Snippit Sports Science

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Medicine & Science in Sports & Exercise

Issue: Volume 51(2), February 2019, p 288-298

Copyright: (C) 2019 American College of Sports Medicine

Publication Type: [APPLIED SCIENCES]

https://insights.ovid.com/crossref?an=00005768-201902000-00009

ISSN: 0195-9131

Accession: 00005768-201902000-00009

Keywords: ISCHEMIC TRAINING; KAATSU; MYOGENIC STEM CELLS, MYONUCLEAR ADDITION, MYONUCLEAR DOMAIN, ATHLETES

Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters

BJORNSEN, THOMAS; WERNBOM, MATHIAS; KIRKETEIG, ALEXANDER; PAULSEN, GORAN; SAMNOY, LARS; BAEKKEN, LASSE5; CAMERON-SMITH, DAVID; BERNTSEN, SVEINUNG; RAASTAD, TRULS

ABSTRACT

Purpose:

To investigate the effects of blood flow-restricted resistance exercise (BFRRE) on myofiber areas (MFA), number of myonuclei and satellite cells (SC), muscle size and strength in powerlifters.

Methods:

Seventeen national level powerlifters (25 +/- 6 yr [mean +/- SD], 15 men) were randomly assigned to either a BFRRE group (n = 9) performing two blocks (weeks 1 and 3) of five BFRRE front squat sessions within a 6.5-wk training period, or a conventional training group (Con; n = 8) performing front squats at 60%-85% of one-repetition maximum (1RM). The BFRRE consisted of four sets (first and last set to voluntary failure) at ~30% of 1RM. Muscle biopsies were obtained from m. vastus lateralis (VL) and analyzed for MFA, myonuclei, SC and capillaries. Cross-sectional areas (CSA) of VL and m. rectus femoris were measured by ultrasonography. Strength was evaluated by maximal voluntary isokinetic torque (MVIT) in knee extension and 1RM in front squat.

Results:

BFRRE induced selective increases in type I MFA (BFRRE: 12% vs Con: 0%, P < 0.01) and myonuclear number (BFRRE: 18% vs Con: 0%, P = 0.02). Type II MFA was unaltered in both groups. BFRRE induced greater changes in VL CSA (7.7% vs 0.5%, P = 0.04), which correlated with the increases in MFA of type I fibers (r = 0.81, P = 0.02). No group differences were observed in SC and strength changes, although MVIT increased with BFRRE (P = 0.04), whereas 1RM increased in Con (P = 0.02).

Conclusions:

Two blocks of low-load BFRRE in the front squat exercise resulted in increased quadriceps CSA associated with preferential hypertrophy and myonuclear addition in type 1 fibers of national level powerlifters.

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It was great having Alex Natera on our podcast last week.  We believe that having an author on the podcast gave a greater depth into the article itself.  We hope to have more of these special guests as time and availability permits.

 

Today’s podcast discusses the paper:

European Journal of Applied Physiology

February 2016, Volume 116, Issue 2, pp 395–404

https://link.springer.com/article/10.1007/s00421-015-3294-6

 

Post-warm-up muscle temperature maintenance: blood flow contribution and external heating optimisation

Margherita Raccuglia

Alex Lloyd

Davide Filingeri

Steve H. Faulkner

Simon Hodder

George Havenith

First Online: 21 November 2015

 

Abstract

 

Purpose

Passive muscle heating has been shown to reduce the drop in post-warm-up muscle temperature (T m) by about 25 % over 30 min, with concomitant sprint/power performance improvements. We sought to determine the role of leg blood flow in this cooling and whether optimising the heating procedure would further benefit post-warm-up T m maintenance.

 

Methods

Ten male cyclists completed 15-min sprint-based warm-up followed by 30 min recovery. Vastus lateralis T m (T mvl) was measured at deep-, mid- and superficial-depths before and after the warm-up, and after the recovery period (POST-REC). During the recovery period, participants wore water-perfused trousers heated to 43 °C (WPT43) with either whole leg heating (WHOLE) or upper leg heating (UPPER), which was compared to heating with electrically heated trousers at 40 °C (ELEC40) and a non-heated control (CON). The blood flow cooling effect on T mvl was studied comparing one leg with (BF) and without (NBF) blood flow.

 

Results

Warm-up exercise significantly increased T mvl by ~3 °C at all depths. After the recovery period, BF T mvl was lower (~0.3 °C) than NBF T mvl at all measured depths, with no difference between WHOLE versus UPPER. WPT43 reduced the post-warm-up drop in deep-T mvl(−0.12 °C ± 0.3 °C) compared to ELEC40 (−1.08 ± 0.4 °C) and CON (−1.3 ± 0.3 °C), whereas mid- and superficial-T mvl even increased by 0.15 ± 0.3 and 1.1 ± 1.1 °C, respectively.

 

Conclusion

Thigh blood flow contributes to the post-warm-up T mvl decline. Optimising the external heating procedure and increasing heating temperature of only 3 °C successfully maintained and even increased T mvl, demonstrating that heating temperature is the major determinant of post-warm-up T mvl cooling in this application.

 

Keywords

Muscle temperature 

Blood flow 

Passive heating 

Water perfused trousers 

Occlusion 

 

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We are very excited to have Alex Natera PhDc  on our podcast.  This is the first time we’ve brought in the author of the article to provide insight into their work. Chris and Alex first crossed paths in 2008, and they really enjoyed catching up.  Alex is putting some great content out on both Twitter @alex_natera and Instagram @alex.natera, so do yourself a favour and give him a follow. It is great to see someone continually improving their craft.

 

We aim to continue interviewing authors over time, so stayed tuned for our next guest author.  In the meantime, today’s podcast looks at how environmental conditions affect the 30-15IFT results.  Please enjoy:

 

 

J Strength Cond Res. 2019 Feb; 33(2):486-491

https://insights.ovid.com/crossref?an=00124278-201902000-00023

  

Influence of Environmental Conditions on Performance and Heart Rate Responses to the 30-15 Incremental Fitness Test in Rugby Union Athletes.

Natera AOW, Jennings J, Oakley AJ, Jones TW

 

Abstract

 

The purpose of this study was to examine the differences in performance and heart rate (HR) responses between a high heat outdoor condition (34.0° C, 64.1% humidity) and a temperate indoor condition (22.0° C, 50.0% humidity) during the 30-15 intermittent fitness test (30-15IFT).

 

Eight highly trained Rugby Union players (28.1 ± 1.5 years, 181.4 ± 8.8 cm, 88.4 ± 13.3 kg) completed the 30-15IFT in 2 different temperature conditions. Dependent variables recorded and analyzed included: final running speed of the 30-15IFT, HR at rest (HR rest), maximum HR (Max HR), HR recovery, average HR (HR ave), and submaximal HR corresponding to 25, 50, and 75% of final test speed (HR 25%, HR 50%, and HR 75%) and HR at 13 km·h (HR 13 km·h).

 

Greater running speeds were achieved when the test was conducted indoors (19.4 ± 0.7 km·h vs. 18.6 ± 0.6 km·h, p = 0.002, d = 1.67). Average HR and HR 13 km·h were greater when the test was conducted outdoors (p ≤ 0.05, d > 0.85). Large effect sizes were observed for the greater HR at submaximal intensities (d > 0.90).

 

The results of this study highlight the influence of temperature on 30-15IFT performance and cardiac responses. It is recommended that prescription of training based on 30-15IFT results reflects the temperature that the training will be performed in and that practitioners acknowledge that a meaningful change in assessment results can be the result of seasonal temperature change rather than training-induced change.

 

PMID: 28240715

DOI: 10.1519/JSC.0000000000001865

 

 

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Thanks to everyone for tuning in.  We are really enjoying putting these podcasts together for you.  Next week we see a slight change to our usual format with our first guest author – Dr. Alex Natera.

 

Onto this week’s podcast:

J Strength Cond Res. 2016 Aug; 30(8):2324-9

https://insights.ovid.com/crossref?an=00124278-201608000-00031

 

Acute Effects of Different Methods of Stretching and Specific Warm-ups on Muscle Architecture and Strength Performance.

Sá MA, Matta TT, Carneiro SP, Araujo CO, Novaes JS, Oliveira LF.

 

Abstract

 

The purpose of the study was to investigate the acute effects of 2 stretching interventions, proprioceptive neuromuscular facilitation (PNF) and passive static stretching (PSS), and a specific warm-up (SW) on the strength and architecture of the vastus laterallis and biceps femoris muscles in a subsequent performance on a strength training session (STS).

 

Musculoskeletal ultrasound images were acquired from 9 men before and immediately after stretching or a SW, and 10 minutes after a STS. The STS consisted of the following exercises: leg extension, leg curl, leg press, and hack machine squat.

 

The PNF resulted in lower performance for all situations. The PSS and SW improved performance for the leg press compared with the PNF and controls (CSs). For the hack machine squat, SWs resulted in higher performance than stretching conditions. The vastus lateralis muscle fascicle length (FL) increases after a STS for PNF. The biceps femoris muscle showed a higher pennation angle 10 minutes after the STS for PSS; the FL increases immediately after PSS and then decreases 10 minutes after the STS for PSS.

 

As per our results, the SWs should be performed before STSs, whereas PNF stretching should not be prescribed because this condition impairs subsequent performance. These results may assist health professionals in prescribing resistance training.

 

PMID: 26705067

DOI: 10.1519/JSC.0000000000001317

 

 

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Five weeks and we must say thank you to everyone who has been listening into our podcast.  We feel a small community of listeners growing, and we appreciate you tuning in. This podcast looks into how BFR can assist muscle hypertrophy in the bench press.  Both Chris and Jared have personally reaped the benefits of BFR training, and this study is great as it’s something that we both enjoy.

 

 

Clin Physiol Funct Imaging. 2010 Sep; 30(5):338-43

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1475-097X.2010.00949.x

Epub 2010 Jul 4

 

Effects of low-intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study.

 

Yasuda T, Fujita S, Ogasawara R, Sato Y, Abe T.

 

Abstract

 

Single-joint resistance training with blood flow restriction (BFR) results in significant increases in arm or leg muscle size and single-joint strength. However, the effect of multi-joint BFR training on both blood flow restricted limb and non-restricted trunk muscles remain poorly understood.

 

To examine the impact of BFR bench press training on hypertrophic response to non-restricted (chest) and restricted (upper-arm) muscles and multi-joint strength, 10 young men were randomly divided into either BFR training (BFR-T) or non-BFR training (CON-T) groups. They performed 30% of one repetition maximal (1-RM) bench press exercise (four sets, total 75 reps) twice daily, 6 days week(-1) for 2 weeks. During the exercise session, subjects in the BFR-T group placed elastic cuffs proximally on both arms, with incremental increases in external compression starting at 100 mmHg and ending at 160 mmHg. Before and after the training, triceps brachii and pectoralis major muscle thickness (MTH), bench press 1-RM and serum anabolic hormones were measured.

 

Two weeks of training led to a significant increase (P

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This article gained some publicity on twitter recently. We had a great time reading it and going through this paper. Language warning: This podcast contains a swear word.

 

 

Effect of swearing on strength and power performance ☆

Richard Stephens, David K. Spierer, Emmanuel Katehis

https://doi.org/10.1016/j.psychsport.2017.11.014

 

Highlights

Shows that swearing can increase performance of a task of physical power.

Shows that swearing can increase performance of a task of physical strength.

Does not find any evidence that autonomic arousal may underlie these effects.

 

Abstract

 

Objectives

Swearing aloud increases pain tolerance. The hypothesis that this response may be owed to an increase in sympathetic drive raises the intriguing question as to whether swearing results in an improvement in strength and power.

 

Design

Employing repeated measures designs, we evaluated the effect of repeating a swear word v. a neutral word on strength and power during anaerobic and isometric exercise through two experiments.

 

Method

Experiment #1 (n = 29) employed the Wingate Anaerobic Power Test (WAnT). Experiment #2 (n = 52) employed an isometric handgrip test.

 

Results

Greater maximum performance was observed in the swearing conditions compared with the non-swearing conditions for WAnT power (Experiment #1; dz = 0.618, p = 0.002) and hand grip strength (Experiment #2; dz = 0.962, p

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Welcome everyone to Episode 3 of our podcast journey. We hope you’ve enjoyed our podcast thus far.  If you like it, share and tell your friends.  It would also be great to create further discussion about these article so please leave a comment.  We’d love to hear what you think of our podcast.

 

Today’s podcast:

Clin Physiol Funct Imaging. 2015 May; 35(3):197-202

https://onlinelibrary.wiley.com/doi/full/10.1111/cpf.12147

Epub 2014 Apr 1

 

Effects of resistance training under hypoxic conditions on muscle hypertrophy and strength.

Kurobe K, Huang Z, Nishiwaki M, Yamamoto M, Kanehisa H, Ogita F

 

Abstract

It has been reported that exercise under hypoxic conditions elevates acute growth hormone secretion after exercise compared with that under normoxic conditions. This study examined the influence of resistance training under moderate hypoxic conditions on muscle thickness, strength and hormonal responses.

Thirteen healthy men were assigned into two groups matched for physical fitness level and then randomized into two groups that performed exercise under normoxic (FiO2 = 20·9%) or hypoxic (FiO2 = 12·7%) conditions. Three sets of elbow extensions with unilateral arm were performed to exhaustion at a workload of a 10 repetition maximum with 1-minute intervals for 3 days per week for 8 weeks. The thickness of the biceps and triceps brachii was determined using B-mode ultrasound before and after training. Blood sampling was carried out before and after exercise, as well as during the first and last training sessions.

Increase in the thickness of the triceps brachii in trained arm was significantly greater in the hypoxic group than in the normoxic group. The 10 repetition maximum was significantly increased not only in the trained arm but also in the untrained arm in both groups. Serum growth hormone concentrations after exercise were significantly higher in the hypoxic group than in the normoxic group on both the first and last training sessions.

These findings suggest that hypoxic resistance training elicits more muscle hypertrophy associated with a higher growth hormone secretion, but that the greater muscle hypertrophy did not necessarily contribute a greater gain of muscle strength.

 

© 2014 Scandinavian Society of Clinical Physiology and Nuclear Medicine. Published by John Wiley & Sons Ltd.

 

KEYWORDS:

Cross-education; growth hormone; hypoxia; muscle thickness; unilateral training; upper arm

 

PMID: 24690432

DOI: 10.1111/cpf.12147

 

 

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We hope you enjoyed our first podcast. As we mentioned in the first episode, this podcast has been the culmination of quite a long time talking about this concept. To see this come to fruition gives us both a big buzz.  As with all podcasts, we realise that the content is important but also how it is packaged together.  We have some cool ideas to keep this concept fresh so stay tuned.

This week’s podcast delves into the concept of passive heat maintenance (PHM) in elite swimmers.  The concept of PHM around warm-up and competitive performance is simple:

One of the benefits of warm-up is an increase in muscle temperature

From cessation of warm-up, we start to lose muscle temperature

For every 1 degree C in muscle temperature we lose (or gain), there is a 4% loss (or gain) in power output

Within 20 min, you can lose 45% of heat gained by warm-up, and by 45 min, any gain in muscle temperature has been completely lost

You can maintain muscle temperature passively by using specialised garments that have heating panels or by using simple heat reflective survival blankets

If you want a more detailed discussion of PHM, visit Chris's personal blog: https://chrisgaviglio.com/blogs/news/improve-performance-by-4-do-this-one-simple-thing

 

  

Today's episode is:

J Sci Med Sport. 2016 Apr; 19(4):354-8

https://www.sciencedirect.com/science/article/pii/S1440244015000948

Epub 2015 Apr 30

 

Heated jackets and dryland-based activation exercises used as additional warm-ups during transition enhance sprint swimming performance.

McGowan CJ, Thompson KG, Pyne DB, Raglin JS, Rattray B.

 

Abstract

 

OBJECTIVES:

The lengthy competition transition phases commonly experienced by competitive swimmers may mitigate the benefits of the pool warm-up. To combat this, we examined the impact of additional passive and active warm-up strategies on sprint swimming performance.

 

DESIGN:

Counterbalanced, repeated-measures cross-over study.

 

METHODS:

Sixteen junior competitive swimmers completed a standardised pool warm-up followed by a 30min transition and 100m freestyle time-trial. Swimmers completed four different warm-up strategies during transition: remained seated wearing a conventional tracksuit top and pants (Control), wore an insulated top with integrated heating elements (Passive), performed a 5min dryland-based exercise circuit (Dryland), or a combination of Passive and Dryland (Combo). Swimming time-trial performance, core and skin temperature and perceptual variables were monitored. Time variables were normalised relative to Control.

 

RESULTS:

Both Combo (-1.05±0.26%; mean±90% confidence limits, p=0.00) and Dryland (-0.68±0.34%; p=0.02) yielded faster overall time-trial performances, with start times also faster for Combo (-0.37±0.07%; p=0.00) compared to Control. Core temperature declined less during transition with Combo (-0.13±0.25°C; p=0.01) and possibly with Dryland (-0.24±0.13°C; p=0.09) compared to Control (-0.64±0.16°C), with a smaller reduction in core temperature related to better time-trial performance (R(2)=0.91; p=0.04).

 

CONCLUSIONS:

Dryland-based exercise circuits completed alone and in combination with the application of heated tracksuit jackets during transition can significantly improve sprint swimming performance. Attenuation in the decline of core temperature and a reduction in start time appear as likely mechanisms.

 

Copyright © 2015 Sports Medicine Australia. Published by Elsevier Ltd. All rights reserved.

 

KEYWORDS:

Core temperature; Passive heating; Swim performance

 

PMID: 25987491

DOI: 10.1016/j.jsams.2015.04.012 

 

 

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Jared and Chris discuss the article "Redistributing load using wearable resistance during power clean training improves athletic performance" by Caleb Marriner and colleagues from Auckland University of Technology (AUT)

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Welcome everyone to our very first podcast.

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The article we're covering is:Growth Horm IGF Res. 2015 Jun; 25(3):121-6https://www.sciencedirect.com/science/article/pii/S1096637415000234Epub 2015 Apr 12

 

Hormonal and metabolic responses to repeated cycling sprints under different hypoxic conditions

 

Kon M, Nakagaki K, Ebi Y, Nishiyama T, Russell AP

 

Abstract

 

OBJECTIVE:

Sprint exercise and hypoxic stimulus during exercise are potent factors affecting hormonal and metabolic responses. However, the effects of different hypoxic levels on hormonal and metabolic responses during sprint exercise are not known. Here, we examined the effect of different hypoxic conditions on hormonal and metabolic responses during sprint exercise.

 

DESIGN:

Seven male subjects participated in three experimental trials: 1) sprint exercise under normoxia (NSE); 2) sprint exercise under moderate normobaric hypoxia (16.4% oxygen) (HSE 16.4); and 3) sprint exercise under severe normobaric hypoxia (13.6% oxygen) (HSE 13.6). The sprint exercise consisted of four 30s all-out cycling bouts with 4-min rest between bouts. Glucose, free fatty acids (FFA), blood lactate, growth hormone (GH), epinephrine (E), norepinephrine (NE), and insulin concentrations in the HSE trials were measured before exposure to hypoxia (pre 1), 15 min after exposure to hypoxia (pre 2), and at 0, 15, 30, 60, 120, and 180 min after the exercise performed in hypoxia. The blood samples in the NSE trial were obtained in normoxia at the same time points as the HSE trials.

 

RESULTS:

Circulating levels of glucose, FFA, lactate, GH, E, NE, and insulin significantly increased after all three exercise trials (P less than 0.05). The area under the curve (AUC) for GH was significantly higher in the HSE 13.6 trial than in the NSE and HSE 16.4 trials (P less than 0.05). A maximal increase in FFA concentration was observed at 180 min after exercise and was not different between trials.

 

CONCLUSION:

These findings suggest that severe hypoxia may be an important factor for the enhancement of GH response to all-out sprint exercise.

 

Copyright © 2015 Elsevier Ltd. All rights reserved.

 

 

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