Influence of different protocols of warm-up for the capacity of developing maximum load on the 1RM test

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EISSN 1676-5133

Infl uence of different protocols of

warm-up for the capacity of developing

maximum load on the 1RM test

Roberto Simão

Universidade Gama Filho – CEPAC Universidade Católica de Petrópolis – UCP robertosimao@ig.com.br

Gilmar Senna

Universidade Católica de Petrópolis – UCP Letícia Nassif

Universidade Católica de Petrópolis – UCP Natália Leitão

Universidade Católica de Petrópolis – UCP

Rafael Arruda

Universidade Católica de Petrópolis – UCP Monique Priore

Universidade Católica de Petrópolis – UCP Alex Souto Maior

Universidade Gama Filho – CEPAC Marcos Polito

Universidade Gama Filho – CEPAC Universidade Católica de Petrópolis – UCP

Abstract: Theoretically the need of the accomplishment of a heating exists before the resisted exercises (ER), however little it is

kno-wn about their different protocols and his/her infl uence before the accomplishment of ER. The objective of this study was to verify the infl uence of the specifi c heating (Ae), of fl exibility heating (Af) and aerobic heating (Ar) before the development of maximum loads in 15 individuals (age 22 ± 3) seemingly healthy. The test of a maximum repetition was accomplished (1RM) in the leg-press exercise and the answer of the different types of heating was compared through ANOVA with verifi cation post-hoc of Tukey (p <0,05). The tests we allowed to order the results of the maximum load in the following way: Ae = 134,5 ± 26,6; Air = 131,3 ± 27,4; Af = 129,9 ± 28,3. In conclusion, in 60% of the individuals, Ae was the protocol that made possible the largest load mobilization; even with such predominance the comparison was not signifi cant when compared to the three variables in ANOVA. In 20% the Air was the protocol of larger effi ciency and Af was responsible for the best acting in only 6,6% of the appraised ones. He/she is still due to stand out, that the not load differentiation happened in 13,4% of the appraised ones, these tends at least two answers of identical in value.

Keywords - Heating. Maximum load. 1RM Test. Resistance training. Strength Training.

SIMÃO, R.; SENNA, G.; NASSIF, L.; LEITÃO, N.; ARRUDA, R.; PRIORE, M.; MAIOR, A.S.; POLITO, M. Infl uence of different protocols of warm-up for the capacity of developing maximum load on the 1RM test. Fitness & Performance Journal, v.3, n.5, p.261-265, 2004.

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RESUMO

Influência dos diferentes protocolos de aquecimento na capacidade de desenvolver carga máxima no teste de 1RM

Teoricamente, existe a necessidade da realização de um aquecimento antes dos exercícios resistidos (ER), porém pouco se sabe sobre seus diferentes protocolos e sua influência antes da realização dos ER. O objetivo deste estudo foi verificar a influência do aquecimento específico (Ae), aquecimento de flexibilidade (Af) e aquecimento aeróbico (Ar), antes do desenvolvimento de cargas máximas, em 15 indivíduos (idade 22 ± 3) aparentemente saudáveis. Foi realizado o teste de uma repetição máxima (1RM) no exercício de leg-press, e comparou-se a resposta dos diferentes tipos de aquecimentos por meio de ANOVA, com verificação post-hoc de Tukey (p<0,05). Os testes nos permitiram ordenar os resultados da carga máxima da seguinte forma: Ae = 134,5 ± 26,6; Ar = 131,3 ± 27,4; Af = 129,9 ± 28,3. Em conclusão, em 60% dos indivíduos, o Ae foi o protocolo que possibilitou a maior mobilização de carga, mesmo com tal predominância, a comparação não foi significante quando comparadas às três variáveis na ANOVA. Em 20%, o Ar foi o protocolo de maior eficiência e o Af foi responsável pelo melhor desempenho em apenas 6,6% dos avaliados. Deve-se ainda ressaltar que a não diferenciação de carga ocorreu em 13,4% dos avaliados, estes tendo no mínimo duas respostas idênticas em valor.

Palavras-chave - Aquecimento. Carga máxima. Teste de 1RM. Exercícios resistidos. Musculação.

RESUMEN

Influencia de los diferentes protocolos de calentamiento en la capacidad de desarrollar carga máxima en el test de 1RM

La necesidad de la realización de una calefacción ocurre teóricamente antes de los ejercicios resistidos (ER), no obstante poco él se sabe sobre sus diversos protocolos y su influencia antes de la realización de ER. El objetivo de este estudio fue para verificar la influencia de la calefacción específica (Ae), de la calefac-ción de la flexibilidad (Af) y de la calefaccalefac-ción aerobia (Ar) antes del desarrollo de cargas máximas en 15 individuos (± de la edad 22 3) aparentemente sanos. La prueba de una repetición máxima fue lograda (el 1RM) en leg-press ejercicio y la respuesta de los diversos tipos de calefacción fue comparada con ANOVA y la verificación post-hoc de Tukey (p < 0,05). Las pruebas que permitimos para pedir los resultados de la carga máxima de la manera sigüiente: Ae = 134.5 ± 26.6; Aire = 131.3 ± 27.4; Af = 129.9 ± 28.3. En la conclusión, en el 60% de los individuos, Ae era el protocolo que hizo posible la movilización más grande de la carga; incluso con tal predominio la comparación no era significativa cuando estava comparada a las tres variables en ANOVA. En el 20% el aire era el protocolo de una eficacia más grande y el Af era responsable de mejor actuar del solamente 6.6% valorados. Él/Ella todavía debe estar parado hacia fuera, eso que no la diferenciación de la carga sucedió en el 13.4% valoradas, estos tienden por lo menos a dos respuestas de idéntico en valor.

Palabras clave - Calefacción. Carga máxima. Prueba de el 1RM. Ejercicios resistidos, Entrenamiento de la Fuerza.

INTRODUCTION

There is a myriad of myths which concern different warm-up strate-gies for resisted exercises resisted exercises (RE). Normally, different volumes and intensities are utilized in strength training aiming to increase it, as well as causing alterations in the composition corporal, in the motor performance and muscular hypertrophy muscular (Simão, 2003). This training seems to contribute for the gradual evolution of users physical capacities for RE (SIMÃO et al., 2001). In order to optimize this training, several warm-up techniques which, to some extent, are carried out empirically, for few are investigations relating to the types of exercises which should be incorporated before a training sessions, or even before carrying out tests which estimate maximum load (Simão et al., 2003). Usually, warm-up types are applied aiming to allow the more active organism working as a whole, besides preventing injuries, even being questionable evidences, depending on several intervening variables (Simão et al., 2003). It is observed that, at fi tness centers, it is generally used three types of warm-up as follows: specifi c warm-up using movements which will be subsequently applied; fl exibility exercises with different methodological variables, which seem to be important in the pre-exercise promoting some incre-ase, however, some studies question such assertion (Smith, 1994; Viveiros & Simão, 2001), and aerobic exercises, which tend to increase body temperature, allowing greater velocity of chemical reactions in the human being body (Robergs & Roberts, 2002). The exam of evolution of load can be estimated by means of several tests. And the test of maximum repetition (1RM) is widely used, as it makes use of maximum weight lifting possible in only

one complete, so as to estimate in the various muscular groupings (Baechle, Earle, 2001).

From these considerations, it is observed that the number of reasearches related to maximum strength with warm-up through fl exibility and aerobic warm-up is restricted, what raises questions of how individuals should be prepared for a training session and even for the test accomplishment, for instance, the 1RM test. In this manner, the aim of this study was to verify the maximum load for the 1RM test after the application of specifi c warm-up, aerobic warm-up and warm-up carried out with fl exibility exercises.

MATERIALS AND METHODS

The sample consisted of 15 individuals of both sexes (12 women and 3 men), aged, on average, 22.2 years (±} 3.5), stature 163.4 cm (±} 6.70), and mean weight 56.1 (±} 9.81). The individuals participated in the study freely and voluntarily and answered the items of PAR-Q questionnaire negatively, and signed a document of consentment, according to the Regulation no. 196/96 of the National Health Council of Brazil. For the evaluation of 1RM, it was used movement in the leg-press exercise by means of Life Fitness equipment. Aiming to reduce the margin of error, the following strategies were adopted:

1) Standardized instructions were offered to the respondents

be-fore the test, so that individuals were aware of the whole routine concerned for the data collection;

2) The individuals were oriented about the tecnhinque for the

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3) The evaluator was attentive to the chosen position at the

mo-ment of the measure. Small variations in the positioning of the involved articulations were able to use other groups of muscles, distancing the specifi c focus of the survey, allowing erroneous interpretations for the obtained scores;

4) It was established a fi xed position for the feet, avoiding then

differentiation in the angulation of ankle, for the three tests;

5) For greater accuracy, individuals were not aware of endurance

load during the procedure.

For a better movement description, the following steps were taken: initial position and concentric phase.

Initial position . In decubitus dorsal, trunk and articulations

acetabulum . fermural discretly fl exed, extended knees and ankles with light plantar fl exion. The feet were on a support platform, shoulders in horizontal fl exion and fl exed ankles at suffi cient angulation, letting the individuals hold onto handgrip specifi c for the equipment.

Concentric phase . All the extension of inferior limbs were

carried out until the initial position.

The 1RM test was conducted two minutes after warm-up and the initial weight was proposed by a previously trained evaluator. During the 1RM trials, the interval was established between from 2 to 5 minutes. The test was interrupted at the moment in which the individuals were not able to carry out a complete movement or when there were voluntary concentric failures. Consequently, the obtained maximum load was validated in the last complete accomplishment.

Three types of warm-ups were proposed, as they are widely used at fi tness centers: aerobic warm-up (Aw), specifi c warm-up (Sw) e warm-up de fl exibility (Fw).

The Aw was carried out on Reebok bycicle, especially used for indoor cycling. After attaining the ideal zone of training (target zone), the individuals remained in this step during 10 minutes. It was used the formula FCT = [(FCM . FCR) x %Tint] + FCR (Karvo-nen, 1957), with intensity between 60% to 80% of HCmax. Each individual’s HCmax was based upon Karvonen’s formula (1957). It is still noticeworthy that a bicycle and Polar MZ1 frequencyme-ter were used in the test were the same for all participants. The saddle height was defi ned according to the association of lower anterosuperior iliac spine and the distance from the saddle to the handlebar adjusted to the base in the trunk fl exion at approxima-tely 30o_degrees.

The Sw comprised of 20 repetitions, with a comfortable load and amplitudes similar to the ones used in the test RE. It is worth observing that Sw test was carried out in the same equipment for 1RM test.

The Fw was carried out by means of six stretching exercises of the fl exibility test (ARAUJO, 1987). In every exercise, the individuals would stretch up to the ache subjective threshold, remaining in

the same position for 10 seconds. A description of exercises and sequence of accomplishments follows below:

1. Movement III (Knee fl exion)

Position . laid down in ventral decubitus, with extended arms, fl exed knee in front of the body, in which the evaluator will try to bend it gradually to the ache threshold.

2. Movement VI (Hip extension)

Position . laid down in ventral decubitus, with extended arms, fl exed knee in front of the body, in which the researcher will try to bend the hip gradually to the ache threshold.

3. Movement V (Hip fl exion)

Position . laid down in dorsal decubitus, with extended arms, fl exed knee over the head, one of the legs extended while the other one is fl exed, trying to put the thigh on the thorax.

4. Movement I (Dorsal fl exion)

Position . Seated, with extended knees. It is conducted the dorsal fl exion unilaterally, in which the researcher will try to fl ex gradually to the ache threshold.

5. Movement IX (Trunk fl exion)

Position . Seated, with extended knees, ankles in anatomic position, the hip will be fl exed until the ache threshold.

6. Movement VII (Hip adduction)

Position . Seated with trunk and hip well-leant-against at a wall, while one of the legs is extended and the other is semi-fl exed (ap-proximately 90o), carrying out a movement of hip adduction. The individuals were subjected to a three-day battery of tests, with a 48-hour interval for recovery. In every day, it was conducted a type of warm-up, highlighting that the individuals were placed in three groups with different sequence, so that it was avoided any act of contamination in the sample (cf. Table 1).

An ANOVA of entry was used with a post-hoc examination of Tukey, adopting statistical signifi cance p<0.05. The data were treated using a StatisticaR 5.5 software (Statsoft, USA).

RESULTS

It was not verifi ed signifi cant difference, irrespective of the type of warm-up used in the capacity of developing maximum load, as can be observed in the load means: Sw = 134.5 ±} 26.6; Aw = 131.3 ±} 27.4; Fw = 129.9 ±} 28.3. However, in 60% of the individuals, the Sw was the protocol which allowed a greater load change; even with such predominance, the comparasion was not Table 1 - Different warm-up sequencies

DAY1 DAY2 DAY3

GROUP 1 Aw Sw Fw

GROUP 2 Fw Aw Sw

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signifi cant when compared the three variables in ANOVA. In 20% of inviduals, the Aw protocol was the most effi cient, and the Fw protocol was responsible for a better performance in only 6.6% of the individuals. It is also important to highlight that the non-differentiaion of load occurred in 13.4% of the individuals. And thus, at least, there were two identical responses in number.

DISCUSSION

The proposal of the study is to carry out an analysis on a known theme, however there is little scientifi c evidence. Three warm-up types were used of the accomplishment of 1RM test (aerobic warm-up, specifi c warm-up and stretchings), questioning in which of these there might have better results, accepting that previous warm-up allows a faster adaptation to stress (Robergs, Roberts, 2002). Our study sought to verify the main types of active warm-ups in the literature and which are widely used at fi tness centers and physical education centers. The results, despite being non signifi cant, seem to corroborate with Robergs, Roberts (2002). This fact demonstrates that general warm-ups, such stretchings and exercises, which involve the body in fullness, may provide some benefi ts, but they are not effective in the RE as for specifi c warm-ups (Simão et al., 2003), as in our results, 60% of assessed individuals obtained greater results with this type of warm-up. The specifi c warm-up increases the coordenation capacity, triggers a blood redistribution and increase of muscular irrigation, for it guarantess oxygen supply, favoring the muscular metabolism (Sweet, 2001). In a study proposed by SIMAO et al. (2003), two forms of warm-up in the 1RM test were compared, in the exercise horizontal supine. It was utilized the specifi c warm-up and the method of proprioceptive neuromuscular facilitation (PNF) in the shoulder-humerus articulation. Generally speaking, the obtained results indicated that there is no signifi cant infl uence of the type of warm-up in the maximum loads obtained. In conclusion to this study, SIMAO et al. (2003) agree on proposing that when a previous warm-up possess a low volume seem that there is no signifi cant differentiation between the types of warm-up in the tests and maximum loads. The obtained results in the current study seem to corroborate with this assertion, as ou warm-up by means of stretching possesses a low volume and intensity, as well the specifi c warm-up itself. Also the variability of some phy-siological and methodological aspects may have favored the non signifi cance of the data collected, within which we can highlight Figure 1 - Percentages of individuals who reached the maximum strength in different warm-ups.

the velocity of accomplishment, capacity of neural activation, posture stabilization, afferent modulation, activity reduction of the antagonist, motivation, muscular fi ber type involved (Simão et al., 2001; Lynch et al., 1999; Zhou, 2000). Nonetheless, the studies are scarce and methodologically limited, which related specifi c warm-and RE.

In relation to previous fl exibility exercises to RE, one can mention Tricoli & Paulo’s study (2002), in which it was investigated the acute effect of static stretching exercises in the performance of maximum strength. In this experiment, 11 male individuals were subjected to a 1RM test under two conditions, with and without stretching exercise. The text consisted of a complete series of exercises of knee extension and fl exion using the leg-press equipment. The group who carried out stretching exercises obtained signifi cantly lower (p<0.05) for the 1RM test than for the group who carried out exercises without stretching, i.e., the static stretching caused some performance drop of maximum strength. It was not possible to statistically confi rm these results in our study, however only 6.6% of the evaluated individuals obtained better results when carried out stretching before the RE. It is important to highlight that there is a great difference in warm-up volume implemented in Tricoli & Paulo’s study (2002). The total duration of stretching was 20 minutes, whereas in our study six adapted exercises of fl exibility test were applied (Araujo, 1987). For this, the individuals would stretch until the ache threshold, remaining in the same position for 10 seconds, having a total volume of six proposed exercises. Similar to our study, Simão et al. (2003) applied a low volume of warm-up in the FNP, as three static supports of six seconds each. They also obtained signifi cant differences in maximum loads, when compared to specifi c warm-up.

According Fowles et al. (2001), it was observed some reduction in the capacity to develop maximum voluntary strenght after ap-proximately a 33-minute stretching, and it was still verifi ed that this effect perdures for 1 hour. It is interesting to observe in this study that stretching exercises as warm-up may interfere in the results of maximum loads. A hypothesis which should be taken into consideration in it and in Simao fs et al. (2003) are the possible plastic alterations did not occur, both in the elastic components of soft tissues and muscular fascia. This induces to more per-manent alterations in their lengths. On the other hand, maybe these modifi cations allow that the sarcomere reaches its optimum length, allowing to develop maximum tension. In the same train of thought, another important aspect is that stretching exercises are capable of changing viscoelastic properties of the muscle-tendon unit, shortening the passive tension and unit regidity (Kubo et al., 2001; Viveiros, Simão, 2001). According to WILSON et al.s study (1994), a more malleable muscle-tendon system might undergo a rapid period of length diminishing, with the absence of overload, until the elastic components of system were adjusted enough for the transmission of strength, putting a contractile component in a less variable position in terms of strength production in the curves of strength-length and strength-velocity. Finally, the decrease in the activation of motor units can be responsible for the drop in the maximum strength capacity after stretching exercises (Fowles et

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al., 2001). Considering these hypotheses, one can think that the present results are probably due to a period of time of insuffi cient stimulation to physiologically alter the muscular structure, on the verge of infl uencing the 1RM test. And thus, it allows us to infer that stretching exercises before the RE do not provide physiological benefi ts for better obtaining maximum loads. It is noticeworthy to mention that stretching exercise as a form of warm-up do not have the same results for sub-maximum loads, for further investigation must be carried out in this direct.

Various studies (Leveritt et al., 2000; Schell et al., 1999; Haff et al., 1999) demonstrate that endurance exercises, previously carried out to RE, bring about deleterious effects, as acute per-fromance shorterning in specifi c tests. A likely explanation for such a fact is that a session of endurance might promote acute metabolic changes during the subsequent RE sessions (AOKI et al., 2003). In addition, the literature suggests some impairment in the adaptations deriving from the RE, by virtue of the previous aerobic training. Alternatively, however, it does not seem to be true (Hickson et al., 1988). According to the literature, the com-bination of aerobic training of high intensity with the RE program seem to interfere in the performances of strength and power. The endurance training previous to RE impairs the adaptations deriving from stimulus of strength by means of alterations of muscular recruitment standard and/or attenuation of hypertrophy (Aoki et al., 2003). Considering our study with the existing literature, the greater difference resides in the total volume of training of endurance previously to RE. Basically speaking, endurance exer-cise before the RE have duration between 21-160 minutes, what seems to be clearly evident that previous endurance exercises infl uence negatively in the RE performance. However, in our re-sults, we observed that endurance exercise with low volume and intensity, carried out before RE, did not infl uence negatively in the 1RM test. It is important to emphasize that our results differed from the existing literature since we maintained the individuals for only 10 minutes in the training target zone. It is possible that this small volume and intensity are not enough to cause deleterious effects in the RE. We also observed that 20% of the individuals were able to perform greater workload in the 1RM test after the aerobic warm-up.

CONCLUSION

As a conclusion, based upon our results, there we no statistically signifi cant differences for performance in the 1RM test for the leg-press exercise, with different types of applied warm-ups. As there was no signifi cant reduction in the performance for the 1RM test, it is suggested that the test be carried out according to the aim, methods and individuals adaptation. Even so, our groups allows

inferring that, upon carrying out a test of maximum workload, the best way to warming up is probably the specifi c warm-up, once 60% of individuals obtained better performance using the maximum workload. It is also important to add that in the origi-nal proposal, in the 1RM test, proposed by Berger (1963) and adapted by Baechle & Earle (2000), the previous warm-up to the maximum workload test is the specifi c warm-up, without reference to other forms of warm-up.

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