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PurposeHigh-intensity functional interval training (HIFT) is predominantly composed of high exercise training intensities (HiT) and loads. Both have been linked to a higher risk of overtraining and injuries in inexperienced populations. A polarized training approach is characterized by high amounts of low-intensity training (LiT) and only approximately 5%–20% HiT. Compared to HIT-based training, this approach can result in temporary training load and intensity reductions without diminishing training gains. Thus, we aimed to examine the effects of traditional (TRAD) HIFT vs. polarized (POL) HIFT on relevant performance parameters.MethodsThirty athletes (15 females, age: 26.6 ± 5.0 years, height: 1.76 ± 0.13 m, body mass: 79.6 ± 12.4 kg, prior experience: 2.3 ± 2.0 years, training volume: 6.1 ± 2.4 h/wk) were randomly assigned to 6 weeks of either POL (78% LiT, 22% threshold intensity training (ThT) to HiT) or TRAD (26% LiT, 74% ThT to HiT). HIFT performance testing focused on maximal strength (squat: SQ1RM, deadlift: DL1RM, overhead press: OHP1RM, high pull: HP1RM), endurance (peak oxygen uptake: V̇O2peak, lactate threshold: LT, peak power output (PPO), and benchmark HIFT workout (Jackie: 1000 m rowing, 50 thrusters, and 30 pull-ups for time).ResultsPOL (785 ± 71 au) completed significantly (p ≤ 0.001; SMD = 4.55) lower training load (eTRIMP) than TRAD (1,273 ± 126 au). rANCOVA revealed no statistical relevant group×time interaction effects (0.094 ≤ p ≤ 0.986; 0.00 ≤ ηp2 ≤ 0.09) for SQ1RM, DL1RM, OHP1RM, high pull, V̇O2peak, LT, PPO, and Jackie performance. Both groups revealed trivial to moderate but significant (rANCOVA time effects: p ≤ 0.02; 0.01 ≤ ηp2 ≤ 0.11; 0.00 ≤ SMD ≤ 0.65) performance gains regarding DL1RM, OHP1RM, HP1RM, and Jackie.ConclusionDespite a notably lower total training load, conditioning gains were not affected by a polarized functional interval training regimen.

Introduction: Post-activation performance enhancement (PAPE) cannot be clearly distinguished from and may be explained in large by warm-up effects. To disentangle PAPE from a systemic warm-up effect, we conducted three randomized crossover trials (RCT).Methods: Each RCT consisted of a familiarization/one-repetition-maximum (1RM) assessment session followed by two interventional sessions (random order). In Study I, 18 participants (age: 26 ± 4 years; height: 1.84 ± 0.06 m; mass: 83.7 ± 8.7 kg; Squat-1RM: 146 ± 19 kg) performed either a 3-s isometric squat at 130%1RM or a 6-s isometric squat at 65%1RM. In Study II, 28 participants (11 female; age: 23 ± 3 years; height: 1.77 ± 0.08 m; mass: 76.5 ± 10.4 kg; Squat-1RM: 109 ± 38 kg) completed either Squat (3 × 3 repetitions, 85%1RM) or local electromyostimulation of the quadriceps muscle (85% of individual pain threshold). In Study III, 20 participants (6 female, age: 25.0 ± 3.5 years, mass: 78.5 ± 15.8 kg, height: 1.75 ± 0.08 m; SQ-1RM: 114 ± 33 kg, chest-press-1RM: 74 ± 29 kg) performed either squats or chest press (4 repetitions, 80%1RM). Counter-Movement-Jump height (CMJ) was assessed after a general (PRE) and/or muscle-specific warm-up (POST_WU) and for up to 11 min after the PAPE protocols. To identify possible differences in CMJ between the experimental conditions, mixed-design ANOVA models were used for each study individually, with condition and time modelled as fixed effects, while participants were included as a random effect blocking factor. The level of statistical significance was set at α = 5%.Results: In studies I and II, significant effects for time (p < 0.05, ωp2 = 0.06 and p < 0.001, ωp2 = 0.43) were found with the highest CMJ compared to all other time points at PRE (≤8.2 ± 4.6%, standardized mean difference: ≤0.39), regardless of condition. In study III, no significant effects were observed.Discussion: Thus, PAPE protocols do not further improve jumping performance compared to a general and muscle-specific traditional warm-up. Prior to tasks requiring explosive strength, general and sport-specific warm-up strategies should be used.

Introduction: Low-intensity endurance training is frequently performed at gradually higher training intensities than intended, resulting in a shift towards threshold training. By restricting oral breathing and only allowing for nasal breathing this shift might be reduced.Methods: Nineteen physically healthy adults (3 females, age: 26.5 ± 5.1 years; height: 1.77 ± 0.08 m; body mass: 77.3 ± 11.4 kg; VO2peak: 53.4 ± 6.6 mL·kg−1 min−1) performed 60 min of self-selected, similar (144.7 ± 56.3 vs. 147.0 ± 54.2 W, p = 0.60) low-intensity cycling with breathing restriction (nasal-only breathing) and without restrictions (oro-nasal breathing). During these sessions heart rate, respiratory gas exchange data and power output data were recorded continuously.Results: Total ventilation (p < 0.001, ηp2 = 0.45), carbon dioxide release (p = 0.02, ηp2 = 0.28), oxygen uptake (p = 0.03, ηp2 = 0.23), and breathing frequency (p = 0.01, ηp2 = 0.35) were lower during nasal-only breathing. Furthermore, lower capillary blood lactate concentrations were found towards the end of the training session during nasal-only breathing (time x condition-interaction effect: p = 0.02, ηp2 = 0.17). Even though discomfort was rated marginally higher during nasal-only breathing (p = 0.03, ηp2 = 0.24), ratings of perceived effort did not differ between the two conditions (p ≥ 0.06, ηp2 = 0.01). No significant “condition” differences were found for intensity distribution (time spent in training zone quantified by power output and heart rate) (p ≥ 0.24, ηp2 ≤ 0.07).Conclusion: Nasal-only breathing seems to be associated with possible physiological changes that may help to maintain physical health in endurance athletes during low intensity endurance training. However, it did not prevent participants from performing low-intensity training at higher intensities than intended. Longitudinal studies are warranted to evaluate longitudinal responses of changes in breathing patterns.

The time spent above 90% of maximal oxygen uptake (V̇O2max) during high-intensity interval training (HIIT) sessions is intended to be maximized to improve V̇O2max. Since uphill running serves as a promising means to increase metabolic cost, we compared even and moderately inclined running in terms of time ≥90% V̇O2max and its corresponding physiological surrogates. Seventeen well-trained runners (8 females & 9 males; 25.8 ± 6.8yrs; 1.75 ± 0.08m; 63.2 ± 8.4kg; V̇O2max: 63.3 ± 4.2 ml/min/kg) randomly completed both a horizontal (1% incline) and uphill (8% incline) HIIT protocol (4-times 5min, with 90s rest). Mean oxygen uptake (V̇O2mean), peak oxygen uptake (V̇O2peak), lactate, heart rate (HR), and perceived exertion (RPE) were measured. Uphill HIIT revealed higher (p ≤ 0.012; partial eta-squared (pes) ≥ 0.351) V̇O2mean (uphill: 3.3 ± 0.6 vs. horizontal: 3.2 ± 0.5 L/min; standardized mean difference (SMD) = 0.15), V̇O2peak (uphill: 4.0 ± 0.7 vs. horizontal: 3.8 ± 0.7 L/min; SMD = 0.19), and accumulated time ≥90% V̇O2max (uphill: 9.1 ± 4.6 vs. horizontal: 6.4 ± 4.0 min; SMD = 0.62) compared to even HIIT. Lactate, HR, and RPE responses did not show mode*time rANOVA interaction effects (p ≥ 0.097; pes ≤0.14). Compared to horizontal HIIT, moderate uphill HIIT revealed higher fractions of V̇O2max at comparable perceived efforts, heartrate and lactate response. Therefore, moderate uphill HiiT notably increased time spent above 90% V̇O2max.

Purpose: High-intensity functional interval training (HIFT) is predominantly composed of high exercise training intensities (HiT) and loads. Both have been linked to a higher risk of overtraining and injuries in inexperienced populations. A polarized training approach is characterized by high amounts of low-intensity training (LiT) and only approximately 5%–20% HiT. Compared to HIT-based training, this approach can result in temporary training load and intensity reductions without diminishing training gains. Thus, we aimed to examine the effects of traditional (TRAD) HIFT vs. polarized (POL) HIFT on relevant performance parameters. Methods: Thirty athletes (15 females, age: 26.6 ± 5.0 years, height: 1.76 ± 0.13 m, body mass: 79.6 ± 12.4 kg, prior experience: 2.3 ± 2.0 years, training volume: 6.1 ± 2.4 h/wk) were randomly assigned to 6 weeks of either POL (78% LiT, 22% threshold intensity training (ThT) to HiT) or TRAD (26% LiT, 74% ThT to HiT). HIFT performance testing focused on maximal strength (squat: SQ1RM, deadlift: DL1RM, overhead press: OHP1RM, high pull: HP1RM), endurance (peak oxygen uptake: V̇O2peak, lactate threshold: LT, peak power output (PPO), and benchmark HIFT workout (Jackie: 1000 m rowing, 50 thrusters, and 30 pull-ups for time). Results: POL (785 ± 71 au) completed significantly (p ≤ 0.001; SMD = 4.55) lower training load (eTRIMP) than TRAD (1,273 ± 126 au). rANCOVA revealed no statistical relevant group×time interaction effects (0.094 ≤ p ≤ 0.986; 0.00 ≤ ηp2 ≤ 0.09) for SQ1RM, DL1RM, OHP1RM, high pull, V̇O2peak, LT, PPO, and Jackie performance. Both groups revealed trivial to moderate but significant (rANCOVA time effects: p ≤ 0.02; 0.01 ≤ ηp2 ≤ 0.11; 0.00 ≤ SMD ≤ 0.65) performance gains regarding DL1RM, OHP1RM, HP1RM, and Jackie. Conclusion: Despite a notably lower total training load, conditioning gains were not affected by a polarized functional interval training regimen. [ABSTRACT FROM AUTHOR]

This network meta-analysis aimed at evaluating the effectiveness of different velocity-based (VBT) and traditional 1RM-based resistance training (TRT) interventions on strength and power indices in healthy participants. The research was conducted until December 2021 using the online electronic databases PubMed, Web of Science, PsycNet, and SPORTDiscus for studies with the following inclusion criteria: 1) controlled VBT trials, 2) strength and/or jump and/or sprint parameters as outcomes (c), participants aged between 18 and 40 years, and 4) peer-reviewed and published in English. Standardized mean differences (SMD) using a random effects models were calculated. Fourteen studies with 311 healthy participants were selected and 3 networks (strength, jump, and sprint) were achieved. VBT, TRT, repetitions in reserve (RIR), low velocity loss (lowVL), and high velocity loss (highVL) were ranked for each network. Based on P-score rankings, lowVL (P-score ≥ 0.59; SMD ≥ 0.33) and highVL (P-score ≥ 0.50; SMD ≥ 0.12) revealed favorable effects on strength, jump, and sprint performance compared to VBT (P-score ≤ 0.47; SMD ≤0.01), TRT (P-score ≤0.46; SMD ≤ 0.00), and RIR (P-score ≤ 0.46; SMD ≤ 0.12). In conclusion, lowVL and highVL showed notable effects on strength, jump, and sprint performance. In particular for jump performance, lowVL induced favorable improvements compared to all other resistance training approaches.

A long rowing stroke length is crucial for adequate rowing performance. Therefore, the relocation of the oar from traditional “in front” (NORM) to “behind the rotation axis” (GATE) may increase (para) rowing performance. Thus, 15 able-bodied rowers (21.4 ± 3.6 years; 187 ± 8 cm; 85.4 ± 8.2 kg) completed indoor TANK rowing 2 min TimeTrials (2 min-TT) of GATE and NORM in a randomized order. Additionally, one elite Paralympic oarsman (37 years, 185 cm, 67 kg) performed a multiple single case in-field BOAT testing (24x2min-TT of GATE and NORM in a randomized order). GATE revealed significantly larger catch angles during TANK (+97.1 ± 120.4%; p = 0.001, SMD = 0.84) and BOAT (+11.9 ± 3.2%; p 0.634), no such significant changes of these performance parameters between GATE and NORM were observed during BOAT (p > 0.021; SMD 0.61; SMD 0.73, SMD 0.63; SMD

Introduction: Post-activation performance enhancement (PAPE) cannot be clearly distinguished from and may be explained in large by warm-up effects. To disentangle PAPE from a systemic warm-up effect, we conducted three randomized crossover trials (RCT). Methods: Each RCT consisted of a familiarization/one-repetition-maximum (1RM) assessment session followed by two interventional sessions (random order). In Study I, 18 participants (age: 26 ± 4 years; height: 1.84 ± 0.06 m; mass: 83.7 ± 8.7 kg; Squat-1RM: 146 ± 19 kg) performed either a 3-s isometric squat at 130%1RM or a 6-s isometric squat at 65%1RM. In Study II, 28 participants (11 female; age: 23 ± 3 years; height: 1.77 ± 0.08 m; mass: 76.5 ± 10.4 kg; Squat-1RM: 109 ± 38 kg) completed either Squat (3 × 3 repetitions, 85%1RM) or local electromyostimulation of the quadriceps muscle (85% of individual pain threshold). In Study III, 20 participants (6 female, age: 25.0 ± 3.5 years, mass: 78.5 ± 15.8 kg, height: 1.75 ± 0.08 m; SQ-1RM: 114 ± 33 kg, chest-press-1RM: 74 ± 29 kg) performed either squats or chest press (4 repetitions, 80%1RM). Counter-Movement-Jump height (CMJ) was assessed after a general (PRE) and/or muscle-specific warm-up (POST_WU) and for up to 11 min after the PAPE protocols. To identify possible differences in CMJ between the experimental conditions, mixed-design ANOVA models were used for each study individually, with condition and timemodelled as fixed effects, while participants were included as a random effect blocking factor. The level of statistical significance was set at a = 5%. Results: In studies I and II, significant effects for time (p < 0.05, p 2 = 0.06 and p < 0.001, p 2 = 0.43) were found with the highest CMJ compared to all other time points at PRE (=8.2 ± 4.6%, standardized mean difference: =0.39), regardless of condition. In study III, no significant effects were observed. Discussion: Thus, PAPE protocols do not further improve jumping performance compared to a general and muscle-specific traditional warm-up. Prior to tasks requiring explosive strength, general and sport-specific warm-up strategies should be used. [ABSTRACT FROM AUTHOR]

The aim of this multicenter trial was to compare the effects of whole-body electromyostimulation (WB-EMS) and whole-body vibration (WBV) with conventional back-strengthening training (CT) on changes in mean back pain intensity (MPI) and trunk strength in patients suffering from chronic non-specific low back pain (CNLBP). Two-hundred and forty CNLBP patients (40–70 years; 62% female) were randomly assigned to three intervention arms (WB-EMS: n = 80 vs. WBV: n = 80 vs. CT: n = 80). All training intervention programs were performed for 12 weeks in their usual commercial training setting. Before and during the last 4 weeks of the intervention, MPI was recorded using a 4-week pain diary. Additionally, maximal isometric trunk extension and -flexion strength was assessed on the BackCheck® machine. A moderate but significant decrease of MPI was observed in all groups (WB-EMS: 29.7 ± 39.1% (SMD 0.50) vs. WBV: 30.3 ± 39.3% (SMD 0.57) vs. CT: 30.5 ± 39.6% (SMD 0.59); p < 0.001). Similar findings were observed for maximal isometric strength parameters with a significant increase in all groups (extension: WB-EMS: 17.1 ± 25.5% vs. WBV: 16.2 ± 23.6% vs. CT: 21.6 ± 27.5%; p < 0.001; flexion: WB-EMS: 13.3 ± 25.6% vs. WBV: 13.9 ± 24.0% vs. CT: 13.9 ± 25.4%; p < 0.001). No significant interaction effects for MPI (p = 0.920) and strength parameters (extension: p = 0.436; flexion: p = 0.937) were observed. WB-EMS, WBV, and CT are comparably effective in improving MPI and trunk strength. However, training volume of WB-EMS was 43 or 62% lower, compared with CT and WBV.

BackgroundPrevious research indicates that polarized training-intensity-distribution (TID) programs could enhance endurance performance. Short-distance triathletes, however, perform most of their competition-specific training around moderate-intensity intervals. There is still a lack of evidence as to which program is more beneficial during triathlete training. This pilot study examined 6 weeks of training-macrocycle using polarized intensity distribution compared to moderate TID and it’s effects on sub-maximal and maximal performance indices during running and cycling.MethodsFifteen moderately trained triathletes were either assigned to an intervention group (INT, n = 7, 2 females/5 males, Age: 29.1 ± 7.6) or a control group (CON, n = 8, 2 females/6 males, Age: 30.3 ± 6.1). We used the minimization method (Strata: gender, age competition times, training volumes) to allocate the groups. The participants underwent incremental cycling and running testings before and after the intervention period to assess performance indices until objective exhaustion. CON employed a moderate TID with either medium-intensity (MIT) or low-intensity training (LIT). INT used polarized training intensity distribution (TID), with either LIT or high-intensity training (HIT). Average training hours and anthropometric data did not indicate any differences between CON and INT during the study period. We applied the polarization index of >2 in INT (2.1 ± 0.4) and

The resulting muscular performance is considered notably higher during a stretch shortening cycle (SSC) compared to an isolated concentric contraction. Thus, the present study examined the occurrence and magnitude of rowing performance enhancement after a flexion–extension cycle (FEC) of the legs compared to both concentric contractions only and isometric pre-contraction. Therefore, 31 sub-elite male rowers (age: 25 ± 6 years, height: 1.90 ± 0.02 m, weight: 91 ± 10 kg, weekly training volume: 11.4 ± 5.3 h/week, rowing experience: 7.1 ± 2.7 years) randomly completed (a) isolated concentric rowing strokes (DRIVE), (b) single FEC-type rowing strokes (SLIDE-DRIVE), and (c) rowing strokes with an isometric pre-contraction (ISO-DRIVE). The resulting rowing power (Prow), leg power (Pleg), and work per stroke (WPS) were recorded using motion-capturing, force, and rotation sensors. Comparison of DRIVE and SLIDE-DRIVE revealed significantly (p < 0.05) higher Prow (+11.8 ± 14.0%), Pleg (+19.6 ± 26.7%), and WPS (+9.9 ± 10.5%) during SLIDE-DRIVE. Compared to ISO-DRIVE, Pleg (+9.8 ± 26.6%) and WPS (+6.1 ± 6.7%) are again significantly (p < 0.05) higher for SLIDE-DRIVE. In conclusion, notably higher work and power outputs (compared to an isolated concentric contraction) during FEC rowing referred to an underlying SSC. Future ultrasound studies should elucidate whether a real SSC on the muscle tendon unit level account for these performance enhancements.

Background: Whole-body electromyostimulation (WB-EMS) gained increasing interest in sports within recent years. However, few intervention studies have examined the effects of WB-EMS on trained subjects in comparison to conventional strength training.Objective: The aim of the present mini-meta-analysis of 5 recently conducted and published randomized controlled WB-EMS trails of our work group was to evaluate potentially favorable effects of WB-EMS in comparison to conventional strength training.Methods: We included parameter of selected leg muscle's strength and power as well as sprint and jump performance. All subjects were moderately trained athletes [>2 training sessions/week, >2 years of experience in strength training; experimental group (n = 58): 21.5 ± 3.3 y; 178 ± 8 cm; 74.0 ± 11 kg; control group (n = 54): 21.0 ± 2.3 y; 179.0 ± 9 cm; 72.6 ± 10 kg]. The following WB-EMS protocols were applied to the experimental group (EG): 2 WB-EMS sessions/week, bipolar current superimposed to dynamic exercises, 85 Hz, 350 μs, 70% of the individual pain threshold amperage. The control groups (CG) underwent the same training protocols without WB-EMS, but with external resistance.Results: Five extremely homogenous studies (all studies revealed an I2 = 0%) with 112 subjects in total were analyzed with respect to lower limb strength and power in leg curl, leg extension and leg press machines, sprint—and jump performance. Negligible effects in favor of WB-EMS were found for Fmax of leg muscle groups [SMD: 0.11 (90% CI: −0.08, 0.33), p = 0.73, I2 = 0%] and for CMJ [SMD: 0.01 (90% CI: −0.34, 0.33), p = 0.81, I2 = 0%]. Small effects, were found for linear sprint [SMD: 0.22 (90% CI: −0.15, 0.60), p = 0.77, I2 = 0%] in favor of the EMS-group compared to CON.Conclusion: We conclude that WB-EMS is a feasible complementary training stimulus for performance enhancement. However, additional effects on strength and power indices seem to be limited and sprint and jump-performance appear to be benefiting only slightly. Longer training periods and more frequent application times and a slightly larger stimulus could be investigated in larger samples to further elucidate beneficial effects of WB-EMS on performance parameters in athletes.

The aim of this study was to compare the effects of short-term strength training with and without superimposed whole-body electromyostimulation (WB-EMS) on straight sprinting speed (SSS), change of direction speed (CODS), vertical and horizontal jumping, as well as on strength and power in physically active females. Twenty-two active female participants (n = 22; mean ± SD: age: 20.5 ± 2.3 years; height: 171.9 ± 5.5 cm; body mass: 64.0 ± 8.2 kg; strength training experience 5.1 ± 3.6 years) were randomly assigned to two groups: strength training (S) or strength training with superimposed WB-EMS (S+E). Both groups trained twice a week over a period of 4 weeks and differed in the application of free weights or WB-EMS during four strength (e.g., split squats, glute-ham raises) and five sprinting and jumping exercises (e.g., side and box jumps, skippings). The WB-EMS impulse intensity was adjusted to 70% of individual maximal sustainable pain. SSS was tested via 30-m sprinting, CODS by a T-run, vertical and horizontal jumping using four different jump tests at pre-, post-, and retests. Maximal strength (Fmax) and power (Pmax) testing procedures were conducted on the Leg Press (LP), Leg Extension (LE), and Leg Curl (LC) machine. Significant time × group interaction effects revealed significant decreases of contact time of the Drop Jump and split time of CODS (p ≤ 0.043; ηp2 = 0.15–0.25) for S (≤ 11.6%) compared to S+E (≤ 5.7%). Significant time effects (p < 0.024; ηp2 = 0.17–0.57) were observed in both groups for SSS (S+E: ≤6.3%; S: ≤8.0%) and CODS (S+E: ≤1.8%; S: ≤2.0%) at retest, for jump test performances (S+E: ≤13.2%; S: ≤9.2%) as well as Fmax and Pmax for LE (S+E: ≤13.5%; S: ≤13.3%) and LC (S+E: ≤18.2%; S: ≤26.7%) at post- and retests. The findings of this study indicate comparable effects of short-term strength training with and without superimposed WB-EMS on physical fitness in physically active females. Therefore, WB-EMS training could serve as a reasonable but not superior alternative to classic training regimes in female exercisers.

As verbal encouragement (VE) is used in high intensity functional exercise testing, this randomized controlled crossover study aimed at investigating whether VE affects high intensity functional strength and endurance performance testing. We further examined between-day variability of high intensity functional strength and endurance performance testing with and without VE. Nineteen experienced athletes (seven females and 12 males, age: 23.7 ± 4.3 years) performed a standardized one repetition maximum (1 RM) squat test and a 12-min high-intensity functional training (HIFT) workout [as many repetitions as possible (AMRAP)] on four different days over a 2-week period. Athletes randomly performed each test twice, either with VE or without (CON), with a minimum of 72 h rest between tests. Very good to excellent relative between-day reliability with slightly better values for strength testing (ICC: 0.99; CV: 3.5–4.1%) compared to endurance testing (ICC 0.87–0.95; CV: 3.9–7.3%) were observed. Interestingly, VE led to higher reliability during endurance testing. Mean squat strength depicted higher strength values with VE (107 ± 33 kg) compared to CON (105 ± 33 kg; p = 0.009, Cohen’s d: 0.06). AMRAP in the endurance test showed negligible differences between VE (182 ± 33 AMRAP) and CON (181 ± 35 AMRAP; p = 0.71, Cohen’s d: 0.03). In conclusion, the effects of VE do not notably exceed day-to-day variability during high intensity functional strength (CV: 3.5–4.1%) and endurance (CV: 3.9–7.3%) testing. However, high intensity functional strength and endurance testing with VE seems to be slightly more reliable, particularly during endurance testing.

Background: Assessing traditional neuromuscular fall risk factors (i.e., balance, gait, strength) in the elderly has so far mainly been done independently. Functional and integrative testing approaches are scarce. The present study proposes an agility course for an integrative assessment of neuromuscular and also cardiocirculatory capacity in seniors – and tests its criterion validity and reliability.Methods: Thirty-six seniors (age: 69.0 ± 2.8 years; BMI: 25.4 ± 3.5 kg/m2; sex: 19 males/17 females; weekly physical activity: 9.4 ± 5.5 h) participated. They completed four trials of the Agility Challenge for the Elderly (ACE)-course in two sessions separated by 1 week. The course consists of three segments focusing on different agility aspects. Cardiovascular capacity was assessed by 6-min walk test (6MWT), neuromuscular capacity by static, dynamic and perturbed standing balance tasks, habitual gait speed assessment, and rate of torque development testing. Parameters’ predictive strength for the ACE performance was assessed by regression analysis. Reliability was calculated with intraclass correlation coefficients and coefficients of variation.Results: Men completed the course in 43.0 ± 5.7 s and women in 51.9 ± 4.0 s. Overall and split times were explained by 6MWT time (ηp2 = 0.38–0.44), gait speed (ηp2 = 0.29–0.43), and to a lesser extent trunk rotation explosive strength (ηp2 = 0.05–0.12). Static and dynamic balance as well as plantar flexion strength explained the performance in some segments to a very small extent (ηp2 = 0.06–0.08). Good between- and within-day reliability were observed for total course and split times: The ICC for the between-day comparison was 0.93 (0.88–0.96) and ranged between 0.84 and 0.94 for split times. The within-day ICC was 0.94 (0.91–0.97) for overall time and 0.92–0.97 for split times. Coefficients of variation were smaller than 5.7% for within and between day analyses.Conclusion: The ACE course reflects cardiocirculatory and neuromuscular capacity, with the three ACE segments potentially reflecting slightly different domains of neuromuscular (static and dynamic balance, ankle, and trunk strength) performance, whereas cardiocirculatory fitness and gait speed contribute to all segments. Our test can detect changes in overall performance greater than 5.7% and can thus be useful for documenting changes due to interventions in seniors.

The purpose of this study was to assess the effects of dynamic superimposed submaximal whole-body electromyostimulation (WB-EMS) training on maximal strength and power parameters of the leg muscles compared with a similar dynamic training without WB-EMS. Eighteen male sport students were randomly assigned either to a WB-EMS intervention (INT; n = 9; age: 28.8 (SD: 3.0) years; body mass: 80.2 (6.6) kg; strength training experience: 4.6 (2.8) years) or a traditional strength training group (CON; n = 9; age: 22.8 (2.5) years; body mass: 77.6 (9.0) kg; strength training experience: 4.5 (2.9) years). Both training intervention programs were performed twice a week over a period of 8 weeks with the only difference that INT performed all dynamic exercises (e.g., split squats, glute-ham raises, jumps, and tappings) with superimposed WB-EMS. WB-EMS intensity was adjusted to 70% of the individual maximal tolerable pain to ensure dynamic movement. Before (PRE), after (POST) and 2 weeks after the intervention (FU), performance indices were assessed by maximal strength (Fmax) and maximal power (Pmax) testing on the leg extension (LE), leg curl (LC), and leg press (LP) machine as primary endpoints. Additionally, vertical and horizontal jumps and 30 m sprint tests were conducted as secondary endpoints at PRE, POST and FU testing. Significant time effects were observed for strength and power parameters on LE and LC (LE Fmax +5.0%; LC Pmax +13.5%). A significant time × group interaction effect was merely observed for Fmax on the LE where follow-up post hoc testing showed significantly higher improvements in the INT group from PRE to POST and PRE to FU (INT: +7.7%, p < 0.01; CON: +2.1%). These findings indicate that the combination of dynamic exercises and superimposed submaximal WB-EMS seems to be effective in order to improve leg strength and power. However, in young healthy adults the effects of superimposed WB-EMS were similar to the effects of dynamic resistance training without EMS, with the only exception of a significantly greater increase in leg extension Fmax in the WB-EMS group.

Randomized controlled trials (RCTs) can be regarded as gold standard in investigating dose-response and causal relationships in exercise science. Recommendations for exercise training routines and efficacy analyses of certain training regimen require valid data derived from robust RCTs. Moreover, meta-analyses rely on RCTs and both RCTs and meta-analyses are considered the highest level of scientific evidence. Beyond general study design a variety of methodological aspects and notable pitfalls has to be considered. Therefore, exercise training studies should be carefully constructed focusing on the consistency of the whole design “package” from an explicit hypothesis or research question over study design and methodology to data analysis and interpretation. The present scoping review covers all main aspects of planning, conducting, and analyzing exercise based RCTs. We aim to focus on relevant aspects regarding study design, statistical power, training planning and documentation as well as traditional and recent statistical approaches. We intend to provide a comprehensive hands-on paper for conceptualizing future exercise training studies and hope to stimulate and encourage researchers to conduct sound and valid RCTs in the field of exercise training.

Objectives: To evaluate the immediate responses to forearm compression of blood lactate concentration, heart rate, perceived exertion and local forearm muscle pain during severe climbing in elite climbers.Method: Seven elite climbers (18 ± 2 years; 164 ± 5 cm; 57.8 ± 5.3 kg) performed 3 × 3 climbing bouts with maximal intensity on a distinct 8 m boulder wall (lead grade: 7a–8b) in a single blinded, placebo-controlled cross-over design, wearing either forearm sleeves with compression (verum-compression) or placebo forearm sleeves with no compression (falsum-compression). Each climber’s heart rate was recorded during and capillary blood lactate concentration, perceived exertion and forearm muscle pain were assessed directly after climbing.Result: Heart rate (p = 0.45, ηp2 = 0.12), blood lactate concentrations (p = 0.44, ηp2 = 0.10), perceived exertion levels (p = 0.51, ηp2 = 0.08) and pain perception (p = 0.67, ηp2 = 0.03) were not affected by forearm compression. No condition × time interaction effect (compression × time) occurred for heart rate (p = 0.66, ηp2 = 0.04), blood lactate concentration (p = 0.70, ηp2 = 0.02), perceived exertion (p = 0.20, ηp2 = 0.26) and pain perception (p = 0.62, ηp2 = 0.04).Conclusion: In elite climbers performing severe climbing bouts, sleeves with forearm compression do not alter blood lactate concentration, heart rate, perceived exertion and local forearm muscle pain.

Background: Migraine is associated with increased cardiovascular risk and vascular dysfunction. Since aerobic exercise can reduce cardiovascular risk, the present randomized controlled trail aimed at investigating the effects of high-intensity interval training (HIT) vs. moderate continuous exercise training (MCT) on arterial stiffness in migraine patients.Methods: Forty-eight episodic migraineurs were initially enrolled in the study. 37 patients [female: 30; age: 37 (SD: 10); BMI: 23.1 (5.2); Migraine days per month: 3.7 (2.5)] completed the intervention. Central blood pressure, pulse wave reflection, and aortic pulse wave velocity (PWV) were obtained by an oscillometric monitor. Incremental treadmill exercise testing yielded maximal and submaximal fitness parameters. Participants were randomly assigned to either HIT, MCT, or a control group (CON). The intervention groups trained twice a week over a 12-week intervention period.Results: After adjustment for between-group baseline differences, a moderate meaningful overall reduction of the augmentation index at 75 min−1 heart rate (AIx@75) was observed [partial eta squared (ηp2) = 0.16; p = 0.06]. With 91% likely beneficial effects, HIT was more effective in reducing AIx@75 than MCT [HIT: pre 22.0 (9.7), post 14.9 (13.0), standardized mean difference (SMD) = 0.62; MCT: pre 16.6 (8.5), post 21.3 (10.4), SMD −0.49]. HIT induced a relevant reduction in central systolic blood pressure [cSBP: pre 118 (23) mmHg, post 110 (16) mmHg, SMD = 0.42] with a 59% possibly beneficial effect compared to CON, while MCT showed larger effects in lowering central diastolic blood pressure [pre 78 (7) mmHg, post 74 (7) mmHg, SMD = 0.61], presenting 60% possibly beneficial effects compared to CON. Central aortic PWV showed no changes in any of the three groups. Migraine days were reduced more successfully by HIT than MCT (HIT: SMD = 1.05; MCT: SMD = 0.43).Conclusion: HIT but not MCT reduces AIx@75 as a measure of pulse wave reflection and indirect marker of systemic arterial stiffness. Both exercise modalities beneficially affect central blood pressure. HIT proved to be an effective complementary treatment option to reduce vascular dysfunction and blood pressure in migraineurs.

Objective: Neuromuscular injury prevention programs (IPP) can reduce injury rate by about 40% in youth sport. Multimodal IPP include, for instance, balance, strength, power, and agility exercises. Our systematic review and meta-analysis aimed to evaluate the effects of multimodal IPP on neuromuscular performance in youth sports.Methods: We conducted a systematic literature search including selected search terms related to youth sports, injury prevention, and neuromuscular performance. Inclusion criteria were: (i) the study was a (cluster-)randomized controlled trial (RCT), and (ii) investigated healthy participants, up to 20 years of age and involved in organized sport, (iii) an intervention arm performing a multimodal IPP was compared to a control arm following a common training regime, and (iv) neuromuscular performance parameters (e.g., balance, power, strength, sprint) were assessed. Furthermore, we evaluated IPP effects on sport-specific skills.Results: Fourteen RCTs (comprising 704 participants) were analyzed. Eight studies included only males, and five only females. Seventy-one percent of all studies investigated soccer players with basketball, field hockey, futsal, Gaelic football, and hurling being the remaining sports. The average age of the participants ranged from 10 years up to 19 years and the level of play from recreational to professional. Intervention durations ranged from 4 weeks to 4.5 months with a total of 12 to 57 training sessions. We observed a small overall effect in favor of IPP for balance/stability (Hedges' g = 0.37; 95%CI 0.17, 0.58), leg power (g = 0.22; 95%CI 0.07, 0.38), and isokinetic hamstring and quadriceps strength as well as hamstrings-to-quadriceps ratio (g = 0.38; 95%CI 0.21, 0.55). We found a large overall effect for sprint abilities (g = 0.80; 95%CI 0.50, 1.09) and sport-specific skills (g = 0.83; 95%CI 0.34, 1.32). Subgroup analyses revealed larger effects in high-level (g = 0.34–1.18) compared to low-level athletes (g = 0.22–0.75), in boys (g = 0.27–1.02) compared to girls (g = 0.09–0.38), in older (g = 0.32–1.16) compared to younger athletes (g = 0.18–0.51), and in studies with high (g = 0.35–1.16) compared to low (g = 0.12–0.38) overall number of training sessions.Conclusion: Multimodal IPP beneficially affect neuromuscular performance. These improvements may substantiate the preventative efficacy of IPP and may support the wide-spread implementation and dissemination of IPP. The study has been a priori registered in PROSPERO (CRD42016053407).