High Cognitive Effort Prior to Velocity-Based Training Sessions Reduces Rate of Force Development but Not Maximum Strength Gains in Untrained Male Adults.

This study aimed to analyze the chronic effect of high cognitive effort immediately before resistance exercise sessions on neuromuscular performance in untrained male adults. We used a mixed experimental design, with the group as between-participants factor and time as within-participants factor. Thirty-four participants were randomly assigned to two parallel groups: high cognitive effort (n = 17) and control (n = 17). Subjects in the control group were seated for 30 min before the resistance exercise sessions, while the high cognitive effort group completed incongruent trials of the Stroop task until subjective mental fatigue was present immediately before resistance exercise sessions. Participants attended 45 sessions over 15 weeks, consisting of three familiarizations, three baseline evaluations, 36 velocity-based training sessions, and three postexperiment evaluation sessions. Rate of force development (RFD) during the isometric mid-thigh pull, half back-squat 1-RM, and countermovement jump (CMJ) were measured before and after the 12-week intervention. A significant group × time interaction effect was found for the average RFD at 0-250 ms (p < 0.05), with greater improvements for the control group than for the high cognitive effort group. There was no group × time interaction for half back-squat 1-RM (p > 0.05). Also, there was no group × time interaction for CMJ (p > 0.05). In conclusion, repeated high cognitive effort immediately prior to resistance exercise sessions is a phenomenon that can induce greater early velocity loss and, consequently, impairs the improvements in RFD. However, this did not inhibit the increased performance for explosive strength and CMJ in male untrained adults. High cognitive effort before resistance exercise sessions should be avoided.

Effects of Different Conditioning Activities on the Sprint Performance of Elite Sprinters: A Systematic Review With Meta-Analysis.

PURPOSE: Postactivation performance enhancement (PAPE), which refers to the phenomena associated with the attainment of enhanced performance in sport-specific tasks after a conditioning activity, is an important objective of warming-up practices in many sports. This is even more relevant for sprinters, as potential increases in sprinting speed will directly influence their competitive results. This systematic review with meta-analysis evaluated the effects of different PAPE protocols (ie, using plyometrics, strength-power exercises, and resisted/assisted sprints) on the sprinting performance (ie, sprint time or sprint speed) of competitive sprinters. METHODS: Initially, 1205 records published until last December 18 were identified, using the following databases: PubMed/MEDLINE, Scopus, and Clarivate Web of Science. After removing duplicates and screening titles and abstracts, 14 high-quality studies met the inclusion criteria for the meta-analysis. RESULTS: Overall, there were no significant changes in sprint performance after implementing various types of conditioning activities (standardized mean difference [SMD] = 0.16 [95% CI, -0.02 to 0.33]; Z = 1.78; P = .08; I2 = 0%). In addition, when comparing prechanges and postchanges between experimental, control, and other conditions, no significant differences were found in sprint speed or time across all studies (SMD = 0.09 [95% CI, -0.10 to 0.28]; Z = 0.92; P = .36; I = 0%). CONCLUSIONS: Results revealed that different types of conditioning activities may not be capable of acutely enhancing the sprint speed of competitive sprinters. This aligns with previous observations indicating that sprinting is a highly stable physical capacity, a phenomenon that is even more consistent among elite sprinters. Coaches and sport scientists should collaborate to develop more efficient PAPE protocols for these highly specialized athletes, with special attention to study design and individualization, while considering their effects on acceleration versus top speed.

Does anaerobic speed reserve influence post-activation performance enhancement in endurance runners?

We investigated the influence of anaerobic speed reserve (ASR) on post-activation performance enhancement (PAPE). Twenty-two endurance runners and triathletes were evaluated for maximum sprinting speed (MSS) and countermovement jump (CMJ) before (non-fatigued) and after (fatigued) an incremental running test. They were allocated in LASR (low-ASR) and HASR (high-ASR) groups for comparisons between conditions. HASR showed greater CMJ and MSS (both p ≤ 0.005) performances, with enhanced CMJ in fatigued condition (p ≤ 0.008). Significant correlations were found between ASR, CMJ, and MSS in both conditions (p ≤ 0.01) for the entire sample, and between ∆CMJ and ∆MSS (p ≤ 0.001) in LASR. Our results show that ASR profile influences PAPE.

Effectiveness of short sprint interval training in women with major depressive disorder: a proof-of-concept study.

Background: High-intensity intermittent training has emerged as an option for treating major depressive disorder (MDD). However, short sprint training (sSIT), an efficient HIIT modality, has not been tested yet for this purpose. The sSIT has been proven to induce the same metabolic adaptations, with the advantage of promoting lower muscle fatigue than other HIIT protocols. Methods: Seventeen adult women diagnosed with moderate/severe MDD were randomly allocated into a sSIT group (n=9) or a control condition (n=8). The sSIT group completed, over two weeks, six 6-10-min sessions which consisted of 3-12 "all out" sprints of 5 s interspersed with low-intensity recovery of 30-45 s. The week before and after the intervention, both groups were evaluated with the Hamilton Depression Rating Scale of 21-itens (HAM-D21), and for physical fitness and incidental physical activity. Results: The sSIT group exhibited significant improvements for HAM-D21 scores (24.6±8.2 vs. 16.8±10.1), maximum aerobic power (140±15 vs. 155±15 W), countermovement jump (13.0±3.4 vs. 14.9±3.1 cm), % of body fatness (32.4±4.4 vs. 29.3±3.8%), and 4-days number of steps (13,626±11,309 vs. 16,643±15,371) after the training period when compared to the control group. Conclusion: Less than 1 hour of a sSIT protocol over two weeks have demonstrated to reduce depressive symptoms, while improving aerobic fitness and body composition, and increasing incidental physical activity in a sample of women diagnosed with MDD.

Does the sequence of plyometric and dynamic stretching exercises influence subsequent sprint performance? A randomized crossover intervention study.

The objectives of this study were to evaluate the acute effects of the sequence order of drop jumps (DJ) and dynamic stretching (DS) on sprinting performances in competitive athletes and to investigate the relationships between post-activation performance enhancement (PAPE) in sprint performance and lower limb power. Thirteen male jumpers and sprinters participated in this study (19 ± 2 years; 177 ± 7 cm; 71.7 ± 5.6 kg). Through a randomized crossover design, the athletes were exposed to three different conditions after a standardized warm-up: DS+DJ, DJ+DS, and control. Sprinting performance over 40 m was analysed with consideration of initial (0 to 20 m) and final acceleration (20 to 40 m) phases. The effect of intervention was examined by two-way repeated-measures of ANOVA. Pearson's correlation test was used to determine the association between PAPE during sprinting and jump performance. There was no effect of any factor on 40-m sprint performance. Meanwhile, the performance at 20-40 m was higher after the DS+DJ condition when compared to baseline (8.79 ± 0.43 vs. 8.91 ± 0.35 m/s; p = 0.015). However, the initial acceleration was worsened in the DJ+DS condition when compared to baseline (6.26 ± 0.25 vs. 6.22 ± 0.26 m/s; p = 0.002). There was a negative correlation between CMJ height and the improvement in final acceleration (r = -0.741; p = 0.004). The use of DS prior to DJ is an effective strategy to improve performance in the final acceleration phase (20-40 m). The athletes with lower levels of lower limb power benefited the most from this PAPE strategy.

Influence of Intensity on Post-Running Jump Potentiation in Recreational Runners vs. Physically Active Individuals.

The aim of this study was to verify post-activation performance enhancement (PAPE) in jumping and sprinting after two endurance volume-equated running protocols with different intensities, in runners vs. active individuals. Nine recreational runners (age: 34.5 ± 9.3 years, body mass: 73.1 ± 11.9 kg, body height: 1.76 ± 0.06 m, 17.4 ± 4.4 %body fat; maximum aerobic speed [MAS]: 16.4 ± 1.0 km•h-1), and 9 active individuals (age: 34.1 ± 9.4 years; body mass: 83.2 ± 7.7 kg; body height: 1.79 ± 0.06 m; 25.6 ± 5.4 %body fat; MAS: 13.3 ± 1.2 km•h-1) volunteered for participation. The evaluations were performed over three days as follows: 1) anthropometric measures, physical fitness tests, and the University of Montreal Track Test (UMTT) to determine MAS and the distance to be covered in the running protocols; 2 and 3) the countermovement jump (CMJ) and the flying 20-m sprint (SPRINT) were assessed pre- and post-running at 70% of MAS or a time trial race (TTR), equated by volume and completed in random order. A three-way ANOVA (time*group*running) was performed to analyze the PAPE effects. The results showed a time effect (F = 10 .716; p < 0.01) and a group*running interaction (F = 12.094; p < 0.01) for the CMJ, indicating that active individuals demonstrated PAPE after running at 70% of MAS, while for runners both running interventions (70% of MAS and TTR) induced PAPE in CMJ performances. For the SPRINT, a time*group interaction (F = 4.790; p = 0.044) and a group effect were observed, with runners showing greater SPRINT performances than active individuals. From the current results, it can be suggested that training background and intensity can modulate PAPE responses in jumping and sprinting after volume-equated running protocols at different intensities.

Effects of Eccentric Phase Velocity on Bench Press Concentric Bar Velocity in the Young and Elderly.

This study aimed to investigate the impact of bar velocity during the eccentric phase on subsequent concentric performance in the young and elderly. Twelve elderly women (65.2+4.2 years) and 16 young women (23.1+2.1 years) were randomly assigned to four experimental conditions that combined high-velocity eccentric actions (HVECC; maximum velocity) and moderate-velocity eccentric actions (MVECC; 2.0 s), using 30% and 60% of their 1-repetition maximum (1RM) on the Smith machine bench press. Measurements of mean propulsive velocity (MPV), peak velocity (PV), and mean power (MP) were recorded. Two-way ANOVA with repeated measures was applied for each variable, when needed, the Bonferroni post hoc was used. Statistical significance was set at p<0.05, and effect size (ES) was established by Cohen's d z. The results demonstrated that elderly women showed improved performance in MPV (+10.0%; ES=- 0.58; p=0.009) and MP (+11.7%; ES=- 0.14; p=0.045) when utilizing HVECC at 30% 1RM only. Moreover, young women exhibited superior performance for both 30% and 60% 1RM when using HVECC for all variables analyzed (p<0.05). The HVECC appears to have an impact on the subsequent performance of the concentric phase, particularly when lighter loads (30% 1RM) are utilized, regardless of the age group.

Post-activation performance enhancement effect of drop jump on long jump performance during competition.

Drop jump is widely used in training sessions, aiming for chronic effects on long jump performance. However, the acute effect of drop jump on long jump performance through its use as a Conditioning Activity (CA) has not been explored. The objective of this study was to verify the Post-activation Performance Enhancement (PAPE) responses induced by successive Drop Jumps (DJ) on competitive long jump performance. Eleven male jumpers (19.0 ± 2.0 years; 178.0 ± 9.0 cm; 73.1 ± 8.9 kg; and personal record 5.78 ± 0.44 m) volunteered for participation. The athletes performed 5 drop jumps 2 min (1'45-2'15 min) before the second, and fourth attempt during official competition of state level, the attempts without the use of CA were considered controls. The performance of the second (5.63 ± 0.43 m), third (5.65 ± 0.46, g = 0.24) and fourth (5.71 ± 0.34 m) jumps performed after activation were higher than the first (5.54 ± 0.45 m) in the control condition, p = 0.02, and p = 0.01 respectively. Differences were also found in the take-off vertical velocity of the jump between the fourth (1.55 ± 0.21) and the first jump (1.30 ± 0.40), p = 0.006. Jump performance showed positive correlation with approach velocity, r = 0.731, vertical take-off velocity, r = 0.412, and take-off duration, r = 0.508. The mean performance in jumping post-activation (5.67 ± 0.38 m) was higher than that without the use of previous CA (5.59 ± 0.44 m), p = 0.02, g = 0.19. The use of DJs as a CA prior to the long jump promotes improvements in the performance of the jump, which can be explained by the increase in the take-off vertical velocity in the athletes.

The CRAVE and ARGE scales for motivation states for physical activity and sedentarism: Brazilian Portuguese translation and single-item versions.

Motivation states for physical activity and sedentarism potentially vary from moment to moment. The CRAVE scale (Cravings for Rest and Volitional Energy Expenditure) was developed to assess transient wants and desires to move. Three studies were conducted with the aims of: (1) translating and validating the scale in Brazilian Portuguese, (2) examining changes with exercise, and (3) determining the best single-item for Move and Rest subscales for English and Portuguese. In Study 1, six bilingual speakers translated the scale into Brazilian Portuguese [named Anseios por Repouso e Gastos com Energia (ARGE)]. The ARGE had good content validity coefficients across three dimensions (0.89-0.91), as determined by three independent, bilingual referees. 1,168 participants (mean age = 30.6, SD = 12.2) from across Brazil completed an online version of the ARGE. An Exploratory Factor Analysis found two clear, oblique, and inversely related factors (Move and Rest; GFI = 1.00, RMSR = 0.03). Reliability was good (Cronbach α's: 0.93 and 0.92). Two models of the scale (10 vs. 13 items) were compared with Confirmatory Factor Analysis. The previously validated version using 10 scored items (GFI = 1.00, RMSEA = 0.07, RMSR = 0.02) outperformed the version scored with 13 items. State anxiety and exercise behavior had small associations with Move and Rest (-0.20 to 0.26). In Study 2, ARGE Move scores had high correspondence post-session (ICC = 0.83) for 9 women performing short Sprint Interval Training (sSIT; 6 sessions). Large, but non-significant, effects were detected for changes in motivation states with sSIT. In Study 3, IRT analyses found that for the United States sample, "be physically active" and "be still" were the most representative items for Move and Rest, respectively, while for the Brazil sample they were "exert my muscles" and "be a couch potato." Overall, it was found that: (A) the ARGE scale demonstrated good psychometric properties, (B) the original scoring (with 10 items) resulted in the best model, (C) it had small associations with exercise behavior, and (D) the subscales were reduced to single items that varied by country, indicating potential cultural differences in the concept of motivation states for physical activity.

Identifying Consistent Metrics from the Force-Time Curve of the Countermovement Jump in Combat Fighters and Physically Active Men.

We investigated the consistency of metrics obtained from the unweighting, braking, propulsive, and landing phases of the countermovement (CMJ) force-time curve in combat fighters and physically active men. Combat fighters (n=21) and physically actives (n=21) were tested for three days (2-7 days apart). Participants performed four maximal CMJ separated by 1-min for between-day comparisons. From force-time recording, the consistency of 16 CMJ metrics (peak and mean ground reaction forces (GRF), net impulse, and duration from each phase) was investigated using the intraclass correlation coefficient (ICC) and typical error (CVTE). We considered as "consistent" those metrics showing no systematic differences, ICC ≥ 0.75, and CVTE ≤ 10%. We further compared the CVTE between groups and pairs of trials (days). Participants demonstrated more consistency in the braking and propulsive phases, while the unweighting phase did not show any consistent metric. There was no evidence of a learning effect (systematic changes), but analysis appointed more consistency on days 2-3 than on days 1-2 (18 metrics presented lower CVTE while 11 presented higher). We identified braking and propulsive GRF (peak and mean) and propulsive impulse as consistent metrics for combat fighters, while only propulsive impulse for physically actives. The between-group analyses showed that 24 comparisons favored the combat fighters against only five favoring the physically actives. In conclusion, force-time metrics related to jumping strategy, like phase duration, are less consistent than those related to driven forces and jump output, probably because participants changed their jump strategy during testing days.

Different time course recovery of muscle edema within the quadriceps femoris and functional performance after single- vs multi-joint exercises.

This study aimed to verify the time course recovery of muscle edema within the quadriceps femoris and functional performance after lower-body single- and multi-joint exercises. For this within-participant unilateral and contralateral experimental design, fourteen untrained young males performed a unilateral knee extension exercise (KE), and a unilateral leg press (LP) exercise in a counterbalanced order. At pre-, post-, 24 h, 48 h, 72 h, and 96 h after exercise, the peak torque (PT), unilateral countermovement jump (uCMJ) performance, and rectus femoris (RF) and vastus lateralis (VL) muscle thicknesses were recorded in both legs. The PT decreased immediately after (p = 0.01) both exercises (KE and LP) and was fully recovered 24 h after KE (p = 0.38) and 48 h after LP (p = 0.68). Jump height and power, in the uCMJ, followed the same PT recovery pattern after both exercises. However, vertical stiffness (Kvert) was not affected at any time point after both protocols. The RF thickness increased after both exercises (p = 0.01) and was fully restored 48 h after KE (p = 0.86) and 96 h after LP (p = 1.00). The VL thickness increased after both exercises (p = 0.01) and was fully restored 24 h after LP (p = 1.00) and 48 h after KE (p = 1.00). The LP exercise, compared to KE, induced more prolonged impairment of functional performance and delayed recovery of RF muscle edema. However, the VL edema-induced muscle swelling recovery was delayed after the KE exercise. The different recovery kinetics between functional performance and muscle damage should be taken into consideration depending on the objectives of the next training sessions.

Advances in Nutrition, Dietary Supplements and Ergogenic Aids for Athletic Performance: Trends and Future Prospects.

Sports nutrition is a scientific discipline that explores the relationship between nutrients and physical exercise performance [...].

Post-Activation Performance Enhancement in Sprinters: Effects of Hard Versus Sand Surfaces.

This study aimed to compare the post-activation performance enhancement induced by successive drop-jumps performed on hard and sand surfaces in sprint and jump performance of top-level sprinters. Athletes were tested on two occasions. On each visit they were allocated to one of the experimental protocols, which consisted of performing 2x5 drop-jumps from a box with the height of 60-cm on hard or sand surfaces in randomized order, seven days apart. Prior to and 7 and 15-min after executing drop-jumps, sprinters performed countermovement jumps and 60-m sprint tests. Differences between sprinting splits and surfaces were assessed using a two-way analysis of variance with repeated measures. No significant differences in jump height or sprint time were observed (p>0.05), regardless of the surface used (i.e., hard or sand) during the conditioning activity (effect sizes [95% confidence intervals] ranging from 0.01 [-0.84;0.84] to 0.44 [-0.42;1.27]). Performing drop-jumps on sand or hard surfaces immediately before maximum sprinting bouts does not provide any advantage or disadvantage to top-level sprinters. Sprint coaches may prescribe short-plyometric training activities on sand surfaces even close to competitions, bearing in mind that this strategy will not compromise sprint-specific performance.

Squat and countermovement jump performance across a range of loads: a comparison between Smith machine and free weight execution modes in elite sprinters.

The aims of this study were to: 1) provide and compare the height achieved during Smith machine (SM) and free weight (FW) loaded jumps executed over a wide spectrum of loads (40-120% of body mass [BM]); and 2) test the difference between loaded and unloaded squat jump (SJ) and countermovement jump (CMJ) attempts in ten highly trained male sprinters. On the first visit, athletes performed unloaded SJ and CMJ, loaded SJ with loads corresponding to 40, 60, 80, 100, and 120% BM, and loaded CMJ at 100% BM using an Olympic barbell (FW). On the second visit, they performed loaded SJ and CMJ tests under the same loading conditions on the SM device and, subsequently, a half-squat one-repetition maximum (1RM) assessment. The relative strength (RS = 1RM/BM) of the athletes was 2.54 ± 0.15. Loaded SJ performance was similar between SM and FW, and across all loading conditions. Differences in favour of CMJ (higher jump heights compared with SJ) were superior in the unloaded condition but decreased progressively as a function of loading. In summary, sprinters achieved similar SJ heights across a comprehensive range of loads, regardless of the execution mode (FW or SM). The positive effect of the countermovement on jump performance is progressively reduced with increasing load.

A Rapid Review of Randomized Trials Assessing the Effects of High-Intensity Interval Training on Depressive Symptoms in People with Mental Illness.

OBJECTIVE: to systematically search for randomized controlled trials comparing the effects of high-intensity interval training (HIIT) protocols vs. control without exercise or other exercise protocols, in patients with mental disorders experiencing depressive symptoms, and to provide some guidance based on the current HIIT literature to improve further interventions. METHODS: we searched for relevant studies, published by 18 August 2022 on PubMed, Embase, PsycINFO and SPORTDiscus databases, that used a HIIT protocol, involving adults (≥18 years) with a diagnosis of a mental disorder, participating in a HIIT or a control condition, and assessed for depressive symptoms. RESULTS: Four studies accounting for 108 participants (n HIIT = 55; n comparison groups = 53) met the inclusion criteria. Three out of the four studies included found significant improvements of depressive symptoms after 12 days to 8 weeks of intervention. However, there were no differences to other forms of low-to-moderate continuous exercise in 2/3 studies. CONCLUSIONS: The limited evidence suggests the effectiveness of HIIT interventions for improving depressive symptoms in people with mental illness. However, HIIT was not superior to other exercise treatments, although a trend for its superiority may be recognized. A number of methodological issues should be considered in further interventions to better characterize and identify the most efficient HIIT modalities for the treatment of depressive symptoms in these patients.

The relationship between internal and external loads as a tool to monitor physical fitness status of team sport athletes: a systematic review.

The efficiency index (Effindex) combines internal and external loads, and it has been considered a promising tool to evaluate physical fitness status. However, its real applicability and limitations have not been elucidated yet. To examine and discuss the findings from studies that used Effindex as a tool for the evaluation of physical fitness status in team sports. A systematic search was performed using the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA). The databases conferred were PubMed, Scopus, Web of Science, SPORTDiscus, MEDLINE and CINAHL. The articles selected were published up to March 2021. Fourteen articles were included after meeting the inclusion criteria. A wide variety of combinations of external and internal loading parameters to calculate Effindex were found. The pooled sample included 349 male participants (23 ± 3 years). Fifty-nine percent of the sample were soccer players, 20% rugby players, 10% Australian football players, 7% hurling players, and 4% basketball players. Most Effindex calculations used total distance (TD) divided by heart rate derived parameters. However, recent studies have suggested the use of accelerations as the external load parameter. Effindex is a simple and powerful tool for the evaluation of physical fitness status in team sports athletes. The disparity of external and internal loading parameters used to calculate Effindex may affect its sensitivity to detect changes in fitness status in different team sport settings. More studies with indoor team sports and female athletes are warranted.

Modelling 5-km Running Performance on Level and Hilly Terrains in Recreational Runners.

Incline and level running on treadmills have been extensively studied due to their different cardiorespiratory and biomechanical acute responses. However, there are no studies examining the performance determinants of outdoor running on hilly terrains. We aimed to investigate the influence of anthropometrics, muscle strength, and cardiorespiratory and gait spatiotemporal parameters during level (0%) and inclined (+7%) running on performance in level and hilly 5-km races. Twenty male recreational runners completed two 5-km outdoor running tests (0% vs. +7% and −7%), and two submaximal (10 km·h−1) and incremental treadmill tests at 0 and 7% slopes, after complete laboratory evaluations. The velocity at maximal oxygen consumption (VO2max) evaluated at 7% incline and level treadmill running were the best performance predictors under both hilly (R2 = 0.72; p < 0.05) and level (R2 = 0.85; p < 0.01) conditions, respectively. Inclusion of ventilatory and submaximal heart rate data improved the predictive models up to 100%. Conversely, none of the parameters evaluated in one condition contributed to the other condition. The spatiotemporal parameters and the runners' strength levels were not associated to outdoor performances. These results indicate that the vVO2max evaluated at similar slopes in the lab can be used to predict 5-km running performances on both level and hilly terrains.

Drop jumps improve repeated sprint ability performance in professional basketball players.

To verify the acute effect of drop jumps (DJ) on two repeated sprint ability tests (RSA), interspersed with a rest period simulating a basketball game break. Twelve first division basketball players (age: 24.8 ± 6.9 years; body mass: 97.0 ± 9.2 kg; height: 2.0 ± 0.1 m) performed, in a randomized crossover design, two RSA tests separated by 5 min after DJ or control conditions. The DJ condition comprised 5 DJs performed 4 min prior to the first RSA test, whereas 3 DJ were completed 30 s prior to a second RSA test. Surface electromyography was recorded from the lower body for root mean square (RMS) analyses during sprinting. Three countermovement jump (CMJ) tests were performed after warming up and immediately after the second RSA test. DJ improved RSA performance with a faster best time in the first RSA test (p = 0.035), and a shorter total time and mean time (p = 0.030) for the second RSA test. No significant differences were found in RMS between protocols. CMJdecreased in both conditions after the RSA tests (p < 0.05). This study revealed a post-DJ RSA potentiation in professional male basketball players. This simple and effective approach could be implemented at the end of the warm-up and before the end of game breaks to improve player preparedness to compete.

Effects of short sprint interval training on aerobic and anaerobic indices: A systematic review and meta-analysis.

The effects of short sprint interval training (sSIT) with efforts of ≤10 s on maximal oxygen consumption (V̇O2 max), aerobic and anaerobic performances remain unknown. To verify the effectiveness of sSIT in physically active adults and athletes, a systematic literature search was conducted according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA). The databases PubMed/MEDLINE, ISI Web of Science, and SPORTDiscus were systematically searched on May 9, 2020, and updated on September 14, 2021. Inclusion criteria were based on PICO and included healthy athletes and active adults of any sex (≤40 years), performing supervised sSIT (≤10 s of "all-out" and non-"all-out" efforts) of at least 2 weeks, with a minimum of 6 sessions. As a comparator, a non-sSIT control group, another high-intensity interval training (HIIT) group, or a continuous training (CT) group were required. A total of 18 studies were deemed eligible. The estimated SMDs based on the random-effects model were -0.56 (95% CI: -0.79, -0.33, p < 0.001) for V̇O2 max, -0.43 (95% CI: -0.67, -0.20, p < 0.001) for aerobic performance, and -0.44 (95% CI: -0.70, -0.18, p < 0.001) for anaerobic performance after sSIT vs. no exercise/usual training. However, there were no significant differences (p > 0.05) for all outcomes when comparing sSIT vs. HIIT/CT. Our findings indicate a very high effectiveness of sSIT protocols in different exercise modes (e.g., cycling, running, paddling, and punching) to improve V̇O2 max, aerobic, and anaerobic performances in physically active young healthy adults and athletes.