Regulating explosive resistance training intensity using the rating of perceived exertion.

Explosive resistance training (ERT) improves older adults' strength and power, and methods to make this form of training more accessible and useful to older adults are needed. The purpose of this study was to evaluate whether the rating of perceived exertion (RPE) scale would predict a broad range of ERT intensities on the leg press with older adults. If successful, then a load-RPE relationship could be used to regulate the intensity of training loads for ERT with older adults, allowing the elimination of maximal strength testing. Twenty-one older adults (≥65 years) with resistance training experience took part in 2 testing sessions. Session 1: Subjects performed high-velocity repetitions on the leg press for up to 9 loads (from 60 to 140% body weight) presented in quasi-randomized order, and then reported their RPE for each load. Session 2: A 1 repetition maximum (1RM) strength test was conducted. Regression analysis revealed that the average RPE across subjects for each load strongly predicted the average %1RM across subjects (R2 = 99.5%; p < 0.001). This allows the establishment of a load-RPE relationship for use in selecting ERT loads for older adults on the leg press. For example, high-intensity loads (70-90% 1RM) that would elicit both strength and power gains when used with ERT aligned with an RPE of 14-16. Lighter loads that may be useful for training for power, but not strength (<70% 1RM), were identified with RPE scores of 13 and lower. The load-RPE relationship may simplify the regulation of intensity of ERT with older adults on the leg press, where the exercising older adult could be guided to select loads according to their RPE.

Effect on performance of learning a pilates skill with or without a mirror.

Mirrors are often used in an instructional environment where precise movements must be learned (e.g., martial arts, Pilates, dance). The potential for mirrors in the learning environment of a Pilates class, to affect the subsequent performance of a Pilates star movement when mirrors are not present, was examined. Twenty subjects learned the Pilates star movement over seven weeks, either with (n=11) or without (n=9), mirrors present in the Pilates studio. Performance of the star without mirrors present was assessed quantitatively before and after the training, by video analysis of the degree of lateral straightness of the subject's body at the start, middle, and end of the star movement. Performance of the star movement without a mirror present improved similarly for both the group that learned with, and the group that learned without, mirrors present (p<0.05). These results indicate that the inclusion of mirrors in a learning environment, to provide immediate visual feedback during learning, does not necessarily enhance the subsequent performance of a skill when mirrors are not present.

The effect of high resistance weight training on reported pain in older adults.

The present study examined the effect of a progressive, whole- body, high resistance training program on reported pain in older adults. Ninety-eight participants (60 - 83 years) completed the McGill Pain Questionnaire prior to and after an eight week training period. Seventy-nine of the participants completed a progressive, high resistance training program of 11 different exercises on three days a week. At the end of eight weeks, the training group achieved significant strength gains ranging from 62% -119% (p ≤ 0.005). Pain measures for the training and control groups were compared using an analysis of covariance on post-test pain measures after an adjustment by pre-test scores. (p ≤ 0.05). The training group reported less perceived pain than the control group in four pain measures (overall pain intensity, sensory dimension, miscellaneous pain measures, number of pain descriptors selected). There were no differences reported for the affective or evaluative dimensions of perceived pain, the number of painful areas, or the present pain. Results suggest that eight weeks of progressive, whole-body weight training has a positive impact on perception of pain in older adults. Key pointsImproved strength in older adults had a positive effect on the perception of pain.The number of painful areas identified and self-reported pain qualities were diminished following high resistance weight training.The McGill Pain Questionnaire was an effective tool for measuring changes in pain perception as a result of training.

Sit-to-stand performance of older adults following strength training.

A group of healthy older adults completed an 8-week resistance-training program. For 38 participants (14 men, 24 women; ages 60-90 years; M mass = 73.2 kg, SD = 12.3; M height = 1.65 m, SD = 0.08), pre- and postprogram sit-to-stand performance was analyzed (60 Hz video) focusing on center of mass kinematics surrounding transition. Significant changes were attributed to improved strength. Peak forward, downward, and upward velocities increased (16, 59, and 26%, respectively), and relative transition time was delayed 27%. These behaviors were more similar to those of healthy younger adults. Results also indicated strategy changes. Participants exploited their improved strength, forming a distinctive movement pattern emphasizing stability followed by a brisk rise. These adaptations represent meaningfully improved function in an important daily living activity.

Absolute vs. relative machine strength as predictors of function in older adults.

This study examined the relationship between absolute and relative (1 repetition maximum/LBM) strength vs. 13 different functional measurements in 143 older adults (mean = 70.28, standard deviation = 7.90 years). Strength for 11 machine lifts was determined using a predicted 1-repetition maximal strength measurement. Zero-order correlation results between absolute and relative strength vs. function measures demonstrated very weak to moderate correlations in the range of 0.02-0.57 and 0.01-0.44, respectively, with the lowest correlations present between strength and balance measures and the highest correlations present between strength and the carrying task (p

Soleus H-reflex gain in healthy elderly and young adults when lying, standing, and balancing.

Soleus Hoffman-reflex (H-reflex) gain was compared at the same background level of electromyographic activity across lying, natural standing, and tandem stance postures, in 12 young and 16 elderly adults. When compared to a lying posture, young adults significantly depressed soleus H-reflex gain when in a natural standing (19% decrease) and a tandem stance position (30% decrease; p <.0125 for both positions). For elderly adults, there was no significant decrease in H-reflex gain while standing naturally, but there was a significant 28% decrease when performing tandem stance (p <.0125). The data indicate that, although the mild motor control challenge of natural standing does not induce a decrease in soleus H-reflex gain in the elderly adults, as it does in young adults, in the more difficult task of tandem stance, soleus H-reflex gain is significantly decreased in both young and elderly adults.