Traditional Weight Training Research Articles

Can resistance training improve throwing performance in handball players? A Systematic review and meta-analysis

BackgroundThrowing is one of the most important movement in handball. Throwing performance is crucial for success in handball.ObjectiveΤo investigate the level of evidence for the effect of resistance training (RT) on throwing performance in handball players.MethodsSystematic searches of Pubmed, Medline complete, Cinahl, Sport Discus and Scopus were undertaken for peer reviewed articles published between 18 March 1995 to 18 March 2023. Randomized, controlled, clinical studies, written in English, aiming to investigate the effect at least one modality of RT on throwing performance (velocity or/and accuracy) in handball players were considered for inclusion in the study. The eligible studies were assessed for methodological quality using the Physical Therapy Evidence Database (PEDRO) scale. The Best Evidence Synthesis (BES) approach was used for synthesizing and reporting the results. Furthermore, the random-effects model was used for the meta-analysis and the Q-statistic was used to test the null hypothesis that all studies in the analysis share a common effect size.ResultsOne hundred ninety-eight studies were identified, of which 30 were included. A total of 727 handball players (males = 388, females = 292) were included. 28 of the 30 studies were rated as high methodological quality studies (PEDRO score > 70%) while the rest of the studies were rated as moderate methodological quality studies (PEDRO score ≤ 60%). The mean effect size for the effectiveness of resistance training (RT) in improving jumping throw, running throw, and standing throw velocity were 1.128 (95% CI 0.457 – 1.798), 1.756 (95% CI 1.111 – 2.400), and 1.098 (95% CI 0.689 – 1.507) correspondingly. Traditional weight training using barbells in mostly compound lifts yielded the most significant and robust results. Other RT modalities such as elastic bands, medicine balls, core training and ballistic training showed no significant results or positive effects due to the limited number of the studies.ConclusionStrong evidence exists only for the effectiveness of RT using barbells in increasing throwing velocity. In contrast, the remaining RT modalities, while yielding positive results, have limited support due to limited number of studies and the high heterogeneity between studies. Furthermore, there is insufficient evidence to support various forms of RT in increasing throw distance. Finally, medicine ball training and elastic band training demonstrated no benefits in improving throwing accuracy.Trial registrationPROSPERO ID: CRD42023393574.

Strength and Conditioning for Cricket Fielding: A Narrative Review

ABSTRACT The main aim of cricket fielding is to minimize runs scored by the opposing batting team. This is achieved through (a) collecting a batted ball and returning it to the wicket-keeper to prevent runs from being scored, (b) dismissing a batter by catching a batted ball, (c) running a batter out by throwing the ball to strike the stumps, or 4) preventing a batted ball from hitting the boundary. These tasks require various physical fitness attributes, which can be developed through progressive strength and conditioning programming. To support strength and conditioning coaches in developing tailored programs for fielding, this narrative review provides comprehensive information, including a needs analysis, match demands, and injury epidemiology. Furthermore, programming considerations are given for physical testing, program design, and youth fielders. It is recommended to design and implement a well-rounded training program for fielding, focusing on developing a broad range of physical fitness attributes (e.g., aerobic fitness, speed, acceleration, change of direction speed, agility, and upper-body and lower-body strength and power). A combination of traditional weight training exercises and cricket-specific drills can be implemented to achieve this target. This approach allows the training program to meet the specific needs for high- performance fielding.

Changes In Stress, Enjoyment, And Motivation Between First-and Second-8 Weeks Crossfit And Traditional Weight-training Classes.

College students experience bouts of stress corresponding to the semester's start, middle, and end. Exams in the latter half of the semester may increase stress compared to the start of the semester. It is unclear if semester timing impacts stress, exercise motivation, and enjoyment in students enrolled in CrossFit (CF) and traditional weight-training (TWT) classes. CF workouts combine functional aerobic and resistance exercises performed at high intensity, while TWT workouts include multiple reps and sets of self-paced resistance exercises. These differences in training may affect stress, exercise motivation, and enjoyment, thus affecting exercise adherence and long-term health. PURPOSE: To determine changes in stress, enjoyment, and exercise motivation between start to mid-semester (1st 8 weeks) and mid to end semester (2nd 8 weeks) CF and TWT classes. METHODS: 82 healthy college students enrolled in a class meeting 2 days/week for 8 weeks; either 1st 8 weeks TWT (n = 14, age 22.6 ± 4.2 years) and CF (n = 34, age 21.9 ± 3.2 years) or 2nd 8 weeks TWT (n = 19, age 23 ± 5.3 years) and CF (n = 19, age 21.2 ± 1.9 years). A 5-point Likert-scale questionnaire measured stress, exercise motivation, and enjoyment at baseline and 8-weeks. Higher values corresponded with higher levels of each variable. Changes were compared using a general linear model. RESULTS: As shown in Figure 1, students reported moderate levels of all three variables from baseline to post-test. No significant change in stress, exercise motivation, and exercise enjoyment was found between classes or semester timing. CONCLUSION: All groups maintained baseline levels of stress, exercise motivation, and enjoyment. The absence of change in stress may indicate that CF and TWT classes are effective measures to combat stress during intense periods of the semester, such as midterms. Moreover, stability in exercise motivation and enjoyment may indicate that each class type similarly affects adherence.

Upper Extremity Injuries in CrossFit Athletes-a Review of the Current Literature.

Cross-discipline fitness, or CrossFit, has exploded in popularity during the last two decades. During this time, there have been a high volume of patients presenting to clinicians with a wide range of associated injuries. Given the high intensity, high repetition, and competitive nature of CrossFit training and competition, athletes are vulnerable to injury, particularly upper extremity injury. The rate of injury to the shoulder, elbow, and wrist in CrossFit is higher when compared to traditional weight-training and more comparable to elite-level gymnastics and Olympic-style lifting. Due to the growing popularity of CrossFit-style exercise and the relatively high rate of injury among its participants, clinicians are likely to encounter these athletes. The purpose of this review is to familiarize clinicians with CrossFit and the associated injuries they will likely encounter. The medical literature focusing on CrossFit has demonstrated exponential growth, with the first article published in 2012 and 59 articles published in 2020. Although the body of literature is growing, there are no high-level studies focusing on CrossFit. The literature mainly consists of level IV and V studies, primarily consisting of case reports and case series. Recent studies have proven that CrossFit athletes are vulnerable to high rates of upper extremity injury and a few studies have identified risk factors for injury. Future high-level research is required to study modifiable risk factors, diagnostic criteria, and treatment options for these high-risk athletes in order to improve the safety of their sport. The CrossFit body of research is limited to level IV and V studies; however, the literature is clear, CrossFit athletes face a high rate of upper extremity injury. For this reason, clinicians must be familiar with CrossFit and its associated pathology. The goal of this review is to familiarize clinicians with CrossFit and the associated pathologies they will likely encounter.

Muscular Strength, Power, and Endurance Adaptations after Two Different University Fitness Classes

Physical activity (PA) classes help college students add weekly PA, which can help improve health and maintain body weight. Traditional weight training (TWT) can improve strength and aerobic capacity. High-intensity functional training such as CrossFit® (CF) provides time-efficient workouts with both muscle strengthening and aerobic exercises. Limited research has compared these classes for college students. We examined changes in muscular strength, power, and endurance as well as body composition. Participants were 85 healthy college students enrolled in TWT (n = 36, age 22.6 ± 4.1 years, 72.2% male) or CF (n = 49, age 21.8 ± 3.2 years, 55.1% male) classes meeting twice/wk for 8 weeks between October 2017 and May 2018. Baseline and posttest measurements included a vertical jump, grip strength, a 2 min push-up test, a 1 min squat test, height, weight, and a bioelectrical impedance analysis. Although no significant group × time interactions were found, there was a significant main effect of time for push-ups and squats (both p < 0.001). Participants enjoyed the classes and most planned to continue. Both classes improved muscular endurance although no significant differences were found between them. Activity classes provide college students with an option for increasing their weekly PA and help maintain body composition. Future research should examine the benefits from longer or more frequent classes.

Delay-weight plasticity-based supervised learning in optical spiking neural networks

We propose a modified supervised learning algorithm for optical spiking neural networks, which introduces synaptic time-delay plasticity on the basis of traditional weight training. Delay learning is combined with the remote supervised method that is incorporated with photonic spike-timing-dependent plasticity. A spike sequence learning task implemented via the proposed algorithm is found to have better performance than via the traditional weight-based method. Moreover, the proposed algorithm is also applied to two benchmark data sets for classification. In a simple network structure with only a few optical neurons, the classification accuracy based on the delay-weight learning algorithm is significantly improved compared with weight-based learning. The introduction of delay adjusting improves the learning efficiency and performance of the algorithm, which is helpful for photonic neuromorphic computing and is also important specifically for understanding information processing in the biological brain.

Effect of Dry-Land Core Training on Physical Fitness and Swimming Performance in Adolescent Elite Swimmers.

Background:We aimed to investigate the effect of a 12-week dry-land core training program on physical fitness and swimming performance in elite adolescent swimmers.Methods:Thirty subjects were selected and assigned to the core training group (CTG, n=15) and the traditional weight training group (WTG, n=15) in Seoul, Korea, between Sep and Dec 2016. The field fitness test was performed to determine the isotonic maximum muscular strength (one repetition maximum of deadlift and cable pulldown), anaerobic power (Wingate test), core stability (sports-specific endurance plank), core muscular power (front abdominal power, side abdominal power), muscular endurance of limbs (push-up, endurance jump), and swim performance improvement (personal record). Differences between groups after the exercise intervention were analyzed using two-way analysis of variance with repeated measures.Results:There were no significant interactions in isotonic maximum strength, anaerobic power (mean power, fatigue index), core muscular power, muscular endurance of limbs (endurance jump), and swim record improvement (P>0.05). The anaerobic peak power (P<0.001), sports-specific endurance plank test (P<0.001), and push-up test (P<0.001) showed significant interaction effects.Conclusion:The 12-week dry-land core training program resulted in statistically significant improvements in anaerobic power, core stability, upper extremity muscular endurance, and swimming performance.

Greater Power but Not Strength Gains Using Flywheel Versus Equivolumed Traditional Strength Training in Junior Basketball Players.

The main aim of the present study was to compare the effects of flywheel strength training and traditional strength training on fitness attributes. Thirty-six well trained junior basketball players (n = 36; 17.58 ± 0.50 years) were recruited and randomly allocated into: Flywheel group (FST; n = 12), traditional strength training group (TST; n = 12) and control group (CON; n = 12). All groups attended 5 basketball practices and one official match a week during the study period. Experimental groups additionally participated in the eight-week, 1–2 d/w equivolume intervention conducted using a flywheel device (inertia = 0.075 kg·m−2) for FST or free weights (80%1 RM) for TST. Pre-to post changes in lower limb isometric strength (ISOMET), 5 and 20 m sprint time (SPR5m and SPR20m), countermovement jump height (CMJ) and change of direction ability (t-test) were assessed with analyses of variance (3 × 2 ANOVA). Significant group-by-time interaction was found for ISOMET (F = 6.40; p = 0.000), CMJ (F = 7.45; p = 0.001), SPR5m (F = 7.45; p = 0.010) and T test (F = 10.46; p = 0.000). The results showed a significantly higher improvement in CMJ (p = 0.006; 11.7% vs. 6.8%), SPR5m (p = 0.001; 10.3% vs. 5.9%) and t-test (p = 0.045; 2.4% vs. 1.5%) for FST compared to the TST group. Simultaneously, th FST group had higher improvement in ISOMET (p = 0.014; 18.7% vs. 2.9%), CMJ (p = 0.000; 11.7% vs. 0.3%), SPR5m (p = 0.000; 10.3% vs. 3.4%) and t-test (p = 0.000; 2.4% vs. 0.6%) compared to the CON group. Players from the TST group showed better results in CMJ (p = 0.006; 6.8% vs. 0.3%) and t-test (p = 0.018; 1.5% vs. 0.6%) compared to players from the CON group. No significant group-by-time interaction was found for sprint 20 m (F = 2.52; p = 0.088). Eight weeks of flywheel training (1–2 sessions per week) performed at maximum concentric intensity induces superior improvements in CMJ, 5 m sprint time and change of direction ability than equivolumed traditional weight training in well trained junior basketball players. Accordingly, coaches and trainers could be advised to use flywheel training for developing power related performance attributes in young basketball players.

Variable resistance training versus traditional weight training on the reflex pathway following four weeks of leg press training

Purpose: The purpose of this study was to examine the changes in reflex-electromechanical delay (EMD) as a result of 2- and 4-wks of variable resistance training (VRT) or dynamic constant external resistance (DCER) leg press training.Material and Methods: Thirty-six men were randomised into either the Control, DCER, or VRT groups. The DCER and VRT groups performed 3 sets of 10 leg press repetitions 3-d·wk−1 for 4-wks. Reflex-EMD was measured at Baseline, Week-2, and Week-4.Results: The reflex-EMD durations decreased from Baseline at Week-2 and Week-4 for the VRT group, but not the DCER or Control groups. The reflex response < electrochemical process < mechanical process < total reflex-EMD for all groups.Conclusions: VRT elicited greater reflex adaptations compared to DCER training which indicated that VRT may be beneficial to incorporate into training or physical therapy programmes for pilots, soldiers, elderly, athletes, or professions that require quick reflexes and response times.

Comparing Strength Outcomes Of An 8 Week Hift Interventon Vs 8 Week Traditional Weight Training.

Comparing Strength Outcomes Of An 8 Week Hift Interventon Vs 8 Week Traditional Weight Training.

Effects of in-season enhanced negative work-based vs traditional weight training on change of direction and hamstrings-to-quadriceps ratio in soccer players.

The present study investigated the effects of in-season enhanced negative work-based training (ENT) vs weight training in the change of direction (COD), sprinting and jumping ability, muscle mass and strength in semi-professional soccer players. Forty male soccer players participated in the eight-week, 1 d/w intervention consisting of 48 squat repetitions for ENT using a flywheel device (inertia=0.11 kg·m-2) or weight training (80%1 RM) as a control group (CON). Agility T-test, 20+20 m shuttle, 10 m and 30 m sprint, squat jump (SJ) and countermovement jump (CMJ), lean mass, quadriceps and hamstrings strength and the hamstrings-to-quadriceps ratio were measured. Time on agility T-test and 20+20 m shuttle decreased in ENT (effect-size =-1.44, 95% CI -2.24/-0.68 and -0.75, -1.09/-0.42 respectively) but not in CON (-0.33, -0.87/0.19 and -0.13, -0.58/0.32). SJ and CMJ height increased in both ENT (0.71, 0.45/0.97 and 0.65, 0.38/0.93) and CON (0.41, 0.23/0.60 and 0.36, 0.12/0.70). Overall, quadriceps and hamstrings strength increased in both ENT and CON (0.38/0.79), but the hamstrings-to-quadriceps ratio increased in ENT (0.31, 0.22/0.40) but not in CON (0.03, -0.18/0.24). Lean mass increased in both ENT (0.41, 0.26/0.57) and CON (0.29, 0.14/0.44). The repeated negative actions performed in ENT may have led to improvements in braking ability, a key point in COD performance. Semi-professional soccer players may benefit from in-season ENT to enhance COD and the negative-specific adaptations in muscle strength and hamstrings-to-quadriceps ratio.

The Role of Blood Flow Restriction Training to Mitigate Sarcopenia, Dynapenia, and Enhance Clinical Recovery

Aging is associated with progressive losses of muscle mass (sarcopenia) and strength (dynapenia) leading to reduced functional capacity. Traditional aerobic and resistance exercises are commonly recommended to enhance health and mitigate aging-related performance concerns. Recently, blood flow restriction (BFR) exercise has gained scientific merit as a hybrid aerobic and resistance exercise intervention that may be suitable for application in older adults and following musculoskeletal injury to both mitigate and treat the resulting sarcopenia or dynapenia. Muscle hypertrophy ranging from &lt;1% to 2.6% per week and muscle strength gain ranging from &lt;1% to 5.9% per week have been reported following BFR exercise training when combined with various methods (walking, body weight, elastic bands, and traditional weight training). Further, given the projected increase in orthopedic surgeries in the aging population, the anabolic potential of BFR exercise methodology has gained additional interest the area of clinical rehabilitation following musculoskeletal insult. In particular, older adults recovering from various medical procedures may benefit from BFR exercise in order to regain muscular strength and size during recovery to avoid any additional complications from anabolic resistance, weakness, or disuse. Although care should be taken when selecting BFR exercises over traditional therapy interventions, there is evidence BFR exercise is a suitable intervention to mitigate sarcopenia and dynapenia and enhance muscle strength and mass recovery following various clinical conditions. Further, as BFR exercise provides an additional intervention to improve functional capacity by increasing muscle strength, mass and endurance, it’s utility in mitigating sarcopenia and dynapenia in at risk individuals (ie, frail elderly, postoperative) is becoming more apparent.

Comparison of Integrated and Isolated Training on Performance Measures and Neuromuscular Control

Traditional weight training programs use an exercise prescription strategy that emphasizes improving muscle strength through resistance exercises. Other factors, such as stability, endurance, movement quality, power, flexibility, speed, and agility are also essential elements to improving overall functional performance. Therefore, exercises that incorporate these additional elements may be beneficial additions to traditional resistance training programs. The purpose of the study was to compare the effects of an isolated resistance training program (ISO) and an integrated training program (INT) on movement quality, vertical jump height, agility, muscle strength and endurance, and flexibility. The ISO program consisted of primarily upper and lower extremity progressive resistance exercises. The INT program involved progressive resistance exercises, and core stability, power, and agility exercises. Thirty subjects were cluster randomized to either the ISO (n = 15) or INT (n = 15) training program. Each training group performed their respective programs 2 times per week for 8 weeks. The subjects were assessed before (pretest) and after (posttest) the intervention period using the following assessments: a jump-landing task graded using the Landing Error Scoring System (LESS), vertical jump height, T-test time, push-up and sit-up performance, and the sit-and-reach test. The INT group performed better on the LESS test (pretest: 3.90 ± 1.02, posttest: 3.03 ± 1.02; p = 0.02), faster on the T-test (pretest: 10.35 ± 1.20 seconds, posttest: 9.58 ± 1.02 seconds; p = 0.01), and completed more sit-ups (pretest: 40.20 ± 15.01, posttest: 46.73 ± 14.03; p = 0.045) and push-ups (pretest: 40.67 ± 13.85, posttest: 48.93 ± 15.17; p = 0.05) at posttest compared with pretest, and compared with the ISO group at posttest. Both groups performed more push-ups (p = 0.002), jumped higher (p < 0.001), and reached further (p = 0.008) at posttest compared with that at pretest. Performance enhancement programs should use an integrated approach to exercise selection to optimize performance and movement technique benefits.

Olympic Weightlifting Training Causes Different Knee Muscle–Coactivation Adaptations Compared with Traditional Weight Training

The purpose of this study was to compare the effects of an Olympic weightlifting (OL) and traditional weight (TW) training program on muscle coactivation around the knee joint during vertical jump tests. Twenty-six men were assigned randomly to 3 groups: the OL (n = 9), the TW (n = 9), and Control (C) groups (n = 8). The experimental groups trained 3 d · wk(-1) for 8 weeks. Electromyographic (EMG) activity from the rectus femoris and biceps femoris, sagittal kinematics, vertical stiffness, maximum height, and power were collected during the squat jump, countermovement jump (CMJ), and drop jump (DJ), before and after training. Knee muscle coactivation index (CI) was calculated for different phases of each jump by dividing the antagonist EMG activity by the agonist. Analysis of variance showed that the CI recorded during the preactivation and eccentric phases of all the jumps increased in both training groups. The OL group showed a higher stiffness and jump height adaptation than the TW group did (p < 0.05). Further, the OL showed a decrease or maintenance of the CI recorded during the propulsion phase of the CMJ and DJs, which is in contrast to the increase in the CI observed after TW training (p < 0.05). The results indicated that the altered muscle activation patterns about the knee, coupled with changes of leg stiffness, differ between the 2 programs. The OL program improves jump performance via a constant CI, whereas the TW training caused an increased CI, probably to enhance joint stability.

The Effects of a Functional Vs. Traditional Pre-season Resistance Training Program on Athletic Performance

Functional training is a form of resistance training that involves multijoint, multiplanar exercises that simulate the movement of actions common in sports. This type of training specifically targets posture, technique, neuromuscular coordination and core activation. PURPOSE: The purpose of this study was to examine the differences in adaptations made by division three men's baseball players on a functional resistance training program vs. a traditional resistance training programs during a 3 week pre-season. METHODS: Twenty-three healthy division three men's baseball players were assigned to begin either three weeks of functional training (n=12) or three weeks of traditional weight training (n=11). Exercises utilized in the functional training program were matched to those used in the traditional training program so that similar muscle groups were being stressed. Both groups completed their programs with similar volume and intensity. Athletic performance was measured using a battery of tests before and after the pre-season period, which included: vertical jump, medicine ball rotational toss, triple hop, t-test, postural sway assessment, 60 yd dash, 1 repetition maximum (1RM) squat, and 1RM bench press. Data was analyzed using a 2 (training) × 2 (time) ANOVA with repeated measures. RESULTS: There were no significant main effects (training or time) or interaction effects for any of the following measures of athletic performance: strength, as measured by the 1RM bench press and 1RM squat; speed as measured by the 60yd dash; or agility as determined by the T-test. Our analysis revealed that there was a significant main effect (p≤.05) for time in the medicine ball rotational toss (pre= 10.38 + 1.33; 11.71 + 0.85) and in the triple hop (pre= 6.37 + 0.49; post= 6.69 + 0.53). There was a significant main effect (p≤.05) for condition in the vertical jump. The traditional group's mean improvement was 2.08cm while the functional group's mean improvement was 0.42cm. CONCLUSION: Both training groups showed gains in athletic performance which were specific to the type of training performed. The results indicate that both functional resistance training and traditional weight training elicit gains in markers of athletic performance in division three collegiate baseball players after a preseason lasting just 3 weeks in duration.

Athletic Performance Assessment Of Swat And Patrol Police Officers Over A 12-week Training Program

Law enforcement, especially Tactical Operations Officers (SWAT) rely on strength and power not just for performance of their job, but in some cases, in life and death situations. Sports athletes have been trained and tested to these standards but this has been lacking in law enforcement populations. PURPOSE: The aim of this study was to evaluate physical performance of police officers in both SWAT (SO) and patrol officer (PO) groups before, during and after a training program focusing on strength and power development. METHODS: Eight healthy male sworn SWAT officers SO (age= 35.5 ± 7.5 yr, mass=100.0 ± 19.6 Kg, height= 184.4 ± 8.5 cm (average ± SD)) and eight PO (age= 36.1 ± 8.2 yr, mass= 91.2 ± 13.1 Kg and height= 176.4 ± 7.9 cm) were tested for anaerobic power (AP) output using the Margaria-Kalamen Test, estimated VO2max (VO), body composition (%BF), isometric leg strength (LS), and flexibility (sit and reach) prior to training, after 6 weeks and after 12 weeks of training. The training program focused on strength and explosive power in an undulating periodization format. Subjects trained four days per week with functional and traditional weight training exercises in each session. RESULTS: There were no significant differences (p>0.05) prior to training between SO and PO in age, height, total body mass, lean body mass (75.6 ± 11.4 Kg), %BF (20.0 ± 5.9%), LS (149.5 ± 34.9 Kg), VO (49.0 ± 14.0 ml/kg/min) and flexibility (47.4 ± 7.7 cm). Total body mass, flexibility and VO did not change over time. Lean body mass and LS increased over 12 weeks by 3.25% and 15.5%, respectively, in both groups (p≤0.001). %BF decreased by 13.1% over the 12 weeks in both groups (p≤0.001). AP was not different between groups prior to training (170.6 ± 27.6 Kg*m/s), though it increased by 13.5% (p≤0.001) over 12 weeks of training in the SO but not at all in the PO. CONCLUSIONS: The training program was successful in improving lean body mass, reducing percent body fat and increasing LS in both the PO and SO groups. The SO group had a greater response to training in AP compared to the PO group. The reason for this is unclear, especially considering similar starting points. One possibility is greater motivation during training and testing in the SO group.

Effectiveness of Traditional and Sling Exercise Strength Training in Novice Women

Strength training programs often combine closed (CKCE) and open (OKCE) kinetic chain exercises. Several studies report that CKCE may be more effective than OKCE in improving performance related measures in lower body training. Our lab recently found upper-body CKCE was as effective as OKCE training for strength gains and that CKCE was more effective than OKCE for improving throwing performance. To our knowledge the effectiveness of a strength-training program that uses exclusively CKCE is unknown. PURPOSE: The present study compared the effectiveness of a CKCE training program and OKCE training program on several strength and balance measures in novice female strength trainers. Novice females were chosen as they are oftentimes intimidated by a traditional weight training setting. METHODS: Eighteen participants were randomized to one of two training interventions: OKCE with traditional exercises, and CKCE with sling-based exercises. Participants completed six sets of strength training exercises per week for 13 weeks. Pre- and post-training evaluation included: 1 RM leg and bench press; maximum sling exercise pushups; isokinetic concentric phase peak torque and peak power for knee flexion and extension and for shoulder internal and external rotation; lateral step-down test; and the anterior, posteromedial, and posterolateral components of the Star Excursion Balance Test. RESULTS: The OKCE group (bench press pre x = 67.5 ± 11.7, bench press post x = 80.6 ± 18.8, leg press pre x = 111.7 ± 62.8, leg press post x = 190.0 ± 71.2 lb) and CKCE group (bench press pre x = 74.4 ± 16.8, bench press post x = 83.8 ± 13.3, leg press pre x = 187.5 ± 74.0, leg press post x = 238.8 ± 96.3 lb) improved 1RM leg press (p<0.0001) and 1RM bench press (p = 0.0001). There was a significant group × time interaction (p<0.001) for sling exercise push-ups (OKCE pre = 5.8 ± 10.2, OKCE post = 5.5 ± 8.9, CKCE pre = 7.6 ± 6.9, CKCE post = 19.3 ± 6.4). For all isokinetic measures, including peak torque (PT) and peak power (PP), significant increases were observed pre to post training for knee extension, knee flexion, shoulder internal rotation, and shoulder external rotation (improvements ranged from 4.5 to 26%), with no differences observed in improvement between groups. Both OKCE and CKCE strength training elicited similar changes in balance with the exception of the posterolateral direction measure, where CKCE training significantly improved balance and OKCE resulted in a slight decline in balance. CONCLUSIONS: CKCE training is equally as effective as OKCE training in eliciting improvements during the initial phases of a strength-training program in novice women. The fact that only CKCE improved sling exercise push ups supports previous findings suggesting functional superiority of CKCE. PRACTICAL APPLICATIONS: Novice female strength trainers are often hesitant to begin an OKCE program due to intimidation and fear of a weight room. These women may be more inclined to undertake a CKCE training program that can be conducted outside of a weight room and can substitute CKCE for OKCE without a detrimental effect on strength. Although only novice females were examined, data from the present study as well data from previous studies indicate substituting sling based CKCE for traditional OKCE is effective for both strength gains and functional improvement.

Effect Of Power Assistive Exercise On Muscular Strength In Elderly Women

A prominent age-associated malady is the 40%-50% loss of muscle strength and compromised muscle strength and stability is associated with a frequency of falls. Resistance training is an effective means to reverse muscle atrophy in the elderly; however, elderly may be hesitant in engaging in traditional weight training. Standard weight lifting to those unfamiliar with resistance training can be both intimidating and hazardous. Power assistive exercise allows participants to apply force with, rather than against the movement of motorized levers. Thus, reducing the chance of injury and allowing the participant to work at his/her own comfort level, yet requiring muscle contractions. PURPOSE: To assess the effectiveness of power assisted exercises on muscle strength and functional capacity of elderly participants. METHODS: Female subjects (N=49) (Mean age 79.4 ±9.8 yrs) were separated into control (C=12) and exercise (E=27) groups. The E group trained 12 weeks, 2/wk for 30 min per session. Training involved six machines designed for trunk, upper and lower body muscles. Pre- and post- measures were collected on: arm curl (AC), bench press (BP), leg extension (LE), triceps extension (TE), chair stand (CS), and balance (BL). Data were treated with repeated measures ANOVAs. RESULTS: Analysis yielded significant E group improvements in the all variables: arm curl (p=0.0050), bench press (p<0.000), leg extension (p<0.000), triceps extension (p<0.000), chair stand (p=0.003), and balance (p<0.000) when compared to the control group. CONCLUSIONS: Proportional E group improvements were: AC= 30%, BP= 53%, LE = 24%, TE = 22%, CS = 35% and BL = 33%. While the increase in strength was noteworthy, the significant enhancement in balance was an additional benefit. Correlations between leg strength and balance were significant, suggesting that improvement in leg strength paralleled an increase in stability as measured by the Berg's Balance Scale. The use of the power assisted machines provides a safe alternative to improve both strength and balance in the elderly.

Development of an Interval Prone Bridge Test to Evaluate Abdominal Stability in Healthy Adults

Traditional weight training programs feature alternating periods of exercise and recovery. In contrast, core stabilization tests used in wellness and fitness programs are performed continuously until volitional fatigue, which may lead to reduced adherence to fitness testing protocols. PURPOSE: To develop an interval prone bridge fitness test to assess core stability in healthy adults (ages 18-39 years). METHODS: Participants performed a prone bridge maneuver in alternating 15-sec work and 5-sec rest intervals with participants' RPE scores (0-10) recorded at the end of each work interval. The RPE score reported after 95 sec (RPE-95) was used to predict total interval prone bridge endurance time along with participants' self-reported level of physical activity (PA; sedentary = 0, low active = 1, active = 2, very active = 3). RESULTS: Multiple linear regression was employed to generate the following prediction equation (Total time (sec) = 300.0 - (23.4 × RPE-95) + (17.7 × PA); R =.86, SEE = 32.98 sec). Each predictor variable was statistically significant (RPE-95, p <.0001; PA, p = 0.006) and cross validation procedures using PRESS (predicted residual sum of squares) statistics revealed minimal shrinkage (Rp =.85 and SEEp = 32.89 sec). The mean and standard deviation (±SD) for the total duration of the interval prone bridge test and the RPE-95 data were 179.9 ± 65.2 sec and 6.3 ± 2.2, respectively. To assess test-retest reliability, a second test was completed about 48 hours after the first test. Reliability analyses (n = 45) yielded an acceptable test-retest intraclass reliability coefficient (ICC =.95, SEM = 12.7 sec) when comparing total interval prone bridge endurance times across days. CONCLUSION: The proposed interval prone bridge fitness test, and accompanying regression model, yields a relatively accurate estimate of total interval prone bridge test time in healthy men and women, using both RPE-95 and PA data.

Online Weight Training

The purpose of this study was to determine how a traditional weight training class compared to nontraditional classes that were heavily laden with technology. Could students learn resistance exercises by watching video demonstrations over the Internet? Three university weight training classes, each lasting 16 weeks, were compared. Each class had the same curriculum and workout requirements but different attendance requirements. The online group made extensive use of the Internet and was allowed to complete the workouts on their own at any gym that was convenient for them. Seventy-nine college-aged students were randomized into 3 groups: traditional (n = 27), hybrid (n = 25), and online (n = 27). They completed pretest and posttest measures on upper-body strength (i.e., bench press), lower-body strength (i.e., back squat), and knowledge (i.e., written exam). The results indicated that all 3 groups showed significant improvement in knowledge (p < 0.05). The online group did not require the students to attend class and may have resulted in significantly lower scores on the bench press (p < 0.05) and squats (p < 0.05). This study indicates that an online weight training course may improve knowledge but not strength. Possible reasons for a lack of improvement in the online group included lack of motivation, low accountability, and the possibility that the self-reported workouts were not accurate. These results suggest that there is a limit to how much technology can be used in a weight training class. If this limit is exceeded, some type of monitoring system appears necessary to ensure that students are actually completing their workouts.