800 IU), a monthly dose (50.000 IU) or placebo for 17 weeks. All groups received 400 mg calcium daily. The fitness status of the study participants was measured using the 30- second chair stand test, the handgrip strength test and the 6-min walk test. The cytokinesis block micronucleus cytome (CBMN) assay was applied to analyze chromosomal anomalies, including cytotoxic and genotoxic parameters. Changes in antioxidant markers were measured in plasma.Walking distance and chair stand performance improved significantly. Increased levels of the parameters of the CBMN assay were detected for all intervention groups at study end. At baseline micronuclei (MNi) frequency correlated significantly with BMI in both sexes (females: r = 0.369, p = 0.034; males: r = 0.265, p = 0.035), but not with vitamin D serum levels. In females, body fat (r = 0.372, p < 0.001) and functional parameter using the 30-s chair stand test (r = 0.311, p = 0.002) correlated significantly with MNi frequency. Interestingly, not vitamin D supplementation but 10 weeks of resistance training increased MNi frequency indicating elevated chromosomal instability and also adverse effects on antioxidant markers including glutathione and FRAP were detected in the group of community-dwelling older adults.

Impact of a 12-week Strength Training Program on Fatigue, Daytime Sleepiness, and Apathy in Men with Myotonic Dystrophy Type 1.

Myotonic dystrophy type 1 (DM1) is a multisystemic neuromuscular disorder causing a plea of impairments, of which fatigue and apathy are some of the most frequent non-muscular symptoms. No curative treatment exists to date, and patients only have access to limited effective care, which are intended to decrease the burden of specific symptoms in daily life. This study aimed to assess whether a 12-week strength training program has an impact on fatigue/daytime sleepiness, apathy, and disease bruden in men with DM1. Eleven participants completed the Fatigue and Daytime Sleepiness Scale (FDSS) and the Myotonic Dystrophy Health Index (MDHI) at baseline, at 6 and 12 weeks, and at 6 and 9 months. Also, the Apathy Evaluation Scale (AES) was filled out at baseline, at 12 weeks, and at 6 and 9 months. Results show significant effects of the training program both on apathy and fatigue/daytime sleepiness, effects that are respectively greater at three and six months after the end of the program than at its very end. However, no difference was observed regarding the overall disease burden. These findings are promising for patients with DM1 considering that few non-pharmacological treatments are available.

Effects of a SMART Goal Setting and 12-Week Core Strength Training Intervention on Physical Fitness and Exercise Attitudes in Adolescents: A Randomized Controlled Trial.

This study aimed to analyze the impacts of a 12-week core strength training (CST) and goal-setting (GS) program on the core endurance, agility, sprinting, jumping, grip strength, and exercise attitude in a group of adolescents. This study followed a randomized parallel design in which 362 adolescents (age: 14.5 ± 1.07 years; body mass index: 19.82 ± 3.64) were allocated to a GS (n = 89), CST (n = 92), or GS + CST (n = 90) program or to a control group (n = 91). Participants were assessed two times (baseline and postintervention) for the following tests: (i) 50 m dash, (ii) grip strength, (iii) long jump, (iv) 1000 m running for boys and 800 m for girls, (v) core endurance, and (vi) exercise attitude. Significant differences (p < 0.05, η2p = 0.035−0.218) were found between the four groups of the six components of physical fitness and the three components of attitude toward exercise (target attitudes, behavioral habits, and sense of behavioral control). Between-group analysis revealed that the GS + CST had significant advantages (p < 0.05) over the CON in terms of the 50 m dash (Cohen’s d = 0.06), grip strength (Cohen’s d = 0.19_left, 0.31_right), 800/1000 m running (Cohen’s d = 0.41), core endurance (Cohen’s d = 0.95), and sense of behavioral control (Cohen’s d = 0.35). Between-group analysis also revealed that the CST had significant advantages over the CON in terms of grip strength (Cohen’s d = 0.27_left, 0.39_right), 50 m (Cohen’s d = 0.04), long jump (Cohen’s d = 0.21), 800/1000 m (Cohen’s d = 0.09), and core stability (Cohen’s d = 0.63), which were significantly different from CON (p < 0.05). GS differed from CON only on 50 m (Cohen’s d = 0.02) and core stability (Cohen’s d = 0.13) with a small effect (p < 0.05). We conclude that the combined intervention of GS and CST is more effective in promoting fitness in adolescents, i.e., GS + CST > CST and GS + CST > GS.

Exercising at the Library: Small and Rural Public Libraries in the Lives of Older Adults

Public libraries are often regarded as having the potential to support healthy aging. Past work has shown that public librarians increasingly endeavor to offer programs and services for those aging in place. However, research about the effects that public library services and spaces have on the lives of older adults and the affordances they bring is limited. This article presents the results of a nationwide study in which 49 public libraries participated—most from rural and small towns across the United States. More than 535 older adults engaged in a 12-week strength-training program in these libraries. Results of the study indicate that health outcomes for participants can be grouped into three interconnected categories: physical health, mental health, and social health. Results also suggest that the program influenced the participants’ perception of the public library as a social space. Implications for research on aging in place and public librarianship are highlighted and discussed.

Inter-Limb Asymmetry in Force Accuracy and Steadiness Changes after a 12-Week Strength Training Program in Young Healthy Men

The study aimed to investigate the impact of a 12-week strength training program on force accuracy and steadiness changes in lower limbs in young healthy men. Twenty subjects with a dominant right lower limb were included. They performed a force matching task both pre and post strength training program. The ability to reproduce force was determined by calculating three errors: absolute error (AE), constant error (CE), and variable error (VE). After intervention AE and VE improved in both legs indicating higher improvement in the dominant leg (p = 0.032 for AE and p = 0.005 for VE). However, CE improved only in the dominant leg (p = 0.001). We conclude that strength training improved the accuracy and consistency of force in a force reproduction task. This improvement was more evident in the dominant lower limb. Most likely, the inter-limb asymmetry in changes of force application ability caused by strength training is due to the different mechanisms responsible for the control of voluntary movements in the dominant and non-dominant lower limb.

Effect of circuit strength training programme on waist-to-hip ratio of college students

The purpose of this study is to examine the amount of fat stored around the hips and thighs (waist-to-hip ratio) of college students in Ikere Ekiti, Nigeria, after a 12-week circuit strength training programme. The study adopted randomised pre-test post-test control group research design. Simple random sampling technique and fish bowl method with replacement were used. Anthropometric tape was the instrument used for the pre-test post-test data collection on the waist, girth and gluteal (hip girth) of participants. The two hypotheses formulated were tested with analysis of covariance statistics at a significant level of 0.05. It was observed that the intervention programme prevented the storage of fat around the hips and thighs of the experimental group from increasing to the level of high disease risk ≥ 1.00 for men and ≥ 0.85 for women. The study identified circuit strength training programme as a recipe to ameliorate hypokinetic conditions.&#x0D; Keywords: Circuit strength training, resistance exercise, waist girth, waits-to-hip ratio.&#x0D;

Early intervention for children with/at risk of developmental coordination disorder: a scoping review.

To summarize current evidence for early identification and motor-based intervention for children aged 5 years and younger of age with/at risk of developmental coordination disorder (DCD). Using scoping review methodology, we independently screened over 11 000 articles and selected those that met inclusion criteria. Of the 103 included articles, 78 articles were related to early identification and are summarized in a companion article. Twenty-two articles focused on early intervention, with an additional three articles covering both early identification and intervention. Most intervention studies were at a low level of evidence, but provide encouraging evidence that early intervention is beneficial for young children with/at risk of DCD. Direct intervention can be provided to whole classes, small groups, or individuals according to a tiers of service delivery model. Educating and building the capacity of parents and early childhood educators are also key elements of early intervention. Evidence for early intervention for children with/at risk of DCD is emerging with promising results. Further studies are needed to determine best practice for early intervention and whether intervening early can prevent the negative developmental trajectory and secondary psychosocial consequences associated with DCD.

Effects of a 12-week combined aerobic and strength training program in ambulatory patients with amyotrophic lateral sclerosis: a randomized controlled trial.

To compare the effectiveness of a combined aerobic, strength, and flexibility training program with flexibility alone on disease-specific and health-related symptoms in ambulatory amyotrophic lateral sclerosis (ALS) patients. Thirty-two ambulatory patients with ALS were equally randomized into a combined aerobic-strength intervention group or a stretching control group. The intervention period for both groups was identical, 12 consecutive weeks, two sessions per week. The combined intervention program consisted of aerobic training by recumbent cycling, flexibility achieved by stretching and passive exercises, and strength training via functional exercises. Patients in the control group performed basic stretching exercises of the upper and lower limb at home. Outcome measures included the ALS Functional Rating Scale-Revised (ALSFRS-R), respiratory function, mobility, fatigue, and quality of life and were collected 1-week prior to the intervention, after 6-weeks of training, and at the completion of the intervention. Twenty-eight participants (17 males, 11 females); mean age (S.D.) = 58.5 (13.2) years; mean disease duration (S.D.) = 7.3 (12.0) years, completed the study. According to the group X time analysis, significant differences were found in respiratory function, mobility, and the ALSFRS-R in favor of the aerobic-strength group. These patients maintained their abilities, whereas, a significant decrease was observed in the flexibility training group. Scores of the SF-36 categories "physical functioning", "energy fatigue" and "wellbeing" were higher following the intervention in the aerobic-strength group compared with the stretching control group. A 12-week combined aerobic and strength training program is far superior to flexibility alone in improving respiratory function, mobility, and wellbeing in ambulatory ALS patients.

Effect of a 12-Week Off-Season Strength Training Program on Athletic Performance in Adolescent Baseball Players

Performing a 12-week strength training program increased running speed but not bat exit velocity or post-program hitting performance statistics. Baseball-specific strength training programs are safe and effective interventions that can improve athleticism in adolescents

Exercise training modulates the gut microbiota profile and impairs inflammatory signaling pathways in obese children

Childhood obesity has reached epidemic levels and is a serious health concern associated with metabolic syndrome, nonalcoholic fatty liver disease, and gut microbiota alterations. Physical exercise is known to counteract obesity progression and modulate the gut microbiota composition. This study aims to determine the effect of a 12-week strength and endurance combined training program on gut microbiota and inflammation in obese pediatric patients. Thirty-nine obese children were assigned randomly to the control or training group. Anthropometric and biochemical parameters, muscular strength, and inflammatory signaling pathways in mononuclear cells were evaluated. Bacterial composition and functionality were determined by massive sequencing and metabolomic analysis. Exercise reduced plasma glucose levels and increased dynamic strength in the upper and lower extremities compared with the obese control group. Metagenomic analysis revealed a bacterial composition associated with obesity, showing changes at the phylum, class, and genus levels. Exercise counteracted this profile, significantly reducing the Proteobacteria phylum and Gammaproteobacteria class. Moreover, physical activity tended to increase some genera, such as Blautia, Dialister, and Roseburia, leading to a microbiota profile similar to that of healthy children. Metabolomic analysis revealed changes in short-chain fatty acids, branched-chain amino acids, and several sugars in response to exercise, in correlation with a specific microbiota profile. Finally, the training protocol significantly inhibited the activation of the obesity-associated NLRP3 signaling pathway. Our data suggest the existence of an obesity-related deleterious microbiota profile that is positively modified by physical activity intervention. Exercise training could be considered an efficient nonpharmacological therapy, reducing inflammatory signaling pathways induced by obesity in children via microbiota modulation.

Effects of 10-weeks strength training program on pain intensity, muscle endurance and kinesophobia in patients with non-specific low back pain

The purpose of this study was to establish the effects of a 10-week strength training program on pain intensity reduction, muscle endurance and kinesophobia in patients with non-specific LBP in a tertiary health institution. This study was a pre-test, post-test control group design. A total of 53 patients with LBP participated successfully in the study. The anthropometric parameters were taken and pain intensity was measured using a visual analog scale in which the participants’ response to the level of pain was recorded; the fear of movement was measured with Tampa scale kinesiophobia Questionnaire and the muscle endurance with Sorensen back muscle endurance test for both the control and experimental groups before and following a 10-week muscle strength training program. Descriptive statistics of mean and standard deviation were used to summarize the anthropometric profile of the participants while inferential statistics of one-way analysis of variance (ANOVA) was used to test the hypotheses. The outcome of this study indicated that factors such as pain intensity and muscle endurance were found to significantly respond to muscle strength training program, and kinesiophobia did not significantly respond. It was concluded that muscle strength training program can substantially reduce the pain and increase the muscle endurance of patients with LBP. The study, therefore, revealed that the lumbar muscle strength training program is a key element in improving the pain and muscle endurance of patients with LBP.