Lower Ratings Of Perceived Exertion Research Articles

Brain Endurance Training improves endurance and cognitive performance in road cyclists.

To evaluate the effects of brain endurance training (BET) on endurance and cognitive performance in road cyclists. Two independent randomized controlled pretest-posttest training studies. In both studies cyclists trained five times/week for six weeks and completed either cognitive response inhibition tasks (Post-BET group) or listened to neutral sounds (control group) after each training session. In Study-1, 26 cyclists performed a time to exhaustion (TTE) test at 80 % peak power output (PPO), followed by a 30-min Stroop task, and a TTE test at 65 % PPO. In Study-2, 24 cyclists performed a 5-min time trial, followed by a 30-min Stroop task, 60-min submaximal incremental test, and a 20-min . Heart rate, lactate, rating of perceived exertion (RPE), Stroop reaction time and accuracy were also measured. During Study 1, Post-BET improved TTE at 80 % (p = 0.032) and 65 % PPO (p = 0.011) significantly more than control with lower RPE (all p < 0.043). In Study 2, 5-min TT performance did not differ between groups. During the 60-min submaximal incremental test, RPE was lower in the Post-BET group compared to the control group (p = 0.034) and 20-min TT performance improved significantly more in the Post-BET group than in the control group (all p < 0.031). No group differences were found in physiological measures. In both studies, Stroop reaction times improved significantly more in the Post-BET group than in the control group (all p < 0.033). These findings suggest that Post-BET may be used to improve the performance of road cyclists.

Young adults’ rating of perceived exertion and mood in exergaming dance and aerobic dance

This study investigated mean differences in young adults’ rating of perceived exertion (RPE) and mood in different exercise modalities (exergaming aerobic dance vs. traditional aerobic dance). Forty young adults (20 females; Mage = 20.38) completed two separate 12-minute dance sessions: 1) non-stop exergaming aerobic dance (Xbox 360 Kinect Just Dance - Just Sweat around the World); and 2) traditional aerobic dance led by an experienced instructor. Participants’ RPE was assessed via the Borg Rating of Perceived Exertion Scale (14-point Likert scale) every 4 min, and mood was measured by the Brunel Mood Scale (5-point Likert scale) following each session. MANOVA was used to detect mean differences in these outcomes between the two dance sessions. Results revealed significant differences between dance sessions for the overall model (p < 0.01). In detail, participants had significantly lower RPE toward exergaming dance compared to aerobic dance. In terms of mood, exergaming dance showed significantly lower confusion compared to aerobic dance (p < 0.05). Similarly, participants reported significantly lower fatigue in exergaming dance versus aerobic dance (p < 0.01). Findings suggest that exergaming dance may lead to less perceived RPE and fatigue among young adults compared to traditional aerobic dance.

Pediatric Functional Neurological Symptoms Disorder: Walking Ability and Perceived Exertion Post-Pediatric Rehabilitation.

Adolescents with functional neurological symptoms disorder (FNSD) commonly present walking abnormalities. Walking is influenced by 'objective' (e.g., fitness) and 'subjective' (e.g., fear) components. Rate of perceived exertion (RPE) reflects the interaction between these two components. This study compared the walking ability and RPE before and after rehabilitation of adolescents with FNSD to adolescents with moderate-to-severe traumatic brain injury (TBI). Factors predicting walking and RPE were also examined. Adolescents with FNSD (n = 31) and adolescents with moderate-to-severe TBI (n = 28) aged 6 to 18 years participated in the study. Participants received a multidisciplinary rehabilitation program. Six-minute walk test (6MWT) and RPE were assessed before and after rehabilitation. At pre-test, the TBI group presented lower RPE than the FNSD group (3.38 ± 2.49 and 6.25 ± 2.71, respectively). In the FNSD group, pre-test 6MWT was a significant predictor of post-test 6MWT (adjusted R2 = 0.17; p = 0.01). In the TBI group, post-test 6MWT was significantly predicted by both the pre-test 6MWT and age (adjusted R2 = 0.16; p = 0.04). Prior to the intervention, adolescents with FNSD perceived walking as a more difficult activity than adolescents with TBI. Post-intervention, although the intervention was effective in terms of changes in 6MWT and RPE, the 'subjective' component still contributed to the elevated RPE of the FNSD group.

Recreational 3 × 3 basketball elicits higher heart rate, enjoyment, and physical activity intensities but lower blood lactate and perceived exertion compared to HIIT in active young adults.

This study aimed to assess and compare the physiological [percentage of maximal heart rate (%HRmax), blood lactate (BLa), creatine kinase (CK)], hormonal (testosterone, cortisol), psychological [rating of perceived exertion (RPE), enjoyment] and physical [percentage of moderate-to-vigorous physical activity (%MVPA) and vigorous activity (%VA)] responses of recreational 3 × 3 basketball (3 × 3BB) and high-intensity interval training (HIIT) in active young adults. Twelve apparently healthy male recreational basketball players (age: 23 ± 3 years; body mass: 82 ± 15 kg; stature: 188 ± 15 cm) completed a 3 × 3BB match and HIIT with similar duration. %HRmax, %MVPA and %VA were monitored during the protocols, while BLa, cortisol, and testosterone were measured before and after each protocol. CK was measured before the protocols and at 24 h, while RPE and enjoyment were assessed at the end of each protocol. 3 × 3BB elicited higher %HRmax (p < 0.001; d = -1.6, large), %MVPA (p < 0.001; d = 2.7, very large), %VA (p = 0.030; d = 0.8, moderate), enjoyment (p = 0.014; r-value = -0.500, large), and lower RPE (p = 0.024; r-value = -0.462, moderate) compared to the HIIT condition. Moreover, higher values of BLa were found in HIIT compared to 3 × 3BB at post-condition (p = 0.020; r-value = -0.601, large), while CK analysis showed only an increase within the HIIT condition (p = 0.020; r-value = -0.599, large). A time effect was found for both testosterone (p < 0.001, η2p = 0.526, moderate) and cortisol (p = 0.005, η2p = 0.743, strong), while no between-condition effect or interaction was found (p > 0.05). 3 × 3BB elicits higher %HRmax, enjoyment, and physical activity intensities but lower BLa and RPE compared to HIIT in active young adults and might be considered as a potentially suitable activity to increase participants' health status.

Association between motor competence, and the rating of perceived exertion in male young adults

The purpose of this study was two-fold: (i) to analyze the relationship between motor competence (i.e., a person’s ability to be proficient in different gross motor skills) and the rating of perceived exertion (RPE), which represents the physiological and psychological responses during training, in young adults, and (ii) to compare RPE between participants with high and low motor competence. Forty-eight male young adults (22.01 ± 2.43 years) participated in this study. Participants were randomly divided into several teams of three players to perform a small-sided game for 25 min (Goalkeeper+ 2 × 2 + Goalkeeper) in which the RPE was collected. Then, motor competence was assessed through six tests assessing three main components: stability (Jumping Sideways and Shifting Platforms); locomotor (Standing Long Jump and Shuttle Run), and manipulative (Velocity of Ball Kicking and Throwing). Motor competence was negatively associated with RPE (r = −0.64; p &lt; 0.001). Moreover, locomotor, stability, and manipulative components were negatively associated with RPE (all, p &lt; 0.05). Furthermore, upon comparing groups with low and high levels of motor competence, we observed significantly higher RPE values (p &lt; 0.001; d = 0.32) in the low motor competence group. The findings from this study suggest that individuals with higher levels of motor competence may report a lower RPE during exercise. This information is valuable for coaches as improving levels of motor competence may potentially lead to increases in on-field performance.

Effects of Sex and Cuff Pressure on Physiological Responses during Blood Flow Restriction Resistance Exercise in Young Adults.

The purpose of this study was to examine the physiological responses resulting from an acute blood flow restriction resistance exercise bout with two different cuff pressures in young, healthy men and women. Thirty adults (18-30 yr) completed a bilateral leg extension blood flow restriction bout consisting of four sets (30-15-15-15 repetitions), with cuffs applied at pressures corresponding to 40% and 60% of the minimum arterial occlusion pressure (AOP) needed to completely collapse the femoral arteries. During each of these conditions (40% and 60% AOP), physiological measures of near-infrared spectroscopy (NIRS) and EMG amplitude (EMG AMP) were collected from the dominant or nondominant vastus lateralis. After each set, ratings of perceived exertion (RPE) were collected, whereas only at baseline and at the end of the bout, mean arterial pressure (MAP) was assessed. Separate mixed-factorial ANOVA models were used to examine mean differences in the change in EMG AMP and NIRS parameters during each set. The absolute RPE and MAP values were also examined with separate ANOVAs. A P value ≤0.05 was considered statistically significant. Regardless of sex or cuff pressure, the change in EMG AMP was lower in set 1 (14.8%) compared with the remaining sets (22.6%-27.0%). The 40% AOP condition elicited the greatest changes in oxy[heme] and deoxy[heme], while also providing lower RPEs. For MAP, there was an effect for time such that MAP increased from preexercise (87.5 ± 4.3 mm Hg) to postexercise (104.5 ± 4.1 mm Hg). The major findings suggested that the 40% AOP condition permitted the greatest amount of recovery during the interset rest. In addition, there did not seem to be any meaningful sex-related difference in this sample of young healthy adults.

The Use of Elastic Bands in Velocity-Based Training Allows Greater Acute External Training Stimulus and Lower Perceived Effort Compared to Weight Plates

The objective was to compare the mean propulsive velocity (MPV), maximum power (PMAX), heart rate, and rate of perceived exertion (RPE) during the parallel squat using elastic bands (EB) or weight plates (WP) to load the bar. The effect of relative strength on the dependent variables was analysed. Additionally, the potential of the RPE to predict external load parameters was assessed. Eighteen trained volunteers squatted at 40%, 55%, 70%, and 85% of their one-repetition maximum with EB and WP (a total of eight sets) in random order. Dependent variables were measured at the first and last repetition (i.e., 10% velocity loss). Two identical sessions were conducted to assess the reliability of measurements. Compared to WP, EB allowed a significantly greater number of repetitions, MPV, and PMAX, and significantly lower RPE. The RPE of the first repetition was a significant predictor of the external load of the set. The RPE showed good repeatability and was not influenced by the relative strength of athletes. In conclusion, compared to WP, the use of EB allows for greater external load with reduced internal load responses in a wide spectrum of load-based intensities. The potential implications of these novel findings are discussed in the manuscript.

Effects of pre-exercise H2 inhalation on physical fatigue and related prefrontal cortex activation during and after high-intensity exercise.

Objective: In this study, we examined the effects of pre-exercise H2 gas inhalation on physical fatigue (PF) and prefrontal cortex (PFC) activation during and after high-intensity cycling exercise. Methods: Twenty-four young men completed four study visits. On the first two visits, the maximum workload (Wmax) of cycling exercise of each participant was determined. On each of the other two visits, participants inhaled 20 min of either H2 gas or placebo gas after a baseline test of maximal voluntary isometric contraction (MVIC) of thigh. Then participants performed cycling exercise under their maximum workload. Ratings of perceived exertion (RPE), heart rate (HR) and the PFC activation by using functional near-infrared spectroscopy (fNIRS) was measured throughout cycling exercise. The MVIC was measured again after the cycling. Results: It was observed that compared to control, after inhaling H2 gas, participants had significantly lower RPE at each workload phase (p < 0.032) and lower HR at 50% Wmax, 75% Wmax, and 100% Wmax during cycling exercise (p < 0.037); the PFC activation was also significantly increased at 75 and 100% Wmax (p < 0.011). Moreover, the H2-induced changes in PF were significantly associated with that in PFC activation, that is, those who had higher PFC activation had lower RPE at 75% Wmax (p = 0.010) and lower HR at 100% Wmax (p = 0.016), respectively. Conclusion: This study demonstrated that pre-exercise inhalation of H2 gas can alleviate PF, potentially by maintaining high PFC activation during high-intensity exercise in healthy young adults.

Effect Of Proximity To Failure During Resistance Training On Vastus Lateralis Muscle Thickness

PURPOSE: To compare changes in muscle thickness at two sites (50% and 70%) of the vastus lateralis (VL50 MT, VL70 MT) between training programs with different proximities to failure using the repetitions in reserve (RIR)-based rating of perceived exertion (RPE) scale. METHODS: Fourteen males (height: 175.77 ± 5.72 cm, body mass: 80.15 ± 13.12 kg, squat one-repetition maximum-1RM relative to body mass: 1.72 ± 0.25) with ≥2 yrs of back squat experience were assigned to either 4-6 RPE, n = 7 (4-6 RIR) or 7-9 RPE, n = 7 (1-3 RIR) for 8wks. Ultrasonography was performed 48 hours before the first training session and 48 hours after the last session. Both groups performed the back squat 3x/wk on non-consecutive days (e.g., Mon., Wed., Fri.) using an undulating resistance training program, which decreased repetitions throughout. Weeks 1-3 consisted of 10, 8, and 6 repetitions on sessions 1, 2, and 3, respectively; weeks 4-5 consisted of 9, 7, and 5 repetitions; and weeks 6-7 consisted of 8, 6, and 4 repetitions. Week 1 was an introductory week in which fewer sets were performed at a lower RPE. Week 8 was a taper with 4 and 2 repetition days on session 1 and session 2, respectively, followed by post-testing in session 3. In weeks 2-7 (i.e., main training period), 10 weekly sets were performed for both the squat and bench press. Subjects were instructed to select a load in which the set ended with 4-6 RPE or 7-9 RPE. Equivalence testing and 90% confidence intervals were used to compare changes in VL50 MT and VL70 MT. Independent t-tests compared average intensity (% of 1RM) and total relative volume (% of 1RM × reps) performed. RESULTS: Equivalence testing confidence intervals crossed both g = 0.0 and g = ±0.20 thresholds; suggesting changes in VL50 MT and VL70 MT did not statistically differ between groups but were also inconclusive (VL50: 22.77 ± 4.77 to 21.74 ± 4.17 mm; -3.50% vs. 22.10 ± 4.25 to 20.73 ± 4.49 mm; -6.33%; VL70: 18.47 ± 6.59 to 19.93 ± 7.1 mm; +9.43% vs. 16.91 ± 6.67 to 17.04 ± 5.2 mm; +3.47%). The 7-9 RPE group trained with significantly higher intensity (82.2 ± 5.18 vs. 72.0 ± 4.57% of 1RM, p = 0.002) and performed more relative volume (338.7 ± 21.46 vs. 380.1 ± 25.83 kg, p = 0.007). CONCLUSIONS: Our findings do not conclusively indicate whether vastus lateralis MT changes were statistically similar or statistically different between groups.

Effect Of Proximity To Failure During Resistance Training On Bench Press Strength

PURPOSE: To compare changes in bench press one-repetition maximum (1RM) between training programs with different proximities to failure using the repetitions in reserve (RIR)-based rating of perceived exertion (RPE) scale. METHODS: Fourteen males (height: 175.77 ± 5.72 cm, body mass: 80.15 ± 13.12 kg, bench press one-repetition maximum-1RM relative to body mass: 1.27 ± 0.12) with ≥2 yrs of bench press experience were assigned to one of two groups: 1) 4-6 RPE, n = 7 (4-6 RIR) or 2) 7-9 RPE, n = 7 (1-3 RIR) for 8wks. Pre and post 1RM strength testing was performed 48 hours before the first training session and 48 hours after the last training session, respectively. Both groups performed the bench press 3x/wk on non-consecutive days (e.g., Mon., Wed., Fri.) using the same number of sets and repetitions on an undulating resistance training program, which linearly decreased repetitions throughout. Weeks 1-3 consisted of 10, 8, and 6 repetitions on sessions 1, 2, and 3, respectively; weeks 4-5 consisted of 9, 7, and 5 repetitions; and weeks 6-7 consisted of 8, 6, and 4 repetitions. Week 1 served as an introductory week in which fewer sets were performed at a lower RPE. Week 8 served as a taper with 4 and 2 repetition days on session 1 and session 2, respectively, followed by post-testing in session 3. In weeks 2-7 (i.e., main training period), 10 weekly sets were performed. Subjects were instructed to select a load in which the set ended with 4-6 RPE or 7-9 RPE. A repeated measures ANOVA was used to assess 1RM changes and independent t-tests compared relative intensity (% of 1RM) and relative volume (% of 1RM × reps). RESULTS: Significant increases in 1RM bench press strength were observed in both the 4-6 RPE group (104.79 ± 27.90 to 114.93 ± 24.35 kg; p < 0.01; +10.91%; g = 0.30) and 7-9 RPE group (103.07 ± 19.58 to 112.86 ± 18.39 kg; p < 0.01; +9.98%; g = 0.29); however, no significant group × time interactions were observed (p > 0.05). No significant differences were observed between the 4-6 RPE and 7-9 RPE groups for relative intensity (80.1 ± 4.23 vs. 83.9 ± 3.15% of 1RM; p = 0.083) or relative volume (377.0 ± 18.24 vs. 393.5 ± 15.34 kg; p = 0.093). CONCLUSIONS: Our findings indicate that resistance training with 4-6 RPE and 7-9 RPE produce similar bench press strength improvements.

Effect Of Proximity To Failure During Resistance Training On Pectoralis Major Muscle Thickness

PURPOSE: To compare changes in pectoralis major muscle thickness (chest MT) between training programs with different proximities to failure using the repetitions in reserve (RIR)-based rating of perceived exertion (RPE) scale. METHODS: Fourteen males (height: 175.77 ± 5.72 cm, body mass: 80.15 ± 13.12 kg, bench press one-repetition maximum-1RM relative to body mass: 1.27 ± 0.12) with ≥2 yrs of bench press experience were assigned to one of two groups: 1) 4-6 RPE, n = 7 (4-6 RIR) or 2) 7-9 RPE, n = 7 (1-3 RIR) for 8wks. Pre and post chest MT via ultrasound was performed 48 hours before the first training session and 48 hours after the last training session, respectively. Both groups performed the bench press 3x/wk on non-consecutive days (e.g., Mon., Wed., Fri.) using the same number of sets and repetitions on an undulating resistance training program, which linearly decreased repetitions throughout. Weeks 1-3 consisted of 10, 8, and 6 repetitions on sessions 1, 2, and 3, respectively; weeks 4-5 consisted of 9, 7, and 5 repetitions; and weeks 6-7 consisted of 8, 6, and 4 repetitions. Week 1 served as an introductory week in which fewer sets were performed at a lower RPE. Week 8 served as a taper with 4 and 2 repetition days on session 1 and session 2, respectively, followed by post-testing in session 3. In weeks 2-7 (i.e., main training period), 10 weekly sets were performed. Subjects were instructed to select a load in which the set ended with 4-6 RPE or 7-9 RPE. Equivalence testing and 90% confidence intervals were used to compare changes in chest MT. Independent t-tests were used to compare relative intensity (% of 1RM) and relative volume (% of 1RM × reps). RESULTS: Equivalence testing confidence intervals crossed both g = 0.0 and g = ±0.20 thresholds; suggesting changes in chest MT did not statistically differ between 4-6 RPE and 7-9 RPE groups but were also inconclusive (24.21 ± 5.75 to 25.00 ± 5.51 mm; +7.89% vs. 22.50 ± 6.46 to 22.73 ± 4.30 mm; +4.05%). No significant differences were observed between the 4-6 RPE and 7-9 RPE groups for relative intensity (80.1 ± 4.23 vs. 83.9 ± 3.15% of 1RM; p = 0.083) or relative volume (377.0 ± 18.24 vs. 393.5 ± 15.34 kg; p = 0.093). CONCLUSIONS: Our findings do not conclusively indicate whether chest MT changes were statistically similar or statistically different between resistance training with 4-6 RPE and 7-9 RPE.

Acute Effects of Facial Coverings on Anaerobic Exercise Performance in College-Aged Adults.

The use of facial coverings has been amplified during the COVID-19 pandemic as a means to minimize the spread of disease. However, facial coverings may impede ventilation during high-intensity activity, leading to a reduction in cardiopulmonary exercise capacity. Thus, the purpose of this study was to determine the acute impact of different facial coverings on exercise performance in college-aged individuals during a 300-yard shuttle. It was hypothesized that the lowest heart rate (HR), completion time (CT), and rate of perceived exertion (RPE) would occur with no mask. Furthermore, it was hypothesized the SHEMA97 mask would have lower HR, CT, and RPE compared to surgical and fabric masks. Results showed the use of the fabric mask resulted in significantly higher HR compared to no mask (p = 0.006). The SHEMA97 mask resulted in faster CT and lower RPE compared to both the fabric and surgical masks (p < 0.001). All mask conditions yielded significantly higher levels of perceived discomfort than wearing no mask (p < 0.05). While the use of facial coverings can help prevent the spread of disease, their use during exercise may pose limitations to performance; however, the ability of the SHEMA97 to provide minimal changes to CT and RPE provides a promising option.

Analysis of vertical jump, rating of perceived exertion, delayed-onset muscle soreness, and muscular peak power in young male Brazilian football players submitted to plyometric and semi-squat training with weights

This study analyzed the effects of plyometric and strength training on vertical jump (VJ), rating of perceived exertion (RPE), delayed-onset muscle soreness (DOMS), and absolute (APP) and relative (RPP) muscle peak power in young male football players. Twenty-five participants were randomly divided into semi-squat training group (SSTG), plyometric training group (PTG), and control group (CG). The duration of the intervention was six weeks. VJ was analyzed with a computerized jumping platform. DOMS and RPE with the Borg’s Visual Analogue Scale (VAS) and the Adapted Borg Scale (ABS), respectively. The SSTG showed improvements (p &lt; 0.05) in countermovement jump (CMJ), squat jump (SJ), APP (3190.67 ± 338.49 W), and RPP (47.75 ± 5.01 W/kg). PTG showed improvements (p &lt; 0.05) in SJ. In the intragroup comparations, SSTG, PTG, and CG showed an increase (p &lt; 0.05) in RPE and DOMS. Between groups, PTG presented an increase (p &lt; 0.05) on RPE and DOMS compared with SSTG and CG. CMJ presented strong correlations between APP and VJ, RPP, and VJ, and APP and RPP. SJ showed a higher positive correlation between all the physical variables. Only SSTG promoted an increase in both types of jumps, with a greater APP and RPP and a lower RPE and DOMS.

High‐intensity, low‐volume inspiratory muscle strength training blunts the cardiovascular response to constant load respiratory testing

Previous studies indicate inspiratory muscle strength training (IMST) may attenuate blood pressure (BP) and heart rate (HR) responsiveness to sustained respiratory muscle work. However, these previous studies used a less vigorous IMST intervention and did not have subjects gauge perception of respiratory effort. Our objective in this study was to evaluate the effects of 6 weeks high intensity (75% maximum inspiratory pressure), low volume (5 sets of 6 breaths/day) IMST on BP and HR responses to a resistive breathing trial (RBT) to exhaustion (target pressure = 65% of maximal inspiratory pressure or PImax; duty cycle = 0.7; breathing frequency matched to eupnea). We recruited 10 (7M; 3F) healthy young adults to complete two RBT, pre‐ and then again post‐, 6 weeks IMST. Throughout the RBT we assessed beat‐to‐beat changes in BP and HR, inspiratory pressure, respiratory muscle work (mmHg.s) and recorded participant ratings of perceived exertion (RPE) via the Borg scale. We report significant IMST‐related improvements in endurance time (PRE: 362.0 ±46.6s vs. POST: 663.8 ±110.3s, p=0.003) and respiratory muscle work (PRE: ‐9445 ±1562mmHg.s vs. POST: ‐16648 ±3761mmHg.s, p=0.069). Remarkably, despite significant gains in work and endurance, the latter stages of the post RBT were characterized by a reduced cardiovascular responsiveness (i.e., SBP, DBP and HR) and lower RPE, consistent with a blunting of the metaboreflex.

Effects of Blood Flow Restriction Combined With Resistance Training or Neuromuscular Electrostimulation on Muscle Cross-Sectional Area.

Low-load resistance training (LL) and neuromuscular electrostimulation (NES), both combined with blood flow restriction (BFR), emerge as effective strategies to maintain or increase muscle mass. It is well established that LL-BFR promotes similar increases in muscle cross-sectional area (CSA) and lower rating of perceived exertion (RPE) and pain compared with traditional resistance training protocols. On the other hand, only 2 studies with conflicting results have investigated the effects of NES-BFR on CSA, RPE, and pain. In addition, no study directly compared LL-BFR and NES-BFR. The aim of the study was to compare the effects of LL-BFR and NES-BFR on vastus lateralis CSA, RPE, and pain. Individual response for muscle hypertrophy was also compared between protocols. Intrasubject longitudinal study. University research laboratory. Fifteen healthy young males (age = 23 [5]y; weight = 77.6 [11.3]kg; height = 1.76 [0.08]m). Vastus lateralis CSA was measured through ultrasound at baseline (pre) and after 20 training sessions (post). The RPE and pain responses were obtained through modified 10-point scales, handled during all training sessions. Both protocols demonstrated significant increases in muscle CSA (P < .0001). However, the LL-BFR demonstrated significantly greater CSA changes compared with NES-BFR (LL-BFR = 11.2%, NES-BFR = 4.6%; P < .0001). Comparing individual increases in CSA, 12 subjects (85.7% of the sample) presented greater muscle hypertrophy for LL-BFR than for the NES-BFR protocol. In addition, LL-BFR produced significantly lower RPE and pain responses (P < .0001). The LL-BFR produced significantly greater increases in CSA with significant less RPE and pain than NES-BFR. In addition, LL-BFR resulted in greater individual muscle hypertrophy responses for most subjects compared with NES-BFR.

Longer Nap Duration During Ramadan Observance Positively Impacts 5-m Shuttle Run Test Performance Performed in the Afternoon.

It is well-documented that changes in the rhythm of life during Ramadan affect sleep schedules (i.e., interruption of night sleep patterns) and are likely to have negative effects on physical and cognitive performances. The aim of the present study was to examine the effect of different naps opportunities’ durations during Ramadan on performance of short-duration repetitive maximal exercise and perception of effort. Fifteen physically active men (age: 21 ± 3 years, height: 177 ± 6 cm, body-mass: 73 ± 10 kg) performed a 6 × 30-s shuttle run test after a 25-min nap (N25), a 45-min nap (N45), and in a no-nap condition (NN) during three experimental periods: ∼2 weeks before Ramadan (BR), the last ten days of Ramadan (ER), and ∼3 weeks after Ramadan (AR). During the shuttle run test performed in the late afternoon, the greatest distance (GD), the total distance (TD) and a fatigue index (FI) were assessed. Rating of perceived exertion (RPE) was determined after each 30-s effort. Dietary intake and sleep quality were assessed in each of the three periods. Compared to BR, GD and TD were lower in the ER testing period (p = 0.005; d = 0.54) but returned to BR levels in the AR period. During ER, carbohydrate intake was lower (p = 0.04; d = 0.2), and sleep duration and sleep quality were reduced (d = 0.27 and 0.54, respectively), although other aspects of dietary intake and sleep pattern were not affected. Compared to NN, GD and TD were higher after N25 (d = 0.57 and 0.34, respectively) and N45 (d = 0.93 and 0.88 respectively). RPE was lower in N45 (p = 0.035, d = 0.84). N45 resulted in higher TD (p = 0.021, d = 0.13) and lower RPE (p = 0.004; d = 0.57) compared to N25 during ER. Taking a daytime nap benefits subsequent performance in a shuttle run test, whether sleep the previous night was normal (as in BR) or compromised (as in ER). The benefits of napping were greater after a 45-min nap opportunity than after a 25-min nap opportunity.

Comparison of Different Recovery Strategies After High-Intensity Functional Training: A Crossover Randomized Controlled Trial.

We aimed to determine whether voluntary exercise or surface neuromuscular electrical stimulation (NMES) could enhance recovery after a high-intensity functional training (HIFT) session compared with total rest. The study followed a crossover design. Fifteen male recreational CrossFit athletes (29 ± 8 years) performed a HIFT session and were randomized to recover for 15 min with either low-intensity leg pedaling (“Exercise”), NMES to the lower limbs (“NMES”), or total rest (“Control”). Perceptual [rating of perceived exertion (RPE) and delayed-onset muscle soreness (DOMS) of the lower-limb muscles], physiological (heart rate, blood lactate and muscle oxygen saturation) and performance (jump ability) indicators of recovery were assessed at baseline and at different time points during recovery up to 24 h post-exercise. A significant interaction effect was found for RPE (p = 0.035), and although post hoc analyses revealed no significant differences across conditions, there was a quasi-significant (p = 0.061) trend toward a lower RPE with NMES compared with Control immediately after the 15-min recovery. No significant interaction effect was found for the remainder of outcomes (all p > 0.05). Except for a trend toward an improved perceived recovery with NMES compared with Control, low-intensity exercise, NMES, and total rest seem to promote a comparable recovery after a HIFT session.

Effect of Acute and Chronic Oral l-Carnitine Supplementation on Exercise Performance Based on the Exercise Intensity: A Systematic Review.

l-Carnitine (l-C) and any of its forms (glycine-propionyl l-Carnitine (GPL-C) or l-Carnitine l-tartrate (l-CLT)) has been frequently recommended as a supplement to improve sports performance due to, among others, its role in fat metabolism and in maintaining the mitochondrial acetyl-CoA/CoA ratio. The main aim of the present systematic review was to determine the effects of oral l-C supplementation on moderate- (50–79% O2 max) and high-intensity (≥80% O2 max) exercise performance and to show the effective doses and ideal timing of its intake. A structured search was performed according to the PRISMA® statement and the PICOS guidelines in the Web of Science (WOS) and Scopus databases, including selected data obtained up to 24 October 2021. The search included studies where l-C or glycine-propionyl l-Carnitine (GPL-C) supplementation was compared with a placebo in an identical situation and tested its effects on high and/or low–moderate performance. The trials that used the supplementation of l-C together with additional supplements were eliminated. There were no applied filters on physical fitness level, race, or age of the participants. The methodological quality of studies was evaluated by the McMaster Critical Review Form. Of the 220 articles obtained, 11 were finally included in this systematic review. Six studies used l-C, while three studies used l-CLT, and two others combined the molecule propionyl l-Carnitine (PL-C) with GPL-C. Five studies analyzed chronic supplementation (4–24 weeks) and six studies used an acute administration (<7 days). The administration doses in this chronic supplementation varied from 1 to 3 g/day; in acute supplementation, oral l-C supplementation doses ranged from 3 to 4 g. On the one hand, the effects of oral l-C supplementation on high-intensity exercise performance variables were analyzed in nine studies. Four of them measured the effects of chronic supplementation (lower rating of perceived exertion (RPE) after 30 min at 80% O2 max on cycle ergometer and higher work capacity in “all-out” tests, peak power in a Wingate test, and the number of repetitions and volume lifted in leg press exercises), and five studies analyzed the effects of acute supplementation (lower RPE after graded exercise test on the treadmill until exhaustion and higher peak and average power in the Wingate cycle ergometer test). On the other hand, the effects of l-C supplementation on moderate exercise performance variables were observed in six studies. Out of those, three measured the effect of an acute supplementation, and three described the effect of a chronic supplementation, but no significant improvements on performance were found. In summary, l-C supplementation with 3 to 4 g ingested between 60 and 90 min before testing or 2 to 2.72 g/day for 9 to 24 weeks improved high-intensity exercise performance. However, chronic or acute l-C or GPL-C supplementation did not present improvements on moderate exercise performance.

Effect of the Repetitions-In-Reserve Resistance Training Strategy on Bench Press Performance, Perceived Effort, and Recovery in Trained Men.

Mangine, GT, Serafini, PR, Stratton, MT, Olmos, AA, VanDusseldorp, TA, and Feito, Y. Effect of the repetitions-in-reserve resistance training strategy on bench press performance, perceived effort, and recovery in trained men. J Strength Cond Res 36(1): 1-9, 2022-This study examined the effects of the repetitions-in-reserve (RIR) strategy on resistance exercise performance, perceived effort, and recovery. Fourteen resistance-trained men (24.6 ± 3.0 years, 176 ± 5 cm, 85.7 ± 14.0 kg) completed 2 bench press protocols in a randomized crossover fashion. The protocols consisted of 4 sets at 80% of 1 repetition maximum (1RM) to a self-reported 3-RIR and a fifth set to failure or all 5 sets to failure (0-RIR). Barbell kinetics (velocity, rate of force development, and impulse), repetition volume, total work, and ratings of perceived exertion (RPE) were quantified on each set. Barbell kinetics were reassessed during one set of 3 repetitions at 80% 1RM completed at 24-hour, 48-hour, and 72-hour postexercise. Blood samples were collected before and after exercise at 6 hours, 24 hours, 48 hours, and 72 hours and analyzed for concentrations of creatine kinase (CK). Separate, 2-way repeated-measures analysis of variance revealed significant interactions (p < 0.001) where 3-RIR better maintained repetitions and work at greater average velocity (+0.6 m·s-1) and lower RPE (0-RIR = 10; 3-RIR = 8.2) across all sets. No differences were seen between conditions for CK at 6 hours postexercise (3-RIR: 32.2 ± 55.3%; 0-RIR: 40.8 ± 66.0%) or for CK and barbell kinetics at 24 hours to 72 hours postexercise. Although no differences were seen for recovery, the RIR strategy enabled work to be better sustained across sets at a lower perceived effort and higher average velocity. This strategy could be used to manage fatigue and better sustain effort and volume during a resistance training session.

Acute Effects of Caffeine Intake on Psychological Responses and High-Intensity Exercise Performance

Objective: The aim of this study was to investigate the effects of caffeine supplementation on: (i) psychological responses of subjective vitality and mood; (ii) performance through a Wingate test; and (iii) rate of perceived exertion (RPE) reported after a Wingate test. Methods: Fifteen male participants (22.60 ± 2.16 years) ingested 6 mg·kg-1 of caffeine or placebo (sucrose) supplementation in two experimental sessions. After 60 min from supplement intake, participants fulfilled two questionnaires, which measured subjective vitality and mood state, respectively. Subsequently, participants’ performance was assessed through a Wingate test, which was followed by measurements of RPE at general, muscular, or cardiovascular level. Results: Caffeine supplementation increased some components of mood, as assessed by profile of mood states (POMS) (tension and vigor dimensions) and subjective vitality profiles, which were followed by a greater maximum power, average power, and lower time needed to reach maximum power during the Wingate test. Moreover, lower RPE, both at muscular and general levels were reported by participants after the Wingate test. Conclusions: These results suggest that caffeine supplementation exerts positive effects both in psychological and physical domains in trained subjects.