Snippit Sports Science

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Hi everyone,

Today's podcast is a paper that we have spoken a lot about since it was published.  This paper got a lot of publicity on social media and is probably a great example of not judging a book by it's cover.  In other words, when you dig a bit deeper into the article, there are a lot of interesting findings and points to note.  This is a big paper so we have split it into two parts.  We hope you enjoy.

 

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

 

Bjørnsen T, Wernbom M, Kirketeig A, Paulsen G, Samnøy L, Bækken L, Cameron-Smith D, Berntsen S, Raastad T

 

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 traininggroup (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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European Journal of Sport Science 

Volume 17, 2017 - Issue 9

Pages 1101-1109 | Published online: 09 Aug 2017

https://doi.org/10.1080/17461391.2017.1360396

 

Redistributing load using wearable resistance during power clean training improves athletic performance

 

Caleb R. Marriner

John B. Cronin

Paul Macadam

Adam Storey

 

Abstract

A popular method to improve athletic performance and lower body power is to train with wearable resistance (WR), for example, weighted vests. However, it is currently unknown what training effect this loading method has on full-body explosive movements such as the power clean. The purpose of this study was to determine what effects WR equivalent to 12% body mass (BM) had on the power clean and countermovement jump (CMJ) performance.

Sixteen male subjects (age: 23.2 ± 2.7 years; BM: 90.5 ± 10.3 kg) were randomly assigned to five weeks of traditional (TR) power clean training or training with 12% BM redistributed from the bar to the body using WR. Variables of interest included pre and post CMJ height, power clean one repetition maximum (1RM), peak ground reaction force, power output (PO), and several bar path kinematic variables across loads at 50%, 70%, and 90% of 1RM.

The main findings were that WR training: (1) increased CMJ height (8.7%; ES = 0.53) and 1RM power clean (4.2%; ES = 0.2) as compared to the TR group (CMJ height = −1.4%; 1RM power clean = 1.8%); (2) increased PO across all 1RM loads (ES = 0.33–0.62); (3) increased barbell velocity at 90% 1RM (3.5%; ES = 0.74) as compared to the TR group (−4.3%); and (4) several bar path kinematic variables improved at 70% and 90% 1RM loads.

WR power clean training with 12% BM can positively influence power clean ability and CMJ performance, as well as improve technique factors.

Keywords: Weightlifting, weighted vest, power, velocity, vertical jump, technique

 

 

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The Effects of Training with Free Weights or Machines on Muscle Mass, Strength, and Testosterone and Cortisol Levels

Shane Schwanbeck

Free weights are generally preferred over machines by practitioners of strength training because they involve incorporation of greater muscle mass because of the greater stabilization that is required. Using free weights may therefore allow one to gain more muscle mass and strength with chronic training; however, this has not been thoroughly addressed. The purpose of this study was to compare the effect of training with free weights or machines on muscle mass, testosterone and cortisol concentrations, and strength.

Fifteen males and twenty-one females aged 22 ± 3 y with previous weight training experience trained using only free weights or only machines for eight weeks. Hormone concentrations were assessed via saliva samples pre and post workout at the beginning, mid-way, and end of the study. Muscle thickness, lean tissue mass, and strength were measured at the beginning and the end of the study.

Elbow flexor thickness increased significantly by 3.9% and a 5.1% in the free weight group and machine group, respectively (p<0.01), with no difference between groups. Knee extensor thickness increased significantly by 4.6% and a 4.9% in the free weight group and machine group, respectively (p<0.01), with no difference between groups. No significant changes occurred in the lean tissue mass during the eight week training period. The group x time interaction for machine bench press strength was close to significance (p=0.054) with the machine training group experiencing a greater increase in strength compared to the free weight training group (13.9% vs. 8.6%). Free weight bench press, free weight squat, and Smith machine squat strength increased significantly in both groups (11-19%; p<0.01) with no difference between groups. The males in the free-weight group had a 21.7%

increase in testosterone from before to after acute training sessions (p<0.01); however, the acute increase in testosterone to cortisol ratio in males training with free weights did not differ from males

training on machines.

Results from this study indicate that training with free weights or machines result in similar increases in muscle mass and strength, and testosterone to cortisol ratio. Males training with free weights may benefit from a greater acute increase in testosterone levels during individual training

sessions.

Chilibeck, Phil

Farthing, Jon; Arnold, Bart; Rodgers, Carol

http://hdl.handle.net/10388/etd-12172008-121030

strength training

hormones

hypertrophy

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Nutrient timing revisited: is there a post-exercise anabolic window?

 

Alan Albert Aragon

Brad Jon Schoenfeld ([email protected])

 

Journal of the International Society of Sports Nutrition 2013 10:5

https://doi.org/10.1186/1550-2783-10-5

© Aragon and Schoenfeld; licensee BioMed Central Ltd. 2013

Received: 20 December 2012

Accepted: 25 January 2013

Published: 29 January 2013

 

Abstract

 

Nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients--primarily protein and carbohydrate--in and around an exercise session. Some have claimed that this approach can produce dramatic improvements in body composition. It has even been postulated that the timing of nutritional consumption may be more important than the absolute daily intake of nutrients.

 

The post-exercise period is widely considered the most critical part of nutrient timing. Theoretically, consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged muscle tissue and restoration of energy reserves, but it does so in a super-compensated fashion that enhances both body composition and exercise performance.

 

Several researchers have made reference to an anabolic “window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence - of a post-exercise ‘window’ can vary according to a number of factors.

 

Not only is nutrient timing research open to question in terms of applicability, but recent evidence has directly challenged the classical view of the relevance of post-exercise nutritional intake with respect to anabolism.

 

Therefore, the purpose of this paper will be twofold: 1) to review the existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and; 2) to draw relevant conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.

 

Keywords

Resistance Training

Resistance Exercise

Muscle Protein Synthesis

Glycogen Resynthesis

Muscle Protein Breakdown

 

 

 

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Journal of Strength and Conditioning Research. 9(4):222–227, NOV 1995

Issn Print: 1064-8011

Publication Date: 1995/11/01

https://journals.lww.com/nsca-jscr/abstract/1995/11000/effects_of_variations_of_the_bench_press_exercise.3.asp

 

Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles

 

Chris Barnett

Vaughan Kippers

Peter Turner

 

ABSTRACT

 

This experiment investigated the effects of varying bench inclination and hand spacing on the EMG activity of five muscles acting at the shoulder joint.

 

Six male weight trainers performed presses under four conditions of trunk inclination and two of hand spacing at 80% of their predetermined max. Pre-amplified surface EMG electrodes were placed over the five muscles in question.

 

The EMG signals during the 2-sec lift indicated some significant effects of trunk inclination and hand spacing. The sternocostal head of the pectoralis major was more active during the press from a horizontal bench than from a decline bench. Also, the clavicular head of the pectoralis major was no more active during the incline bench press than during the horizontal one, but it was less active during the decline bench press. The clavicular head of the pectoralis major was more active with a narrow hand spacing. Anterior deltoid activity tended to increase as trunk inclination increased. The long head of the triceps brachii was more active during the decline and flat bench presses than the other two conditions, and was also more active with a narrow hand spacing. Latissimus dorsi exhibited low activity in all conditions.

 

© 1995 National Strength and Conditioning Association

 

 

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Intravenous Vitamin C administration reduces fatigue in office workers: a double-blind randomized controlled trial

 

Sang-Yeon Suh

Woo Kyung Bae

Hong-Yup Ahn

Sung-Eun Choi

Gyou-Chul Jung

Chang Hwan Yeom ([email protected])

 

Nutrition Journal 2012 11:7

https://doi.org/10.1186/1475-2891-11-7

© Suh et al; licensee BioMed Central Ltd. 2012

Received: 20 October 2011

Accepted: 20 January 2012

Published: 20 January 2012

 

Abstract

 

Background

Studies of the efficacy of vitamin C treatment for fatigue have yielded inconsistent results. One of the reasons for this inconsistency could be the difference in delivery routes. Therefore, we planned a clinical trial with intravenous vitamin C administration.

 

Methods

We evaluated the effect of intravenous vitamin C on fatigue in office workers. A group of 141 healthy volunteers, aged 20 to 49 years participated in this randomized, double-blind, controlled clinical trial. The trial group received 10 grams of vitamin C with normal saline intravenously, while the placebo group received normal saline only. Since vitamin C is a well-known antioxidant, oxidative stress was measured. Fatigue score, oxidative stress, and plasma vitamin C levels were measured before intervention, and again two hours and one day after intervention. Adverse events were monitored.

 

Results

The fatigue scores measured at two hours after intervention and one day after intervention were significantly different between the two groups (p = 0.004); fatigue scores decreased in the vitamin C group after two hours and remained lower for one day. Trial also led to higher plasma vitamin C levels and lower oxidative stress compared to the placebo group (p < 0.001, p < 0.001, respectively). When data analysis was refined by dividing each group into high-baseline and low-baseline subgroups, it was observed that fatigue was reduced in the lower baseline vitamin C level group after two hours and after one day (p = 0.004). The same did not hold for the higher baseline group (p = 0.206).

 

Conclusion

Thus, intravenous vitamin C reduced fatigue at two hours, and the effect persisted for one day. There were no significant differences in adverse events between two groups. High dose intravenous vitamin C proved to be safe and effective against fatigue in this study.

 

The clinical trial registration of this trial is http://ClinicalTrials.gov NCT00633581.

 

 

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In this episode, Dr. Kate Spilsbury joins us to discuss some of her work that investigated the tapering strategies of elite distance runners:

 

European Journal of Sport Science 

Volume 15, 2015 - Issue 5

APPLIED SPORT SCIENCES

 

Tapering strategies in elite British endurance runners

 

Kate L. Spilsbury

Barry W. Fudge

Stephen A. Ingham

Steve H. Faulkner

Myra A. Nimmo

 

Pages 367-373 | Published online: 05 Sep 2014

https://doi.org/10.1080/17461391.2014.955128

 

Abstract

 

The aim of the study was to explore pre-competition training practices of elite endurance runners.

 

Training details from elite British middle distance (MD; 800 m and 1500 m), long distance (LD; 3000 m steeplechase to 10,000 m) and marathon (MAR) runners were collected by survey for 7 days in a regular training (RT) phase and throughout a pre-competition taper.

 

Taper duration was [median (interquartile range)] 6 (3) days in MD, 6 (1) days in LD and 14 (8) days in MAR runners. Continuous running volume was reduced to 70 (16) %, 71 (24) % and 53 (12) % of regular levels in MD, LD and MAR runners, respectively (P < 0.05). Interval running volume was reduced compared to regular training (MD; 53 (45) %, LD; 67 (23) %, MAR; 64 (34) %, P < 0.05). During tapering, the peak interval training intensity was above race speed in LD and MAR runners (112 (27) % and 114 (3) %, respectively, P

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A brain boost to fight Alzheimer's disease

Tara L. Spires-Jones

Craig W. Ritchie

 

Science 07 Sep 2018: Vol. 361, Issue 6406, pp. 975-976

https://science.sciencemag.org/content/361/6406/975

 

Perspective on:

 

Combined adult neurogenesis and BDNF mimic exercise effects on cognition in an Alzheimer’s mouse model

 

Se Hoon Choi, Enjana Bylykbashi, Zena K. Chatila, Star W. Lee, Benjamin Pulli, Gregory D. Clemenson, Eunhee Kim, Alexander Rompala, Mary K. Oram, Caroline Asselin, Jenna Aronson, Can Zhang, Sean J. Miller, Andrea Lesinski, John W. Chen, Doo Yeon Kim, Henriette van Praag, Bruce M. Spiegelman, Fred H. Gage, Rudolph E. Tanzi

 

Science 07 Sep 2018: Vol. 361, Issue 6406, eaan8821

https://science.sciencemag.org/content/361/6406/eaan8821

 

Adult neurogenesis and Alzheimer's disease

Alzheimer's disease (AD) pathology destroys neurons and synapses in the brain, leading to dementia. The brain generates new neurons throughout life in the hippocampus, a process called adult hippocampal neurogenesis (AHN).

Choi et al. found that blocking AHN exacerbated cognitive impairment in an AD mouse model (see the Perspective by Spires-Jones and Ritchie). Inducing neurogenesis alone did not improve cognition in AD mice, whereas inducing neurogenesis while simultaneously ameliorating the neuronal environment via exercise did. The use of genetic or pharmacological treatments that simultaneously induced neurogenesis and increased levels of brain-derived neurotrophic factor (BDNF) mimicked the benefits of exercise on cognition.

Thus, inducing both neurogenesis and providing BDNF may be useful as an AD therapeutic.

Science, this issue p. eaan8821; see also p. 975

 

Structured Abstract

 

INTRODUCTION

Alzheimer’s disease (AD) is the most common form of age-related dementia, characterized by cognitive impairment, neurodegeneration, β-amyloid (Aβ) deposition, neurofibrillary tangle formation, and neuro-inflammation. The most popular therapeutic approach aimed at reducing Aβ burden has not yet proved effective in halting disease progression. A successful therapy would both remove the pathological hallmarks of the disease and provide some functional recovery. The hippocampus contains neural progenitor cells that continue to generate new neurons, a process called adult hippocampal neurogenesis (AHN). AHN is impaired before the onset of classical AD pathology in AD mouse models. Human AHN has also been reported to be altered in AD patients. However, evidence supporting a role for AHN in AD has remained sparse and inconclusive.

 

RATIONALE

Two fundamental questions remain: (i) whether AHN could be enhanced and exploited for therapeutic purposes for AD, and (ii) whether AHN impairment mediates aspects of AD pathogenesis. To address these questions, we increased AHN genetically (WNT3) and pharmacologically (P7C3) in AD transgenic 5×FAD mice and explored whether promoting AHN alone can ameliorate AD pathology and behavioral symptoms. We assessed the role of exercise, a known neurogenic stimulus, and explored whether promoting AHN in conjunction with the salutary biochemical changes induced by exercise can improve AD pathology and behavioral symptoms in mice. We also investigated whether AHN suppression, by irradiation, temozolomide, or dominant-negative WNT, contributes to AD pathogenesis and assessed the functional roles of AHN in AD.

 

RESULTS

Inducing AHN alone conferred minimal to no benefit for improving cognition in 5×FAD mice. Exercise-induced AHN improved cognition along with reduced Aβ load and increased levels of brain-derived neurotrophic factor (BDNF), interleukin-6 (IL-6), fibronectin type III domain–containing protein–5 (FNDC5), and synaptic markers. However, AHN activation was also required for exercise-induced improvement in memory. Inducing AHN genetically and pharmacologically in combination with elevating BDNF levels mimicked beneficial effects of exercise on AD mice. Conversely, suppressing AHN in early stages of AD exacerbated neuronal vulnerability in later stages of AD, leading to cognitive impairment and increased neuronal loss. However, no such effects from AHN ablation were observed in nontransgenic wild-type (WT) mice, suggesting that AHN has a specific role in AD.

 

CONCLUSION

Promoting AHN can only ameliorate AD pathology and cognitive deficits in the presence of a healthier, improved local brain environment, e.g., stimulated by exercise. Increasing AHN alone combined with overexpression of BDNF could mimic exercise-induced improvements in cognition, without reducing Aβ burden. Adult-born neurons generated very early in life are critical for maintaining hippocampal neuronal populations in the hostile brain environment created by AD later in life. Thus, AHN impairment may be a primary event that later mediates other aspects of AD pathogenesis. Future attempts to create pharmacological mimetics of the benefits of exercise on both increased AHN and BDNF may someday provide an effective means for improving cognition in AD. Moreover, increasing neurogenesis in the earliest stages of AD pathogenesis may protect against neuronal cell death later in the disease, providing a potentially powerful disease-modifying treatment strategy for AD.

 

 

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Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts

 

Raúl Domínguez ([email protected])

José Luis Maté-Muñoz

Eduardo Cuenca

Pablo García-Fernández

Fernando Mata-Ordoñez

María Carmen Lozano-Estevan

Pablo Veiga-Herreros

Sandro Fernandes da Silva

Manuel Vicente Garnacho-Castaño

 

Journal of the International Society of Sports Nutrition 2018 15:2

https://doi.org/10.1186/s12970-017-0204-9

© The Author(s). 2018

Received: 6 June 2017

Accepted: 7 December 2017

Published: 5 January 2018

 

Abstract

 

Beetroot juice contains high levels of inorganic nitrate (NO3−) and its intake has proved effective at increasing blood nitric oxide (NO) concentrations. Given the effects of NO in promoting vasodilation and blood flow with beneficial impacts on muscle contraction, several studies have detected an ergogenic effect of beetroot juice supplementation on exercise efforts with high oxidative energy metabolism demands. However, only a scarce yet growing number of investigations have sought to assess the effects of this supplement on performance at high-intensity exercise. Here we review the few studies that have addressed this issue.

 

The databases DialNet, Elsevier, Medline, PubMed and Web of Science were searched for articles in English, Portuguese and Spanish published from 2010 to March 31 to 2017 using the keywords: beet or beetroot or nitrate or nitrite and supplement or supplementation or nutrition or “sport nutrition” and exercise or sport or “physical activity” or effort or athlete.

 

Nine articles fulfilling the inclusion criteria were identified. Results indicate that beetroot juice given as a single dose or over a few days may improve performance at intermittent, high-intensity efforts with short rest periods. The improvements observed were attributed to faster phosphocreatine resynthesis which could delay its depletion during repetitive exercise efforts. In addition, beetroot juice supplementation could improve muscle power output via a mechanism involving a faster muscle shortening velocity.

 

The findings of some studies also suggested improved indicators of muscular fatigue, though the mechanism involved in this effect remains unclear.

 

Keywords

Beet

Ergogenic aids

Exercise

Sport supplement

 

 

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Journal of Research and Practice on the Musculoskeletal System

JRPMS | March 2018 | Vol. 2, No. 1 | 22-30

The multiple roles of steroids and anabolic steroids and its relations to cardiovasular and musculoskeletal pathology: a brief review

Margarita Theodorakidou

Olti-Alexandra Nikola

George I. Lambrou

 

Abstract

 Steroids are defined as compounds included in the family of terpenoid lipids. Specifically, anabolic steroids are synthetic steroids of the androgen steroids. Since the beginning of the 20th century, anabolic steroids have proven influence on physical strength, endurance and muscle tissue synthesis. They have been used both for military purposes as well as for athletic achievements. Their use has been expended thereafter up to the point that side-effects began to become apparent. To date, it is well documented that anabolic steroids have adverse side effects on the primary and secondary sex characteristics. Steroids attribute male characteristics to females, and, at the same time, sterility and erection dysfunctions to males.

 

Several studies have shown that the use of anabolic steroids is connected to dysfunctions of the cardiovascular system. No direct adverse effects have been reported on the function of cardiovascular system during the use of anabolic steroids, however, it has been shown that there is an indirect connection between anabolic steroids and cardiovascular disease. Steroids elevate levels of cholesterol and triglycerides which both are related to high risk of cardiovascular disease. The present work reviews the hitherto known connections between steroids in general, both synthetic and naturally occurring to the risk or not of cardiovascular disease.

 

Keywords: Corticosteroids, Anabolic steroids, Cardiovascular, Musculoskeletal

 

http://www.jrpms.eu/Article.php?AID=jrpms_v02i01_022

 

  

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