Weight Training Class Research Articles

Effect Of 8-week Weight Training Class On PSPP Among Weight-preoccupied College Age Women

PURPOSE The college years represent an ideal time to instill healthful lifestyle practices such as regular physical activity, however effective strategies for doing so have not yet been identified. Physical activity levels have been shown to be related to Physical Self-Perception Profile (PSPP) scores, but little is known about how PSPP changes in response to exercise and whether this survey can be used to assess program effectiveness. Weight training (WT) has many health benefits for women, yet women are less likely to engage in strength building exercise than men, perhaps because of misconceptions about the effect of WT on body size. Thus, one of the objectives of the current pilot study was to assess the effect of engaging in a formal WT program on PSPP scores in young women who have heightened concerns about body appearance and thus might be averse to engaging in WT. METHODS Subjects consisted of college age women who met the criteria of no regular WT within the last 12 mths and increased preoccupation with body weight. Subjects enrolled in an activity course and received comprehensive instruction on proper technique prior to beginning an 8-wk progressive program targeting all major muscle groups. They completed the PSPP and other surveys before and after the program. RESULTS WT significantly increased 1RM strength (bench press, p<0.001; leg press, p=0.001) and body weight (p<0.001). WT significantly increased (p<0.005) PSPP physical self-worth, indicating that the subjects felt happier overall in regards to their physical self. All other PSPP subscale scores increased, but not significantly. However, positive changes in the PSPP conditioning score (perceptions of physical conditioning) was significantly related to improved feelings assessed by the Eating Disorders Inventory, such as decreased drive for thinness (DT, p<0.05) and body dissatisfaction (BD, p<0.005). Also, improvements in the PSPP strength score (perceived strength and muscular development) was related to decreased DT (p<0.01) and BD (p=0.078). Positive change in the PSPP conditioning score was also significantly correlated to positive changes in global self-esteem (Rosenberg, 1965) and self-concept clarity (Campbell, 1996). CONCLUSIONS These results suggest that a brief, progressive WT program that improves muscular strength leads to improved feelings about the self in young women. Follow-up is needed to determine if immediate changes in PSPP predict long-term physical activity behavior and feelings about the self. These preliminary findings also suggest that college campuses are ideally suited to promote positive attitudes and behaviors that have significant health impact.

Soy versus whey protein bars: Effects on exercise training impact on lean body mass and antioxidant status

BackgroundAlthough soy protein may have many health benefits derived from its associated antioxidants, many male exercisers avoid soy protein. This is due partly to a popular, but untested notion that in males, soy is inferior to whey in promoting muscle weight gain. This study provided a direct comparison between a soy product and a whey product.MethodsLean body mass gain was examined in males from a university weight training class given daily servings of micronutrient-fortified protein bars containing soy or whey protein (33 g protein/day, 9 weeks, n = 9 for each protein treatment group). Training used workouts with fairly low repetition numbers per set. A control group from the class (N = 9) did the training, but did not consume either type protein bar.ResultsBoth the soy and whey treatment groups showed a gain in lean body mass, but the training-only group did not. The whey and training only groups, but not the soy group, showed a potentially deleterious post-training effect on two antioxidant-related related parameters.ConclusionsSoy and whey protein bar products both promoted exercise training-induced lean body mass gain, but the soy had the added benefit of preserving two aspects of antioxidant function.

Physical Self-Concept and Strength Changes in College Weight Training Classes

(2002). Physical Self-Concept and Strength Changes in College Weight Training Classes. Research Quarterly for Exercise and Sport: Vol. 73, No. 1, pp. 113-117.

Students’ Participation Styles in Two University Weight Training Classes

The purpose of this study was to describe the participation styles of students enrolled in two basic instruction weight training classes. The students’ participation styles fell somewhere on a continuum between slackin’ and sweatin’. Through the use of class observations and interviews with the students and the instructors, six styles of participation were identified within both of these categories. Four participation styles were revealed in the slackin’ category. These were (a) socializers, (b) manipulators, (c) underachievers, and (d) minimalists. The two styles identified in the sweatin’ category were (a) sidekicks and (b) ex-athletes. The transtheoretical model for behavior modification was used to describe the students’ activity levels in the classes and predict exercise adherence among the twelve participants. Further in-depth studies are needed to assess the state of basic instruction program classes within individual programs and classes throughout the nation.

STATE ANXIETY RESPONSES TO ACUTE WEIGHT TRAINING OR STEP AEROBIC EXERCISE ACROSS 8-WK OF TRAINING

1152 Research consistently indicates state anxiety reductions occur following acute aerobic exercise, whereas findings on acute weight training are less conclusive. However, it is unclear if state anxiety responses are moderated with training. In an effort to address this issue, state anxiety (SAI-Y1) responses to acute exercise were assessed in 42 adults (28 women, 14 men, mean age=20.3, SD=2.6) who had enrolled in beginning weight training or step aerobic exercise classes. State anxiety was assessed immediately prior to and 10-min following 50-min exercise sessions during the first, fourth, and eighth weeks of 16-week courses. Exercise intensity was self-prescribed but participants were instructed to maintain intensity of each activity between 70-80% of their own maximum. Repeated measures ANOVA revealed that state anxiety decreased (p<0.05) for aerobic and weight training exercise at wk-1 and wk-8, but not wk-4. To determine if responses were influenced by initial anxiety levels participants were grouped into cases in which baseline state anxiety was either >40 or <40. ANOVA revealed that state anxiety decreased significantly (p<0.05) in the aerobic exercise condition irrespective of time or baseline anxiety (high: 49.7 to 40.4; low: 29.9 to 26.8). In the case of weight training, anxiety was significantly (p<0.05) reduced only for persons whose baseline anxiety was equal to or above 40 (high: 47.6 to 38.5; low: 29.6 to 29.5). The results indicate each exercise mode was associated with significant reductions in state anxiety that appear not to be altered at 8-wk of training. However, only aerobic exercise was effective in reducing state anxiety in persons with low baseline values.

The Accuracy of Prediction Equations for Estimating 1-RM Performance in the Bench Press, Squat, and Deadlift

ABSTRACTThis study was done to determine the accuracy of 7 equations for predicting a 1-RM from repetitions to fatigue for the bench press, squat, and deadlift. Subjects, 67 untrained college students (40 M, 27 F) who were enrolled in weight training classes, participated in four 45-min practice ses

Predicting the Caloric Cost of the Parallel Back Squat in Women

This study examined the relationship between work done and caloric cost during the parallel back squat. While much data are available on caloric and oxygen costs of jogging, cycling, and other physical activities, relatively little is known about the caloric cost of specific weight training exercises. Subjects were 25 women experienced in squatting through formal weight training classes or athletic conditioning workouts. Oxygen consumption was measured by standard open-circuit spirometry; nonprotein RER was used to determine caloric expenditure. External work done was calculated as weight × repetitions × vertical distance traversed by the bar. The latter was determined by analyzing videotaped exercise sessions. An R of 0.91 for external work done and net caloric cost (gross − resting), significant at 0.001, indicated that caloric cost during squats can be predicted with an acceptable degree of accuracy. The regression equation calculated was: kilocalories = 0.071 · kgm + 2.41.

The Effects of a Structured Curriculum on Nutrition and Fitness Knowledge and Attitude in an Introductory College Weight Training Class

With the health care system's increased emphasis on disease prevention as opposed to treatment, many wellness efforts are directed at adult audiences, often emphasizing fitness or nutrition. Substantial evidence exists that providing knowledge may change attitude and affect the lifestyles of younger persons, and that incorporating both exercise and nutrition provides a more well-rounded understanding of disease prevention. The purpose of this study was to assess the effects of a structured nutrition and fitness curriculum on nutrition and fitness knowledge and nutrition and fitness attitude in an introductory college weight training class. The study involved 99 college students registered for four sections of an introductory college weight training class. Subjects were mostly male (68%), freshmen and sophomores (78%), with an average age of 18.6. Two classes were randomly assigned to each of the two treatments -- exercise/ education (experimental) or exercise only (control). The experimental group received fifteen 30-minute lessons in nutrition (6) and fitness (9), comprising half of their class time over an eight week period; the control group received no educational units, but used all class time exclusively for exercise. The four dependent variables (fitness knowledge, nutrition knowledge, fitness attitude, and nutrition attitude) were measured using three existing instruments, which had been adapted for the purposes of this project. The instruments were administered in a pre-test post-test experimental design, using repeated measures analysis of variance to determine the differences between the groups on the four variables. For both fitness knowledge and nutrition knowledge, the total sample exhibited a significant increase (p<.0001), while the experimental group demonstrated a significantly greater increase (p<.0001) than did the control group. The total sample demonstrated a significant increase for both fitness attitude (p<.000l) and nutrition attitude (p<.01), with no significant difference between the two groups. Although the increase in nutrition attitude was somewhat greater for experimental subjects than for control subjects, the difference did not reach statistical significance. Results indicate that participation in weight training alone positively impacted on all variables, suggesting that involvement in physical activity may have caused subjects to seek more information and change their attitudes in a positive direction. It is suggested that the knowledge acquired by experimental subjects, while not associated with a greater increase in attitude score, may in fact serve as a resource and/or provide motivation after participation in a structured activity program has ended.

The Effects of Assigned and Self-Set Goals on Task Performance

This study investigated the effect of three goal-setting conditions (self-set, assigned, and control) and two levels of self-motivation (medium and high) on the performance of females participating in 12 university weight training classes (N = 252). The subjects' levels of self-motivation were assessed via Dishman, Ickes, and Morgan's (1980) Self-Motivation Inventory (SMI). The baseline and performance trials were analyzed in a 3 × 2 × 10 (Goal Condition × Motivation Level × Trial) ANCOVA design, with repeated measures on the last factor and baseline as the covariate. A significant interaction of goal-setting groups and trials was found. Planned comparisons indicated that the assigned goal group was statistically superior to the control and to the self-set groups from Trial 3 through retention. In addition, the two goal-setting groups were statistically superior to the control group at the seventh through retention trials. The subjects' SMI levels were not found to moderate the effect of goal setting on performance.

Stature Variables as Discriminators of Foot Contact during the Squat Exercise in Untrained Females

Previous research indicates that stature variables (height [HT], torso length [TL], femur length [FL] are potent discriminators of complete foot contact with the ground during the parallel squat exercise for males in a beginning weight training program. The purpose of this study was to determine if the same variables are also potent discriminators for untrained females. Females in beginning weight training classes (n = 26, X age = 20.8 ± 2.9 years) were measured for the three stature variables. After two weeks of introductory instruction and familiarization with the exercise, each subject performed three parallel squats with a 20-kg barbell across the top of the trapezius, and with feet shoulder width apart. Those able to maintain complete foot contact with the ground were classified as successful (n = 19), and all others as unsuccessful (n = 7). A correlation matrix revealed that none of the three stature variables shared more than 53 percent common zero-order variance (r2). A full-model multiple discriminant analysis correctly classified only 77 percent of the subjects (N.S., p > 0.05). The relative contribution of each variable to the explained variance from the discriminant function include FL (49.0 percent), TL (29.8 percent) and HT (0.8 percent). These data indicated that stature variables are equally potent discriminators of proper foot contact during the squat exercise for females as for previously investigated males, but that the most potent discriminator for females (femur length) was different than that previously found for males (height). Furthermore, 20.4 percent of the variance was not explained, indicating that factors other than HT, TL or FL contribute to improper foot contact during the squat exercise with untrained females.

Stature Variables as Discriminators of Foot Contact during the Squat Exercise in Untrained Females

Previous research indicates that stature variables (height [HT], torso length [TL], femur length [FL] are potent discriminators of complete foot contact with the ground during the parallel squat exercise for males in a beginning weight training program. The purpose of this study was to determine if the same variables are also potent discriminators for untrained females. Females in beginning weight training classes (n = 26, X age = 20.8 ± 2.9 years) were measured for the three stature variables. After two weeks of introductory instruction and familiarization with the exercise, each subject performed three parallel squats with a 20-kg barbell across the top of the trapezius, and with feet shoulder width apart. Those able to maintain complete foot contact with the ground were classified as successful (n = 19), and all others as unsuccessful (n = 7). A correlation matrix revealed that none of the three stature variables shared more than 53 percent common zero-order variance (r2). A full-model multiple discriminant analysis correctly classified only 77 percent of the subjects (N.S., p > 0.05). The relative contribution of each variable to the explained variance from the discriminant function include FL (49.0 percent), TL (29.8 percent) and HT (0.8 percent). These data indicated that stature variables are equally potent discriminators of proper foot contact during the squat exercise for females as for previously investigated males, but that the most potent discriminator for females (femur length) was different than that previously found for males (height). Furthermore, 20.4 percent of the variance was not explained, indicating that factors other than HT, TL or FL contribute to improper foot contact during the squat exercise with untrained females.

Stature and Flexibility Variables as Discriminators of Foot Contact During the Squat Exercise

A problem for some novice trainees in a strength program is the inability to maintain complete foot contact with the ground during the parallel squat weight training exercise. The purpose of this study was to determine the relative contribution of selected physical characteristics in discriminating between subjects who were able to maintain complete foot contact with the floor during this exercise and those who could not. Fifty males (X age = 21.1 ± 2.67 years) in beginning weight training classes were measured for height (HT), torso length (TL), femur length (FL), mean of right and left ankle dorsi-flexion (AF), and sit and reach flexibility (SR). Each subject performed three parallel squats with a 20 kg barbell across the top of the trapezius, and with feet shoulder-width apart. Those able to maintain complete foot contact with the ground were classified as Group 1 (n = 42) and all others as Group 2 (n = 8). A correlation matrix revealed that none of the five measured variables shared more than 18 percent common zero-order variance. A full-model multiple discriminant analysis correctly classified 94 percent of the subjects. The relative contribution of each variable to the explained variance from the discriminant function included HT (36.0 percent), TL (33.0 percent), SR (9.3 percent), FL (8.8 percent), and AF (6.9 percent). These data indicate that physical stature and body segment dimensions are more potent discriminators than flexibility measures for the ability to maintain complete foot contact during the parallel squat exercise. Furthermore, tall subjects with relatively short torsos appear to have greater difficulty maintaining foot contact during this exercise than do shorter subjects with relatively long torsos.

Modification of Student Attitudes Toward Disabled Peers

This study set out to determine the effects of two disabled university students on the attitudes of students in a weight training class. University students enrolled in two general weight training classes agreed to participate in this study. They were administered the Attitude Toward Disabled Persons scale at the start and finish of a university quarter (10 weeks). Two physically disabled university students agreed to be integrated into one of the classes. T tests and an analysis of covariance revealed a significant improvement in the attitudes of students who were in the weight training class with the disabled students. Implications for systematic practicum experience for majors in areas that would have future contact with disabled populations was discussed. Peer interaction appears to have a positive significant effect on the attitudes of nondisabled students toward disabled individuals.

Alterations in Strength and Maximal Oxygen Uptake Consequent to Nautilus Circuit Weight Training

Abstract The purpose of this study was to determine the effects of a Nautilus circuit weight training program on muscular strength and maximal oxygen uptake ([Vdot]O 2 max) by comparing these effects to those produced by adhering to either a free weight (FW) strength training program or a running (R) program. Male college students who voluntarily enrolled in either a FW training class (n = 11), a Nautilus (N) circuit weight training class (n= 12), or a R conditioning class (n= 13) were subjects for this investigation. All groups participated in their respective programs 3 days per week for 10 weeks. Strength was assessed using a Cybex II isokinetic dynamometer set at an angular velocity of 60° · s −1 and a damping of 2. The FW group served as the control group for the assessment of [Vdot]O 2 max changes, while the R group served as controls for the assessment of strength differences. ANCOVA revealed that the N and R groups experienced significant (p < .01) increases in [Vdot]O 2 max expressed in L · min −...

Strength Development: Using Functional Isometrics in an Isotonic Strength Training Program

Abstract O'Shea (1969) described the use of functional isometric training in isotonic strength training programs. Maximum isometric contractions were used at isotonic contraction sticking points, the weakest combination of joint angle and muscle length, to provide maximal overload at the critical point in an isotonic lift. The purpose of the present study was to determine if a combination of functional isometrics and standard isotonic training would be superior to a standard isotonic training program in an instructional setting. Subjects were volunteer, college males enrolled in weight training classes of a required activity program. They were assigned to two training groups. The experimental group (n =33) trained for 10 weeks, 3 days per week, using a 6-to-8RMlifting regimen on the bench press. The experimental group also followed an isometric program which consisted of 6 maximal voluntary contractions at a predetermined sticking point in the bench press(BP)exercise. A power rack was adjusted to provide ...

The Effect of Depth Jumps and Weight Training on Leg Strength and Vertical Jump

Abstract In recent years, a method of plyometrics (exercises that cause a rapid lengthening of a muscle prior to contraction) called depth jumping has become a part of the training routine of many athletes. Two experiments are described in which the effectiveness of the exercises is examined. In Experiment 1, undergraduate students in beginning weight training classes trained with three different jumping programs: (1) maximum vertical jumps, (2) 0.3 m depth jumps, and (3) 0.75 m and 1.10 m depth jumps. In addition, all groups also lifted weights. In Experiment 2, a weight training class and the volleyball team at Brigham Young University-Hawaii were divided into two groups. One group lifted weights and performed 0.75 and 1.10 m depth jumps. The other group only lifted weights. In Experiment 1, the three training programs resulted in increases in one repetition maximum (1 RM) squat strength, isometric knee extension strength, and in vertical jump; however, there were no significant differences between trea...