Post Activation Potentiation Warm-up Research Articles

Effect of post-activation potentiation using core activation on isometric core strength and countermovement jump variables in university male recreational athletes

Core strengthening exercises have been integrated into the conditioning regimens of sportsmen of all levels. Despite a wealth of evidence, the question of what influence core stability exercises have on jump performance remains unsolved. Only a small percentage of studies have explored effects of standalone core training. The objective of this research was to explore acute changes in countermovement jump (CMJ) performance caused by post-activation potentiation (PAP) adopting core activation exercises. 25 male recreational athletes were recruited as participants. They visited on three occasions-first for familiarisation, following for baseline data using a conventional warmup, and final for repeat data upon inducing PAP. Isometric dynamometer was used to quantify core isometric strength and CMJ variables were evaluated using a Portable performance analysis system with MARS Software. Paired t-test and multivariate analysis were carried out. All core strength metrics reported marked increase at P<0.001 from conventional to PAP warmup. Following CMJ metrics varied significantly: jump height from take-off (P<0.001), jump height from flight (P<0.01), flight time (P<0.01,) and force at free-fall (P<0.001). Core training with PAP is a form of neuromuscular training that has the potential to improve power, agility, and speed by modifying force absorption, active joint stabilisation, and improved movement patterns. These alterations are ascribed to changes in cerebral drive, as well as enhanced motor-unit activation and firing frequency at the muscle level. Before a competition, a core activation warm-up can offer a unique training stimulus and increase performance via an ergogenic response. The core is essential for optimal athletic performance and should not be overlooked.

Comparison of the Effectiveness of Traditional and Post-activation Potentiation Warm-up Methods on EMG Variables of Selected Lower Limb Muscles During Squat Jump

Purpose: A proper warm-up method can be used as a strategy to improve the performance of athletes in various sports fields. The present study aimed to compare the effect of two traditional and post-activation potentiation (PAP) warm-up methods on electromyographic variables of lower limb muscles during squat jumps. Methods: Fourteen trained male athletes randomly performed three different protocols: traditional warm-up method, dynamic post-activation potentiation (PD) by implementing two dynamic half-squat repetitions with 90% 1RM (one rep maximum), and static post-activation potentiation (PS) warm-up by implementing two static half-squat repetitions with 90% 1RM. Vertical jump tests were performed five minutes after implementing each protocol (recovery time). EMG activity of the rectus femoris, vastus lateralis, vastus medialis, biceps femoris, semi-tendinous, medial gastrocnemius, and tibialis anterior was recorded. Also, the co-contraction index and median frequencies were calculated. Repeated measures analysis of variance (ANOVA) was used for data analysis (P<0.05). Results: The results of this study showed that the activity level of all muscles in the concentric and flight phases, the co-contraction index of the ankle and knee joints, and also median frequencies of rectus femoris, vastus lateralis, semi-tendinous, biceps femoris, and medial gastrocnemius significantly changed in the PD and PS warm-up methods compared to the traditional warm-up method (P≥0.05). Also, the activity level of rectus femoris, vastus medialis, and biceps femoris muscles had a significant difference between the PD and PS compared to the traditional warm-up method in the eccentric phases (P≥0.05). Conclusion: According to the study results, the PAP warm-up method can improve the performance of athletes in training and competition conditions.

The effects of post activation potentiation warm-up and pre-shot routine programs on driving performance in amateur golfers

The purpose of this study was to assess the effects of three different programs, i.e. active dynamic warm-up program plus functional resistance warm-up using Theraband plus pre-shot routine program (AFPR); pre-shot routine program (PR); and active dynamic warm-up program plus functional resistance warm-up using Theraband (AF) on driver club head speed, driving distance, and driving accuracy in the amateur golfers. Fifteen amateur golfers with an average age of 19.67 ± 0.89 years and 4.87 ± 1.77 points of average handicap were assigned to participate in either AFPR, PR or AF program. All participants in the three programs practiced three sessions on non-consecutive days per week during the intervention phase. Each participant’s performance was assessed before and after six weeks of the program through hitting ten maximal drives with the ball flight and swing analyzed using the P3ProSwing Golf Simulator and recorded for the driver club head speed, driving distance, and driving accuracy. Multivariate analysis of variance showed no statistically significant differences (P < .05) of the performances of the golfers participated in the 3 programs (club head speed: F = 1.02, P = 0.33; accuracy: F = 0.32, P = 0.72; distance: F = 0.18, P = 0.83). Furthermore, a paired t-tests also showed no statistically significant (P < .05) improvement occurred in the 3 programs after the six-week training. Although the effect of the 3 programs did not show statistically significant increase in the performance of the amateur golfers, however, the three parameters of the performance, i.e. the driver club head speed, the driving distance and the driving accuracy showed certain improvements. The 3 training programs may have benefit to the amateur golfers with certain increases of their performance.

Effects of high intensity deadlift on standing long jump ability

Post activation potentiation (PAP) is an acute enhancement of muscular function subsequent to an intense muscle conditioning activity. Practical application of PAP as a physical preparation for enhanced performance is a topic of considerable interest in the sport performance community. The purpose of this study was to determine if a dynamic warm-up (WU) plus a progression of deadlift (DL) sets culminating in a one-repetition maximum DL (1-RM DL) (i.e., a PAP conditioning activity) is more effective in improving the standing long jump (SLJ) as opposed to using a dynamic WU alone. Secondarily, it was of interest to determine if there was a meaningful relationship between the 1-RM DL and SLJ ability.  Twenty NCAA Division I male North American football players participated in the study (age=20.3±2.3 years, height=183.5±6.3 cm, mass=96.3±17.1 kg). Participants met three times separated by one week.  The initial gathering was an orientation meeting where participants were briefed on the study protocol and height, age and body mass were recorded.  During the first data collection the participants completed a dynamic WU immediately followed by a progression of DLs culminating in a 1-RM DL; this served as a PAP conditioning activity. Following the PAP WU (5-6 minutes) the participants completed two trials of SLJs separated by 2-3 minutes. During the second data collection the participants completed the dynamic WU only followed (5-6 minutes) by the participants completing two trials of SLJs separated by 2-3 minutes. A paired t-test was used to compare the maximum SLJ between WU conditions and a Pearson correlation coefficient (r) was calculated to compare 1-RM DLs with SLJ scores. The SLJ was significantly greater (4.3±7.5 cm) following the 1-RM DL PAP warm-up (p&amp;lt;0.01).  The relationship between the 1-RM DL and SLJ scores was r=0.53 (p&amp;lt;0.01) with a coefficient of determination of CD=0.28. Within the parameters of this study, a dynamic WU that included a 1-RM DL as a PAP conditioning activity significantly improved SLJ performance over a dynamic WU alone.  Further, there is a moderate positive relationship between maximum DL performance and SLJ ability.

Effects of Different Post-Activation Potentiation Warm-Ups on Repeated Sprint Ability in Soccer Players from Different Competitive Levels.

This study aimed to compare the effects of a traditional warm-up with two post-activation potentiation (PAP) warm-up strategies on the repeated sprint ability (RSA) of soccer players from national (NL) and regional (RL) competitive levels. Sixteen young players (NL, n = 8, age = 20.7 ± 1.4 y, body mass = 68.5 ± 7.0 kg, body height = 177.4 ± 5.2 cm; RL, n = 8, age = 20.8 ± 1.0 y, body mass = 68.7 ± 4.0 kg, body height = 176.6 ± 5.6 cm) were recruited to complete a traditional warm-up (CONTROL), a PAP warm-up incorporating squats with a load (~60% 1RM) that allowed a high speed (1 m/s) of movement and a high number of repetitions (PAP-1), and a PAP warm-up with a load (~90% 1RM) that allowed a moderate speed (0.5 m/s) of movement and a reduced number of repetitions (PAP-0.5). A RSA test (six 20-m sprints with 20 s of recovery) was performed 5 min after the PAP warm-up to assess the effects of the different protocols on the fastest sprint (RSAb) and the mean time of all sprints (RSAm). A meaningful improvement of RSA performance was observed with PAP-0.5, attaining a large effect on NL (RSAb, ES = -1.5; RSAm, ES = -1.3) and only a small effect on RL athletes (RSAb and RSAm, ES = -0.2). Moreover, when each RSA sprint performance was compared between NL and RL players, after PAP-0.5 greater performance for all sprints was observed in the NL players. Therefore, adding a heavy strength-based conditioning exercise during the warm-up prior to a RSA test may induce significant performance improvements in NL, but only small effects in RL players.

IS THERE A POST ACTIVATION POTENTIATION EFFECT ON SUBMAXIMAL BENCH AND HEX-BAR DEADLIFT TESTS?

Post Activation Potentiation (PAP) is an acute enhancement of muscle function following a conditioning activity of high intensity. The majority of research regarding PAP has focused on the effects on maximal intensity movements, such as a vertical jump. There is limited information regarding the effects of PAP with the intent of improving submaximal muscular endurance performance. Purpose: The purpose of this study was to determine if a PAP warm-up (conditioning activity) would have a positive effect on the maximum number of repetitions one is able to successfully perform in the hex-bar deadlift (HDL) and barbell bench press (BP) at a submaximal intensity. It was hypothesized that the addition of a PAP conditioning activity to a dynamic warm up (DYN WU + PAP) would result in a greater number of repetitions performed compared to a DYN WU. Methods: Utilizing a repeated measures crossover design, eleven female NCAA track athletes participated in the six-session study. During the first session, participants were randomly separated into one of two groups and a 1-3 repetition maximum (1-3RM) for the deadlift (DL) was determined. During the second session, researchers determined the participant’s 1-3RM for the bench press (BP). During sessions three through six, participants performed either a DYN WU or DYN WU + PAP prior to performing three sets of maximal repetitions of either the DL or BP at 65% 1-RM. All participants performed all trials in random order. The total number repetitions at 65% 1-RM over the three sets was compared between conditions (DYN WU or DYN WU + PAP) with a dependent t-test for both the BP and DL. Results: DYN WU+ PAP did not appear to have a significant or practical effect on the number of repetitions able to be performed when compared to DYN WU for BP (47.9±4.8 vs. 47.9±5.0) or DL (61.8±11.0 vs. 64.5±13.5), respectively. Conclusion: Within the parameters of this study, a DYN WU + PAP provided no improvement in submaximal performance in the BP or DL.

Optimal Timing for Post-Activation Potentiation in Women Collegiate Volleyball Players.

Post-activation potentiation (PAP) has been shown to acutely amplify muscular power output and may be advantageous for athletes looking to improve performance. PAP may have an acute window of effectiveness between 2 to 20 min. With correct timing and implementation it may be possible to induce PAP in competitive situations. The purpose of this study was to examine the time frame of potentiation following a PAP warm-up in collegiate female volleyball players. In this study, nine female collegiate volleyball players completed three laboratory sessions over the course of 10 days. During the first session, the athlete’s 5-RM back squat was determined for subsequent use as the conditioning activity to initiate PAP. A repeated measures experimental design was then employed for Sessions 2 and 3 where half of the participants alternately performed either a dynamic or PAP warm-up prior to performing a standing long jump (SLJ) at 2, 6, 10, 14, and 18 min. A mixed-factor repeated measures ANOVA was used to determine the effects of the two warm-up strategies (PAP vs. dynamic) on standing long jump (SLJ) performance across time. There was a significant effect for time (p < 0.01) and warm-up strategy (p < 0.01). Bonferroni post hoc techniques determined that the SLJs that followed the PAP warm-up were significantly greater at 2 (4.8%), 6 (3.6%), and 10 (3.6%) min compared to SLJs post-dynamic warm-up (p < 0.05). However, those differences did not persist at 14 or 18 min (p > 0.05). Further analysis included non-parametric pairwise comparisons (Wilcoxon signed-rank tests) between the SLJ scores at 2, 6, 10, 14, and 18 min (PAP vs. dynamic). The non-parametric results were consistent with the parametric results. Within the parameters of this study, it is concluded that performing a 5-RM back squat induces a measureable PAP effect for up to 10 min.

The effects of a postactivation potentiation warm-up on subsequent sprint performance

PurposeMany strength and conditioning professionals propose that postactivation potentiation (PAP) warm-ups enhance power performance although there are few studies conducted in this regard on sprinting. Therefore, the purpose of this study was to determine the effects of a PAP warm-up on sprint performance.MethodsTwenty-four men and women completed a 40-yard (yd) sprint pretest on four nonconsecutive days followed by a PAP warm-up that included a sled resistance sprint at either 0%, 10%, 20%, or 30% of their body mass and concluded with a 40-yd dash posttest. Each resistance sprint was recorded for kinematic analysis.ResultsA 2 × 2 × 4 factorial mixed ANOVA revealed a statistically significant difference between sexes in 40-yd dash times (&lt;i&gt;p&lt;/i&gt; &lt; 0.001). A significant main effect was found in pre- and post-40-yd dash measures regardless of sex (&lt;i&gt;p&lt;/i&gt; &lt; 0.001). The results indicated no significant differences in the post-40-yd dash times between sled loads and the load by time interaction. The participants’ 40-yd dash times improved 1.2% on average after the 10% load. Improvements in dash time for the 0%, 20%, and 30% loads were greater than 2%. Sprint kinematics analysis demonstrated statistically significant differences between lighter and heavier loads.ConclusionsRegardless of the significant disruptions in sprint mechanics, there appears to be a potential for heavier sled resistances to affect acute improvements in 40-yd sprint performance. However, it is unclear whether heavier sleds loads may provide greater benefit than warming up with 0% resistance.

Effects of Postactivation Potentiation Warm-up in Male and Female Sport Performances: A Brief Review

A PROPER PRECOMPETITIVE WARM-UP DURING SPRINT COMPETITION WITH EXPLOSIVE ATHLETES WILL ELICIT A POSTACTIVATION POTENTIATION (PAP). THIS ARTICLE WILL REVIEW THE EFFECTS OF HEAVY PRELOAD WARM-UP PROTOCOLS ELICITING PAP WITH EXPLOSIVE MALE AND FEMALE ATHLETES, RESULTING IN ENHANCED PERFORMANCES AND PROVIDE STRENGTH COACHES WITH PRACTICAL APPLICATIONS