Effects of 34 Weeks of Military Service on Body Composition and Physical Fitness in Military Cadets of Angola

Military personnel need physical fitness to effectively carry out operational military activities within their specific field of operation. This research investigates the effects of a 34-week training program on Angolan cadets' body composition, muscle strength, and cardiorespiratory fitness. Seventy-four volunteer recruits, aged 18 to 26 years, were monitored during their eight-month military service, following an exercise program protocol comprising 12 weeks of strength training followed by 24 weeks of endurance training. Anthropometric variables, including body mass, body mass index, and fat mass, were assessed, along with cardiorespiratory fitness (VO2max), sprint performance, countermovement jump (CMJ), medicine ball throw, push-ups, and curl-ups. The physical training protocol encompassed running sessions, strength exercises, agility drills, and flexibility exercises. The initial assessment revealed gender differences in various parameters such as body mass, body fat percentage, VO2max, sprinting, countermovement jump (CMJ), medicine ball throw, and push-ups. Following the training program, changes were observed in all variables (effect size between 0.48 and 2.33, p < 0.01) for the participants. Significant interactions (sex × time) were found in body mass (F = 5.18, p = 0.03, ηp2 = 0.06), body fat percentage (F = 5.31, p < 0.01, ηp2 = 0.14), and medicine ball throw (F = 10.84, p < 0.01, ηp2 = 0.13). Specifically, males exhibited a greater reduction in body mass (females: 2.70%, males: 3.47%, p < 0.05) and a substantial improvement in ball throwing performance (females: 7.74%, males: 11.47%, p < 0.01), while females experienced a greater reduction in fat mass (females: 5.34%, males: 3.15%, p < 0.01). The physical training regimen effectively influenced body composition, particularly in enhancing strength performance among males. The integration of exercise programs with military service led to a notable reduction in fat tissue and an increase in lean tissue. Hence, the development of tailored training protocols is imperative to enhance the physical capacity and overall health of military recruits, considering sex-specific characteristics and physical attributes.

Effects of stretching in a pilates program on musculoskeletal fitness: a randomized clinical trial

BACKGROUND

The scientific literature questions the impact of stretching exercises performed immediately before muscle strengthening exercises on different components of musculoskeletal physical fitness. Pilates is a physical exercise modality that typically uses stretching exercises preceding muscle-strengthening exercises. However, no studies have investigated the effects of stretching in a Pilates program on components of musculoskeletal fitness. The aim of the present study was to verify the effects of stretching in a Pilates exercise program on flexibility, strength, vertical jump height and muscular endurance.

METHODS

Thirty-two sedentary young women were randomized into two groups: traditional Pilates (TP), who performed flexibility and muscle strengthening exercises (n = 16), and nontraditional Pilates (NTP), who only performed muscle-strengthening exercises (n = 16). Sessions took place 3 times a week for 8 weeks. The following tests were performed pre- and postintervention: 10-RM knee extensors, vertical jump, handgrip, 1-min sit-ups, Sorensen and sit-and-reach. The occurrence of adverse events was recorded throughout the intervention and compared between groups using odds ratio (OR). To compare the results of motor tests between groups, ANCOVA or Mann‒Whitney U test was used for parametric and nonparametric data, respectively. The data were analyzed by intention-to-treat.

RESULTS

After intervention, the TP was superior to NTP for the sit-and-reach test, with a large effect size (d = 0.87; p = 0.035), with no differences between groups for the other tests. Intragroup comparisons showed significant differences (p < 0.05) for TP and NTP for improvement in 10-RM knee extensors and vertical jump measurements, while only TP showed significant intragroup improvement (p < 0.05) for the sit-and-reach test. A greater chance of experiencing pain or other discomfort as a result of exercise was shown by NTP (OR = 4.20, CI95% 0.69 to 25.26).

CONCLUSION

Our findings demonstrated that stretching exercises performed at the beginning of sessions in a Pilates program did not impair or enhance the development of strength, vertical jump height and muscular endurance in young women. However, only the Pilates program with stretching improved flexibility and reduced the chances of adverse events such as musculoskeletal pain and other discomfort resulting from the exercise protocol.

CLINICALTRIALS

GOV: NCT05538520, prospectively registered on September 16, 2022.

Warm-up stretching exercises and physical performance of youth soccer players

This study aims to compare the effects of standard warm-up versus warm-up using stretching exercises on the physical performance of male youth soccer players. Eighty-five male soccer players (age: 10.3 ± 4.3 years; body mass index: 19.8 ± 4.3 kg/m²) were assessed for countermovement jump height (CMJ, cm), 10 m, 20 m and 30 m running sprint speed (s) and ball kicking speed (km/h) for the dominant and non-dominant leg under five (randomized) warm-up conditions. Using 72 h of recovery between conditions, the participants completed a control condition (CC) and four experimental conditions, including static stretching (SSC), dynamic stretching (DSC), ballistic stretching (BSC), and proprioceptive neuromuscular facilitation (PNFC) exercises. All warm-up conditions had a duration of 10 minutes. The main results indicate that no significant differences (p > 0.05) were found between warm-up conditions compared to CC in CMJ (CC = 28.1 ± 4.9; SSC = 28.4 ± 4.9; DSC = 30.9 ± 4.8; BSC = 30.9 ± 5.2; PNFC = 28.4 ± 5.0), 10 m sprint (CC = 2.42 ± 0.4; SSC = 2.50 ± 0.4; DSC = 2.30 ± 0.3; BSC = 2.27 ± 0.3; PNFC = 2.53 ± 0.4), 20 m sprint (CC = 5.42 ± 0.9; SSC = 5.59 ± 0.9; DSC = 5.37 ± 0.9; BSC = 5.40 ± 0.9; PNFC = 5.44 ± 0.9), 30 m sprint (CC = 8.05 ± 1.3; SSC = 8.27 ± 1.3; DSC = 8.01 ± 1.3; BSC = 8.00 ± 1.3; PNFC = 8.12 ± 1.3), ball kicking speed for dominant (CC = 56.2 ± 4.9; SSC = 55.3 ± 5.2; DSC = 56.9 ± 5.8; BSC = 57.3 ± 5.8; PNFC = 55.7 ± 5.2) and non-dominant leg (CC = 52.8 ± 3.4; SSC = 51.8 ± 4.6; DSC = 53.5 ± 5.4; BSC = 53.6 ± 4.9; PNFC = 52.5 ± 4.0). In conclusion, compared to standard warm-up, stretching-based warm-up exerts no effect on male youth soccer players jump height, sprint speed and ball kicking speed.

Effects of strength training in fibromyalgia on balance, neuromuscular performance, and symptomatic analysis: a 12-week study protocol

Fibromyalgia affects skeletal muscles presenting with muscle stiffness, pain, and fatigue. The exercise practice is wellstabilized and suggested for the reduction of symptoms. However, there are some gaps in the literature related to balance and neuromuscular performance in a strength training protocol. The aim of this study is to structure a protocol to verify the effects of strength training applied over a short period, on balance, neuromuscular performance, and fibromyalgia symptoms. Additionally, we intend to analyze the effects of a short period of cessation of training. Participants will be recruited through flyers, internet advertisements, clinical referrals, health professionals, and email outreach. Volunteers will be randomly assigned to the control group or experimental group. Before the training period, symptoms (Fibromyalgia Impact Questionnaire, Visual Analog Scale), balance (force plate), and neuromuscular performance (medicine ball throw and vertical jump) will be assessed. Participants in the experimental group will perform strength training twice a week (50 min each), on alternate days, for 8 weeks (16 sessions). Then, 4 weeks of detraining will be completed. This training program will be carried out online, using real-time videos, and the participants will be divided into two groups with different schedules. The Borg scale will be used to monitor perceived effort in each session. There is a gap in the literature about exercise prescriptions for fibromyalgia. The supervised online intervention enables a wide range of participation. The strength exercises used (without the use of external materials and/or machines) and load (few repetitions per set) represent a novelty to training programming. Moreover, this training program respects the limitations and individuality of the volunteers, providing exercise adaptations. With positive results, the present protocol could be an easy-to-apply guideline with clear instructions on the details related to exercise prescription. Also, ensure the effectiveness of a low-cost and feasible treatment, especially for fibromyalgia patients.

Clinical trial registration

https://clinicaltrials.gov/, identifier: NCT05646641.

Acute Effects of Post‑Activation Performance Enhancement of 5RM Weighted Pull‑Ups and One Arm Pull‑Ups on Specific Upper Body Climbing Performance

This study aimed to compare the acute effects of performing two kinds of pull-ups: traditional, pronated grip pull-ups performed with two arms and additional weight with loading intensity of 5RM and one-arm pull-ups, on specific upper body climbing power. Twenty-four advanced climbers participated in the study. The International Rock Climbing Research Association (IRCRA) Power Slap Test was chosen to assess specific upper body climbing power. All athletes performed the test under three conditions: control (without a conditioning activity) and both kinds of pull-ups as conditioning activities. Results revealed significant improvements in the Power Slap's distance, power, velocity, and force in 5RM weighted pull-ups, but not in one-arm pull-ups. In the latter case, participants reached higher power values after the conditioning stimulus, but the effect size was small. Also, the differences with the remaining variables (power, speed, and force) were non-significant. The results suggest that weighted pull-ups with a 5RM intensity and not one arm pull-ups seem to be an effective PAPE stimulus. Therefore, the former can be used as a conditioning activity before an explosive climbing exercise such as the Power Slap on a campus board.

The Effect of Warm-up Running Technique on Sprint Performance

ABSTRACT

Gil, MH, Neiva, HP, Alves, AR, Sousa, AC, Ferraz, R, Marques, MC, and Marinho, DA. The effect of warm-up running technique on sprint performance. J Strength Cond Res 35(12): 3341-3347, 2021-The purpose of the current study was to analyze the effect of changing the running technique during warm-up on sprint performances, running biomechanics, physiological, and psychophysiological responses. Thirty-one physically active men aged 18-23 years (mean ± SD: 19.35 ± 1.08 years of age; 1.77 ± 0.07 m of height; 71.90 ± 10.37 kg of body mass) volunteered to participate and randomly performed 2 maximal 30-m sprints, 5 minutes after completing a warm-up focused on increased stride length-SL (WUL) or a warm-up focused on increased stride frequency-SF (WUF). The results showed that there were no differences between the 30-m sprint performances and in running biomechanics. However, WUF showed increased performances in the first 15 m of the race (WUF: 2.59 ± 0.11 seconds vs. WUL: 2.63 ± 0.15 seconds; p = 0.03), and WUL resulted in higher performances in the last 15 m (1.94 ± 0.19 seconds vs. 1.88 ± 0.09 seconds; p = 0.05). In the second 30-m time trial, WUF also resulted in faster starting 15 m of the race (2.58 ± 0.12 seconds vs. 2.63 ± 0.16 seconds; p = 0.04). Interestingly, the WUF was the warm-up that revealed more stability in performances and running biomechanics between both trials. These results showed that there were no significant differences between warm-ups comprising exercises focusing in higher SL or higher SF in 30-m sprint biomechanics and performance. Nevertheless, different running strategies were caused by those 2 warm-ups and a more stabilized running pattern, and performance values were found when warm-up focused on higher SF.

Are Strength Indicators and Skin Temperature Affected by the Type of Warm-Up in Paralympic Powerlifting Athletes?

(1) Background: the present study aimed to evaluate the effect of different types of warm-ups on the strength and skin temperature of Paralympic powerlifting athletes. (2) Methods: the participants were 15 male Paralympic powerlifting athletes. The effects of three different types of warm-up (without warm-up (WW), traditional warm-up (TW), or stretching warm-up (SW)) were analyzed on static and dynamic strength tests as well as in the skin temperature, which was monitored by thermal imaging. (3) Results: no differences in the dynamic and static indicators of the force were shown in relation to the different types of warm-ups. No significant differences were found in relation to peak torque (p = 0.055, F = 4.560, η2p = 0.246 medium effect), and one-repetition maximum (p = 0.139, F = 3.191, η2p = 0.186, medium effect) between the different types of warm-ups. In the thermographic analysis, there was a significant difference only in the pectoral muscle clavicular portion between the TW (33.04 ± 0.71 °C) and the WW (32.51 ± 0.74 °C) (p = 0.038). The TW method also presented slightly higher values than the SW and WW in the pectoral muscles sternal portion and the deltoid anterior portion, but with p-value > 0.05. (4) Conclusions: the types of warm-ups studied do not seem to interfere with the performance of Paralympic Powerlifting athletes. However, the thermal images showed that traditional warm-up best meets the objectives expected for this preparation phase.

The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach

The current study aims to verify the effects of three specific warm-ups on squat and bench press resistance training. Forty resistance-trained males (19-30 years) performed 3 × 6 repetitions with 80% of maximal dynamic strength (designated as training load) after one of the following warm-ups (48 h between): (i) 2 × 6 repetitions with 40% and 80% of the training load (WU), (ii) 6 × 80% of training load (WU80), or (iii) 6 × 40% of the training load (WU40). Mean propulsive velocity (MPV), velocity loss (VL), peak velocity (PV), time to achieve PV, power, work, heart rates, and ratings of perceived exertion were analyzed. In squat exercises, higher MPV were found in WU80 compared with WU40 (2nd set: 0.69 ± 0.09 vs. 0.67 ± 0.06 m.s^-1, p = 0.02, ES = 0.80; 3rd set: 0.68 ± 0.09 vs. 0.66 ± 0.07 m.s^-1, p = 0.05, ES = 0.51). In bench press exercises, time to PV was lower in WU compared with WU40 (1st set: 574.77 ± 233.46 vs. 694.50 ± 211.71 m.s^-1, p < 0.01, ES = 0.69; 2nd set: 533.19 ± 272.22 vs. 662.31 ± 257.51 m.s^-1, p = 0.04, ES = 0.43) and total work was higher (4749.90 ± 1312.99 vs. 4631.80 ± 1355.01 j, p = 0.01, ES = 0.54). The results showed that force outputs were mainly optimized by WU80 in squat training and by WU in bench press training. Moreover, warming-up with few repetitions and low loads is not enough to optimize squat and bench press performances.

Effects of Dynamic Stretching Combined With Static Stretching, Foam Rolling, or Vibration Rolling as a Warm-Up Exercise on Athletic Performance in Elite Table Tennis Players

CONTEXT

Warm-up exercise is an essential preexercise routine for athletes to optimize performance. However, the benefits of combined warm-up protocols remain unclear.

OBJECTIVE

This comparative study investigated the acute effects of dynamic stretching (DS) followed by static stretching (SS), self-myofascial release using a foam rolling (FR) device, or vibration foam rolling (VFR) as a warm-up exercise to improve flexibility, power, agility, and specific skills in elite table tennis players.

DESIGN

A crossover study.

SETTING

University.

PARTICIPANTS

Twenty-three elite table tennis players.

INTERVENTIONS

Players completed 3 different interventions in a random order (DS + SS, DS + FR, and DS + VFR). The target muscle groups included the bilateral posterior calf, posterior thigh, anterior thigh, back, and shoulder.

MAIN OUTCOME MEASURES

Sit-and-reach test for flexibility, board jump test for lower-extremity power, medicine ball throw test for upper-extremity power, Edgren Side Step Test for agility, and ball speed of table tennis was assessed before and after intervention.

RESULTS

After intervention, significant increases in flexibility (15.2%, 20.4%, and 23.8%); lower-limb power (4.5%, 6.6%, and 6.3%); upper-limb power (9.6%, 8.5%, and 9.1%); and ball speed (7.4%, 7.6%, and 7.7%) were observed for DS + SS, DS + FR, and DS + VFR, respectively (all P < .001). In addition, only DS coupled with FR (5.1%) and DS in conjunction with VFR (2.7%) significantly improved agility (P < .001). However, no significant improvements in agility were observed after DS + SS. In addition, no one protocol was superior to the other in all outcomes.

CONCLUSION

The authors suggest that a combination of DS with FR or VFR as warm-up exercises significantly improved flexibility, power, ball speed, in addition to agility in elite table tennis players. Coach and athletic professionals may take this information into account for choosing more effective warm-up protocols to enhance performance.

Post-activation Potentiation Response of Climbers Performing the Upper Body Power Exercise

The purpose of this study was to determine a performance-enhancing effect of post-activation potentiation (PAP) stimulus on climbing-specific upper body power exercises, measured by the IRCRA Power Slap test on a campus board. Two groups of climbers performed the test under one of two conditions: without initial pre-loading (control group) or after 5RM (repetition maximum) pull-ups (PAP group). The test was performed at four time points: at baseline (PRE) and after 4 (POST4), 6 (POST6), and 8 (POST8) minutes of a PAP stimulus (PAP group) or after the same rest period lengths (control group). The results showed that post-baseline slap distances were significantly greater in the experimental group while no change was seen in the control group [repeated measures ANOVA: F _{( 3},_{42 )} = 6.26, p = 0.001]. Post hoc analysis revealed no significant difference between any of the post-baseline trials in both groups. The mean improvement in the first POST4 test in the experimental (PAP) group was +6.5 cm (6.8%). The results of the present study suggest that PAP might be beneficial for acute improvement of upper body power performance in climbers. Therefore we conclude that such stimuli might be advisable for climbers as a part of the warm-up before bouldering competitions and training as well. They might also offer a stronger stimulus for climbers working on power development.

Does the inclusion of ballistic exercises during warm-up enhance short distance running performance?

BACKGROUND

Warm-up is considered essential to optimize running performance, but little is known about the effect of specific warm-up tasks, specifically in the real competitive context. The current study aimed to verify the acute effects of a warm-up including ballistic exercises in 30m running performance. In addition, a second 30m trial was assessed to better understand the warm-up effects in training/competition.

METHODS

Twenty-two men (19.32±1.43 years-old) randomly completed the time-trials on separate days and after a typical warm-up (WU), a WU complemented with ballistic exercises (postactivation potentiation [PAP]) or no warm-up (NWU). Biomechanical, physiological and psychophysiological variables were assessed.

RESULTS

The participants were 1.9% faster in the first 30m sprint after WU compared with NWU, mainly increased performance in the first 15m (P=0.03, ES=0.48). WU resulted in greater stride length in the last 15m of the first sprint. PAP did not differ from NWU and WU, despite eight participants performed better after this warm-up.

CONCLUSIONS

These results highlight the positive effects of warm-up for sprinting, despite failed to evidence positive effects when ballistic exercises are included. In addition, the influence of warm-up in the running technique was highlighted by the changes in the running kinematics and a need for individualization of warm-up procedures.

Effects of Vibration Rolling with and without Dynamic Muscle Contraction on Ankle Range of Motion, Proprioception, Muscle Strength and Agility in Young Adults: A Crossover Study

Vibration rolling (VR) has emerged as a self-myofascial release (SMR) tool to aid exercise performance when warming up. However, the benefits of VR on exercise performance when combined with dynamic muscle contraction are unclear. The purpose of this study was to investigate the immediate effects of the combination of VR with dynamic muscle contraction (DVR), VR, and static stretching (SS) during warm-up on range of motion (ROM), proprioception, muscle strength of the ankle, and agility in young adults. In this crossover design study, 20 recreationally active adults without musculoskeletal disorders completed three test sessions in a randomized order, with 48 h of rest between each session. Participants completed one warm-up intervention and its measurements on the same day; different warm-up interventions and measurements were performed on each of the three days. The measurements included ankle dorsiflexion and plantarflexion ROM, ankle joint proprioception, muscle strength, and agility. After DVR and VR intervention, ankle dorsiflexion ROM (both DVR and VR, p < 0.001), plantarflexion ROM (both DVR and VR, p < 0.001), plantar flexor muscle strength (DVR, p = 0.007; VR, p < 0.001), and agility (DVR, p = 0.016; VR, p = 0.007) significantly improved; after SS intervention, ankle dorsiflexion and plantar flexion ROM (dorsiflexion, p < 0.001; plantar flexion, p = 0.009) significantly improved, but muscle strength and agility were not enhanced. Compared with SS, DVR and VR significantly improved ankle plantar flexor muscle strength (p = 0.008 and p = 0.001, respectively). Furthermore, DVR significantly improved ankle dorsiflexion compared with VR (p < 0.001) and SS (p < 0.001). In conclusion, either DVR, VR, or SS increased ankle ROM, but only DVR and VR increased muscle strength and agility. In addition, DVR produced considerable increases in ankle dorsiflexion. These findings may have implications for warm-up prescription and implementation in both rehabilitative and athletic practice settings.

The Effect of Ballistic Exercise as Pre-Activation for 100 m Sprints

The benefits of warm-up in sports performance has received a special interest in the current literature. However, there is a large gap of knowledge about the tasks to be performed, specifically in the real competitive environment. The purpose of the study was to verify the acute effects of a warm-up including ballistic exercises in 100 m running performance. In addition, a second 100 m trial was assessed to better understand the warm-up effects in training and competition. Eleven men (25.4 ± 6.2 years of age, 1.76 ± 0.08 m of height, 78.2 ± 8.6 kg of body mass) were submitted to three different protocols, in a randomized order: no warm-up (NWU), typical warm-up (WU) and WU complemented with ballistic exercises (PAP). Biomechanical, physiological and psychophysiological variables were assessed. Differences were found between the three conditions assessed in the first 100 m sprint with 7.4% and 7.6% faster performances after the WU and PAP, compared to NWU. Stride length was higher in the second part of the 100 m after PAP compared with WU. These results highlight the positive effects of warm-up for sprinting performance. The inclusion of ballistic exercises, besides being used to improve sprint performance, can increase stride length in the final of the 100 m race.