NEW
Correspondence Course Available:
Nancy Clark’s Sport Nutrition Guidebook
Dr. Anthony A. Abbott to Speak at Ft Lauderdale Fitness Conference
FitBits
August 31, 2005
Exercise
ETC's Review of
Exercise Related Research
Compiled by
Jeannie Patton, MS, CSCS
Strength Training Shows Greater
Post-exercise Caloric Expenditure Than Cardio
It is common to combine cardiovascular and resistance exercise due to time constraints. However, research has not clearly identified the acute effects that one form of exercise has on the other. The purpose of this study was to determine the physiological effects of combining exercises, as well as the effects of the order in which the exercise is performed.
Ten physically active male college students served as subjects and completed four exercise trials. The four trials consisted of running only, resistance only, running then resistance, resistance then running.
The results of the study showed that resistance only exercise resulted in a greater excess post-exercise oxygen consumption (EPOC) than all the other treatments. The greatest EPOC in the combined program occurred when running was performed before resistance training. In addition, resistance training made subsequent exercise more difficult as determined by increases in rate of perceived exertion (RPE) and VO2.
The results of this study indicate that for recreational exercises, resistance exercise produces the greatest post-exercise energy expenditure compared to aerobic exercise. If maximum calorie expenditure is the goal and both resistance training and aerobic training must be performed in the same session then aerobic exercise prior to resistance exercise will give you the greatest EPOC compared to the opposite sequence. Fitness Professionals should also be aware that performing resistance training prior to aerobic exercise makes the aerobic exercise more difficult. This may impair their client’s performance and or influence motivation and adherence.
Drummond, Micah, J. et al. Aerobic and Resistance Exercise Sequence Affects Excess Postexercise Oxygen Consumption. Journal of Strength & Conditioning Research. 2005, 19(2),332-337.
Female Lifters Show Increased Strength with Full Range of Motion Training
An individual’s strongest range of motion is generally considered to be in the upper portion of the lift, 2 to 5 inches from the completion of a repetition. When performing full range of motion, a weight is selected that will accommodate the weakest range of motion. Performing a partial range of motion with a weight that often exceeds 100% or an individual’s one repetition maximum (1RM) may augment strength development. This training method has been investigated with positive results, but only in male populations. The purpose of this study was to determine if partial range of motion training is effective for females in the early phase of a resistance program.
Subjects consisted of 29 college-aged females with limited experience in weight training. Subjects were divided into 3 groups: A full range of motion group, a partial range of motion group, and a control group that did equal amounts of both partial and full range of motion. The training consisted of 3 sets, 2 days per week for ten weeks utilizing the bench press.
All three groups documented an increase in bench press strength, however the full range of motion group experienced a statistically significant strength increase compared to the partial range of motion and mixed groups.
The results of this study indicate that both full range of motion and partial range of motion exercise can increase strength in females. It is important to note that the females in this study had limited experience with weight training. Studies show that beginners respond better to lighter weights with a gradual progression to heavier resistance. Since partial range of motion exercises often use heavier resistance this may account for the statistical difference in strength which did not occur in more experienced male subjects. Therefore it might make sense to begin with full range of motion in the early phase of the program and then advance to partial range of motion.
Massey, Dwayne, C. et al. Influence of Range of Motion in Resistance Training in Women: Early Phase Adaptations. Journal of Strength & Conditioning Research. 2005, 19(2),409-411
NEW Correspondence
Course Available:
Nancy Clark’s
Sport Nutrition Guidebook
16.0 CEs for NATA BOC
2.0 CECs for CSCS/NSCA-CPT
$109.00 (Reg $149.00)
Save 25%! Let one of this country's top sports nutrition experts teach you how to get the most out of the foods you choose. Nancy Clark discusses options for food, drink and supplements based on goals and energy needs. You’ll learn how to eat before and after a competition for optimal performance and recovery, as well as how to make good choices at the grocery store or in a restaurant. As an added benefit, you’ll also get the latest recommendations on supplementation.
Credits: 16.0 BOC; 2.0 CSCS; 16.0 NATA; 2.0 NSCA-CPT. ACE, ACSM credits pending.
For
details, or to order, please click on to: www.exerciseetc.com/specials.html
Dr.
Anthony A. Abbott to Speak at
Ft Lauderdale Fitness Conference,
October 7, 2005
Esteemed fitness expert Dr. Anthony A. Abbott will speak at this year’s Ft Lauderdale Fitness Conference. Speaking on the topic of “Competency, Legal Issues and Risk Management,” Dr. Abbott will explore the different ways in which Fitness Professionals can use nationally recognized guidelines to minimize their risk in the event of a lawsuit. Dr. Abbott is the Founder and President of Fitness Institute International, in Lighthouse Point, FL. As a result of his expertise in instructor training and his research in the area of instructor qualifications, Dr. Abbott is frequently retained as an expert witness in fitness instructor/facility litigation cases in which individuals have been injured or have died.
For
more details on the Ft Lauderdale Fitness Conference, please click on
to:
www.exerciseetc.com/conference.html
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