Manipulating Resistance Training Variables to Induce Muscle Strength and Hypertrophy: A Brief Narrative Review.

The regular practice of resistance training (RT) has been shown to induce relevant increases in both muscle strength and size. In order to maximize these adaptations, the proper manipulation of RT variables is warranted. In this sense, the aim of the present study was to review the available literature that has examined the application of the acute training variables and their influence on strength and morphological adaptations of healthy young adults. The information presented in this study may represent a relevant approach to proper training design. Therefore, strength and conditioning coaches may acquire a fundamental understanding of RT-variables and the relevance of their practical application within exercise prescription.

Resistance-Trained Individuals Can Underestimate the Intensity of the Resistance Training Session: An Analysis Among Sexes, Training Experience, and Exercises.

ABSTRACT: Dos Santos, WM, Tavares Junior, AC, Braz, TV, Lopes, CR, Brigatto, FA, and Dos Santos, JW. Resistance-trained individuals can underestimate the intensity of the resistance training session: An analysis among genders, training experience, and exercises. J Strength Cond Res 36(6): 1506-1510, 2022-Resistance training (RT) promotes improvements in healthy parameters for young to elderly adults and athletes' performance. Strength and muscle mass improvements are dependent on exercise intensity. This study verifies whether 53 healthy young adults underestimate exercise intensity in 3 different exercises, such as bench press (BP), biceps curl (BC), and leg press 45° (LP). Researchers asked the subjects "How much load do you use to perform 10 repetitions in this exercise usually in workout routines?" in each exercise. Individuals warmed up and then performed as many repetitions as possible until they reached the concentric failure. Deviations from data normality were found by using Levene's test; the number of repetitions per exercise within sex was tested by using Friedman's test and Conover's post hoc and Kruskal-Wallis tests to compare the number of repetitions between sex and RT experience. We correlated the number of repetitions and training experience using the Spearman test. The number of repetitions for both groups (male and female) is greater than 8-12 repetitions for BC and LP and BP of the female group, except for men who perform around 8-12 repetitions on BP. Frequency of maximal repetitions reached for 8-12 repetitions for women was 12% for BP, 28% for BC, and 28% for LP. The frequency men reached was 46.5% for BP, 14.3% for BC, and 14.3% for LP. Training experience did not influence the number of repetitions reached. Resistance training practitioners underestimate exercise load (56% of total sample) to be independent of experience. Women underestimate exercise load more than men. Based on the present results, it is possible to state that RT should not be prescribed considering a predefined number of repetitions and a linked percentage of loads, without the guidance for frequent adjustments of loads, according to the exercise performed.

Estudo do reparo das lesões induzidas no DNA de Escherichia coli pela radiação ultravioleta C (UVC) / Study of repair of induced lesions in the DNA of Escherichia coli by ultraviolet C (UVC)

Didaticamente, podemos dividir o espectro da radiação ultravioleta (UV) em três faixas: UVA (400 a 320 nm), UVB (320 a 290 nm) e UVC (290 a 100 nm). Apesar do UVC ou UV-curto ser eficientemente filtrado pela camada de ozônio da Terra e sua atmosfera, este é uma das faixas do espectro de UV mais usadas para explorar as consequências de danos causados ao DNA, já que a letalidade induzida por este agente está relacionada aos danos diretos no genoma celular, como as lesões dímero de pirimidina, que são letais se não reparadas. Contudo, demonstrou-se que a radiação UVC pode gerar espécies reativas de oxigênio (ERO), como o oxigênio singleto (1O2). Embora, o radical hidroxil (•OH) cause modificações oxidativas nas bases de DNA, alguns trabalhos indicam que o 1O2 também está envolvido nos danos oxidativos no DNA. Esta ERO é produzida por vários sistemas biológicos e reações fotossensibilização, quando cromóforos são expostos à luz visível ou são excitados pela luz UV, permitindo que essa energia possa ser transferida para o oxigênio sendo convertido em 1O2, que é conhecido por modificar resíduos de guanina, gerando 8-oxoG, que caso não seja reparada pode gerar uma transversão GC-TA. O objetivo deste trabalho foi o de elucidar a participação de ERO nos efeitos genotóxicos e mutagênicos gerados pela radiação UVC, assim como as enzimas envolvidas no processo de reparação destas lesões em células de Escherichia coli. Nos ensaios as culturas foram irradiadas com o UVC (254 nm; 15W General Electric G15T8 germicidal lamp, USA). Nossos resultados mostram que o uso de quelantes de ferro não alterou a letalidade induzida pelo UVC. A azida sódica, um captador de 1O2, protegeu as cepas contra os danos genotóxicos gerados pelo UVC e também diminuiu a frequência de mutações induzidas no teste com rifampicina. A reversão específica GC-TA foi induzida mais de 2,5 vezes no ensaio de mutagênese. A cepa deficiente na proteína de reparo Fpg, enzima que corrige a lesão 8-oxoG...

Didactically, we can divide the ultraviolet radiation (UV) spectrum into three bands: UVA (400 to 320 nm), UVB (320-290 nm) and UVC (290-100 nm). Despite the UVC or far-UV be efficiently filtered by Earth´s ozone layer and its atmosphere, this is one of bands of UV spectrum used to explore the consequences of DNA damages, since the UVC-induced lethality is related to direct damage in genome cells, such as pyrimidine dimers, which are lethal if not repaired. However, it was shown that UVC radiation can generate reactive oxygen species (ROS) such as singlet oxygen (1O2). Although hydroxyl radical (•OH) cause oxidative modifications in DNA bases, some works suggests that 1O2 is also involved in oxidative DNA damage. This ROS is produced by several biological systems and photosensitivity reactions when chromophores are exposed to visible light or excited by UV light, allowing that energy can be transferred to the oxygen being converted to 1O2, which is known to modify guanine residues, generating 8-oxoG, if not repaired can lead to a GC-TA transversion. The objective of this work was to elucidate the ROS involvement in the genotoxic and mutagenic effects generated by UVC radiation, as well as the enzymes involved in the repair process of these lesions in Escherichia coli cells. In the assays, cultures were irradiated with UVC (254 nm, 15 W General Electric germicidal lamp G15T8, USA). Our results show that the use of iron chelators did not affect the UVC-induced lethality. The sodium azide, a 1O2 quencher, protected strains against the genotoxic damage produced by UVC and also decreased the frequency of mutations induced in rifampicin assay. Reversal specific GC-TA was induced more than 2.5 fold in the mutagenesis assay. The deficient strain in the repair protein Fpg, an enzyme that corrects 8-oxoG lesions, had less DNA breakage than the wild strain in electrophoresis alkaline assay. The UVC-induced lethality was increased in mutants transformed with the pFPG...