The Effects of a Twice-A-Week Strength Training Program on Children

1993 ◽  
Vol 5 (4) ◽  
pp. 339-346 ◽  
Author(s):  
Avery D. Faigenbaum ◽  
Leonard D. Zaichkowsky ◽  
Wayne L. Westcott ◽  
Lyle J. Micheli ◽  
Allan F. Fehlandt
Keyword(s):  
Body Composition ◽  
Strength Training ◽  
Training Program ◽  
Vertical Jump ◽  
The Body ◽  
Control Group ◽  
Short Term ◽  
Repetition Maximum ◽  
Resting Blood Pressure ◽  
Experimental Group

The effectiveness of a twice-a-week strength training program on children was evaluated in 14 boys and girls (mean age 10.8 yrs) who participated in a biweekly training program for 8 weeks. Each subject performed three sets of 10 to 15 repetitions on five exercises with intensities ranging between 50 and 100% of a given 10-repetition maximum (RM). All subjects were pre- and posttested on the following measures: 10-RM strength, sit and reach flexibility, vertical jump, seated ball put, resting blood pressure, and body composition parameters. The subjects were compared to a similar group of boys and girls (n = 9; mean age 9.9 yrs) who were randomly selected to serve as controls. Following the training period, the experimental group made greater gains in strength (74.3%) as compared to the control group (13.0%) (p < 0.001), and differences in the sum of seven skinfolds were noted (−2.3% vs. +1.7%, respectively, p < 0.05). Training did not significantly affect other variables. These results suggest that participation in a short-term, twice-a-week strength training program can increase the strength and improve the body composition of young boys and girls.

scholarly journals A Short-Term Body Jump® Training Program Improves Physical Fitness and Body Composition in Young Active Women

2021 ◽  
Vol 11 (7) ◽  
pp. 3234
Author(s):  
Sergio Sellés-Pérez ◽  
Miguel García-Jaén ◽  
Juan Manuel Cortell-Tormo ◽  
Roberto Cejuela
Keyword(s):  
Body Composition ◽  
Physical Fitness ◽  
Training Program ◽  
Young Women ◽  
The Body ◽  
Control Group ◽  
Short Term ◽  
Positive Effects ◽  
Flight Height ◽  
Fitness Parameters

(1) Background: Body Jump® is a novel group fitness program with musical support, which is performed rebounding in a minitrampoline. Although the number of practitioners has increased exponentially in recent years, this activity’s short-term effects on physical fitness and body composition in women have not yet been studied. (2) Methods: 27 healthy young women were randomly divided into a Body Jump® group (BJ) and a control group (CG). BJ performed three classes per week for one month. The week before and after the intervention, the anthropometric assessments were carried out to estimate the body composition, and different performance tests were performed to assess the jumping capacity (countermovement jump (CMJ) and squat jump (SJ) tests), the muscular strength (1RM test) and the aerobic fitness (UKK test). (3) Results: VO2 max (p = 0.001), CMJ flight height (p = 0.023), SJ flight height (p = 0.003) and the 1RM value in the half-squat exercise (p = 0.009) were significantly increased in BJ. In CG, there were no statistically significant differences after the intervention period. Regarding the changes in body composition, a significant enhancement in several parameters were found in BJ, such as the sum of skinfolds (p = 0.003) and the percentage of fat mass (p = 0.002), while no changes were found in any of the anthropometric variables in CG. (4) Conclusions: carrying out the Body Jump® program three days per week for one month had positive effects on physical fitness and body composition in a group of healthy young women. This training program can be an effective option for enhancing, in the short term, these fitness parameters and the body composition of these recreational users into the fitness centers.

scholarly journals INVESTIGATION OF THE EFFECT OF 8 WEEKS CORE TRAINING PROGRAM ON FREE SHOOTING AND VERTICAL JUMP PERFORMANCE IN BASKETBALL PLAYERS AGED 16-18

2021 ◽  
Vol 7 (2) ◽  
Author(s):  
Vesile Şahiner ◽  
Feyzullah Koca
Keyword(s):  
Training Program ◽  
Vertical Jump ◽  
Control Group ◽  
Basketball Players ◽  
Jump Performance ◽  
Mean Values ◽  
Free Throw ◽  
Significant Difference ◽  
Core Training ◽  
Experimental Group

The aim of this study is to investigate the effects of the core training program applied for 8 weeks to basketball players aged 16-18 on free throw and vertical jump performance. 22 male basketball players (11 experimental group, 11 control group) aged 16-18 participated in the study voluntarily. While core training was applied to the basketball players in the experimental group, 2 days a week for 8 weeks, together with the basketball training, the basketball players in the control group only continued their routine basketball training. Free throw and vertical jump performance tests were applied to the subjects before applying the 8-week core training program (pre-test) and after the 8-week core training (post-test). Statistically significant difference was found between pretest and posttest in terms of experimental group free throw test values (p<0.05) Statistically significant difference was found between the pretest and posttest values of the control group in terms of free throw test values (p<0.05). When the experimental group and control group free throw pretest and posttest were compared, no statistical significance was found (p>0.05). A statistically significant difference was found between the pretest and posttest in terms of vertical jump test values of the experimental group and the control group (p<0.05). However, the development in the experimental group was higher than in the control group. There was no statistically significant difference between the free throw test difference mean values of the experimental group and the control group (p>0.05). A statistically significant difference was found between the vertical jump test difference mean values of the experimental group and the control group (p<0.05). As a result, it can be said that 8-week core training has positive effects on the development of vertical jump performance on basketball players, but no effect on free throw performance. <p> </p><p><strong> Article visualizations:</strong></p><p><img src="/-counters-/edu_01/0870/a.php" alt="Hit counter" /></p>

The impact of strength training on the improvement of jumping ability and selected power parameters of the lower limbs in soccer players

2021 ◽  
Vol 13 (1) ◽  
pp. 83-90
Author(s):  
PATRICIA FISCHEROVA ◽  
MAGDALENA NITYCHORUK ◽  
WOJCIECH SMOLKA ◽  
MARCIN ZAK ◽  
ARTUR GOLAS ◽  
...  
Keyword(s):  
Strength Training ◽  
Training Program ◽  
Body Height ◽  
Skills Training ◽  
Lower Limbs ◽  
Soccer Players ◽  
Control Group ◽  
Football Training ◽  
The Impact ◽  
Experimental Group

Introduction: The aim of the study was to compare the impact of a 6-week program combined with football training and strength training on strength and power parameters in highly trained soccer players. It was hypothesized that 6 weeks would be enough for the experimental group to improve their jumping ability and pushing power. Material and methods: The study involved 34 female footballers playing in Ekstraliga (age: 22 ± 5 years; body height: 167 ± 5 cm; body weight: 60 ± 8 kg). The contestants were divided into an experimental group and a control group of 17 people in each group. The control group performed football trainings combined with 2 additional strength units (50% 1RM load) 3 times a week. The experimental group, apart from football trainings, additionally performed 2 strength trainings per week (50–85% 1RM load). Results: The results of the experiment show a significant improvement in the height of the vertical jump and bench press while sitting in the experimental group CMJ (p <0.05; p = 0.000029; ES: 1.00; 11%), CMJA (p <0.05; p = 0 00003; ES = 1.09; 13%), and LP (p <0.05; p = 0.027681; ES = 0.48; 6%), while in the control group the changes in the results after the training program were statistically insignificant CMJ (p> 0.05; p = 0.274000; ES: 0.07, 1%), CMJA (p> 0.05; p = 0.350958 ES = 0.27, 3%), and LP (p> 0.05; p = 0.130153; ES = 0.27; 4%). Conclusion: The presented research results suggest that a short, six-week training program including general football training and strength training performed twice a week with loads gradually increasing during the preparatory period may significantly improve the strength and jumping parameters of the lower limbs in soccer players. Such information can be valuable at the stage of training in the field of special skills training in football.

Body Composition Outcomes of a Qigong Intervention Among Community-Dwelling Aging Adults

2016 ◽  
Vol 38 (12) ◽  
pp. 1574-1594 ◽  
Author(s):  
Mei-Ying Chang ◽  
Hsiao-Yu Chen
Keyword(s):  
Body Composition ◽  
Lean Body Mass ◽  
Body Mass ◽  
Fat Mass ◽  
Community Dwelling ◽  
The Body ◽  
Control Group ◽  
Mass Percentage ◽  
Aging Adults ◽  
Experimental Group

Aging causes various changes in body composition, which are critical implications for health and physical functioning in aging adults. The aim of this study was to explore the body composition outcomes of a qigong intervention among community-dwelling aging adults. This was a quasi-experimental study in which 90 participants were recruited. Forty-eight participants (experimental group) attended a 30-min qigong program 3 times per week for 12 weeks, whereas 42 participants (control group) continued performing their usual daily activities. The experimental group achieved a greater reduction in the fat mass percentage at the posttest, and exhibited increased fat-free mass, lean body mass percentage, and lean body mass to fat mass ratio compared with the controls. No difference between the two groups in body mass index, fat mass, and lean body mass was observed. These results indicated that the qigong intervention showed beneficial outcomes of body composition among community-dwelling aging adults.

scholarly journals Impact of Strength Training Program on Physical Fitness and Psychical Condition for Elderly Women

2018 ◽  
Vol 1 (88) ◽  
Author(s):  
Vaiva Abramavičiūtė ◽  
Kristina Zaičenkovienė
Keyword(s):  
Physical Activity ◽  
Body Composition ◽  
Physical Fitness ◽  
Strength Training ◽  
Training Program ◽  
Elderly Women ◽  
Step Test ◽  
Training Period ◽  
The Impact ◽  
Experimental Group

Research background and hypothesis. There is a lot of research proving that physical activity improves psychical condition when there are symptoms of psychical illness. There is also a wide range of studies carried out investigating the impact of physical activity on physical abilities, but little is known how strength training program as a factor improves psychical condition and, at the same time, body composition, strength and endurance for elderly woman.Research aim was to study the impact of an 8-week strength training program on physical fitness and psychical condition for elderly women.Research methods were literature review, HADS to evaluate anxiety and depression symptoms, anthropometry, strength and endurance testing, statistical analysis of physical fitness and psychical condition indices. Research results. In the period of 8-week strength training program we found that it had a positive impact on the indices in the experimental group compared to those in the control group. Psychical condition and strength results in experimental group were statistically significant (p  < 0.05); a significantly different change in aerobic endurance was measured during the 2 min step test. BMI and the body composition measures did not change statistically significantly.Discussion  and  conclusions. The  main  finding  is  that  an  8-week  strength  training  period  had  a  significant impact on psychical condition for elderly women. Moreover, strength training exercises improved upper and lower body muscle strength. Endurance improvement was observed during 2-min step test, but 6-min test results were insignificant (p > 0.05). After the 8-week training period, no significant differences in BMI and body composition were observed, although there was a slightly tendency of decrease in the experimental group.Keywords: elderly women, physical fitness, psychical condition, 8-week strength training programme, HADS, BMI.

scholarly journals Short-Term High Intensity Plyometric Training Program Improves Strength, Power and Agility in Male Soccer Players

2013 ◽  
Vol 36 (1) ◽  
pp. 17-26 ◽  
Author(s):  
Márk Váczi ◽  
József Tollár ◽  
Balázs Meszler ◽  
Ivett Juhász ◽  
István Karsai
Keyword(s):  
Training Program ◽  
Knee Extensor ◽  
Soccer Players ◽  
Control Group ◽  
Plyometric Training ◽  
Short Term ◽  
Knee Extensor Strength ◽  
Isometric Torque ◽  
Soccer Training ◽  
Experimental Group

The aim of the present study was to investigate the effects of a short-term in-season plyometric training program on power, agility and knee extensor strength. Male soccer players from a third league team were assigned into an experimental and a control group. The experimental group, beside its regular soccer training sessions, performed a periodized plyometric training program for six weeks. The program included two training sessions per week, and maximal intensity unilateral and bilateral plyometric exercises (total of 40 - 100 foot contacts/session) were executed. Controls participated only in the same soccer training routine, and did not perform plyometrics. Depth vertical jump height, agility (Illinois Agility Test, T Agility Test) and maximal voluntary isometric torque in knee extensors using Multicont II dynamometer were evaluated before and after the experiment. In the experimental group small but significant improvements were found in both agility tests, while depth jump height and isometric torque increments were greater. The control group did not improve in any of the measures. Results of the study indicate that plyometric training consisting of high impact unilateral and bilateral exercises induced remarkable improvements in lower extremity power and maximal knee extensor strength, and smaller improvements in soccer-specific agility. Therefore, it is concluded that short-term plyometric training should be incorporated in the in-season preparation of lower level players to improve specific performance in soccer.

Effects of a Perceptual-Motor Training Program on Kindergarten Children

1976 ◽  
Vol 43 (2) ◽  
pp. 428-430 ◽  
Author(s):  
Zema Schaney ◽  
Beverly Brekke ◽  
Richard Landry ◽  
Jacob Burke
Keyword(s):  
Training Program ◽  
Kindergarten Children ◽  
Control Group ◽  
Motor Training ◽  
Long Term Effects ◽  
Short Term ◽  
Experimental Group

The immediate and long-term effects of perceptual-motor training on kindergarten children (6 girls, 4 boys) were measured by the Gesell Copy Forms Test. A significant increase from the pretest to the first posttest was made by the experimental group but none by the control group ( ns = 5). The second posttest showed that these gains were relatively long-term rather than short-term.

scholarly journals Importance of Performing Experience in Strength Training Periodization

2017 ◽  
Vol 57 (1) ◽  
pp. 1-11
Author(s):  
Adrián Novosád ◽  
Gabriel Buzgó ◽  
Peter Keszegh ◽  
Jakub Chudý ◽  
Matej Halaj ◽  
...  
Keyword(s):  
Body Weight ◽  
Strength Training ◽  
The Body ◽  
Isometric Strength ◽  
External Loading ◽  
Control Group ◽  
Strength Development ◽  
Short Term ◽  
Deep Squat

Summary Proper mastering of a training means seems to be an important determinant of the quality of strength training. Aim of the paper is to examine the differences in strength in relation to squat-performing experience and to offer a way of improving performance by means of increasing the quality of squat technique. Methods 1. Subjects were divided into two groups according to their previous experience with performing squat: a group of inexperienced (n = 9; age: 21.1 years ± 2.37; height: 179.2 cm ± 8.18; weight: 70.0 kg ± 7.38) and experienced (n = 9; age: 24.0 years ± 1.07; height: 182.1 cm ± 4.14; weight: 81.2 kg ± 4.29). We carried out a test of maximal isometric strength in deep squat (ISOmax50°) and a modified diagnostic set (Fitro Force Plate) which consisted of repetitions of heel raised deep squats with a gradually increasing external loading (FmaxBW+(0-100%)). Posture and the body segments of the participants were not corrected during these tests. Mann-Whitney U test (α=0.05) was used to evaluate the data obtained. Results 1. After comparing the differences in the maximal value of force curve in dynamic muscular mode (FmaxBW+(0-100%)) and the maximal isometric force in deep squat (ISOmax50°) between the groups we found significantly bigger differences in the group of experienced when the resistance represented +75 % (Δ 279.0 N) and +100 % of body weight (Δ 332.2 N). Methods 2. Eleven inexperienced subjects (age: 22.1 years ± 1.52; weight: 78.2 kg ± 2.84) completed a short term experiment (with 4 training sessions in weeklong microcycle). The purpose was to practise deep squat without any content of targeted strength development. No control group was included. Initial and final measurements included the rate of force development test (RFD50°,90°,140°, 0-200 ms), the maximal isometric strength test (ISOmax50°,90°,140°) and the diagnostic set for deep squat (Fitro Dyne Premium). Wilcoxon T-test was used for further analyses (α = 0.01; α = 0.05). Results 2. We found statistically significant increments of ISOmax50° (Δ 89.45 N, p < 0.01), ISOmax90° (Δ 45.63 N, p < 0.05), RFD50°(0-200ms) (Δ 0.42 N.ms-1, p < 0.05), RFD90°(0-200ms) (Δ 0.47 N.ms-1, p < 0.05) and mean power output (Pmean) of entire diagnostic set (Δ 38.8 W, p < 0.01). Conclusions. Increases in the difference in variations between the groups starting from the resistance of 50 % of body weight confirms the recommendations of using lower weights for beginners for the purpose of strength development. Based on the results we conclude that a short-term training programme of deep squat practise (without any intention of improving strength performance) has positive effect on selected strength parameters.

scholarly journals The Effect of 16 Weeks of Lower-Limb Strength Training in Jumping Performance of Ballet Dancers

2022 ◽  
Vol 12 ◽  
Author(s):  
Lurdes Ávila-Carvalho ◽  
Filipe Conceição ◽  
Juan A. Escobar-Álvarez ◽  
Beatriz Gondra ◽  
Isaura Leite ◽  
...  
Keyword(s):  
Strength Training ◽  
Training Program ◽  
Lower Limb ◽  
The Body ◽  
Control Group ◽  
Maximal Velocity ◽  
Relative Power ◽  
Ballet Dancers ◽  
Jumping Performance ◽  
Lower Limb Strength

Jumping ability is considered a determinant of performance success. It is identified as one of the predictors and talent identification in many sports and dance. This study aimed to investigate the effect of 16 weeks of lower-limb strength training on the jumping performance of ballet dancers. A total of 24 participants from the same dance school were randomly selected in the control group [CG; n = 10; aged 13.00 (1.49) years; 43.09 (9.48) kg and 1.53 (0.11) m] and the intervention group [IG; n = 14; aged 12.43 (1.45) years; 38.21 (4.38) kg and 1.51 (0.07) m], evaluated before and after the applied strength training program mainly using the body weight of each participant. Jump performance was assessed using MyJump2, a scientifically validated mobile phone app. Intergroup and intragroup comparisons were assessed, and the magnitude of change was calculated using the effect size (ES). While CG significantly decreased the relative power over time (p &lt; 0.001, ES = −0.29: small), results from the intragroup comparisons suggest that IG significantly increased the countermovement jump (CMJ) height (p &lt; 0.001, ES = 1.21: large), the relative force (p &lt; 0.001, ES = 0.86: moderate), maximal velocity (p &lt; 0.001, ES = 1.15: moderate), and relative power (p &lt; 0.001, ES = 1.37: large). We concluded that a 16-week strength training program of lower limbs is an effective way to improve CMJ height in young dancers. Supplementary strength training appears to be the determinant for the improvement of the jumping performance of ballet dancers.

scholarly journals The Trainability of Adolescent Soccer Players to Brief Periodized Complex Training

2018 ◽  
Vol 13 (5) ◽  
pp. 645-655 ◽  
Author(s):  
Athanasios Chatzinikolaou ◽  
Konstantinos Michaloglou ◽  
Alexandra Avloniti ◽  
Diamanda Leontsini ◽  
Chariklia K. Deli ◽  
...  
Keyword(s):  
Body Composition ◽  
Soccer Players ◽  
Control Group ◽  
Power Performance ◽  
Short Term ◽  
Repeated Sprint ◽  
Performance Deterioration ◽  
Complex Training ◽  
Experimental Group ◽  
Training Protocol

Purpose: To investigate the effect of a complex, short-term strength/power training protocol on performance and body composition of elite early adolescent soccer players. Methods: Twenty-two players (14–15 y) were randomly assigned to (1) an experimental group (N = 12; participated in a 5-wk training protocol with traditional multijoint power resistance exercises, Olympic-style lifts, plyometric drills, and speed work; 4 times per week) or (2) a control group (N = 10). Strength and power performance (jumping, speed, change of direction, repeated sprint ability, endurance, isokinetic strength of knee flexors and extensors, maximal strength in various lifts, and speed-endurance) were evaluated pretraining and posttraining. Results: Cessation of training for 5 weeks in the control group induced a marked performance deterioration (∼5%–20%). Training not only prevented strength performance deterioration but also increased it (∼2%–30%). Endurance and repeated sprint ability declined to a smaller extent in experimental group compared with control group (15% vs 7.5%). Isometric strength and body composition remained unaltered in both groups. Conclusions: Results demonstrate that (1) young players exhibit a high level of trainability of their strength/power performance (but not endurance) in response to a short-term complex training protocol during early adolescence, (2) Olympic-style lifts are characterized by increased safety in this age group and appear to be highly effective, (3) lifts incorporating a hip thrust result in increased strength of both knee extensors and flexors, (4) cessation of training for only 5 weeks results in marked deterioration of strength/power and endurance performance, and (5) improvement of strength/power performance may be related to neural-based adaptation as body composition remained unaffected.

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