Effects of Different Types of Resistance Training and Detraining on Functional Capacity, Muscle Strength, and Power in Older Women: A Randomized Controlled Study.

ABSTRACT: Filho, MM, Venturini, GRdO, Moreira, OC, Leitão, L, Mira, PA, Castro, JB, Aidar, FJ, Novaes, JdS, Vianna, JM, and Caputo Ferreira, ME. Effects of different types of resistance training and detraining on functional capacity, muscle strength, and power in older women: A randomized controlled study. J Strength Cond Res 36(4): 984-990, 2022-Resistance training (RT) increases muscle strength, power, and functional capacity (FC) of older women. However, these benefits can be lost partially or totally with detraining. This study aimed to compare the effect of 20 weeks of different types of RT and 4 weeks of detraining on muscle strength, power, and FC in older women. Ninety-five older women were randomly divided into 4 experimental groups (strength endurance, power, absolute strength, and relative strength training) and 1 control group (CG). We assessed muscle strength (10RM test) and muscle power of the lower (countermovement jump) and upper limbs (medicine ball pitch). Functional capacity was assessed by the Senior Fitness Test, which comprises the following tests: 30-second arm curl, 30-second chair stand, back scratch, chair sit and reach, 8-foot up and go, and 6-minute walk. The experiment lasted 24 weeks (familiarization: 2 weeks; neural adaptation: 6 weeks; specific training: 12 weeks; and detraining: 4 weeks). Muscle strength, lower and upper limb power (all p < 0.05), 30-second arm curl, 30-second chair stand, 8-foot up and go, 6-minute walk (all p < 0.001), and lower limb flexibility (p = 0.002) improved in all experimental groups after training and CG showed no differences in any of these variables. After detraining, muscle strength, lower and upper limb power (p < 0.05 for all), and FC decreased in comparison to the end of RT (30-second arm curl, 30-second chair stand, 8-foot up and go, 6-minute walk, and lower limb flexibility, p < 0.05 for all). Although the FC of the subjects has been reduced after 4 weeks of detraining, it was maintained at higher levels in comparison to baseline. These results suggested that older women can be submitted to different types of RT to achieve improvements in general fitness.

Performance analysis of women over 55 years on abdominaltests: impact of anthropometry and flexibility

The objective of the present study was to evaluate the effect of anthropometric variables and flexibility on the performance of women aged 55+ years on abdominal test protocols. The sample was composed by 20 physically active volunteers, aged 55 years (median 61), who were participants in gymnastic activities program. Each volunteer performed two abdominal tests: partial trunk flexion with a 7.6 cm sliding of the hands (P1) and partial flexion of the trunk with the hands on the thighs (P2), both executed with the feet resting on the ground. For analysis, the number of correct executions (final position) was considered in each test, as recommended by the authors. Measurements of body mass, flexibility, height, waist and hip perimeters, subjective perception of exertion, and calculations of body mass index and waist-hip ratio were performed. The perception of abdominal effort, and discomfort or pain in the cervical and lumbar region were also evaluated. The results showed that there were no statistically significant associations between the analyzed indicators (Age: P1: rs = -0.024, p = 0.916; P2: rs = -0.194, p = 0.407; BMI: P1: rs =-0.064, p = 0.792; P2: rs = -0.235, p= 0.327; Waist Circumference: P1: rs = -0.143, p = 0.563; P2: rs = 0.027, p = 0.908; Flexibility: r s= -0.327, p = 0.169; P2: rs = 0.0009, p = 0.991; Hip waist ratio: P1: rs = -0.209, p = 0.371; P2: rs = 0.217, p = 0.353) and the performance on the tests. In addition, 35% of the participants made valid attempts on P1 while 45% produced at least one valid attempt on P2. It was concluded that both abdominal tests were adequate for the studied sample and they can be applied to adult and elderly women to assess their abdominal musculature.(AU)

El objetivo del presente estudio fue evaluar el efecto de las variables las antropométricas y la flexibilidad sobre el desempeño de mujeres mayores de 55 años en protocolos de testes abdominales. La muestra, seleccionada por criterio de accesibilidad, estuvo formada por 20 voluntarias físicamente activas, mayores de 55 años (mediana 61), que participaban en actividades gimnásticas para personas mayores. Cada voluntaria realizó dos pruebas abdominales: flexión parcial del tronco con deslizamiento de las manos de 7,6 cm (P1) y flexión parcial del tronco con las manos en los muslos (P2), ambas ejecutadas con los pies apoyados en el suelo. Para el análisis, se consideró el número de ejecuciones correctas (posición final) en cada prueba, según lo recomendado por los autores. Se realizaron mediciones de masa corporal, flexibilidad, altura, perímetro de cintura y cadera, percepción subjetiva del esfuerzo y cálculos del índice de masa corporal y la relación cintura-cadera. También se evaluó la percepción de esfuerzo abdominal y de malestar o dolor en la región cervical y lumbar. Los resultados mostraron que no hubo asociaciones estadísticamente significativas entre las variables analizadas (Edad: P1: rs = -0,024, p = 0,916; P2: rs = -0,194, p = 0,407; IMC: P1: rs =-0,064, p = 0,792; P2: rs = -0,235, p = 0,327; Perímetro de cintura: P1: rs = -0,143, p = 0,563; P2: rs = 0,027, p = 0,908; Flexibilidad: rs = -0,327, p = 0,169; P2: rs = 0,0009, p = 0,991; Relación cintura/cadera: P1: rs = -0,209, p = 0,371; P2: rs = 0,217, p = 0,353) y el desempeño en las pruebas, y el 35% de las participantes hicieron intentos válidos en P1 mientras que el 45% produjo al menos un intento válido en P2. Se concluyó que ambas pruebas abdominales fueron adecuadas para la muestra estudiada y se pueden aplicar a mujeres adultas y mayores para evaluar su musculatura abdominal.(AU)

Prevalência de fatores de risco coronariano e prontidão para atividade física em mulheres praticantes de caminhada e corrida recreativa / Prevalence of coronary risk factors and readiness for physical activity in women practicing walking and recreational running

Este estudo objetivou determinar a prontidão para atividade física e a prevalência de fatores de risco coronariano em mulheres praticantes de caminhada e corrida recreativa, através da aplicação dos questionários PAR-q e RISKO. Participaram do estudo 80 mulheres, as quais foram divididas em quatro grupos etários (G1 = 20-29 anos; G2 = 30-39 anos; G3 = 40-49 anos; G4 = 50-59 anos). Adotou-se com o critério de inclusão mulheres que praticassem caminhada e/ou corrida de forma recreativa há pelo menos dois meses sem orientação de um profissional de Educação Física, com frequência mínima de três vezes por semana. Utilizaram-se os questionários PAR-q, para determinar a prontidão para a prática de atividade física, e RISKO, para identificar os fatores de risco coronariano. Em relação ao PAR-q, 32,5% da amostra respondeu positivamente a, pelo menos, uma questão, apresentando inaptidão para atividade física . A questão com maioríndice de respostas positivas foi relacionada a episódios de tontura, correspondendo a 18,8% da amostra. O G3 apresentou maior prevalência em comparação aos demais grupos. O escore médio de risco coronariano obtido foi de 15,22 ± 3,29 pontos (risco abaixo da média), correspondendo a 66,3% da amostra. Foram encontrados valores maiores nas avaliadas do G4. A questão com maior escore foi relacionada à hereditariedade, correspondendo a 63,8% das entrevistadas, seguida de sexo e sobrepeso. Conclui-se que os grupos com maior faixa etária tiveram maior prevalência em respostas positivas no questionário PAR-q. No tocante ao RISKO, a maioria da amostra foi classificada como risco abaixo da média, sendo os fatores hereditariedade, sexo e sobrepeso os de maior prevalência...(AU)

This study aimed to determine the physical activity readiness and the coronary risk prevalence in women practicing walking and recreational running, through the application of PAR-q and RISKO questionnaires. 80 women participated in this study, divided in four age groups (G1 = 20-29 years old; G2 = 30-39 years old; G3 = 40-49 years old; G4 = 50-59 years old). We adopted as inclusion criterion women who practiced waking and/or recreational running for at least two months, without orientation of a physical educator, with minimal frequency of 3 times per week. We used PAR-q questionnaires to determine the readiness for practicing physical activity, and RISKO, to identify the coronary risk factors In relation to PAR-q, 32.5% of the sampleanswered positively to at least one question, showing inaptitude to physical activity. The question with highest index of positiveanswers wasrelated to dizziness episodes, corresponding to 18.8% of the sample. G3 presented a higher prevalence in relation to the oth er gro ups. The average score for coronary risk was 15.22 ± 3.29 points(below the average risk), correspo ndingto 66.3% of the sample. Higher values were found in G4 age group. Thequestion with the highestscore was the one related to heredity, corresponding to 63.8% of the subjects; followed by sex and overweight. Thus, we concluded that the groups with higher age had higher prevalence in positive answers in PAR-q questionnaire. Regarding RISKO questionnaire, most of sample was classified as below average risk, thus heredity, sex and overweight are the factors with higher prevalence...(AU)

Effects of a resistance-training programme on endoplasmic reticulum unfolded protein response and mitochondrial functions in PBMCs from elderly subjects.

Aging has been related with a decline in the ability to handle protein folding, which leads to endoplasmic reticulum stress and alterations in unfolded protein response (UPR). Importantly, physical activity could activate the UPR and attenuate or prevent age-induced endoplasmic reticulum (ER) dysfunction. The current study evaluated the effects of a resistance exercise on UPR and mitochondrial functions in peripheral blood mononuclear cells (PBMCs) from elderly subjects. Thirty healthy women and men (age, 72.8, sx- = 2.2 years) were randomized to a training group, which performed an 8-week resistance training programme, or a control group, which followed their daily routines. The phosphorylation of PERK and IRE1, as well as ATF4, and XBP1 protein expression, significantly increased following the training, while expression of BiP, AFT6 and CHOP remain without changes. Additionally, the intervention also induced an increase in PGC-1α and Mfn1 protein levels, while no changes were found in Drp1 expression. Finally, the resistance protocol was not able to activate PINK1/Parkin and Bnip3/Nix pathways. The results obtained seem to indicate that 8-week resistance exercise activates the UPR, stimulates mitochondrial biogenesis, maintains mitochondrial dynamics and prevents mitophagy activation by unfolded proteins in PBMCs from elderly subjects.

Impact of two hydrogymnastics class methodologies on the functional capacity and flexibility of elderly women.

BACKGROUND: Activities in the aquatic environment can be an interesting alternative of physical exercise for the elderly, due to several properties of water, which can favor the physiological, metabolic, perceptive, and musculoskeletal effects. The aim of this study was to compare the effects of performing two hydrogymnastic class methodologies on the functional capacity and flexibility in elderly women. METHODS: Ninety women, aged 55-70 years, were divided into three groups, the control group (CG; N.=30) who did not exercise during the 12 weeks, experimental group 1 (EG1; N.=30), who performed water gymnastics classes with emphasis on lower limb exercises for 12 weeks, and experimental group 2 (EG2; N.=30), who performed conventional hydrogymnastics classes for 12 weeks. The volunteers were evaluated through the 30-second chair stand (30CST), 2-minute step test (2MST), timed up and go (TUG), static balance (SB) and chair sit-and-reach (CSR) tests. RESULTS: In the intragroup comparison, there were significant improvements in the performance of 30CST tests (F=5.5, P=0.022), TUG (F=19.3, P<0.001), SB (F=5.3, P=0.025), and CSR (F=12.0, P=0.001) in EG1 and EG2. For intergroup comparisons, the EG1 presented better results than CG in CST (P<0.05). The EG2, presented better results than CG in CST, TUG, SB and CSR (P<0.05). There were no significant differences for the comparison between EG1 and EG2. CONCLUSIONS: It was concluded that 12 weeks of hydrogymnastics practice improved the functional capacity and flexibility of the elderly women evaluated, and no differences were found between the two types of methodologies used.

Mitochondrial Function and Mitophagy in the Elderly: Effects of Exercise.

Aging is a natural, multifactorial and multiorganic phenomenon wherein there are gradual physiological and pathological changes over time. Aging has been associated with a decrease of autophagy capacity and mitochondrial functions, such as biogenesis, dynamics, and mitophagy. These processes are essential for the maintenance of mitochondrial structural integrity and, therefore, for cell life, since mitochondrial dysfunction leads to an impairment of energy metabolism and increased production of reactive oxygen species, which consequently trigger mechanisms of cellular senescence and apoptotic cell death. Moreover, reduced mitochondrial function can contribute to age-associated disease phenotypes in model organisms and humans. Literature data show beneficial effects of exercise on the impairment of mitochondrial biogenesis and dynamics and on the decrease in the mitophagic capacity associated to aging. Thus, exercise could have effects on the major cell signaling pathways that are involved in the mitochondria quality and quantity control in the elderly. Although it is known that several exercise protocols are able to modify the activity and turnover of mitochondria, further studies are necessary in order to better identify the mechanisms of interaction between mitochondrial functions, aging, and physical activity, as well as to analyze possible factors influencing these processes.

Skeletal muscle functional and structural adaptations after eccentric overload flywheel resistance training: a systematic review and meta-analysis.

OBJECTIVES: The purpose of this meta-analysis was to examine the effect of flywheel (FW) resistance training with Eccentric Overload (FW-EOT) on muscle size and functional capacities (i.e. strength and power) in athletes and healthy subjects, and to compare FW-induced adaptations with those triggered by traditional resistance exercise interventions. DESIGN: A systematic review and meta-analysis of randomised controlled trials. METHODS: A search of electronic databases [PubMed, MEDLINE (SportDiscus), Web of Science, Scopus and PEDro] was conducted to identify all publications employing FW-EOT up to April 30, 2016. Outcomes were analyzed as continuous outcomes using a random effects model to calculate a standardized mean difference (SMD) and 95% CI. A total of 9 studies with 276 subjects and 92 effect sizes met the inclusion criteria and were included in the statistical analyses. RESULTS: The overall pooled estimate from the main effects analysis was 0.63 (95% CI 0.49-0.76) with a significant (p<0.001) Z overall effect of 9.17. No significant heterogeneity (p value=0.78) was found. The meta-analysis showed significant differences between FW-EOT vs. conventional resistance training in concentric and eccentric strength, muscle power, muscle hypertrophy, vertical jump height and running speed, favoring FW-EOT. CONCLUSIONS: This meta-analysis provides evidence supporting the superiority of FW-EOT, compared with traditional weight-stack exercise, to promote skeletal muscle adaptations in terms of strength, power and size in healthy subjects and athletes.

Cardiovascular Responses to Unilateral, Bilateral, and Alternating Limb Resistance Exercise Performed Using Different Body Segments.

Moreira, OC, Faraci, LL, de Matos, DG, Mazini Filho, ML, da Silva, SF, Aidar, FJ, Hickner, RC, and de Oliveira, CEP. Cardiovascular responses to unilateral, bilateral and alternating limb resistance exercise performed using different body segments. J Strength Cond Res 31(3): 644-652, 2017-The aim of this study was to verify and compare the cardiovascular responses to unilateral, bilateral, and alternating limb resistance exercise (RE) performed using different body segments. Fifteen men experienced in RE were studied during biceps curls, barbell rows, and knee extension exercises when performed bilaterally, unilaterally, and using alternating limbs. The protocol consisted of 3 sets of 10 repetitions at 80% of 10 repetition maximum with 2-minute rest between sets. Heart rate (HR) and blood pressure (BP) were measured after the last repetition. There was a statistically significant increase in HR, systolic blood pressure (SBP), and rate pressure product (RPP), from rest to postexercise. The RPP was higher in the third set of all exercises and in all 3 forms of execution, when compared with the first set. Bilateral biceps curls caused a greater increase in RPP (first and second sets) and HR, compared with the same exercise performed unilaterally. Furthermore, the performance of bilateral biceps curls induced greater HR and RPP, in all sets, compared with bilateral knee extension and barbell rows. There was also a significantly higher SBP for the alternating second and third sets and also for the bilateral third set of the knee extensions as compared with the barbell rows. It was concluded from the data of this study that the cardiovascular response was increased from rest to postexercise in all forms of exercise, especially immediately after the third set of RE. For exercises performed bilaterally with the upper body (biceps curls), there was a greater cardiovascular response when compared with the same exercise performed unilaterally or with lower-body exercise performed bilaterally.

Effects of eight weeks of functional training in the functional autonomy of elderly women: a pilot study.

BACKGROUND: This study aimed to evaluate the effects of eight weeks of practical training on the functional autonomy of the elderly. METHODS: The study included 52 elderly women, 65.42±10.31 years, 65.29±11.30 kg body mass, 1.58±0.07 height, 26.30±4.52 body mass index, 86.48±10.96 cm waist circumference. These elderly women received a specific functional training protocol where their functional autonomy was assessed at three specific times (0, 10 and 20 sessions). The evaluation consisted of a set of five tests defined by the Latin-American Development Group for the Elderly (GDLAM) to determine the functional autonomy of the elderly: walk 10 meters (C10m); stand up from a chair and walk straightaway (SUCWA); dress and undress a T-shirt (DUT); stand up from a sitting position (SUSP); stand up from a lying position (SULP). In each test, the time taken to complete the task was measured. RESULTS: There were statistically significant differences in all functional autonomy tests after 20 training sessions: C10m (pre: 8.10±1.27; post: 7.55±1.10); SUCWA (pre: 40.98±2.77; post: 38.44±2.57); DUT (pre: 13.25±0.88; post: 11.85±0.82); SUSP (pre: 10.74±0.52; post: 8.98±056) and SULP (pre: 3.86±0.37; post: 2.82±0.37). CONCLUSIONS: It was determined that 20 functional training sessions were enough to improve the functional autonomy of elderly women. However, we believe that higher volume and intensity of training could be interesting alternatives for even stronger results in future interventions.