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Exercise is Medicine® on Campus (EIM-OC) is a global health initiative lead by the American College of Sports Medicine (ACSM) to integrate physical activity (PA) into university campus culture and establish PA as a vital sign. There is limited research on the EIM-OC, especially studies which include university employees. Therefore, the purpose of this study was to evaluate the effectiveness of an EIM-OC sponsored employee circuit training class at increasing PA and reducing perceived stress in participants. Out of 20 class participants, 12 females volunteered to take part in the study. Data was collected with an online questionnaire that included the Godin Leisure-Time Exercise Questionnaire (LTEQ) and Cohen’s Perceived Stress Scale. Paired-samples t-tests were performed for LTEQ score, PA days, and perceived stress score. Physical activity score significantly increased (p=.05) from pre-to post-training. Moderate days of PA significantly increased from pre-to post-training, but strenuous and light days of PA were not statistically significant. Perceived stress scores improved significantly (p

Caddies are an integral part of the game of golf. As an occupation, little is known regarding the physical and psychological demands of caddying. Likewise, there is a dearth of scientific literature regarding musculoskeletal disorders (MSDs) among caddies. This research endeavor attempted to provide a review of literature regarding the physical demands associated with caddying as well as the prevalence of MSDs. The authors then provide targeted research recommendations to address the shortcomings of the current state of the scientific literature as related to the occupation of caddying. This information may help inform workplace health intervention strategies to improve job performance/satisfaction, lower the occurrence of MSDs, lower health care costs, increase occupational longevity, and enhance the quality of life for the professional caddie.

Measuring distance thrown during the Seated Medicine Ball Throw (SMBT) has been used frequently within the literature to quantify upper body explosiveness, due to the test being easy to learn, low-risk, and requiring minimal equipment. The reliability of distance thrown in the SMBT has not been broadly reported, nor have familiarization protocols been thoroughly documented. The purpose of this study is to assess the reliability of distance thrown during the SMBT as a representative measurement for upper body explosiveness in active, recreationally trained adults. Before testing, 20 subjects completed a dynamic warm-up. After learning proper technique, subjects were familiarized with the exercise by completing continuous trials using a 10 lb medicine ball, with 1 minute of rest between trials, until three consecutive throws within 0.25 m were achieved. Subjects rested 20 minutes, repeated the warm-up, and then completed 6 trials of the SMBT where distance of each throw was measured. Any trial in which technique deviated significantly from the instructions was repeated. Intraclass correlation coefficients (ICCs) were used to assess reliability between trials. Distances thrown for trials 1-6 were as follows: 3.43±0.99 m, 3.41±0.95 m, 3.48±1.00 m, 3.48±1.00 m, 3.46±1.03 m, and 3.54±1.05 m respectively. ICCs for consecutive trial pairs ranged from 0.97-0.99. These findings suggest that distance thrown is a reliable representative measure of upper body explosiveness in recreationally trained adults. The familiarization protocol used was sufficient for producing consistent performance.

Background Understanding the cardiovascular and psychophysical demands of repetitive lifting tasks is important in job design strategies. This study determined the cardiovascular (oxygen consumption (VO2) and heart rate (HR) and psychophysical response to repetitive lifting tasks in women. Methods Ten female (age 27 ± 5 yrs) participants transferred 11.4, 15.9, and 20.5 kg weights back and forth from a rung 40.6 cm high to a rung 156.2 cm high. Rungs were 195.6 cm apart horizontally. Three, 10 minute bouts (1 = 11.4 kg; 2 = 15.9 kg; 3 = 20.5 kg) were performed at 6 lifts per minute. Cardiovascular and psychophysical (rating of perceived exertion, RPE) parameters were monitored throughout the bouts. VO2max and HRmax were determined via a maximal treadmill test. Results VO2, HR, and RPE were significantly different between each work bout (p < 0.01), with each outcome variable increasing as load increased. VO2max and HRmax equaled 46.5 ± 7.5 mL·kg−1·min−1 and 191 ± 11 bpm, respectively. Work at 11.4 kg was performed at 38% VO2max and 63% HRmax; at 15.9 kg at 41% VO2max and 72% HRmax; and at 20.5 kg at 49% VO2max and 81% HRmax. RPE at 11.4, 15.9, and 20.5 kgs were: 8.4 ± 1.6, 11.4 ± 1.9, and 15.0 ± 2.2. Conclusion During these repetitive lifting tasks, metabolic cost and perceived exertion increased with weight lifted; average work intensity ranged from 63 to 81% of HRmax and 38 to 49% of VO2max. Results have important implications in relation to job pacing and design, and worksite health promotion strategies aimed at reducing work place injury.

A sedentary lifestyle is a key contributor to chronic disease, and many occupations in our society are sedentary in nature. Therefore, a main focus of workplace health promotion programs is to increase employee physical activity. In addition, workplaces are an ideal arena to deliver health programming, however many organizations face barriers to implementation, such as staffing, budget and time constraints. The purpose of this case study is to present a real world, cost-effective workplace walking program that positively impacted employee health. Feedback will also be provided on challenges encountered in relation to compliance and retention. Finally, practical, and social applications are discussed.

Post activation potentiation (PAP) is an acute enhancement of muscular function subsequent to an intense muscle conditioning activity. Practical application of PAP as a physical preparation for enhanced performance is a topic of considerable interest in the sport performance community. The purpose of this study was to determine if a dynamic warm-up (WU) plus a progression of deadlift (DL) sets culminating in a one-repetition maximum DL (1-RM DL) (i.e., a PAP conditioning activity) is more effective in improving the standing long jump (SLJ) as opposed to using a dynamic WU alone. Secondarily, it was of interest to determine if there was a meaningful relationship between the 1-RM DL and SLJ ability. Twenty NCAA Division I male North American football players participated in the study (age=20.3±2.3 years, height=183.5±6.3 cm, mass=96.3±17.1 kg). Participants met three times separated by one week. The initial gathering was an orientation meeting where participants were briefed on the study protocol and height, age and body mass were recorded. During the first data collection the participants completed a dynamic WU immediately followed by a progression of DLs culminating in a 1-RM DL; this served as a PAP conditioning activity. Following the PAP WU (5-6 minutes) the participants completed two trials of SLJs separated by 2-3 minutes. During the second data collection the participants completed the dynamic WU only followed (5-6 minutes) by the participants completing two trials of SLJs separated by 2-3 minutes. A paired t-test was used to compare the maximum SLJ between WU conditions and a Pearson correlation coefficient (r) was calculated to compare 1-RM DLs with SLJ scores. The SLJ was significantly greater (4.3±7.5 cm) following the 1-RM DL PAP warm-up (p

Background Many countries are experiencing an aging workforce with women workers making up a growing proportion. Workplaces often require employees to complete lifting tasks that require the ability of the hand to grasp an implement (coupling). The National Institute for Occupational Safety and Health (NIOSH) has developed an equation for manual lifting tasks hoping to minimize the potential for a workplace back-injury related to a lifting task. The NIOSH lifting equation relies upon stress variables including a coupling factor. However, little is known regarding grip strength as related to the NIOSH lifting equation coupling factor. The purpose of this study was to investigate differences in grip strength due to gender in older adults. Methods The participant’s (68–88 years) maximal grip (MG) strength measures were collected for each hand with a hand grip dynamometer (kg). MG scores were converted to Newtons (N), normalized to body mass, and allometrically scaled. Measures of MG were than compared between genders with an independent t-test. Results The hand grip measures of MG (kg) [male: 30.3 ± 5.6, female: 10.6 ± 3.3], MG (kg) / body mass (kg) [male: 0.35 ± 0.06, female: 0.16 ± 0.04], MG (N) / (body mass (kg))0.67 [male: 15.1 ± 2.5, female: 6.2 ± 1.7], and MG (N) / (body height (m))1.84 [male: 103.6 ± 18.6, female: 42.6 ± 10.6] were all significantly lower (p < 0.0001) for women than men. Regardless of how grip strength was reported, there is a strong difference in grip strength between genders in this sample. The NIOSH lifting equation does not account for varying grip strength due to aging and gender differences. Conclusions It is recommended that grip strength variability be accounted for in the coupling factor of the NIOSH lifting equation.

Worksite health-promotion programs (WHPPs) are prevalent in a variety of worksite settings, including universities, due to their numerous individual health and organizational benefits. Simultaneously, WHPPs provide many employment opportunities for kinesiology graduates. However, few students graduate with applied experience in worksite health promotion. The purpose of this article is to provide details on an innovative WHPP called the “Workplace Walk-off Challenge” (WWC), in which undergraduate kinesiology students are involved at all stages of the program in order to provide a valuable experiential education opportunity. The WWC is an annual, six-week walking competition open to all employees at a small California university. Employees assemble into teams of five and track steps with the use of pedometers. The WWC also includes several events, lunch-and-learns, and awards and prizes. Kinesiology students assist in designing, implementing and assessing the WWC as part of their learning experience in the ...

Background: The lumbopelvic-hip complex, also referred to as the “core”, is composed of every muscle between the knees and sternum. The back squat (BS) and front squat (FS) are both staple exercises that challenge the core in different ways. Possessing a properly balanced squat ratio (SR = 1-RM FS/1-RM BS; 1-RM = one-repetition maximum) could lead to a more stable core. Objective: This study attempted to determine if there was a meaningful relationship between the SR and core strength (CS) in resistance-trained males. If a strong relation exists between the SR and CS, strength and conditioning professionals would have a readily available assessment tool for examining CS by simply viewing the SR. Method: Twenty-one resistance-trained males (age = 28.3 ± 6.2 years; body mass = 93.1 ± 13.1 kg; height = 181.9 ± 7.6 cm; weight training experience with FS & BS = 6.4 ± 3.7 years) performed CS tests (flexor endurance, extensor endurance, prone bridge, left side-bridge, and right side-bridge), along with a 1-RM in the BS and FS. An aggregate of the CS test times (CSA) was also calculated for comparison with the SR. A Pearson product-moment correlation coefficient (r) was used to compare the SR with the CS tests and the CSA. Results: The CS test results were as follows (secs): flexor endurance 228.2±93.0, extensor endurance 137.0±28.2, prone bridge 166.7±51.3, left side-bridge 97.36±31.0, right side-bridge 100.2±28.3, and CSA 729.8±165.4. The 1-RM BS, 1-RM FS, and SR were: 157.5±29.7 kgs, 132.2±24.3 kgs, and 0.84±0.06 respectively. A moderate correlation was found between total CSA and the SR (r = 0.50, CD2 = 0.25, p

Background The Wingate anaerobic test (WAT) is traditionally performed in the forward pedaling direction on a cycle ergometer. However, reverse (backward) pedaling during a WAT test may be a novel way to convey meaningful information related to performance and rehabilitation. This study compared peak power measurements between 30-second forward pedaling WAT (FWAT) with a 30-second reverse pedaling WAT (RWAT). Methods 10 male and 10 female participants (age 27.6 ± 7.31 yrs, mass 74.9 ± 21.3 kg and height 172.6 ± 10.9 cm) volunteered to participate. Participants performed one FWAT and one RWAT at 7.5% of body mass on a specially modified Monark cycle ergometer. Tests were separated 2 days of rest. Peak power output (PPO), mean power output (MPO), relative PPO (RPPO), relative MPO (RMPO), fatigue index (%FI), and rating of perceived exertion (RPE) were measured. Results The FWAT power measurements were all significantly greater (p < 0.05) than RWAT power measurements except MPO (p > 0.05); and that RPE was significantly greater (p < 0.05) in FWAT than RWAT. Specifically, FWAT vs. RWAT (M ± SD) are as follows: PPO watts (w) = 731.7 ± 237.1 vs. 529.6 ± 192.2; RPPO w/kg = 10.2 ± 2.3 vs. 7.2 ± 1.6; MPO w = 510.2 ± 162.1 vs. 415.1 ± 146.2; RMPO w/kg = 7.3 ± 1.5 vs. 5.8 ± 1.3; %FI = 49.2 ± 8.7 vs. 37.4 ± 13.7; and RPE = 19.4 ± 1.1 vs. 15.8 ± 1.5. Gender did not impact the relative differences in these relationships. Conclusion Practitioners and clinicians may use this information to begin to understand the power and perceived exertion relationships of forward versus reverse pedaling during a WAT; exercise prescription for rehabilitation and performance may benefit.

Olympic weightlifting movements and their variations are believed to be among the most effective ways to improve power, strength, and speed in athletes. This study investigated the effects of two Olympic weightlifting variations (hang cleans and hang snatches), on power (vertical jump height), strength (1RM back squat), and speed (40-yard sprint) in female collegiate athletes. 23 NCAA Division I female athletes were randomly assigned to either a hang clean group or hang snatch group. Athletes participated in two workout sessions a week for six weeks, performing either hang cleans or hang snatches for five sets of three repetitions with a load of 80-85% 1RM, concurrent with their existing, season-specific, resistance training program. Vertical jump height, 1RM back squat, and 40-yard sprint all had a significant, positive improvement from pre-training to post-training in both groups (p≤0.01). However, when comparing the gain scores between groups, there was no significant difference between the hang clean and hang snatch groups for any of the three dependent variables (i.e., vertical jump height, p=0.46; 1RM back squat, p=0.20; and 40-yard sprint, p=0.46). Short-term training emphasizing hang cleans or hang snatches produced similar improvements in power, strength, and speed in female collegiate athletes. This provides strength and conditioning professionals with two viable programmatic options in athletic-based exercises to improve power, strength, and speed.

Purpose – Health promotion programs (HPPs) are increasingly prevalent at universities due to the numerous documented benefits in other various work environments. However, universities are unique work environments with various job duties and responsibilities. Therefore, the purpose of this paper is to examine differences in participation in university HPPs among faculty, staff and administration. Further, barriers to participation were examined as well as an analysis of those meeting weekly physical activity (PA) recommendations. Design/methodology/approach – An electronic survey was sent to all employees at a large, metropolitan university (n=3,603), that inquired about participation in the university HPP in the last six months and their perceived barriers to participation. The International Physical Activity Questionnaire was used to assess PA amount, and thus, if the employee was meeting the weekly PA recommendations was determined. Findings – Results (n=308) indicated a difference in HPP participation rates between all three job classifications (χ2: p < 0.001; staff highest, faculty lowest). Unique barriers were identified for each job classification such as time constraints, following their own exercise program, and schedule conflicts. Results also indicated a difference in those meeting PA recommendations (χ2: p < 0.001; faculty highest, staff lowest). Originality/value – The results of this study suggest that to maximize effectiveness of university HPPs, administrators should recognize the differences in barriers to participation among different classifications of university employees; specific needs per job classification should also be considered. By taking these types of factors into consideration when planning, university HPPs can target specific employees with evidence-based communications and strategies for optimal participation, effectiveness and outcomes.

The Assess2Perform Bar Sensei is a device used to measure barbell velocity for velocity-based training that has not yet been validated. The purpose of this study was to determine criterion validity and reliability of the Assess2Perform Bar Sensei in barbell back squats by comparing it against the GymAware PowerTool, a previously validated instrument. Sixteen injury-free, resistance-trained subjects (eleven males and five females) were recruited. Subjects were tested for their back squat one repetition maximum (1RM). Then, on two separate days, subjects performed two sets of three repetitions at loads of 45%, 60% and 75% 1RM. The GymAware PowerTool and Bar Sensei were attached to the barbell in similar locations for concurrent collection of mean concentric velocity (MCV) and peak concentric velocity (PCV). The Bar Sensei and PowerTool showed generally fair to poor agreement for MCV and PCV when subjects lifted 45% of 1RM (intraclass correlation, ICC 0.4&ndash, 0.59), and they showed poor agreement when subjects lifted 60% and 75% of 1RM (ICC 0.3&ndash, 0.4). Inter-repetition/within-set reliability for the Bar Sensei ranged between ICC = 0.273&ndash, 0.451 for MCV and PCV compared to the far more reliable PowerTool (ICC = 0.651&ndash, 0.793). Currently, the Bar Sensei is not a reliable or valid tool for measuring barbell velocity in back squats.

BACKGROUND Increasing evidence indicates adherence to exercise throughout life is concurrent with improved health. World masters games (WMG) have more participants than any other international sporting competition and is under investigated, particularly with regard to indices of cardiovascular disease risk. Therefore, we chose to investigate selected cardiovascular risk factors in WMG participants. METHODS This was a cross-sectional, observational study which utilized a web-based questionnaire to survey cardiovascular risk factors of WMG participants. The survey consisted of three sections: basic demographics, medical history and physiological parameters which included Body Mass Index (BMI), waist circumference (WC), resting blood pressure (BP) and lipids (total cholesterol [TC], high density lipoprotein [HDL] and low density lipoprotein [LDL]). RESULTS A total of 1435 participants, 872 male, aged 27-91 years (mean age 54.99 years) participated in the study. Key findings included significant differences (P

Many athletes deal with the dilemma of a short pre-season followed by a long and grueling competitive season. Unfortunately, this type of schedule puts athletes at greater risk of injury and/or development of overtraining syndrome. In order for athletes to realize optimal performance, it is vital that a coaching staff engages in and understands the rationale (physiological and psychological) behind best coaching practices to ensure that athletes are mentally and physically prepared for competition. This requires managing athletes’ mental and physical fatigue over the duration of a competitive season, which involves applying effective coaching strategies during the off-season and pre-season. In order to evaluate the effectiveness of coaching methods the Kinesiology Department faculty and the coaching staff of the women’s soccer team at California State University Monterey Bay collaborated to measure athlete preparedness for competition on a weekly basis over the duration of a competitive season. The following article is a discussion of coaching methods that are considered an example of best practice and the physiological and psychological rationale behind what we would consider to be effective strategies for managing athletes’ mental and physical fatigue and thereby increasing the chances for an athlete to realize optimal performance.

The World Masters Games, held quadrennially, is the largest international sporting competition in terms of participant numbers. Yet this cohort remains proportionately under investigated. An online survey using an open-source specialized survey application software program was utilized to investigate the 2009 Sydney World Masters Games (SWMG) football code athletes (association football, touch football, rugby union). A total of 931 masters athletes (28.2% response rate, aged 29 - 72 yrs, mean = 47.6, SD ± 7.1, 52.5% male) completed the survey, with touch football reporting the highest incidence of injury (29.2%) followed by rugby (27.0%) and soccer (21.2%). Analyzing injury data (t-tests, chi square) identified patterns in injury location (legs (11.2%, p < 0.01) followed by knees, feet and ankles) and significant (p < 0.01) classification patterns (muscle/tendon strain/tear (13.0%, p < 0.05), inflammation (6.1%), joint pain (6.0%) and ligament sprain/tear (5.8%)). There were also significant differences (p < 0.01) compared to general and elite sporting population data. For masters football athletes at the SWMG, the injury incidence during preparation for the tournament has similarities to, but is in fact significantly less than for these other sporting populations. Some gender and sport based differences in injury location and classification type were identified. There were also no significant age related changes in injury nature (classification type, location, incidence, time off work or training). Therefore these findings do not support the premise of masters football code athletes having a higher incidence of injury as compared to younger athletes.

Post-activation potentiation (PAP) has been shown to acutely amplify muscular power output and may be advantageous for athletes looking to improve performance. PAP may have an acute window of effectiveness between 2 to 20 min. With correct timing and implementation it may be possible to induce PAP in competitive situations. The purpose of this study was to examine the time frame of potentiation following a PAP warm-up in collegiate female volleyball players. In this study, nine female collegiate volleyball players completed three laboratory sessions over the course of 10 days. During the first session, the athlete’s 5-RM back squat was determined for subsequent use as the conditioning activity to initiate PAP. A repeated measures experimental design was then employed for Sessions 2 and 3 where half of the participants alternately performed either a dynamic or PAP warm-up prior to performing a standing long jump (SLJ) at 2, 6, 10, 14, and 18 min. A mixed-factor repeated measures ANOVA was used to determine the effects of the two warm-up strategies (PAP vs. dynamic) on standing long jump (SLJ) performance across time. There was a significant effect for time (p < 0.01) and warm-up strategy (p < 0.01). Bonferroni post hoc techniques determined that the SLJs that followed the PAP warm-up were significantly greater at 2 (4.8%), 6 (3.6%), and 10 (3.6%) min compared to SLJs post-dynamic warm-up (p < 0.05). However, those differences did not persist at 14 or 18 min (p > 0.05). Further analysis included non-parametric pairwise comparisons (Wilcoxon signed-rank tests) between the SLJ scores at 2, 6, 10, 14, and 18 min (PAP vs. dynamic). The non-parametric results were consistent with the parametric results. Within the parameters of this study, it is concluded that performing a 5-RM back squat induces a measureable PAP effect for up to 10 min.

The objective of the revised NIOSH (National Institute for Occupational Safety and Health) lifting equation is to prevent or reduce lifting-related injuries. The coupling component of the equation relates to quality of the grip (i.e., hand-to-object interface) and can be rated good, fair, or poor. Good coupling is theorized to reduce lifting stress, whereas poor coupling is theorized to increase lifting stress. This study compared the physiological and psychophysical stress between a lifting task with identical weight but different coupling factors. Subjects (n = 21; 26 +/- 6 years; 177.8 +/- 7.8 cm; 73.9 +/- 10.7 kg) transferred a milk crate or bag of dog food each weighing 12.5 kg back and forth from the floor to a table for 2, paced, 5-minute work bouts. Steady-state metabolic data were used to compare the lifting tasks. Results showed significantly higher oxygen consumption, caloric cost, heart rate, and rating of perceived exertion during the lifting task using the milk crate vs. the bag of dog food (p0.05). No difference in respiratory exchange ratio was observed (p0.05). In conclusion, a significantly higher metabolic cost and perceived exertion was observed when subjects performed a paced two-handed lifting task with good coupling factors than when using an object with poor coupling factors. When lifting stress is measured by metabolic cost and perceived exertion, these results are in contrast to expectations that a poor quality grip (i.e., poor coupling) would increase stress of a lifting task. Results of this study may help the work-place practitioner make decisions related to the use of the revised NIOSH lifting equation in the design and pacing of lifting-related tasks. Improved decision making may benefit productivity and enhance injury prevention in the workplace.

Previous investigations reported alterations in myocardial fibres and systolic function associated with anabolic-androgenic steroid consumption by athletes. Advances in bio-medical technology have allowed further investigation in assessing the possible effects of anabolic-androgenic steroids on gross left ventricular kinetics. Twenty-three male strength and power athletes with a past and current history of anabolic-androgenic steroid consumption (x 46 days, range 28 days to 70 days), were compared to 23 controls. Testing consisted of resting and immediate post-exercise transthoracic left ventricular wall cardiokymograms. Statistical results identified no difference over time between groups or condition. Cardiokymographic waveform analysis found 32.61% of all (n =184) waveforms to be abnormal (Type II, n = 56 or Type III, n = 4). There were 14 treatment subjects (60.87%) who demonstrated an abnormal waveform as compared to 9 controls (39.13%). A significant difference (p < or = 0.01) in the overall proportions of waveform types was identified where the treatment group exhibited 41.30% abnormal waveforms, compared to 23.91% by controls. Additionally, two athletes (1 treatment, 1 control) demonstrated abnormal left ventricular wall motions (Type III) analogous to impaired left ventricular performance. The results indicated: (a) highly strength trained athletes with no history of anabolic-androgenic steroid usage exhibited an unexpected high incidence of Type II waveforms (28.26% pre/23.91% post); (b) a comparable group of strength trained athletes using anabolic-androgenic steroids exhibited a significantly higher percentage of abnormal waveforms as compared to controls (34.78% pre/37.21% post). Based on these results, high intensity strength training with and without anabolic-androgenic steroid supplementation induced alterations in the left ventricular wall motion.

Patients desire to have information about health-related behaviors (e.g., exercise) provided to them by their health care provider. Outcomes of clinical trials in physical activity counseling are modest at best and therefore, the degree of effectiveness of physical activity counseling in the primary care setting remains unclear. We describe what may be considered a “real-world” example of behavior change counseling aimed at primary or secondary risk factor identification and modification for CHD in women. We examined rates of baseline and follow-up physical activity in our sample of midlife Caucasian and African American women (N = 227) participating in a hospital-based CHD-risk screening. Baseline physical activity levels and rates of return for follow-up appointments were quite low with only negligible achievement of behavior change recommendations. In light of these findings, the potential role of behavioral medicine in training and collaboration with health care providers in primary care behavior counseling is discussed.

In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training. For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d x wk(-1) for novice and intermediate training and 4-5 d x wk(-1) for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency. For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual's target goals, physical capacity, and training status.

This study addressed the role of chronic exercise to enhance physical self-description as measured by self-estimated percent body fat. Accuracy of physical self-description was determined in normal-weight, regularly exercising and non-exercising males with similar body mass index (BMI)’s and females with similar BMI’s (n=42 males and 45 females of which 23 males and 23 females met criteria to be considered chronic exercisers). Statistical analyses were conducted to determine the degree of agreement between self-estimated percent body fat and actual laboratory measurements (hydrostatic weighing). Three statistical techniques were employed: Pearson correlation coefficients, Bland and Altman plots, and regression analysis. Agreement between measured and self-estimated percent body fat was superior for males and females who exercised chronically, compared to non-exercisers. The clinical implications are as follows. Satisfaction with one’s body can be influenced by several factors, including self-perceived body composition. Dissatisfaction can contribute to maladaptive and destructive weight management behaviors. The present study suggests that regular exercise provides a basis for more positive weight management behaviors by enhancing the accuracy of self-assessed body composition.

ADAMS, K. J., A. M. SWANK, J. M. BERNING, P. G. SEVENE-ADAMS, K. L. BARNARD, and J. SHIMP-BOWERMAN.Progressive strength training in sedentary, older African American women. Med. Sci. Sports Exerc., Vol. 33, No. 9, 2001, pp.1567–1576. Purpose: This study investigated effects of an 8-wk, low-frequency and low-volume, supervised, progressive strengthtraining program emphasizing free weight, multijoint movements on the muscular power, strength, endurance, and flexibility of AfricanAmerican women 44 to 68 yr of age. Methods: Nineteen sedentary African American women were randomly assigned to a strengthtraining (ST) only group (N 12; mean age, 51 yr) or a nonexercise control (C) group (N 7; mean age, 52 yr). Maximal power,strength, absolute endurance, and flexibility were assessed before and after training. Subjects trained 2 d·wk 1 using free weight(barbells and dumbbells) and machine (plate loaded) exercises for two to three sets of 8 to 10 repetitions on both primary and assistanceexercises. Results: Upper body power (medicine ball put distance) significantly increased statistically (P 0.002), but gains possiblylacked practical significance because of measurement variation. Lower body power (peak watts on bicycle) experienced a small,nonsignificant increase in the ST group. Significant increases (P 0.000) in 1RM muscle strength occurred in the ST group (leg press, 99.8%; bench press, 34.4%). Absolute endurance significantly increased (P 0.000) in the ST group (leg press repetitions to failureat 70% pretest 1RM, 221%; bench press repetitions to failure at 50% pretest 1RM, 112%). Significant flexibility gains occurredin the ST group (sit-and-reach test, 8.2%; P 0.017). No significant changes occurred in power, strength, absolute endurance, orflexibility in the C group. Conclusion: This study demonstrates that 8 wk of low-frequency, supervised, progressive strength trainingemphasizing free weight, multijoint movements can safely cause significant gains in muscle strength, absolute endurance, and flexibilityin older African American women. Key Words: STRENGTH, POWER, ENDURANCE, FLEXIBILITY, AGING