Functional resistance training can increase strength, knee torque ratio, and functional performance in elderly women

Velocity walking test: Selective influences on physical functional performance for better tracking of older women

OBJECTIVE

To examine the selective influences of changes in walking test capability on physical functional performance (COD speed, COD deficit, linear sprint speed, chair stand test, handgrip strength, and unloaded vertical jump) in community dwelling older women.

METHODS

The performances of eighty women ((age, 64.7 ± 3.38 y; body mass, 66.3 ± 11.15 kg; height, 153.5 ± 5.71 cm, BMI, 28.08 ± 4.00 kg/m²) were assessed in the 6-m walk test, timed up and go test, chair stand test, handgrip strength, and unloaded vertical jump. The change of direction velocity (CODv) deficit (m.s^-1) was calculated as TUG velocity - 6-m walk velocity. Estimation statistics were adopted, which focus on the effect size of the higher/lower, as opposed to significance testing. The bootstrap with 5000 replicates was used to obtain bias-corrected and accelerated 95% compatibility intervals (CI) of the point estimate of each effect RESULTS: There were large effects between faster older women compared to slower older women in COD velocity (TUG), chair stand test, and CODv deficit. On the other hand, we observed no influence of 6-m walk test performance on vertical jumps or the handgrip strength test.

CONCLUSION

Strength and conditioning coaches and professionals involved with older women should consider the COD deficit (i.e., linear velocity minus change of direction velocity), as a complementary measure to provide an initial idea of the adequate pathway for exercise prescription and to track responses in older women.

Selection of Resistance Exercises for Older Individuals: The Forgotten Variable

Resistance training has been widely recommended as a strategy to enhance the functional autonomy and quality of life in older individuals. Among the variables that comprise a training session, the selection of exercises stands out as an important consideration for the elderly. Although a wide range of resistance exercise options exists, current guidelines generally do not indicate which exercises should be included and which muscles should be prioritized when prescribing training for older individuals. Therefore, given the lack of evidence-based information on the topic, this paper endeavors to establish recommendations to help guide the prescription of resistance exercises for older adults.

Balance control during stair descent on compliant surface is associated with knee flexor and ankle plantar flexor strength in older adults

Balance and lower limb strength deficits are associated with a high incidence of falls in older adults. This study investigated the association between balance control during and after stair descent onto a compliant surface and lower limb strength. Thirty-five women and 14 men participated in this study. Stair descent time, mean center of pressure velocity in anteroposterior and mediolateral direction during stair descent (CoP V_AP and CoP V_ML), and CoP velocity in the first 5 s of restabilization phase (CoP V₅) were evaluated. Bilateral strength of the knee flexors and extensors, and ankle plantar and dorsal flexors was evaluated. Spearman correlation analysis with Bonferroni correction yielded a significant association between the strength of the knee flexors on the trailing limb and stair descent time in women (r = 0.502, p = 0.002, R² = 0.246). The same analysis in men revealed a significant association between the strength of the knee flexors on the trailing limb and CoP V_AP (r = -0.820, p < 0.001, R² = 0.280) and CoP V_ML (r = -0.697, p = 0.006, R² = 0.359). The strength of the ankle plantar flexors on the trailing limb was significantly associated with stair descent time (r = 0.684, p = 0.007, R² = 0.429) and CoP V_AP (r = -0.723, p = 0.003, R² = 0.408) in men. Stair descent balance control is associated with knee flexion strength on trailing limb in women, and with ankle plantar flexion and knee flexion strength on the same limb in men.

Resistance Exercise, Electrical Muscle Stimulation, and Whole-Body Vibration in Older Adults: Systematic Review and Meta-Analysis of Randomized Controlled Trials

It has been shown that resistance exercise (RT) is one of the most effective approaches to counteract the physical and functional changes associated with aging. This systematic review with meta-analysis compared the effects of RT, whole-body vibration (WBV), and electrical muscle stimulation (EMS) on muscle strength, body composition, and functional performance in older adults. A thorough literature review was conducted, and the analyses were limited to randomized controlled trials. In total, 63 studies were included in the meta-analysis (48 RT, 11 WBV, and 4 EMS). The results showed that RT and WBV are comparably effective for improving muscle strength, while the effects of EMS remains debated. RT interventions also improved some outcome measures related to functional performance, as well as the cross-sectional area of the quadriceps. Muscle mass was not significantly affected by RT. A limitation of the review is the smaller number of WBV and particularly EMS studies. For this reason, the effects of WBV and EMS could not be comprehensively compared to the effect of RT for all outcome measures. For the moment, RT or combinations of RT and WBV or EMS, is probably the most reliable way to improve muscle strength and functional performance, while the best approach to increase muscle mass in older adults remains open to further studies.

Selection-Related Aspects of Resistance Exercises for Elderly

AbstractResistance exercise has been widely recommended for elderly population, since this type of exercise induces important health benefits, especially to improve functional capacity and preserve muscle mass, thus reflecting on the quality of life of older individuals. Among the several components of the resistance exercises the selection of movements to be performed is one of the most important and must be carefully analyzed. Although there may be a wide range of options, the most important recommendations do not specifically indicate the movements that should be included and muscle groups that should be prioritized when prescribing resistance exercise for the elderly. Therefore, considering that there is a lack of information for the Physical Education professional about the topic, this study was developed to support the choices of the movements that will compose the resistance exercise program for the elderly. The study was carried out by compiling and analyzing assumptions and scientific evidences related to resistance exercises and needs of elderly individuals. In conclusion, the choice of movements should be based on the principles of kinesiology, the needs of the elderly, muscle action and exercise safety in order to obtain beneficial results for general health and attenuate possible risks.Keywords: Exercise. Aging. Physical Exertion.ResumoO exercício resistido vem sendo amplamente recomendado para população idosa, uma vez que esse tipo de exercício físico induz a importantes benefícios para saúde; sobretudo, no aprimoramento da capacidade funcional e na preservação da massa muscular, refletindo, desse modo, na qualidade de vida do indivíduo idoso. Dentre os diversos componentes dos exercícios resistidos, a seleção dos movimentos a serem executados é um dos mais importantes e deve ser cuidadosamente analisado. Embora possa existir vasta gama de opções, as principais recomendações não indicam especificamente os movimentos que devem ser incluídos e os grupos musculares que devem ser priorizados nos programas de exercícios resistidos. Portanto, considerando haver uma lacuna de informações sobre o tema, o estudo foi realizado com intuito de subsidiar a seleção dos movimentos que deverão compor os programas de exercícios resistidos para idosos. O estudo foi realizado mediante compilação e análise de pressupostos e evidências científicas referentes aos exercícios resistidos e as necessidades dos idosos. Concluiu-se que a seleção dos movimentos deve ser baseada nos princípios da cinesiologia, nas necessidades dos idosos, na ação muscular e na segurança de execução para se alcançar resultados benéficos para saúde em geral e atenuar possíveis riscos.Palavras-chave: Exercício. Envelhecimento. Esforço Físico.

Effect of muscle strengthening on perceived pain and static knee angles in young subjects with patellofemoral pain syndrome

The purpose of this pilot study was to determine the effects of strength training of the knee muscles on perceived pain and static knee angles in young subjects with patellofemoral pain syndrome (PFPS). Ten patients, 100% female (mean age, 18.2±3.8 years), with unilateral PFPS (anterior knee pain for at least 3 months), received muscle strengthening of the hip and knee (10 sessions over a period of 3 weeks). The outcome measures were perceived pain (visual analogue scale, VAS) and static knee angles (knee rotation measurer). All measures were collected at pre-, postintervention, and at 1-month follow-up (VAS). Muscle strengthening reduced perceived pain after intervention in 90.8% in subjects and this result was maintained at 1-month follow-up (all, P=0.001). Regarding changes in static knee angles, no significant improvements were found in internal and external rotation; valgus and varus; flexion and recurvatum (all, P>0.05). There was no significant difference between the symptomatic and healthy sides (all, P>0.05). Analyses of the correlation coefficients indicated no significant associations between changes in perceived pain and static knee angles. The current study found that muscle strengthening addressed to the symptomatic knee reduced pain; however, perceived pain was not associated with static knee angles in young subjects with unilateral PFPS.