Specific Warm-up Research Articles

Judo specific fitness test performance variation from morning to evening: specific warm-ups impacts performance and its diurnal amplitude in female judokas

BackgroundA number of specific tests are used to standardize competition performance. Specific Judo fitness test (SJFT) can be applied by considering the start of the competition qualifiers in the morning and the continuation of the final competitions in the evening. The improvement of test performances can be achieved with warm-up for elevating heart rate (HR) and muscle temperature such as raise, activate, mobilise, potentiate (RAMP) protocols.PurposeThe aim of this study is to evaluate the effects of different warm-up protocols on SJFT at different times of the day in female judokas.MethodsTen volunteer women participated in this study, who regularly participated in judo training for more than 5 years and actively competed in international competitions. Judokas completed SJFT, either after no warm-up, or RAMP protocols like specific warm-up (SWU), and dynamic warm-up for two times a day in the morning: 09:00–10:00 and in the evening: 16:00–17:00, with at least 2 days between test sessions. The following variables were recorded: throws performed during series A, B, and C; the total number of throws; HR immediately and 1 min after the test, and test index after different warm-ups.ResultsWhen analyzed evening compared to the morning without discriminating three warm-up protocols, evening results statistically significant number of total throws performed during series A, B, and C, the total number of throws; HR immediately and 1 min after the test, and test index than morning results (p < 0.01). Moreover, RAMP protocols interaction with time have demonstrated an impact on SJFT for index [F(2) = 4.15, p = 0.024, ηp2: 0.19] and changes after 1 min HR [F(1.370)= 7.16, p = 0.008, ηp2: 0.29]. HR after 1 min and test index results were statistically significant in favor of SWU (p < 0.05).ConclusionsIn conclusion, SJFT performance showed diurnal variation and judo performances of the judokas can be affected more positively in the evening hours especially after RAMP protocols.

Knowledge, attitudes and practices of injury prevention towards lateral ankle sprain among amateur football players in Brunei

Background and Study Aim. Football is a globally recognized sport and played both professionally and recreationally. As it is a physically challenging sport, it must inform players on preventing injuries from occurring or reoccurring. This study aimed to assess the knowledge, attitudes and practices on injury prevention towards lateral ankle sprain (LAS) among amateur football players in Brunei.&#x0D; Material and Methods. A total of 140 respondents participated in the cross-sectional study who fit into the inclusion criteria. An online questionnaire was adapted and shared with amateur football players in Brunei from September 2021 to October 2021. Questions were related to (1) demographic data; (2) injury history; (3) knowledge; (4) attitudes; and (5) practices to prevent a lateral ankle sprain. &#x0D; Results. Tendon/ligament injury was the highest amount of frequency at n= 97 (69.3%), in which the participants have sustained it throughout their playing years. More people perceive that the cause of injury was mainly due to lack of physical fitness 84.2%, fatigue/exhaustion 55%, uncured injuries 49.3% and contact with other players 75.7%. 84.3% agreed that the importance of injury prevention is crucial. Participants reported that the injury prevention methods are mainly used to prevent lateral ankle sprain were stretching 81.4%, specific warm-up training 79.3% and taping 67.9%.&#x0D; Conclusions. Our results show that players think that injury prevention is critical, yet most of them are still under-informed about avoiding injuries properly. Despite evidence that stretching is ineffective in preventing injuries, many athletes stretch to prevent damage. Warm-up training and taping are two other standard injury prevention techniques these amateur football players use. Future research should raise exercise knowledge among Brunei’s amateur football players to prevent injuries.

Effect of Warm-up on Fitness Performance of Schoolchildren. A Systematic Review

Abstract Introduction. The impact of different types of warm-up protocol on children’s performance is clearly an unresolved issue that has not yet been satisfactorily investigated. Consequently, the purpose of this review was to analyze the current literature on the subject. Material and Methods. The first step was to perform a search in PROSPERO with the keyword warm up. After that, five electronic bibliographic databases were searched through until April 10th, 2021: Web of Science (all databases), Scopus, SportDiscus, PubMed, and Google Scholar. Results. Six studies involving a total of 138 participants were included in the final analyses. Regarding the physical qualities that were assessed, 4 of the studies assessed strength through the vertical jump, 3 assessed running speed, one assessed anaerobic endurance (30 seconds) with a cycle ergometer and another assessed flexibility using the Sit &amp; Reach. Conclusions. The practice of dynamic or specific warm-up before training appears to improve speed and strength performance compared to no warm-up in school-age children. However, the effects of warm-up on endurance and flexibility performance in school-age children need to be further investigated.

Improved performance in youth netballers using two different length netball specific warm-ups

Purpose Neuromuscular warm-up has been shown to reduce injury risk and improve performance; however, barriers to implementation are common. To improve uptake by coaches Netball New Zealand developed two warm-ups of differing complexity and duration. This multi-site trial investigated the association between two netball specific warm-ups and improvements in performance outcome in youth netball players. Methods Twelve teams from six schools performed either the NetballSmart Dynamic Warm-up (NSDW, n = 37); or Power warm-up (PWU, n = 40), three times a week for 12 weeks. Performance was measured using 505 change-of-direction (COD), isometric mid-thigh pull (IMTP), Y-balance, vertical jump (VJ) and horizontal jump (HJ) tests. Paired t-tests assessed mean differences pre and post the interventions. Generalised linear mixed effects models evaluated effects between the NSDW and PWU groups. Results There was no significant difference between the NSDW or PWU for any of the outcomes (all p &gt; 0.05). Significant improvements were found in Y-balance (NSDW: Right (R) = 6.4 cm, Left (L) = 7.5 cm, p = 0.001; PWU: R = 4.2 cm, p = 0.004, L = 4.2, p = 0.006) and IMTP (NSDW: 162N; p = 0.001 PWU: 151N, p = 0.001) for both warm-up groups, and the NSDW also enhanced 505 performance (-0.07 s, p = 0.024). VJ and HJ failed to improve for either warm-up. Conclusion Based on performance outcomes coaches should be free to choose the warm-up they feel best fits their team environment, reducing barriers to implementation. Additionally, they may benefit from adding further COD, horizontal and vertical jumping movements to either their warm-up or skills training sessions.

The Acute Effect of Different Specific Warm-up Phases on 1-Repetition Maximum Bench Press Results

Background: Warm up is important to maximize the performance of exercise participants in different resistance exercise activities. In addition, bench press performance may differ according to warm-up types, warm-up phases and intensity. Aim: The present study investigated the acute effect of different specific warm-up phases on 1-RM bench press performance. Methods: Fourteen male volunteers between the ages of 18-25 and exercise regularly for two days a week, participated in the study (age, 21.64± 2.09 years; height, 174.21± 5.48 cm; 69.43± 7.19 kg; BMI 22.84±1.69). This group performed 4 different specific warm-up phases on non-consecutive days. Specific warm-up phases consisted of only eight minutes of light-intensity aerobic run (Nw), five minutes of light-intensity aerobic run + 3 sets of 30 seconds repetition and 30 seconds rest specific warm-up phases (30sw-30sr), five minutes of light-intensity aerobic run + 3 sets of 40 seconds repetition and 20 seconds rest specific warm-up phases (40sw-20sr), five minutes of light-intensity aerobic run + 3 sets of 20 seconds repetition and 40 seconds rest specific warm-up (20sw-40sr) phases. Results: The 1-RM bench press' values observed after the 20sw-40sr (72.86±6.99) protocol were reported to be better than 30sw-30sr (62.14±6.71), 40sw-20sr (58.57±9.07) and Nw (57.86±11.72), respectively. In addition, it was determined that there was find statistically significant difference between the 1-RM bench press values [F(1,522)= 24,981 p= ,000, partial eta squared: ,658] reported after Nw, 30sw-30sr, 40sw-20sr and 20sw-40sr protocols (p&lt; .05). Conclusion: As a result of this study, 20sw-40sr are recommended to coaches and exercise participants in order to get more performance before bench press movement. Keywords: Strength, Upper Body, Warm up.

The acute effect of different specific warm-up intensity on one repeat maximum squat performance on basketball players

Background and Study Aim. Squat exercises have some advantages in terms of time, practice and energy costs. It is also an exercise method used in training plan in terms of development of jumping ability in basketball players. Squat performance may vary depending on warm-up types and intensity. It was aimed to determine the effect of different specific warm-up intensities on 1-maximum repetition squat performance (1-RM) on basketball players. Materials and Methods. The sample group of the study consisted of 10 men (age: 22.90 ± 1.44 years, height: 188.10 ± 8.06 cm, body weight: 77.92 ± 13.41 kg, BMI: 21.70 ± 2.83), who played basketball regularly for at least 3 years. This group performed 3 different specific warm up intensities on non-consecutive days. Warm up protocols were determined as follows: light jogging for only 5 minutes (NSW), light jogging and % 40 intensity specific warm up (LISW), light jogging and % 80 intensity specific warm up (HISW). Results. Participants' 1-RM squat performance was found to be statistically different between NSW (91.10 kg), LISW (95.00 kg), HISW (100,50 kg) respectively (p&lt;0.05). Additionally, 1-RM squat performance values were observed highest after HISW. Rate perceived exertion (RPE) and body temperature (BT) were found highest after HISW. Conclusion. As a result of this study, HISW are recommended to basketball coaches and basketball players in order to get more performance before the squat movement.

Acute effects of a neuromuscular warm-up on potential re-injury risk factors associated with unanticipated jump landings after anterior cruciate ligament reconstruction: A crossover trial

ObjectiveTo investigate acute effects of a single bout of football specific neuromuscular injury preventive warm-up on potential anterior cruciate ligament (ACL) re-injury risk factors during anticipated and unanticipated jump-landings. DesignCrossover. MethodsFourteen participants (mean ± SD age, 23.4 ± 4.1 years) 6–24 months after ACL reconstruction performed the Prevent Injury and Enhance Performance (PEP) and bicycle ergometer warm-up in a randomised sequence. Washout phase was one week. Countermovement jumps with anticipated and unanticipated single-leg-landings were assessed. Decision-making quality was measured using landing error count. ResultsNo carry-over effects occurred (p > 0.05). The unanticipated task produced significantly higher peak ground reaction forces (Δ+4%, F(11) = 3.46, p < 0.001, eta2 = 0.21) after PEP warm-up compared to ergometer warm-up. A lower number of decision (Δ+12%, F (5) = 17.1, p < 0.001, eta2 = 0.57) and cumulated (Δ+15%, F (3) = 17.2, p < 0.001, eta2 = 0.57) errors were recorded during the unanticipated condition following PEP compared to ergometer warm-up. ConclusionsEvaluating unanticipated jump-landing ability prior to return to sports clearance may provide information on potential re-injury risk factors. PEP warm-up may be superior to bicycle ergometer warm-up at improving unanticipated decision-making quality among athletes cleared to return to sports.

A specific neuromuscular warm-up focusing on ankle sprain injuries in elite basketball

A review of previous research was carried out to discover strategies to prevent ankle injuries in basketball. Studies about neuromuscular and proprioceptive exercises were investigated to ascertain the benefits and limitations. The main goal of this publication is to propose a weekly ankle-specific neuromuscular programme for an elite basketball team, including this ankle proposal during teams’ pre-basketball training warm-up sessions.

Does one heavy load back squat set lead to postactivation performance enhancement of three-point explosion and sprint in third division American football players?

BackgroundAmerican football players need the ability to provide maximal muscular power in a modicum of time. Postactivation performance enhancement (PAPE), which is characterized by an acute improvement of a performance measure following conditioning contractions, could be of value for American football players. The aim of the present study was to determine the effect of a heavy load back squat PAPE protocol on three-point explosion (TPE; an essential blocking technique and drill) and 40-yard dash (40YD) performance compared to a traditional warm-up in American football players.MethodsIn a crossover study design, eighteen male competitive regional league American football players (mean ± SD: body mass 93.9 ± 15.5 kg, height 181.4 ± 6.8 cm, age 24.8 ± 3.9 years) performed a TPE on a double blocking sled (weight: 150 kg) and a 40YD (36.6 m with a 5 and 10 m split) 8 min after two different warm-up conditions. One condition was a traditional, football specific warm-up (TWU) consisting of game related movements (e.g. backward lunges, lateral power steps), whereas the other condition (PAPE) consisted of three explosive back squats with a load of 91 % one-repetition maximum.ResultsThere was no significant difference in TPE between TWU and PAPE. For the 40YD, we found significantly shorter sprint times in the PAPE condition with medium effect sizes for the 5 m (p = 0.007; r = 0.45) and 10 m (p = 0.020; r = 0.39) but not for the whole 36.6 m distance (p = 0.084; r = 0.29) compared to the TWU condition.ConclusionsThe used heavy load back squat PAPE protocol improved sprint performance over short distances (≤ 10 m) but not complex movements like the three-point explosion.

Effect of the FIFA 11+ soccer specific warm up programme on the incidence of injuries: A cluster-randomised controlled trial.

Soccer players incur injuries that typically affect their performance. Injuries are caused by intrinsic and extrinsic factors that call for multifactorial preventive interventions. The study examines the impact of the FIFA 11+ warm up programme on the incidence and severity of injuries in second division soccer players in Rwanda. Twelve teams (309 players) were randomised in the intervention group and 12 teams (317 players) in the control group using a cluster randomized controlled trial with teams as the unit of randomization. Intervention group teams implemented the FIFA 11+ soccer specific warm-up programme during training and matches at least three times a week over seven months of the Rwandan soccer season. Control group teams continued with usual warm up exercises. The primary outcome of this study was the overall incidence of training and match injuries. Injuries, training and match exposure as well as severity categories were recorded per the F-MARC guidelines. A lower proportion of players sustained injuries in the intervention group (52%) compared to the control group (63%) (Odd ratio: 0.7; 95%CI: 0.5-0.9). A significantly lower rate ratio was observed in the intervention group for overall (RR = 0.6; 95%CI: 0.5-0.8) and match (RR = 0.6; 95%CI: 0.5-0.8) injuries. Compliance to the injury prevention programme was 77%. In the intervention group, the incidence of injury was similar across all teams and across the medium and highly compliant teams. There was a statistically significant 55% and 71% reduction of the rate of moderate and severe injuries in the intervention group respectively. The 11+ warm up injury prevention programme resulted in a significant reduction in the odds of sustaining injuries. In addition, injuries sustained were less severe. The programme should be rolled out to all teams in Rwanda and may well result in a decrease in the incidence and severity of injury in similar contexts. Pan African Clinical Trial Registry (PACTR201505001045388).

The effect of warm-up in resistance training and strength performance: a systematic review

The warm-up is fundamental to optimize physical activity and exercise performance. However, little is known about the effect of warm-up in resistance training and strength performance. We performed a systematic review to synthesize and analyze the effects of different warm-up strategies in maximal and submaximal strength during resistance exercises. A search for studies was performed on four databases (Web of Science, Scopus, PubMed, and ScienceDirect) for original research published between May 1973 and December 2019. Eleven articles were selected according to the inclusion criteria. Most of the studies evaluated the effects of warm-up on maximal strength and the number of repetitions until failure. The results were not consensual regarding the use of general warm-up followed by a specific warm-up. Moreover, while some studies showed that specific warm-up did not lead to different results than without warm-up, others found that performing only the specific warm-up was the best way to obtain maximal strength performance. It seemed that the maximal strength and the number of repetitions could be positively affected when a specific warm-up is performed at loads close to the maximum. Further studies are needed to deepen the knowledge about the preparation procedures for optimizing resistance exercise performances. Keywords: pre-exercise, general warm-up, specific warm-up, strength, performance.

The Effect of Inspiratory Muscle Warm-Up on VO2 Kinetics during Submaximal Rowing.

The aim of the study was to investigate the effect of an inspiratory muscle warm-up on the VO2 kinetics during submaximal intensity ergometer rowing. Ten competitive male rowers (age 23.1 ± 3.8 years; height 188.1 ± 6.3 cm; body mass 85.6 ± 6.6 kg) took part in this investigation. A submaximal constant intensity (90% PVO2max) rowing test to volitional exhaustion was carried out twice with the standard rowing warm-up (Test 1) and with the standard rowing warm-up with additional specific inspiratory muscle warm-up of two sets of 30 repetitions at 40% maximal inspiratory pressure (Test 2). We found a significant correlation between time constant (τ1) and the VO2 value at 400 s in Test 1 (r = 0.78; p < 0.05); however, no correlation was found between those parameters in Test 2. In addition, we found a positive association between VO2max from the incremental rowing test and τ1 from Test 1 (r = 0.71; p < 0.05), whereas VO2 did not correlate with τ1 from Test 2. Adding inspiratory muscle warm-up of 40% maximal inspiratory pressure to regular rowing warm-up had no significant effect on oxygen consumption kinetics during submaximal rowing tests.

Age-Group Differences in Reactive Strength and Measures of Intra-day Reliability in Female International Footballers

The aim of this present study was to compare the reactive strength index (RSI) characteristics and trial to trial reliability of U17, U19 and Senior female international soccer players. Fifty – seven elite female soccer player participated in the study, (age: 18.1 + 3.1 years; height: 167.5 + 6.3 cm; weight: 61.84 + 7.7 kg). Participants performed 3 maximal repetitions of the 10/5 repeated jump test (10/5RJT) following a specific warm-up and familiarisation protocol. Senior players possessed higher levels of RSI with large effect size present when compared with the U17 (P= 0.043, ES = .97) and U19 (ES = 0.85) age groups. Trivial differences (ES = 0.17) in RSI existed between the U17 and U19 age categories. Trial-to-trial analyses demonstrated 10/5 RJT RSI to possess adequate levels of reliability with a range of mean coefficients of variance (CV) of 3.1 – 7.3 % and intraclass correlation (ICC) between 0.95 – 0.98 present across all three age groups. However, large variations in the between – athlete CV for RSI were revealed ranging from 1 – 27 %, 0.4 – 10.3%, and 1 – 7 % for U17, U19 and senior age groups respectively. These results suggest that age group can distinguish reactive strength capabilities. In addition, female international footballers with higher levels of RSI appear to produce more reliable measures of RSI via the 10/5 RJT.

Short and long versions of a 12-week netball specific neuromuscular warm-up improves landing technique in youth netballers

ObjectiveTo investigate the efficacy of two ‘NetballSmart’, netball specific warm-ups in improving landing technique measures in New Zealand secondary school netball players. DesignMulti-site cluster experimental trial. Participants77 youth participants, mean ± SD age = 15.8 ± 0.9 were recruited from secondary school netball teams. Setting12 teams from 6 schools performed either the NetballSmart Dynamic Warm-up (NSDW) (n = 37); or Power warm-up (PWU) (n = 40), three times a week for 12 weeks. All players within a school (2 teams) were assigned the same warm-up, avoiding treatment contamination. Main outcome measuresA series of unilateral and bilateral drop vertical jumps on to a portable force plate were completed by all participants. Measures included peak vertical ground reaction force (GRF) for single-leg and bilateral landings; frontal plane projection angle (FPPA) for right and left single-leg landings and Landing error scoring system (LESS) for bilateral landings. Paired t-tests were used to assess mean differences pre and post the warm-up. Generalised linear mixed effects models were developed to evaluate the effects between the NSDW and PWU groups. ResultsSignificant improvements were found in all the landing technique outcome measures for both warm-up groups (ES Range- GRF = −0.6 to −1.1; FPPA = 0.8 to 1.2; LESS = −1.6 to-3.2; p < 0.05). Results of mixed effects models revealed that there was only a significantly greater improvement in LESS for the PWU group (β = −0.30, p = 0.001). ConclusionResults show both warm-ups can improve landing technique measures in youth secondary school netball players. It is recommended that coaches should consider implementing one of the two warm-ups in their netball programmes. Their choice of warm-up will likely be dependent on their environment and time demands.

Specific warm-up enhances movement velocity during bench press and squat resistance training

Background and objective: The purpose of this study was to investigate the effect of specific warm-up on squat and bench press resistance training. Methods: Thirty-four resistance-trained males (23.53 ± 2.35 years) participated in the current study. Among these, 12 were evaluated in the squat and 22 in the bench press. After determining the maximal strength load (1RM), each participant performed a training set (3 × 6 repetitions) with 80%1RM (training load) after completing a specific warm-up and without warming up, in random order. The warm-up comprised 2 × 6 repetitions with 40% and 80% of the training load, respectively. Mean propulsive velocity, velocity loss, peak velocity, mechanical power, work, heart rate and ratings of perceived exertion were assessed. Results: The results showed that after the warm-up, the participants were able to perform the squat and bench press at a higher mean propulsive velocity in the first set (squat: 0.68 ± 0.05 vs. 0.64 ± 0.06 m·s−1, p = 0.009, ES = 0.91; bench press: 0.52 ± 0.06 vs. 0.47 ± 0.08 m·s−1, p = 0.02, ES = 0.56). The warm-up positively influenced the peak velocity (1.32 ± 0.12 vs. 1.20 ± 0.11 m·s−1, p = 0.001, ES = 1.23) and the time to reach peak velocity (593.75 ± 117.01 vs. 653.58 ± 156.53 ms, p = 0.009, ES = 0.91) during the squat set. Conclusion: The specific warm-up seems to enhance neuromuscular actions that enable a higher movement velocity during the first training repetitions and to allow greater peak velocities in less time.

Effects of Ischemic Preconditioning as a Warm-Up on Leg Press and Bench Press Performance.

Ischemic preconditioning (IPC) has been used to increase performance in sports. The aim of this study was to compare the acute effects of IPC with different warm-up methods on the number of repetitions and total volume in resistance exercise (RE). Sixteen healthy men recreationally trained in RE participated in this study. After the anthropometric evaluation and familiarization, a one-repetition maximum (1RM) test and retest were performed in the bench press (BP) and in the leg press 45° (LP) exercise. After these tests, participants were randomly assigned to one of the five protocols: a) IPC; b) SHAM; c) a specific warm-up (SW); d) aerobic exercise (AE), and e) active stretching (AS) prior to performing 3 sets at 80% 1RM until concentric failure. The number of repetitions was higher following IPC compared to the SW following three sets both for the BP and LP. Similarly, the number of repetitions for IPC was higher in comparison to SHAM following three sets for the LP. The number of repetitions was higher following IPC compared to AE following 1st and 2nd sets for the LP and following the 2nd set for the BP. Finally, the number of repetitions was higher following IPC compared to AS following 1st and 2nd sets for the LP. The total volume was higher following IPC compared to SHAM, SW, AE, and AS for both the BP and LP. The IPC protocol increased the number of maximum repetitions and the total volume when compared to the other tested methods, thus indicating a better utilization during the pre-work warm-up. These results indicate positive associative responses to IPC with performance maintenance, which is of importance for both athletes and coaches.

Is the 10-RM test ideal for evaluating trained and untrained individuals?

The objective was to evaluate whether the 10-RM test can be applied to both trained and untrained people in elbow flexor strengthening exercises. The sample consisted of 23 men aged between 18 and 30 years old, of which 11 were untrained (NT - control group), and 12 were resistance-trained (TR - trained group). The experiment started with a specific warm-up session followed by collections of myoelectric signals from the brachial biceps muscle, bilaterally, in Maximum Voluntary Isometric Contractions (MVIC), the 10-RM test for elbow flexion and the new MVIC, followed by deceleration. By analyzing each contraction separately contraction, a significant increase in RMS (Root Mean Square) was found by a normalized MVIC with regard to 1st contraction, starting from the 3rd repetition for the TR group. When comparing each contraction of the 10-RM test with the previous one, a significant reduction of MF (Median Frequency) between the 5th and the 6th repetition of the TR group was observed. It was concluded that the Test of 10 Maximum Repetitions should be reconsidered when performed for purposes of comparison between sides of the body. Also, when considering the probable fatigue caused by the successive movements, a better application of tests with 6 to 8 repetitions was suggested.

Quantifying Subjective and Objective Measures of Singing After Different Warm-Up Durations

Performing vocal warm-ups prior to singing repertoire has been shown to change the perceived quality and acoustic parameters of the voice. To date, there are no studies that specifically compare singers' and listeners' perceptions of vocal quality after various warm-up durations. To determine if specific warm-up durations (0, 5, 10, or 15 minutes) change subjective and objective measures of voice. Prospective cohort study. Information related to demographics, singing practice, medical history, and vocal hygiene were collected. First- and second-year collegiate classical voice majors completed a series of four warm-up times, 1 week apart, prior to singing Caro mio ben in a standard key for their voice type. A modified Voice Range Profile (mVRP), and the Evaluation of the Ability to Sing Easily (EASE) scale were completed. Participants blindly rated 30-second recorded audio clips using the Auditory-Perceptual Rating Instrument for Operatic Singing. Four independent expert blinded listeners rated all audio clips for each participant in random order. Six first-year and three second-year classical vocal performance majors completed all measures. Results of the EASE scale showed decreased scores with 5- and 10-minute warm-up duration, compared to 0 and 15 minutes of warm-up (P=0.029 for the total EASE score and P=0.044 for Rasch score). Delayed perceptual analysis of voice yielded nearly equal medians between warm-up durations for both self and expert-listener ratings. The mVRP showed that both 5 and 10 minutes of warm-up duration led to increased highest fundamental frequency for females (P=0.017). This pilot study demonstrates the immediate self-perceived benefit for all participants and increased frequency range for females after performing 5 and 10 minutes of vocal warm-up. No significant differences were found in delayed perceptual analyses completed by the participants or the expert raters after the different warm-up durations. Future investigations should include a larger population and different levels of education and genres of singing.

The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach.

The current study aims to verify the effects of three specific warm-ups on squat and bench press resistance training. Forty resistance-trained males (19–30 years) performed 3 × 6 repetitions with 80% of maximal dynamic strength (designated as training load) after one of the following warm-ups (48 h between): (i) 2 × 6 repetitions with 40% and 80% of the training load (WU), (ii) 6 × 80% of training load (WU80), or (iii) 6 × 40% of the training load (WU40). Mean propulsive velocity (MPV), velocity loss (VL), peak velocity (PV), time to achieve PV, power, work, heart rates, and ratings of perceived exertion were analyzed. In squat exercises, higher MPV were found in WU80 compared with WU40 (2nd set: 0.69 ± 0.09 vs. 0.67 ± 0.06 m.s−1, p = 0.02, ES = 0.80; 3rd set: 0.68 ± 0.09 vs. 0.66 ± 0.07 m.s−1, p = 0.05, ES = 0.51). In bench press exercises, time to PV was lower in WU compared with WU40 (1st set: 574.77 ± 233.46 vs. 694.50 ± 211.71 m.s−1, p < 0.01, ES = 0.69; 2nd set: 533.19 ± 272.22 vs. 662.31 ± 257.51 m.s−1, p = 0.04, ES = 0.43) and total work was higher (4749.90 ± 1312.99 vs. 4631.80 ± 1355.01 j, p = 0.01, ES = 0.54). The results showed that force outputs were mainly optimized by WU80 in squat training and by WU in bench press training. Moreover, warming-up with few repetitions and low loads is not enough to optimize squat and bench press performances.

Acute Differences Of Passive Myofascial Release And Dynamic Warm Up On Lower Body Anaerobic Muscular Endurance

Body tempering is a form of passive myofascial release used amongst athletes, physical therapists and trainers, and is a hands-on application of pressure to the muscles using a heavy steel roller. There is little to no evidence in the literature showing its effectiveness for performance or injury rehabilitation. PURPOSE: To determine any acute differences between passive myofascial release with a steel roller (PMfR) and a dynamic warm up (DWU) on lower body anaerobic muscular endurance. METHODS: Ten participants, 5 females (23.0 ±1.3 years; 75.5±5.2 kg; 159.8±1.2 cm) and 5 males (24.6 ±2.1 years; 82.5±3.8 kg; 168.0±2.8 cm), were asked to participate in this study. The first session was a familiarization session to test leg press one repetition maximum (214.3±32.7 kg). The following two randomized sessions, separated by at least 72 hours, began with a five-minute cycle ergometer warm-up at 1.0kP for females and 1.5kP for males at 50RPM. Subjects performed a PMfR protocol or a lower body DWU prior to beginning a leg press specific warm-up. The PMfR protocol involved rolling the quadriceps and hamstrings for approximately two minutes each. The DWU protocol involved ten repetitions of six exercises (inchworms, hip-bridges, side-lying hip abduction, mountain climbers, lateral lunges, and squat jumps). Subjects then performed a set of ten repetitions at 25% and 50% and six repetitions at 75%. After a three-minute rest period, subjects performed repetitions to failure at 85%. One-way Analysis of Variance (ANOVA) was used to determine significant differences in repetitions. RESULTS: Repetitions were significantly (p<0.002) different between protocols. Subjects performed more repetitions following the PMfR (25.4 ±7.0 repetitions) condition than the DWU condition (16.8 ±4.5 repetitions). CONCLUSIONS: The current pilot data demonstrates that PMfR may be an effective warm up modality in combination with a specific warm up to assist in lower body anaerobic endurance. Precaution must be taken with the current data, as some subjects had as many 40 repetitions at 85%, which is not congruent with that percent 1RM. The current DWU protocol seems to have possibly decreased performance due to fatigue. Further studies should use a multi-set approach with a resistance trained population approach to better determine its efficacy.