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Influense of exercise duration in HIT strength training

High intensity training (HIT) is a variant of single-set training. It is becoming increasingly popular in strength training practice. Contrary to the large number of research on multiple-set training, empirical investigations addressing HIT are rare. There is evidence that an important factor for muscle hypertrophy is the muscle time under tension (TUT). However, scientific knowledge about the optimal length of the TUT is lacking. Therefore, the aim of the present study was to compare the effects of a rather short TUT (20–40 s) with a rather long TUT (50–70 s) during HIT strength training. Nine experienced recreational sportsmen completed a ten week HIT strength training either with the short or the long TUT.

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Polarized training: a systematic review

Background: In high performance sports, a large variety of training and periodization concepts are used in daily training. However, at present it is unclear which combination of intensity, training duration and training frequency is superior thus producing the best adaptations. A promising, yet poorly scientifically investigated concept is the concept of a polarized training periodization. Methods: Prospective Studies, which examined polarized training compared to other training concepts, were identified from searches in Cochrane Library, EMBASE, Google Scholar, PubMed, SciVerse Science Direct and Web of Science.

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Increase in explosive strength using sensorimotor training: a study of acute effects

The knowledge of the effects of conditioning muscle activities on the following performances is highly relevant in professional sports. In this paper, an attempt was made to analyse the direct effects of a sensorimotor training (SMT) on the explosive leg strength. Therefore 28 physically active subjects were randomly assigned to either an intervention group (IG) or a control group (CG). Subjects were tested on two separate days. Isometric maximum voluntary contractions were investigated in a leg press. Maximum rate of force development RFDmax as well as neuromuscular activation of the quadriceps and hamstring muscles were analysed in all subjects and compared between days.

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Validity of a 5-RM strength test for health and fitness

Appropriate alternatives to the 1-RM strength test are multiple repetition maximum strength tests, particularly considering recreational sports. In contrast to the 1-RM strength test, limited research of multiple repetition maximum strength tests has been conducted and thus causes a shortage of standardized and evaluated test protocols. Therefore, the aim of this study was to evaluate the validity of a 5-repetition maximum strength test, which excellent reliability was already confirmed, for the purposes of performance assessment and training control in recreational sports. Twenty-six healthy recreational athletes (25.9 ± 3.4 years;181.2 ± 5.1 cm;79.4 ± 8.7 kg) with at least one year experience of strength training completed two examinations, which implied a bench press exercise. In examination one, the 5-RM and the 1-RM was determined.

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Influence of performance capacity on perceived effort

This study aimed to investigate the relationship between the ability to perceive an Exertion quantified through BORG-Scale (6-20) and endurance level. Therefore 16 females and 28 males completed a lactate performance diagnostic as well as a 5000 meter course. Subjective Perception of effort was quantified according to BORG Scale (6-20). Participants were sex-divided and grouped in well endurance trained participants and not endurance trained participants. The analysis showed no clear differences between the two groups. Generally, lactate showed a closer correlative relationship with subjective perceived exertion than heart rate.

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Mountain vs city marathon: a discussion around the concept of effort and kilometers

The aim of this study was to investigate differences in course times of a mountainmarathon (Napfmarathon) versus a city Marathon. Therefore all participants of Napfmarathon were screened concerning a double participation on a city marathon (Zürich, Winterthur, Lausanne, Luzern) and the course time were compared. Of key interest was the influence of ascents and descents which were quantified according to guidelines of Youth & Sport (Jugend + Sport / Jeunesse et Sport), whereby in first approximation 100 meter of ascent, 150 meter of descent (more than 20%) and 1 km of horizontal distance were taken as a simallar performance correlat.

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Strength training and ageing: background, goals and implementation

In recent decades, increasingly greying societies have been noticed in industrialized nations. The rise in medical care necessary to manage the health of this aging population will ensue huge financial burdens on the healthcare system. The increase of age-specific diseases, compounded by declines in neuromuscular performance constitute two key reasons for a rise in the medical care of older people. Current scientific knowledge reveals that a consequence of aging is the loss of muscle mass and thus, a decrease in maximum and explosive strength.

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E-Sports – Comparison of training intensity in two commercial gaming consoles with classical ergometer training

There is a substantial lack of research comparing the effects of game console-based activities against conventional activities (aerobic, bicycle ergometer) within therapeutic and rehabilitative settings and the results are inconsistent. The aim of the study was to investigate if training with exergames (Nintendo Wii vs. Xbox 360) compared with conventional activities (bicycle ergometer) would have different effects on physiological and psychological parameters. Method: A quantitative three-armed, randomised, not-blinded study design was used. The test persons were randomly assigned to one of three activities: 1) Bicycle ergometer (n = 6); 2. Nintendo Wii game (n = 16); 3. Xbox 360 game (n = 17).

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Position paper for a a strength training programmation based on demands

Strength training guidelines tend to be based on stress factors such as relative weight, repetitions, sets, rest inbetween sets, muscle action velocity and number of sessions per week. Based on the stress-strain-concept, empirical results and training experience require additional parameters related to the molecular and cellular adaptations for an effective strength training concept. In contrast to what has generally been assumed, it is notable that the individual percentage of 1-Repetition-Maximum (1 RM) is not the intensity but only a relative training load and therefore a stress factor. Intensity is referred to here as a strain factor, operationalized as the level of effort applied to a given load.

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Analysis of different variants of squats based on the literature – a focus on overuse injuries an adaptations

In the science and practice of strength training it is sometimes suggested that the deep squat entails an increased injury risk of the lumbar spine and the knee joint. Avoiding deep flexion is believed to minimize the magnitude of knee joint forces. Because within the first 50° of knee flexion calculated retropatellar compressive stress is lower, execution of quarter or half squats is recommended when overuse injuries and degenerative changes of the patella-tendon-complex exist.