The Psychophysiological Profile and Cardiac Autonomic Reactivity in Long-Term Female Yoga Practitioners: A Comparison with Runners and Sedentary Individuals.

Yoga practice, a means of stress management, has been reported to optimize psychophysiological health; however, its underlying mechanisms remain unclear. The purpose of the present study was to examine the psychophysiological profile and cardiac autonomic reactivity in long-term yoga practitioners and compare them to runners and sedentary individuals. Psychological health and aerobic fitness level were evaluated using self-reported questionnaires and a 3-min step test. Blood pressure (BP), heart rate (HR), respiration rate (RR), and heart rate variability (HRV) parameters were recorded at rest, as well as during and following psychological stress, which was elicited by the Stroop color and word test and the mental arithmetic task. The yoga group demonstrated a lower RR (10.35 ± 2.13 bpm) as compared to the other two groups, and a lower HR (66.60 ± 7.55 bpm) and diastolic BP (67.75 ± 8.38 mmHg) at rest when compared to the sedentary group (all p < 0.05). HRV parameters following mental stress returned to the baseline in yoga and running groups, but not in the sedentary group. The anxiety level in the running group was significantly lower than that in the sedentary group (p < 0.05). These findings suggested that yoga practitioners may have a greater homeostatic capacity and autonomic resilience than do sedentary individuals.

Training Benefits and Injury Risks of Standing Yoga Applied in Musculoskeletal Problems: Lower Limb Biomechanical Analysis.

Standing yoga poses strengthen a person's legs and helps to achieve the goal of musculoskeletal rehabilitation, but inadequate exercise planning can cause injuries. This study investigated changes in the electromyogram and joint moments of force (JMOFs) of lower extremities during common standing yoga poses in order to explore the feasibility and possible injury risk in dealing with musculoskeletal problems. Eleven yoga instructors were recruited to execute five yoga poses (Chair, Tree, Warrior 1, 2, and 3). The results revealed significant differences in hip, knee, and ankle JMOFs and varying degrees of muscle activation among the poses. Among these poses, rectus femoris muscle activation during the Chair pose was the highest, Warrior 2 produced the highest muscle activation in the vastus lateralis of the front limb, while Warrior 1 had the highest muscle activation in the vastus medialis of the back limb. Therefore, all three poses can possibly be suggested as a therapeutic intervention for quadriceps strengthening. Warrior 1 was possibly suggested as a therapeutic intervention in order to reduce excessive lateral overload of the patella, but the possible adverse effects of Warrior 2 with the highest knee adductor JMOF in the back limb could raise joint reaction forces across the medial condyles. In single-leg balance postures, Warrior 3 had unique training effects on the hamstring, and is therefore suggested as a part of hamstring rehabilitation exercises. The Tree pose induced low lower-extremity JMOFs and a low level of thigh muscle activations when it was performed by senior instructors with excellent balance control; however, for yoga beginners with insufficient stability, it will be a useful training mode for strengthening the muscles that help to keep one upright. This study quantified the physical demands of yoga poses using biomechanical data and elucidated the structures and principles underlying each yoga movement. This is crucial for yoga practitioners.

Comparison of vibration rolling, nonvibration rolling, and static stretching as a warm-up exercise on flexibility, joint proprioception, muscle strength, and balance in young adults.

Warm-up is an essential component for optimizing performance before an exercise session. This study investigated that the immediate effects of vibration rolling (VR), nonvibration rolling (NVR), and static stretching as a part of a warm-up regimen on the flexibility, knee joint proprioception, muscle strength, and dynamic balance of the lower extremity in young adults. Compared with the preintervention, VR induced the range of motion of knee flexion and extension significantly increased by 2.5% and 6%, respectively, and isokinetic peak torque and dynamic balance for muscle strength and dynamic balance increased by 33%-35% and 1.5%, respectively. In the three conditions, most outcomes between VR and NVR were comparable; however, the participants had a significantly higher knee joint reposition error after NVR than after VR, indicating that NVR would have a hampering knee joint proprioception effect. In particular, compared with static stretching, VR significantly increased the quadriceps muscle strength by 2-fold and dynamic balance by 1.8-fold. These findings suggest that athletic professionals may take VR into account for designing more efficient and effective preperformance routine to improve exercise performances. VR has high potential to translate into an on-field practical application.

Effects of Taping on Achilles Tendon Protection and Kendo Performance.

CONTEXT: It has been reported that there is a high rate of Achilles tendon injury among kendo athletes. For protection and to support the area, kendo athletes habitually use taping during practice or games. OBJECTIVE: To investigate the effect of various taping techniques on injury prevention and functional performance in kendo athletes. DESIGN: Case-control study. SETTING: Laboratory. PARTICIPANTS: 15 University Kendo Team athletes with at least 2 y kendo experience. MAIN OUTCOME MEASURES: Athletes completed 5 stepping backwards and striking cycles under 4 taping conditions: no taping, athletic taping of ankle joint (AT-Ankle), athletic taping of Achilles tendon (AT-Achilles), and Kinesio-Tex taping of Achilles tendon (KT-Achilles). Jump distance, lower limb angular motion, left foot-ground contact time, Achilles tendon force (ATF), and soleus and medial gastrocnemius muscle activities were measured. RESULTS: Lowest peak ATF was found in AT-Achilles during heel-down phase, with statistically significant difference from KT-Achilles peak force. Significant decline of soleus muscle electromyography amplitude was also found when compared to no taping during heel-down phase and other conditions during pushing phase. Conversely, KT-Achilles showed significant decrease in foot-ground contact time compared with no taping and greater ankle range of motion than in AT-Ankle. CONCLUSION: To protect the Achilles tendon, AT-Achilles taping is recommended since it tends to decrease ATF. Conversely, to enhance athlete performance, we recommend KT-Achilles taping to speed up kendo striking motion. However, the Achilles tendon must withstand greatest forces concurrently. This finding implies that AT-Achilles taping can protect the injured Achilles tendon and KT-Achilles taping can enhance performance on the kendo striking motion.

Physical fitness characteristics of adolescent wushu athletes.

BACKGROUND: The purpose of this study was to examine the physical fitness of wushu athletes in junior high schools and to compare their fitness with that of track-and-field and basketball athletes, as well as general junior high school students. METHODS: A total of 120 participants aged 12-15 years were recruited for this study (wushu N.=30; track-and-field N.=30; basketball N.=30; general students N.=30). Participants' height, weight, flexibility, muscle endurance, cardiorespiratory endurance, agility, power, and static and dynamic balance were assessed and compared among sports groups and general students. RESULTS: The results revealed that athletes in the track-and-field, basketball, and wushu groups had significantly better physical fitness than general students. Additionally, the wushu group had significantly better flexibility and static balance than the other three groups. The track-and-field group had better cardiorespiratory endurance than the other groups. The basketball group had the best agility performance. CONCLUSIONS: These findings suggest that flexibility and balance may be most impacted by the practice of wushu in adolescents. Moreover, adolescents who engage in school sports had better physical fitness than that of general students.

Effects of Yoga on Heart Rate Variability and Depressive Symptoms in Women: A Randomized Controlled Trial.

OBJECTIVES: The purpose of the study was to investigate the effects of a 12-week yoga program on heart rate variability (HRV) and depressive symptoms in depressed women. METHODS: This was a randomized controlled trial. Twenty-six sedentary women scoring ≥14 on the Beck Depression Inventory-II were randomized to either the yoga or the control group. The yoga group completed a 12-week yoga program, which took place twice a week for 60 min per session and consisted of breathing exercises, yoga pose practice, and supine meditation/relaxation. The control group was instructed not to engage in any yoga practice and to maintain their usual level of physical activity during the course of the study. Participants' HRV, depressive symptoms, and perceived stress were assessed at baseline and post-test. RESULTS: The yoga group had a significant increase in high-frequency HRV and decreases in low-frequency HRV and low frequency/high frequency ratio after the intervention. The yoga group also reported significantly reduced depressive symptoms and perceived stress. No change was found in the control group. CONCLUSIONS: A 12-week yoga program was effective in increasing parasympathetic tone and reducing depressive symptoms and perceived stress in women with elevated depressive symptoms. Regular yoga practice may be recommended for women to cope with their depressive symptoms and stress and to improve their HRV.

Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults.

CONTEXT: Foam rolling has been proposed to improve muscle function, performance, and joint range of motion (ROM). However, whether a foam rolling protocol can be adopted as a warm-up to improve flexibility and muscle strength is unclear. OBJECTIVES: To examine and compare the acute effects of foam rolling, static stretching, and dynamic stretching used as part of a warm-up on flexibility and muscle strength of knee flexion and extension. DESIGN: Crossover study. SETTING: University research laboratory. PARTICIPANTS: 15 male and 15 female college students (age 21.43 ± 1.48 y, weight 65.13 ± 12.29 kg, height 166.90 ± 6.99 cm). MAIN OUTCOME MEASURES: Isokinetic peak torque was measured during knee extension and flexion at an angular velocity of 60°/second. Flexibility of the quadriceps was assessed by the modified Thomas test, while flexibility of the hamstrings was assessed using the sit-and-reach test. The 3 interventions were performed by all participants in random order on 3 days separated by 48-72 hours. RESULTS: The flexibility test scores improved significantly more after foam rolling as compared with static and dynamic stretching. With regard to muscle strength, only knee extension peak torque (pre vs. postintervention) improved significantly after the dynamic stretching and foam rolling, but not after static stretching. Knee flexion peak torque remained unchanged. CONCLUSIONS: Foam rolling is more effective than static and dynamic stretching in acutely increasing flexibility of the quadriceps and hamstrings without hampering muscle strength, and may be recommended as part of a warm-up in healthy young adults.

Effects of Yoga on Heart Rate Variability and Mood in Women: A Randomized Controlled Trial.

OBJECTIVE: To examine the effects of an 8-week yoga program on heart rate variability and mood in generally healthy women. DESIGN: Randomized controlled trial. PARTICIPANTS: Fifty-two healthy women were randomly assigned to a yoga group or a control group. INTERVENTIONS: Participants in the yoga group completed an 8-week yoga program, which comprised a 60-minute session twice a week. Each session consisted of breathing exercises, yoga pose practice, and supine meditation/relaxation. The control group was instructed not to engage in any yoga practice and to maintain their usual level of physical activity during the study. OUTCOME MEASURES: Participants' heart rate variability, perceived stress, depressive symptoms, and state and trait anxiety were assessed at baseline (week 0) and after the intervention (week 9). RESULTS: No measures of heart rate variability changed significantly in either the yoga or control group after intervention. State anxiety was reduced significantly in the yoga group but not in the control group. No significant changes were noted in perceived stress, depression, or trait anxiety in either group. CONCLUSIONS: An 8-week yoga program was not sufficient to improve heart rate variability. However, such a program appears to be effective in reducing state anxiety in generally healthy women. Future research should involve longer periods of yoga training, include heart rate variability measures both at rest and during yoga practice, and enroll women with higher levels of stress and trait anxiety.

The acute effects of yoga on cognitive measures for women with premenstrual syndrome.

OBJECTIVES: Recently, yoga classes specifically for women with premenstrual syndrome (PMS) have increased, but there is little research about the efficacy of these classes. The primary aims of this study were to evaluate the effect of yoga exercise on women with PMS and to evaluate the immediate change of attention performance after yoga classes. METHODS: This study examined the attention task results of women with PMS. Eleven women with PMS and 9 women without PMS were recruited. The PMS group took the tests before and immediately after the yoga class both in the luteal and follicular phase of one menstrual cycle, while the control group took the tests only twice: once in the luteal phase and once in the follicular phase. Both groups were required to finish resting electroencephalography (EEG) and cognitive task of the 2-back task with EEG recording. RESULTS: The alpha brain wave percentage was higher immediately after yoga exercise in the PMS group. This suggests that the participants felt more relaxed or were in a more peaceful mental condition after yoga exercise. In the 2-back task, the PMS group needed a longer reaction time to respond to the target stimulus in the luteal phase and performed better with higher accuracy and shorter reaction time after yoga exercise. The event-related potentials of the EEG recording displayed a significant variability at the P3 amplitude throughout the menstrual cycle in the PMS group, but the P3 amplitude was unchanged throughout the menstrual cycle in the control group. CONCLUSION: The results of this study suggest that women with PMS could attend short-term yoga exercise in the luteal phase to make themselves feel better and maintain a better attention level.