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van den Hoek DJ, Beaumont PL, van den Hoek AK, Owen PJ, Garrett JM, Buhmann R, Latella C. Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entries. J Sci Med Sport 2024:S1440-2440(24)00246-9. [PMID: 39060209 DOI: 10.1016/j.jsams.2024.07.005] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/19/2024] [Revised: 06/12/2024] [Accepted: 07/07/2024] [Indexed: 07/28/2024]
Abstract
OBJECTIVES Strength assessment and comparison to normative values are an important benchmarking tool in human health and performance. However, population specific normative data are several decades old, lack information about adolescent and adult strength levels and are not representative of the strength levels of strength trained individuals. The purpose of this study was to develop contemporary strength norms for the squat, bench press, and deadlift using powerlifters competing in un-equipped, drug-tested competitions. DESIGN Retrospective cross-sectional analysis. METHODS Retrospective data from global drug-tested, unequipped powerlifting competitions were collated with 809,986 samples (571,650 males, 238,336 females) included. Strength was assessed according to sex, United Nations age classifications, and competitive powerlifting weight class. Strength was expressed relatively (ratio of weight lifted/bodyweight) and computed for the 10th-90th percentile for each of the above categories. RESULTS Relative strength was greatest for young adults (18-35 years; 90th percentile for squat [male: 2.83 × bodyweight, female: 2.26], bench press [male: 1.95, female: 1.35], deadlift [male: 3.25, female: 2.66]) before declining thereafter for all three exercises. Although lower than their younger counterparts, very old adults (>80 years) had 90th percentile data for the squat of male: 1.72 and female: 1.01, bench press: male: 1.31 and female: 0.92, and deadlift: male: 2.30 and female: 1.68. CONCLUSIONS These findings provide a comprehensive, accurate and precise representation of strength for drug-tested, unequipped powerlifters in each category and serve as a point of reference for other trained population groups. To facilitate uptake and ease of comparison, we have developed a freely available online tool (www.thestrengthinitiative.com).
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Affiliation(s)
| | - Patrick L Beaumont
- School of Health, University of the Sunshine Coast, Australia; The University of Queensland, School of Health and Rehabilitation Sciences, Australia
| | - Adele K van den Hoek
- Australian Centre for Health Services Innovation and Centre for Healthcare Transformation, School of Public Health and Social Work, Faculty of Health, Queensland University of Technology (QUT), Australia; School of Clinical Sciences, Faculty of Health, Queensland University of Technology (QUT), Australia. https://twitter.com/adele_hoek
| | - Patrick J Owen
- Eastern Health Emergency Medicine Program, Australia; Eastern Health Clinical School, Monash University, Australia. https://twitter.com/partickowenPhD
| | - Joel M Garrett
- School of Health Sciences and Social Work, Griffith University, Australia. https://twitter.com/Joel-Garrett
| | - Robert Buhmann
- School of Health, University of the Sunshine Coast, Australia. https://twitter.com/BuhmannRobert
| | - Christopher Latella
- Neurophysiology Research Laboratory, School of Medical and Health Sciences, Edith Cowan University, Australia. https://twitter.com/clatella1
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Vecellio DJ, Vanos JK. Aligning thermal physiology and biometeorological research for heat adaptation and resilience in a changing climate. J Appl Physiol (1985) 2024; 136:1322-1328. [PMID: 38385187 DOI: 10.1152/japplphysiol.00098.2024] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/07/2024] [Revised: 02/16/2024] [Accepted: 02/16/2024] [Indexed: 02/23/2024] Open
Affiliation(s)
- Daniel J Vecellio
- Center for Healthy Aging, Pennsylvania State University, University Park, Pennsylvania, United States
- Virginia Climate Center, George Mason University, Fairfax, Virginia, United States
| | - Jennifer K Vanos
- School of Sustainability, Arizona State University, Tempe, Arizona, United States
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Nuzzo JL, Pinto MD, Kirk BJC, Nosaka K. Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview. Sports Med 2024; 54:1139-1162. [PMID: 38509414 PMCID: PMC11127831 DOI: 10.1007/s40279-024-02009-0] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 02/23/2024] [Indexed: 03/22/2024]
Abstract
Many individuals do not participate in resistance exercise, with perceived lack of time being a key barrier. Minimal dose strategies, which generally reduce weekly exercise volumes to less than recommended guidelines, might improve muscle strength with minimal time investment. However, minimal dose strategies and their effects on muscle strength are still unclear. Here our aims are to define and characterize minimal dose resistance exercise strategies and summarize their effects on muscle strength in individuals who are not currently engaged in resistance exercise. The minimal dose strategies overviewed were: "Weekend Warrior," single-set resistance exercise, resistance exercise "snacking," practicing the strength test, and eccentric minimal doses. "Weekend Warrior," which minimizes training frequency, is resistance exercise performed in one weekly session. Single-set resistance exercise, which minimizes set number and session duration, is one set of multiple exercises performed multiple times per week. "Snacks," which minimize exercise number and session duration, are brief bouts (few minutes) of resistance exercise performed once or more daily. Practicing the strength test, which minimizes repetition number and session duration, is one maximal repetition performed in one or more sets, multiple days per week. Eccentric minimal doses, which eliminate or minimize concentric phase muscle actions, are low weekly volumes of submaximal or maximal eccentric-only repetitions. All approaches increase muscle strength, and some approaches improve other outcomes of health and fitness. "Weekend Warrior" and single-set resistance exercise are the approaches most strongly supported by current research, while snacking and eccentric minimal doses are emerging concepts with promising results. Public health programs can promote small volumes of resistance exercise as being better for muscle strength than no resistance exercise at all.
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Affiliation(s)
- James L Nuzzo
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia.
| | - Matheus D Pinto
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - Benjamin J C Kirk
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - Kazunori Nosaka
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
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Nuzzo JL, Nosaka K. Eccentric Muscle Actions Add Complexity to an Already Inconsistent Resistance Exercise Nomenclature. SPORTS MEDICINE - OPEN 2023; 9:118. [PMID: 38112984 PMCID: PMC10730477 DOI: 10.1186/s40798-023-00667-4] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Subscribe] [Scholar Register] [Received: 08/20/2023] [Accepted: 12/06/2023] [Indexed: 12/21/2023]
Abstract
An eccentric muscle action (or contraction) is defined as active muscle lengthening against resistance, which occurs when the force generated by the muscle is smaller than the resistance placed upon it. Eccentric resistance exercise, which involves multiple sessions of repeated eccentric muscle actions, improves muscle strength and other health outcomes. In response to this evidence, new exercise technologies have been developed to permit feasible completion of eccentric muscle actions outside of the laboratory. Consequently, participation in eccentric resistance exercise is projected to increase in the future, and communications about eccentric resistance exercise are likely to reach a wide audience, including students in the classroom, athletes in the weightroom, patients who receive telehealth services, and journalists who report on study findings. Previous research has documented inconsistencies in how resistance exercises are named, but the role of eccentric resistance exercises has not been considered. Here, we explain how eccentric resistance exercises add further complexity to an already inconsistent resistance exercise nomenclature. Specifically, action words in exercise names typically describe the movement that occurs in the concentric phase (e.g., "press", "raise", "curl", "pull", "row"). This naming bias likely stems from the fact that traditional resistance exercise equipment, such as free weights and weight stack machines, does not typically accommodate for greater eccentric than concentric strength and thus emphasizes the concentric over eccentric phase. This naming bias is likely to hinder communications about eccentric resistance exercise. Thus, we encourage researchers and practitioners to discuss ways in which resistance exercises can be named more clearly and consistently.
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Affiliation(s)
- James L Nuzzo
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia.
| | - Kazunori Nosaka
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
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Nuzzo JL, Pinto MD, Nosaka K. Connective Adaptive Resistance Exercise (CARE) Machines for Accentuated Eccentric and Eccentric-Only Exercise: Introduction to an Emerging Concept. Sports Med 2023; 53:1287-1300. [PMID: 37097413 PMCID: PMC10127187 DOI: 10.1007/s40279-023-01842-z] [Citation(s) in RCA: 2] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 03/13/2023] [Indexed: 04/26/2023]
Abstract
Eccentric resistance exercise emphasizes active muscle lengthening against resistance. In the past 15 years, researchers and practitioners have expressed considerable interest in accentuated eccentric (i.e., eccentric overload) and eccentric-only resistance exercise as strategies for enhancing performance and preventing and rehabilitating injuries. However, delivery of eccentric resistance exercise has been challenging because of equipment limitations. Previously, we briefly introduced the concept of connected adaptive resistance exercise (CARE)-the integration of software and hardware to provide a resistance that adjusts in real time and in response to the individual's volitional force within and between repetitions. The aim of the current paper is to expand this discussion and explain the potential for CARE technology to improve the delivery of eccentric resistance exercise in various settings. First, we overview existing resistance exercise equipment and highlight its limitations for delivering eccentric resistance exercise. Second, we describe CARE and explain how it can accomplish accentuated eccentric and eccentric-only resistance exercise in a new way. We supplement this discussion with preliminary data collected with CARE technology in laboratory and non-laboratory environments. Finally, we discuss the potential for CARE technology to deliver eccentric resistance exercise for various purposes, e.g., research studies, rehabilitation programs, and home-based or telehealth interventions. Overall, CARE technology appears to permit completion of eccentric resistance exercise feasibly in both laboratory and non-laboratory environments and thus has implications for researchers and practitioners in the fields of sports medicine, physiotherapy, exercise physiology, and strength and conditioning. Nevertheless, formal investigations into the impact of CARE technology on participation in eccentric resistance exercise and clinical outcomes are still required.
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Affiliation(s)
- James L Nuzzo
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia.
| | - Matheus D Pinto
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - Kazunori Nosaka
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
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Nuzzo JL, Pinto MD, Nosaka K, Steele J. The Eccentric:Concentric Strength Ratio of Human Skeletal Muscle In Vivo: Meta-analysis of the Influences of Sex, Age, Joint Action, and Velocity. Sports Med 2023; 53:1125-1136. [PMID: 37129779 DOI: 10.1007/s40279-023-01851-y] [Citation(s) in RCA: 4] [Impact Index Per Article: 4.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 04/04/2023] [Indexed: 05/03/2023]
Abstract
For decades, researchers have observed that eccentric (ECC) muscle strength is greater than concentric (CON) muscle strength. However, knowledge of the ECC:CON strength ratio is incomplete and might inform resistance exercise prescriptions. Our purposes were to determine the magnitude of the ECC:CON ratio of human skeletal muscle in vivo and explore if sex, age, joint actions/exercises, and movement velocity impact it. A total of 340 studies were identified through searches. It was possible to analyse 1516 ECC:CON ratios, aggregated from 12,546 individuals who made up 564 groups in 335 of the identified studies. Approximately 98% of measurements occurred on isokinetic machines. Bayesian meta-analyses were performed using log-ratios as response variables then exponentiated back to raw ratios. The overall main model estimate for the ECC:CON ratio was 1.41 (95% credible interval [CI] 1.38-1.44). The ECC:CON ratio was slightly less in men (1.38 [CI 1.34-1.41]) than women (1.47 [CI 1.43-1.51]), and greater in older adults (1.62 [CI 1.57-1.68]) than younger adults (1.39 [CI 1.36-1.42]). The ratio was similar between grouped upper-body (1.42 [CI 1.38-1.46]) and lower-body joint actions/exercises (1.40 [CI 1.37-1.44]). However, heterogeneity in the ratio existed across joint actions/exercises, with point estimates ranging from 1.32 to 2.61. The ECC:CON ratio was most greatly impacted by movement velocity, with a 0.20% increase in the ratio for every 1°/s increase in velocity. The results show that ECC muscle strength is ~ 40% greater than CON muscle strength. However, the ECC:CON ratio is greatly affected by movement velocity and to lesser extents age and sex. Differences between joint actions/exercises likely exist, but more data are needed to provide more precise estimates.
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Affiliation(s)
- James L Nuzzo
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia.
| | - Matheus D Pinto
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - Kazunori Nosaka
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - James Steele
- School of Sport, Health, and Social Sciences, Solent University, Southampton, UK
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Nuzzo JL, Pinto MD, Nosaka K. Muscle fatigue during maximal eccentric-only, concentric-only, and eccentric-concentric bicep curl exercise with automated drop setting. Scand J Med Sci Sports 2023; 33:857-871. [PMID: 36752667 DOI: 10.1111/sms.14330] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/11/2022] [Revised: 01/23/2023] [Accepted: 02/03/2023] [Indexed: 02/09/2023]
Abstract
Connected adaptive resistance exercise (CARE) machines are new technology purported to adjust resistance exercise loads in response to muscle fatigue. The present study examined muscle fatigue (strength loss, fatigue perceptions) during maximal eccentric-only (ECCmax -only), concentric-only (CONmax -only), and coupled ECC-CON (ECCmax -CONmax ) bicep curl exercise on a CARE machine. Eleven men and nine women completed the three protocols in separate sessions and in random order. All protocols included 4 sets of 20 maximal effort muscle contractions. Strength loss was calculated as Set 4 set end load minus Set 1 highest load. The CARE machine's algorithm adjusted resistances automatically, permitting continued maximal effort repetitions without stopping. Consequently, all protocols caused substantial fatigue. Women were most susceptible to strength loss from exercise that included maximal efforts in the ECC phase, whereas men were most susceptible to strength loss from exercise that included maximal efforts in the CON phase. With ECCmax -only exercise, ECC strength loss (mean ± SD) was similar between men (55.9 ± 14.1%) and women (56.4 ± 10.8%). However, with CONmax -only exercise, men and women experienced 55.6 ± 6.2% and 35.3 ± 8.7% CON strength loss, respectively. With ECCmax -CONmax exercise, men experienced greater ECC (62.9 ± 7.7%) and CON (77.0 ± 5.3%) strength loss than women (ECC: 48.5 ± 15.7%, CON: 66.2 ± 12.1%). Heightened perceptions of fatigue and pain of the exercised limb were reported after all protocols. Women generally reported more biceps pain than men. The results illustrate CARE technology delivers ECC-only and accentuated ECC exercise feasibly. Acute responses to repeated maximal effort bicep curl exercise with such technology might differ between men and women depending on muscle contraction type.
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Affiliation(s)
- James L Nuzzo
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, Joondalup, Western Australia, Australia
| | - Matheus D Pinto
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, Joondalup, Western Australia, Australia
| | - Kazunori Nosaka
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, Joondalup, Western Australia, Australia
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Souza HLR, Bernardes BP, dos Prazeres EO, Arriel RA, Meireles A, Camilo GB, Mota GR, Marocolo M. Last Word on Viewpoint: Hoping for the best, prepared for the worst-can we perform remote data collection in sport sciences? J Appl Physiol (1985) 2022; 133:1441. [PMID: 36680766 PMCID: PMC9762956 DOI: 10.1152/japplphysiol.00639.2022] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/15/2022] Open
Affiliation(s)
- Hiago L. R. Souza
- 1Physiology and Human Performance Research Group, Department of Physiology, Federal University of Juiz de Fora, Juiz de Fora, Brazil
| | - Bernardo P. Bernardes
- 1Physiology and Human Performance Research Group, Department of Physiology, Federal University of Juiz de Fora, Juiz de Fora, Brazil
| | - Eduardo O. dos Prazeres
- 1Physiology and Human Performance Research Group, Department of Physiology, Federal University of Juiz de Fora, Juiz de Fora, Brazil
| | - Rhaí A. Arriel
- 1Physiology and Human Performance Research Group, Department of Physiology, Federal University of Juiz de Fora, Juiz de Fora, Brazil
| | - Anderson Meireles
- 1Physiology and Human Performance Research Group, Department of Physiology, Federal University of Juiz de Fora, Juiz de Fora, Brazil
| | - Gustavo B. Camilo
- 2Department of Anatomy, Federal University of Juiz de Fora, Juiz de Fora, Brazil,3Faculty of Health and Medical Sciences (SUPREMA), Juiz de Fora, Brazil
| | - Gustavo R. Mota
- 4Human Performance and Sport Research Group, Post-Graduate Program in Physical Education and Sports, Federal University of Triângulo Mineiro, Uberaba, Brazil
| | - Moacir Marocolo
- 1Physiology and Human Performance Research Group, Department of Physiology, Federal University of Juiz de Fora, Juiz de Fora, Brazil
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