Fitness changes of Naval women following aerobic based programs featuring calisthenic or circuit weight training exercises

Two research investigations were undertaken to determine the effects of experimental aerobic/circuit weight training (A/CWT) and standard Navy aerobic/calisthenic (A/CAL) training on fitness parameters. Study I Subjects were 22 female officer and enlisted personnel aged 24 to 34 years (mean = 28.2). The women followed a 10-week A/CWT program working at an intensity of 60% of determined one repetition maximum (1RM). These women showed significant (p less than 0.05) improvements in dynamic muscular strength, muscular endurance, and stamina. Only upper torso static strength was unaffected by training. Study II Participants were 115 female recruits aged 17 to 34 years (mean = 20.4). They were randomly assigned to one of three training groups: 1) aerobic/calisthenic training (A/CAL) (N = 58); 2) aerobic/circuit weight training at 40% (A/CWT-40) of maximum strength determined for a single repetition (1RM) of the lifting exercises (N = 26); and 3) aerobic/circuit weight training at 70% (A/CWT-70) of determined 1RM (N = 30). Results showed that standard recruit A/CAL training did not significantly (p less than 0.05) enhance upper torso dynamic strength (except the lat-pulldown test) or stamina. A/CWT-70 elicited significantly (p less than 0.05) higher gains in several tests of upper torso strength than A/CAL or A/CWT-40. These results suggest that A/CWT offers a way to develop the required upper torso strength of Navy women.     

Effect of equated continuous and interval running programs on endurance performance and jump capacity

We evaluated the effect of 2 different interval and continuous training programs on the maximal aerobic speed (MAS), time limit at MAS (T(lim)), and on the countermovement jump (CMJ). Twenty-two physically active men were randomly distributed in an interval training group (ITG), continuous training group (CTG), and control group. The CTG and ITG performed 2 different training programs (65-70 and 90-100% of the MAS for CTG and ITG, respectively) that consisted of 3 sessions per week during a period of 8 weeks with an identical external workload (% MAS × duration in minutes). The MAS, the T(lim) and the CMJ were recorded before and after the running training programs. The data analysis showed a significant and similar improvement (p < 0.01) of the MAS for both the ITG (5.8%) and CTG (8.3%). The T(lim) and CMJ did not change significantly for either group after the training period. Our results indicate that 8 weeks of continuous or interval running programs with externally equated load led to similar improvements in the MAS without changing T(lim) and CMJ performance in moderately trained nonrunners.     

Changes in skill and physical fitness following training in talent-identified volleyball players

This study investigated the effect of a skill-based training program on measurements of skill and physical fitness in talent-identified volleyball players. Twenty-six talented junior volleyball players (mean +/- SE age, 15.5 +/- 0.2 years) participated in an 8-week skill-based training program that included 3 skill-based court sessions per week. Skills sessions were designed to develop passing, setting, serving, spiking, and blocking technique and accuracy as well as game tactics and positioning skills. Coaches used a combination of technical and instructional coaching, coupled with skill-based games to facilitate learning. Subjects performed measurements of skill (passing, setting, serving, and spiking technique and accuracy), standard anthropometry (height, standing-reach height, body mass, and sum of 7 skinfolds), lower-body muscular power (vertical jump, spike jump), upper-body muscular power (overhead medicine-ball throw), speed (5- and 10-m sprint), agility (T-test), and maximal aerobic power (multistage fitness test) before and after training. Training induced significant (p < 0.05) improvements in spiking, setting, and passing accuracy and spiking and passing technique. Compared with pretraining, there were significant (p < 0.05) improvements in 5- and 10-m speed and agility. There were no significant differences between pretraining and posttraining for body mass, skinfold thickness, lower-body muscular power, upper-body muscular power, and maximal aerobic power. These findings demonstrate that skill-based volleyball training improves spiking, setting, and passing accuracy and spiking and passing technique, but has little effect on the physiological and anthropometric characteristics of players.     

Effects of continuous and interval running training on serum growth and cortisol hormones in junior male basketball players

Effects of two different eight-week aerobic training programs consisting of continuous (CR) or extensive interval running (IR) on serum growth (GH) and cortisol hormones in 33 male basketball players aged 15-16 were assessed. The CR group ran 4.8 km and the IR group ran 4 x 1.2 km, using equal work-to-rest ratio, three times per week. Aerobic power scores of all subjects and anaerobic power marks of the training subjects increased (p<0.01). Upon exertion, though serum GH levels increased in both exercise groups (p<0.01) prior to and following training; cortisol levels increased only in the IR group prior to training, and in both exercise groups following training (p<0.05). Following the eight week period, resting cortisol levels rose in the training (p<0.05) and control (p<0.01) groups. To conclude, an 8-week training program consisting of continuous or extensive interval running has been effective on acute GH and cortisol secretion in 15-16 year-old male athletes.     

Changes of rat respiratory and locomotory muscles during aerobic exercise training in continuous and interval regimens

Male Wistar rats were treadmill-trained for 8 weeks using one of the two regimens: with the constant running speed or with alternating high-speed and low-speed intervals. Both training regimens led to an increase of rat aerobic capacities and to a higher citrate synthase activity in the medial head of gastrocnemius muscle. No differences between the effects of two training regimens were observed. However, in contrast to constant-speed training the interval one resulted in myocardium hypertrophy and also in less pronounced changes in diaphragm muscle, such as slow-direction shift of myosin phenotype and reduction of muscle fiber cross-sectional area. Neither of the training regimens had an effect on corticosterone and thyroid hormones levels in rat blood, whereas the interval training resulted in a higher level of testosterone. Anabolic influence of testosterone during interval aerobic training may be favorable for heart hemodynamic capacity and force characteristics of the diaphragm.     

Cardiovascular response to interval and continuous training in women.

Three groups of five women (age = 18--25 years) participated in a 12-week training program. Cardiovascular responses up to 85% VO2 max to interval (ITG) and continuous (CTG) training were studied in two groups, before training and after 4, 8, and 12 weeks of training four times per week. A control group was assessed before and after 6 and 12 weeks. Both exercise groups demonstrated significant increases in Cao2--Cvo2 after 8 weeks with only slight further increases after 12 weeks (CTG = 8.9%, ITG = 20.0% at 85% VO2 max). No significant changes were noted in either group in SV (+ 5 ml ITG, + 9 ml CTG) or in their Qc. These results indicated that, in response to high intensity training, women may demonstrate similar cardiovascular adaptations to training as have been observed for men.     

Effects of self-paced high-intensity interval training and moderate-intensity continuous training on the physical performance and psychophysiological responses in recreationally active young adults

This study aimed to compare the effects of 8-week self-paced high-intensity interval training (HIIT) vs. self-paced moderate-intensity continuous training (MICT) on the physical performance and psychophysiological responses of young adults. Twenty-eight recreationally active young adults (age: 21.1 ± 1.6 years) were randomly assigned to either the self-paced HIIT (n = 14) or the MICT (n = 14) group training protocol. The HIIT consisted of two 12–24 x 30 seconds of high-intensity runs interspersed by 30 seconds of recovery. The MICT completed 24–48 minutes of continuous running. Before and after the 8-week interventions the following tests were completed: maximum oxygen consumption (V̇O_2max) estimated from the Yo-Yo Intermittent Recovery Test level 1 (YYIRTL-1), repeated sprint ability (RSA), 10–30-m sprint test, change of direction test (T-drill), countermovement jump (CMJ) and squat jump (SJ), and triple hop distance test (THD). Training rating of perceived exertion (RPE) and physical activity enjoyment scale (PACES) were assessed during the training programme. The HIIT resulted in greater improvement in YYIRTL-1, V̇O_2max, RSA and T-drill performances compared to the MICT. Furthermore, RPE and PACES values were higher in the HIIT than the MICT. This study suggested that self-paced HIIT may be a more effective training regime to improve aerobic fitness with greater physical enjoyment in recreationally active young adults.     

Frequency and duration of interval training programs and changes in aerobic power.

This study was designed to ascertain whether 7- and 13-wk interval training programs with training frequencies of 2 days/wk would produce improvement in maximal aerobic power (VO2max) comparable to that obtained from 7- and 13-wk programs of the same intensity consisting of 4 training days/wk. Sixty-nine young healthy college males were used as subjects. After training, there was a significant increase in VO2max (bicycle ergometer, open-circuit spirometry) that was independent of both training frequency and duration. However, there was a trend for greater gains after 13 wk. Maximal heart rate (direct lead ECG) was significantly decreased following training, being independent of both training frequency and duration. Submaximal VO2 did not change with training but submaximal heart rate decreased significantly with greater decreases the more frequent and longer the training. Within the limitations of this study, these results indicate that: 1) maximal stroke volume and/or maximal avO2 difference, principle determinants of VO2max, are not dependent on training frequency nor training duration, and 2) one benefit of more frequent and longer duration interval training is less circulatory stress as evidenced by decreased heart rate, during submaximal exercise.     

Changes in movement variability and task performance during a fatiguing repetitive pointing task

Changes in neuromuscular strategies employed with fatigue during multi-joint movements are still poorly understood. Studies have shown that motor variability of individual joints increases when performing upper limb tasks to fatigue, while movement parameters related to the task goal remain constant. However, how the inter-limb coordination and its variability change during specific movement phases with fatigue is still unclear. The aim of this study was to assess the effects of neck-shoulder fatigue on shoulder and elbow kinematic variabilities, shoulder-elbow coordination and its variability, and endpoint characteristics during different phases of a forward pointing movement. Nineteen healthy young adults continuously performed a repetitive pointing task until fatigue (Borg rating of 8/10). Changes in elbow-shoulder coordination through the movement were assessed using the continuous relative phase and statistical nonparametric mapping methods. At the end of the task, muscle fatigue was evidenced by significant increases in anterior deltoid (+13%) and biceps brachii (+30%) activity. Shoulder horizontal abduction, elbow flexion variability and shoulder-elbow coordination variability were increased with fatigue at different moments of the movement cycle (shoulder: during the first 17% and most of the second half movement, elbow: from 73% to 91%, coordination: almost the whole movement). However, movement timing errors and endpoint spatial variability were mostly preserved, even with fatigue. We showed that increased variability with fatigue is not only observed in the fatigued joint (shoulder), but also in the elbow and shoulder-elbow coordination, and may have a goal of preserving global task performance.     

Effect of interval versus continuous training on cardiorespiratory and mitochondrial functions: relationship to aerobic performance improvements in sedentary subjects

The goal of the study was to determine the effects of continuous (CT) vs. intermittent (IT) training yielding identical mechanical work and training duration on skeletal muscle and cardiorespiratory adaptations in sedentary subjects. Eleven subjects (6 men and 5 women, 45 +/- 3 years) were randomly assigned to either of the two 8-wk training programs in a cross-over design, separated by 12 wk of detraining. Maximal oxygen uptake (Vo2max) increased after both trainings (9% with CT vs. 15% with IT), whereas only IT was associated with faster Vo2 kinetics (tau: 68.0 +/- 1.6 vs. 54.9 +/- 0.7 s, P < 0.05) measured during a test to exhaustion (TTE) and with improvements in maximal cardiac output (Qmax, from 18.1 +/- 1.1 to 20.1 +/- 1.2 l/min; P < 0.01). Skeletal muscle mitochondrial oxidative capacities (Vmax) were only increased after IT (3.3 +/- 0.4 before and 4.5 +/- 0.6 micromol O2 x min(-1) x g dw(-1) after training; P < 0.05), whereas capillary density increased after both trainings, with a two-fold higher enhancement after CT (+21 +/- 1% for IT and +40 +/- 3% after CT, P < 0.05). The gain of Vmax was correlated with the gain of TTE and the gain of Vo2max with IT. The gain of Qmax was also correlated with the gain of VO2max. These results suggest that fluctuations of workload and oxygen uptake during training sessions, rather than exercise duration or global energy expenditure, are key factors in improving muscle oxidative capacities. In an integrative view, IT seems optimal in maximizing both peripheral muscle and central cardiorespiratory adaptations, permitting significant functional improvement. These data support the symmorphosis concept in sedentary subjects.     

Effects of a concurrent strength and endurance training on running performance and running economy in recreational marathon runners

The purpose of this study was to investigate the effects of a concurrent strength and endurance training program on running performance and running economy of middle-aged runners during their marathon preparation. Twenty-two (8 women and 14 men) recreational runners (mean ± SD: age 40.0 ± 11.7 years; body mass index 22.6 ± 2.1 kg·m?2) were separated into 2 groups (n = 11; combined endurance running and strength training program [ES]: 9 men, 2 women and endurance running [E]: 7 men, and 4 women). Both completed an 8-week intervention period that consisted of either endurance training (E: 276 ± 108 minute running per week) or a combined endurance and strength training program (ES: 240 ± 121-minute running plus 2 strength training sessions per week [120 minutes]). Strength training was focused on trunk (strength endurance program) and leg muscles (high-intensity program). Before and after the intervention, subjects completed an incremental treadmill run and maximal isometric strength tests. The initial values for VO2peak (ES: 52.0 ± 6.1 vs. E: 51.1 ± 7.5 ml·kg?1·min?1) and anaerobic threshold (ES: 3.5 ± 0.4 vs. E: 3.4 ± 0.5 m·s?1) were identical in both groups. A significant time × intervention effect was found for maximal isometric force of knee extension (ES: from 4.6 ± 1.4 to 6.2 ± 1.0 N·kg?1, p < 0.01), whereas no changes in body mass occurred. No significant differences between the groups and no significant interaction (time × intervention) were found for VO2 (absolute and relative to VO2peak) at defined marathon running velocities (2.4 and 2.8 m·s?1) and submaximal blood lactate thresholds (2.0, 3.0, and 4.0 mmol·L?1). Stride length and stride frequency also remained unchanged. The results suggest no benefits of an 8-week concurrent strength training for running economy and coordination of recreational marathon runners despite a clear improvement in leg strength, maybe because of an insufficient sample size or a short intervention period.     

Effect of plyometric training on running performance and vertical jumping in prepubertal boys

The purpose of this study was to investigate the effect of plyometric training on running velocity (RV) and squat jump (SJ) in prepubescent boys. Fifteen boys (11.1 +/- 0.5 years) followed a 10-week plyometric program (JUMP group). Another group of 15 boys (10.9 +/- 0.7 years) followed only the physical education program in primary school and was used as the control group (CONT group). Running distances (0-10 m, 10-20 m, 20-30 m, and 0-30 m), were selected as testing variables to evaluate the training program. The total number of jumps was initially 60 per session, which was gradually increased over a period of 10 weeks to 100 per session. Results revealed significant differences between CONT and JUMP groups in RV and SJ. In JUMP group the velocity for the running distances 0-30, 10-20, and 20-30 m increased (p < 0.05), but not for the distance 0-10 m (p > 0.05). Additionally, the SJ performance of the JUMP group increased significantly, as well (p < 0.05). There was no change in either RV or SJ for the CONT group. These results indicate that plyometric exercises can improve SJ and RV in prepubertal boys. More specifically, this program selectively influenced the maximum velocity phase, but not the acceleration phase.     

The effects of interval training on oxygen pulse and performance in supra-threshold runs

The aim of this study was to examine (i) the effects of a severe interval training period on oxygen pulse kinetics (O2-p, the ratio between VO2 and heart rate), and (ii) to study the consequences of these effects on the variation of performance (time to exhaustion) during severe runs. Seven athletes were tested before and after an eight-weeks period of a specific intermittent training at v Delta 50, i.e., the intermediate velocity between the lactate threshold (vLT) and the velocity associated with VO2max (vVO2max ). During the test sessions, athletes performed an incremental test and an all-out test at the pretraining v Delta 50. After the training period they also completed an additional all-out test at the posttraining v Delta 50 (v Delta 50bis). Results showed that after training there was i) an increase in the O2-p maximal value during the incremental test (22.7 +/- 1.5 mlO2.b-1 vs. 20.6 +/- 1.5 mlO2.b-1; p < 0.04), ii) a decrease in the time to reach the O2-p steady state (TRO2-p ) at the same absolute v Delta 50 (33 +/- 7 s vs. 60 +/- 27 s; p < 0.04) and iii) an increase in the O2-p steady state duration (TSSO2-p) at the same absolute v Delta 50 (552 +/- 201 s vs. 407 +/- 106 s; p < 0.04). However, there was no relationship between the improvement of these two O 2 -p kinetics parameters (TRO2-p and TSS O2-p) and those of the performance. This study found that after an individualised interval-training program conducted at the same absolute velocity, the O2-p kinetics reached a steady state quicker and for a longer duration than before training. This is however not related with the improvement of performance.     

Changes in skeletal muscle in males and females following endurance training

Gender differences in substrate selection have been reported during endurance exercise. To date, no studies have looked at muscle enzyme adaptations following endurance exercise training in both genders. We investigated the effect of a 7-week endurance exercise training program on the activity of beta-oxidation, tricarboxylic acid cycle and electron transport chain enzymes, and fiber type distribution in males and females. Training resulted in an increase in VO2peak, for both males and females of 17% and 22%, respectively (P < 0.001). The following muscle enzyme activities increased similarly in both genders: 3-beta-hydroxyacyl CoA dehydrogenase (38%), citrate synthase (41%), succinate-cytochrome c oxidoreductase (41%), and cytochrome c oxidase (COX; 26%). The increase in COX activity was correlated (R2 = 0.52, P < 0.05) with the increase in VO2peak/fat free mass. Fiber area, size, and % area were not affected by training for either gender, however, males had larger Type II fibers (P < 0.05) and females had a greater Type I fiber % area (P < 0.05). Endurance training resulted in similar increases in skeletal muscle oxidative potential for both males and females. Training did not affect fiber type distribution or size in either gender.     

Changes in kinematic and EMG variability while practicing a maximal performance task.

This paper examines changes in the variability of electromyographic (EMG) activity and kinematics as a result of practicing a maximal performance task. Eight subjects performed rapid elbow flexion to a target in the horizontal plane. Four hundred trials were distributed equally over four practice sessions. A potentiometer at the elbow axis of rotation of a manipulandum recorded the angular displacement. The EMG activity of the biceps and the triceps brachii was monitored using Beckman surface electrodes. Limb speed increased while both target error and trajectory (velocity versus position) variability decreased. There was an increase in the absolute measure of total EMG variability (the first standard deviation at each point of the biceps and triceps waveform multiplied together). However, the coefficient of variation (the first standard deviation divided by the mean and the result multiplied by 100) of the mean amplitude value of the individual EMG bursts decreased. The variability of triceps motor time also decreased while the variability biceps motor time remained unchanged. The results demonstrated a clear relationship between kinematic and EMG variability. The EMG and the trajectory data suggest that practice resulted in greater central nervous system control over both the spatial-temporal aspects of movement and the magnitude of the biceps and triceps muscle force-impulses.     

Changes in cardiorespiratory fitness and coronary heart disease risk factors following 24 wk of moderate- or high-intensity exercise of equal energy cost.

This study was designed to investigate the effect of exercise intensity on cardiorespiratory fitness and coronary heart disease risk factors. Maximum oxygen consumption (Vo(2 max)), lipid, lipoprotein, and fibrinogen concentrations were measured in 64 previously sedentary men before random allocation to a nonexercise control group, a moderate-intensity exercise group (three 400-kcal sessions per week at 60% of Vo(2 max)), or a high-intensity exercise group (three 400-kcal sessions per week at 80% of Vo(2 max)). Subjects were instructed to maintain their normal dietary habits, and training heart rates were represcribed after monthly fitness tests. Forty-two men finished the study. After 24 wk, Vo(2 max) increased by 0.38 +/- 0.14 l/min in the moderate-intensity group and by 0.55 +/- 0.27 l/min in the high-intensity group. Repeated-measures analysis of variance identified a significant interaction between monthly Vo(2 max) score and exercise group (F = 3.37, P < 0.05), indicating that Vo(2 max) responded differently to moderate- and high-intensity exercise. Trend analysis showed that total cholesterol, low-density lipoprotein cholesterol, non-high-density lipoprotein cholesterol, and fibrinogen concentrations changed favorably across control, moderate-intensity, and high-intensity groups. However, significant changes in total cholesterol (-0.55 +/- 0.81 mmol/l), low-density lipoprotein cholesterol (-0.52 +/- 0.80 mmol/l), and non-high-density lipoprotein cholesterol (-0.54 +/- 0.86 mmol/l) were only observed in the high-intensity group (all P < 0.05 vs. controls). These data suggest that high-intensity training is more effective in improving cardiorespiratory fitness than moderate-intensity training of equal energy cost. These data also suggest that changes in coronary heart disease risk factors are influenced by exercise intensity.     

Changes in H reflex and V wave following short-term endurance and strength training

This study examined the effects of 3 wk of either endurance or strength training on plasticity of the neural mechanisms involved in the soleus H reflex and V wave. Twenty-five sedentary healthy subjects were randomized into an endurance group (n = 13) or strength group (n = 12). Evoked V-wave, H-reflex, and M-wave recruitment curves, maximal voluntary contraction (MVC), and time-to-task-failure (isometric contraction at 40% MVC) of the plantar flexors were recorded before and after training. Following strength training, MVC of the plantar flexors increased by 14.4 ± 5.2% in the strength group (P < 0.001), whereas time-to-task-failure was prolonged in the endurance group (22.7 ± 17.1%; P < 0.05). The V wave-to-maximal M wave (V/M(max)) ratio increased significantly (55.1 ± 28.3%; P < 0.001) following strength training, but the maximal H wave-to-maximal M wave (H(max)/M(max)) ratio remained unchanged. Conversely, in the endurance group the V/M(max) ratio was not altered, whereas the H(max)/M(max) ratio increased by 30.8 ± 21.7% (P < 0.05). The endurance training group also displayed a reduction in the H-reflex excitability threshold while the H-reflex amplitude on the ascending limb of the recruitment curve increased. Strength training only elicited a significant decrease in H-reflex excitability threshold, while H-reflex amplitudes over the ascending limb remained unchanged. These observations indicate that the H-reflex pathway is strongly involved in the enhanced endurance resistance that occurs following endurance training. On the contrary, the improvements in MVC following strength training are likely attributed to increased descending drive and/or modulation in afferents other than Ia afferents.