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Research Paper Guidelines + Example Paper

RESEARCH PAPER GUIDELINES

Rationale for the Research Paper assignment: The purposes of the research paper you will complete by the end of the semester are as follows:

1. To afford you the opportunity to gain an "in depth" understanding of a specific topic related to performance physiology and fitness. 2. To provide an opportunity for writing a paper which could serve as a springboard for future investigation. 3. To promote an interest in research in the profession of exercise and sport sciences.

The construction of a high-quality scientific paper requires orderliness with an adequate amount of preparation and planning time. The writing of a high-quality paper is well worth the time invested in the project; conversely, the writing of a low quality paper is normally not worth the time invested with the writer and reader both usually wasting their time as a result.

An accumulation of thought and ideas are presented herein which, if followed, will hopefully assist in the preparation of a paper of a high-quality caliber.

The construction of the 100 point paper is organized into three stages:

1. Preparation (50 points) 2. Writing (50 points) 3. Presentation (oral presentation will be given in lab, worth 100 points towards lab grade) 4. Presentation attendance (on the lab day that you are not presenting – worth 100 points towards the lab grade).

The 50 point preparation stage for this project will consist of the following steps:

PROD Technique - Proposal, Reference, Outline, Draft. NOTE: Only your Draft will be graded for course credit. The other sections are suggestion to follow to ensure appropriate paper progression.

1) Proposal: 1-1.5 page typed (single spaced) narrative explaining your proposed research topic. An expansion of the proposal can later be used for Chapter I: Introduction of your Research Paper.

Your topic can be from one of the following four areas related to exercise physiology: 1) Bioenergetics, 2) Neuromuscular, 3) Pulmonary, or 4) Cardiovascular.

If you are unsure as to whether your topic is acceptable, please communicate with me as soon as possible.

It is suggested that the proposal includes (with sections labeled and underlined) in the following order:

a. the physiological area, b. a rationale (3-4 paragraph narrative; 1-1.5 pages in length), c. statement of purpose (one sentence), d. hypothesis (one sentence), e. five to six key terms (with definitions)

2) Outline of main (Chapters I, II and III) and subtopics (A, B, C) with specific physiological variables. An example of an outline is on the course website. 3) References of available literature that will be summarized with a minimum of five (5) related refereed articles. All references cited in the paper should be listed. Only those references cited in your paper should be on the list of References. The correct format for the list of references is the American Psychological Association (APA) format. It is used in the latest Research Quarterly for Exercise and Sport. For example: Little, J. P., & Francois, M. E. (2014). High-intensity interval training for improving postprandial hyperglycemia. Research Quarterly for Exercise and Sport, 85(4), 451–456. https://doi.org/10.1080/02701367.2014.963474 4) Draft (50 points) of material to be presented, no handwritten papers, which will include all of the material for the final written report including 1) cover page, 2) outline, 3) introduction, 4) body (with all five articles in review format), 5) summary and conclusion, 6) references.

REFEREED JOURNAL ARTICLE REVIEWS PURPOSE (This is not a graded assignment and is suggested for progression purposes):

The purposes of this suggested project are:

(1) to become familiar with refereed journals, (2) to learn what refereed journals are available in the field of physiology of exercise, (3) to gain experience reading a refereed journal article and (4) be able to summarize the article in your own words. Someone else reading your review of the article should gain a clear understanding of why the study was done, how it was done, the results and the conclusions which were drawn.

For this assignment, only refereed journal articles are to be used. Do not use review articles, meta- analysis, guidelines, proposals, book chapters, magazine articles, etc.. A refereed journal has a panel of experts for each area (i.e., exercise physiology, biomechanics, and motor learning, etc.) which reviews each manuscript submitted. The manuscript is then either accepted, rejected or sent back to the author with suggestions as to how it can be improved. Once the changes have been made, the manuscript is again submitted to the panel of experts who review the submitted manuscript. This process continues until the reviewers feel the manuscript is ready for publication as an article in the journal. A non- refereed journal (e.g., JOPERD, Sports Illustrated, etc.) has an editor who oversees what is printed, but there is no panel of experts. Examples of refereed journals are Research Quarterly for Exercise and Sport, Journal of Applied Physiology, Medicine and Science in Sports and Exercise, Journal of Sports Medicine and Physical Fitness. A list of refereed journals may be found in your lab manual. 3 Utilize the correct writing technique (i.e. complete sentences) for the review. The refereed research article review should contain the sections listed below. Please identify the section by number and name. The refereed journal article must have outcomes that are from one of the four physiological areas in the class syllabus (Metabolism, Neuromuscular, Respiratory, and Cardiovascular). Please circle the physiological area above.

https://doi.org/10.1080/02701367.2014.963474

1. Reference - This part will be written according to the style demonstrated in class and used in Research Quarterly for Exercise and Sport.

“References, citations, and general style of manuscripts should be prepared in accordance with the Publication Manual of the American Psychological Association (APA, 7th ed.) style.” (SHAPE America, 2021)

Following is an example:

Keller, D. M., Low, D. A., Davis, S. L., Hastings, J., & Crandall, C. G. (2011). Skin surface cooling improves orthostatic tolerance following prolonged head-down bed rest. Journal of applied physiology (Bethesda, Md. : 1985), 110(6), 1592–1597. https://doi.org/10.1152/japplphysiol.00233.2010

2. Purpose of the Study - Why was the study done? The article will usually state, "The purpose of the investigation was..." (one sentence).

3. Methods or Scope of the Study –

a) Subjects: Please list the following: 1) number, 2) sex, 3) age, 4) height, 5) weight, 6) nature (e.g. obese, athlete, non-athlete, etc.) b) Protocol: How was the study conducted? List (enumerate, e.g. 1,2, etc.) those procedures pertinent to the study. c) Instrumentation: List (enumerate, e.g. 1,2, etc.) the types of instruments, which were used in the data collection. d) Training Program: If a training program was used, describe it. If a training program was not used, write NA for not applicable.

4. Results or Findings of the Study: List (enumerate; e.g. 1., 2., etc.) in your own words what was found in the investigation. Be thorough and specific (list physiological values).

5. Summary/Conclusions: List those conclusions (1-3) which were drawn from the results of this study. The conclusion must match the purpose of the study (see #2).

Locate an article from the physiology of exercise discipline that interests you and, hopefully, will be of use to you in your professional career.

This article review may be used as one of the five (5) refereed journal articles in Chapter Two of your research paper. For this review, the following requirements must be met:

(1) The article can be from one of these three frequently used journals: (Research Quarterly for Exercise and Sport, Medicine and Science in Sports and Exercise, Journal of Sports Medicine and Physical Fitness), or other acceptable scientific refereed journals can be used if they are deemed appropriate.

(2) The article must be an experimental design (data must be collected and analyzed), and

(3) The article must pertain to either human subjects or a relevant animal model.

(4) The article review must include a 150-word summary of the article including appropriate in-text citations.

https://doi.org/10.1152/japplphysiol.00233.2010

If you are unsure about your article, or need help finding an appropriate source, you may bring your questions to your lab instructor for further guidance. There should be no excuse for not using an appropriate source for this assignment.

Format of Research Paper

It is important to combine the information obtained from analysis and synthesis of the literature in a well written, orderly fashion so that the reader can easily read and understand the report.

The optional cover page should include the title of the paper, class title-Physiology of Exercise, KINE 3415, your name, date, and name of the class instructor.

The following is the required format with each section labeled as follows:

1. Chapter 1 - Introduction.

The introduction describes briefly what the project is about and why it is important. Included in this chapter, with sections labeled appropriately, should be the physiological area, rationale (background and/or theory of about 1.0 to 1.5 pages) with appropriate citations. Also, there should be an explicit statement of purpose, an explicit statement of hypothesis, and definitions of key terms which are appropriate for the chosen subject.

This chapter is usually 1.0 to 1.5 pages in length.

2. Chapter II - Body.

This is the longest portion of your paper. It includes the discussion of your topic in a logical progression of the five (5) individual article review format. The review of literature, an integrated and integral part of this chapter will include a minimum of five refereed journal articles.

This chapter is usually about 5 to 10 pages in length.

3. Chapter III - Summary and Conclusion.

This chapter provides a thorough summary based with evidence presented in the body of the paper. The summary should very effectively synthesize, integrate and summarize the major points presented in the body.

Reference citations (author, year) of each of the articles reviewed and the major points made in the summary are a requirement.

The summary should be approximately 2.0+ pages in length.

The conclusion is the final paragraph of the paper. It must make a conclusion pertaining to the purpose and hypothesis. This chapter captures the essence of your discussion and indicates your grasp of the whole topic.

The conclusion is usually about 2-5 sentences in length.

Please note: evaluation of the whole paper weighs heavily on this chapter.

4. References. List all primary sources in alphabetical order according to the first author’s last name.

Include only those books and articles which are mentioned or referred to in your paper.

Do not include any references which are not primary sources.

You do not need a footnote page.

Requirements

1. No definitive length is prescribed for the report. It must be of sufficient detail to properly cover the topic.

2. Both a 1) hard copy (turned in on the due date at the beginning of class) and a 2) digital copy (Word file) submitted via CANVAS are required in order to receive a grade for your research paper.

3. The report will be single-spaced(except where otherwise indicated), typed and printed on white paper. Correct usage of punctuation, spelling and words is to be carefully observed. Each page of the report is to be numbered and these page numbers are to be placed in the bottom, middle of each page. The report should follow standard usage with respect to margins, etc.

4. All statements in the report must be substantiated with appropriate referencing. References are to be listed alphabetically by author (DO NOT NUMBER) at the end of the report. The year associated with the publication should be used in the body of the report.

***The following are examples of how to cite a reference in the text of your paper: (a) In a recent study (Smith, 2015)...... (b) Smith (2015) indicated that.......or (c) in 2015, Smith...... In the case of direct quotations, add the page number in parentheses: (a) "........" (Smith, 2015, p. 213) or (b) Smith stated that "........" (2015, p. 213). When a statement is substantiated by multiple references, document accordingly, (Adams, Lewis, and Clark, 2011; Jones et al., 2009; Smith, 2015). The term et al., means "and others" and is used if there are more than 3 authors on a paper.

Other important points to follow are:

1. Paragraphs and manuscript should contain a thought-flow. Do not jump around with concepts. 2. “One-sentence” paragraphs are strongly discouraged. 3. Include no words nor sentences that you do not understand. You should be able to answer a question or explain any words in your manuscript. All thoughts and sentences should be effectively summarized in your own words. 4. No personal pronouns (I, me or my) are to be used.

An Example Paper is attached IN THIS DOCUMENT just below these instructions.

Establish a goal to have your paper among the list to be utilized as an example for next semester.

Oral Presentation

You will provide an oral presentation over your research paper in your laboratory section (please refer to the schedule for exact dates).

The oral presentation format and expectations are outlined in the laboratory manual.

An oral presentation will be required in order to receive a final research paper grade. If you do not complete an oral presentation, you will receive a letter grade of “I” (Incomplete) for the KINE 3415 course. Additionally, if you are not present to listen to your peers on the week you are NOT presenting, you will only receive half credit for the presentation and paper.

Grading Rubric Preparation: A total of 50 points available to you

1. Proposal 0pts 2. References 0pts 3. Outline 0pts 4. Draft 50 pts 5. Article Reviews 0pts

Finished paper submission: A total of 50 more points are available to you

1. Outline 5pts 2. Introduction (proposal) 10pts 3. Body (article reviews) 5pts 4. Summary (conclusion 2-2.5 pages) 20pts 5. Reference 5pts 6. Formatting/style 5pts

The research paper is worth 15% of your overall grade. All of these component parts (50 points in preparation and 50 points for the final product) equate to 100 possible points towards this 15%

Below you will see examples of the parts due in the order that they are due (excluding the introduction and conclusion, which are found within the example paper) and then a finished product (just a compilation of the individual component parts).

Outline Example:

Chapter I: Introduction

A. Physiological Area Training Effects on Athletes

B. Rationale C. Purpose

The purpose of this research is to understand an athlete’s ability during training, specifically what happens to their body physiologically.

D. Hypothesis It is hypothesized that after conducting training regimens, athletes will demonstrate substantial improvement in physiological function and performance.

E. Key terms

Chapter II: Body

A. Improved Functional Power Over a 5-Week Period: Comparison of Combined Weight Training to Flexible Barbell Training.

1. Neuromuscular Adaptation 2. Resistance Training 3. Power Training 4. 1 Repetition Maximum

B. Eccentric and Concentric Blood Flow Restriction Resistance Training on Indices

of Delayed Onset Muscle Soreness in Untrained Women. 1. Delayed Onset Muscle Soreness 2. Muscle Contraction 3. Concentric Blood Flow Restriction 4. Eccentric Blood Flow Restriction

C. Effects of Exercise Modality During Additional “High-Intensity Interval

Training” on Aerobic Fitness and Strength in Powerlifting and Strongman Athletes

1. Aerobic Fitness 2. VO2 Max 3. High Intensity Interval Training 4. Exercise Modality

D. Exercise-Induced Cardio-Pulmonary Remodelling In Endurance Athletes: Not

Only the Heart Adapts 1. Pulmonary Vascular Resistances

2. Right Ventricular Remodelling 3. Pulmonary Vasculature Adaptation 4. Doppler Echocardiography

E. RELATIONSHIP BETWEEN BODY COMPOSITION, LEG STRENGTH,

ANAEROBIC POWER, AND ON-ICE SKATING PERFORMANCE IN DIVISION I MEN'S HOCKEY ATHLETES

1. Body Composition 2. Anerobic Power 3. Speed 4. Isokinetic Force

Chapter III: Summary/Conclusion

A. Key Concepts 1. Resistance and Endurance Training 2. Athlete Performance 3. Delayed Onset Muscle Soreness 4. Physiological Function and Adaptation 5. Pulmonary Vascular Resistance 6. Body Composition

References Example:

References:

Androulakis-Korakakis, P., Langdown, L., Lewis, A., Fisher, J., Gentil, P., Paoli, A., & Steele, J. (2018). Effects of Exercise Modality During Additional “High-Intensity Interval Training” on Aerobic Fitness and Strength in Powerlifting and Strongman Athletes. Journal of Strength and Conditioning Research, 32(2), 450–457. https://doi.org/10.1519/JSC.0000000000001809

Caterisano, A., Hutchison, R., Parker, C., James, S., & Opskar, S. (2018). Improved functional power over a 5-week period: Comparison of combined weight training to flexible barbell training. Journal of Strength and Conditioning Research, 32(8), 2109-2115. doi:10.1519/JSC.0000000000002652

Domenech-Ximenos, B., Garza, M. S. la, Prat-González, S., Sepúlveda-Martínez, Á., Crispi, F., Perea, R. J., Garcia-Alvarez, A., & Sitges, M. (2019). Exercise-induced cardio- pulmonary remodelling in endurance athletes: Not only the heart adapts. European Journal of Preventive Cardiology. https://doi.org/10.1177/2047487319868545

Hill, E. C., Housh, T. J., Smith, C. M., Keller, J. L., Schmidt, R. J., & Johnson, G. O. (2019). Eccentric and concentric blood flow restriction resistance training on indices of delayed

onset muscle soreness in untrained women. European Journal of Applied Physiology, 119(10), 2363-2373. doi:10.1007/s00421-019-04220-8

Potteiger, J. A., Smith, D. L., Maier, M. L., & Foster, T. S. (2010). Relationship between body composition, leg strength, anaerobic power, and on-ice skating performance in division I Menʼs hockey athletes. Journal of Strength and Conditioning Research, 24(7), 1755-1762. doi:10.1519/JSC.0b013e3181e06cfb

Article review example: Referred Journal Article Review #1

1. Reference: Caterisano, A., Hutchison, R., Parker, C., James, S., & Opskar, S. (2018). Improved functional power over a 5-week period: Comparison of combined weight training to flexible barbell training. Journal of Strength and Conditioning Research, 32(8), 2109-2115. doi:10.1519/JSC.0000000000002652 2. Purpose: The purpose of this research was to compare different training regimens consisting of power over a 5-week period involving flexible barbell or combined weight training program among trained athletes. 3. Methods: a) Subjects: 1. 28 subjects 2. All male 3. NCAA Division I college football players

b) Protocol: 1. Subjects practiced all power test to familiarize the procedure and were able to engage in a group warm-up before testing. 2. Subjects were measured by weight and height followed by being tested randomly. 3. There were both a pre and post-test to determine if Combined Weight Training Workouts, and Flexible Barbell Training Workouts improve on power. 4. Subjects were randomly selected to train in either Combined Weight Training or Flexible Barbell Training Workouts. 5. Groups in Combined Weight Training consist of box jumps, front squats, back squats, power snatch, chain bench press, board bench press, medicine ball throws, and athletes were instructed to perform every repetition quickly as possible. 6. Groups in Flexible Barbell Training consist of flexible bar squats, flexible bar cleans and press, flexible bar bench press and flexible bar jammers as all workloads are at a fixed weight of 56.82 kg. 7. Test that were used were Maragaria-Kalamen Stair Test, Standing Long Jump, Standing Vertical Jump, Medicine Ball Throw.

c) Instrumentation: 1. Stopwatch 2. Vertec apparatus 3. Medicine ball 4. Plyometric box 5. Barbell d) Training Programs: 1. Testing were performed 4 days a week within a 5-week period, including upper and lower body

training twice per week as the subjects were randomly either in combined weight training program or flexible barbell.

2. Combined Weight Training consisted of both upper and lower body exercises with a variety types of training methods only using 45-65% of 1 repetition maximum. 3. Flexible Barbell Training Workout consisted of both upper and lower body exercises with set weights at 56.82 kg.

4. Results: a) Both Combined Weight Training and Flexible Barbell Training showed similar improvement on vertical

jump and medicine ball throw among the subjects. b) The Margaria-Kalamen stair and Long jump test shown that subjects in Flexible Barbell group improved

well in comparison with the Combined Weight Training. c) Both groups experienced a significant improvement from pre to post test in Vertical Jump and Medicine Ball Throw. 5. Conclusion: a) Flexible Barbell Training shown to be more effective than other traditional methods. b) It is suggested that Flexible Barbell Training increases resistance level and speed which causes an athlete to be more agile.

c) Flexible Barbell Training shows improved power compared to Combined Weight Training program and is recommended in other resistance trainings programs.

Summary: In this article, stuff happened. Use this space to explain the major aspects of this study and use in text citations when necessary. Describe the population, the kind of study that was completed, the outcomes, and what these outcomes mean. Use proper sentence structure as this section can be used in the overall paper. The summary should be at least 150 words (this set of instructions is 70 words).

THE SUMMARY CAN BE CUT/PASTED IN ORDER TO WRITE YOUR CONCLUSION

READ HERE FIRST BEFORE DOING THIS! *If you so choose to cut/paste your article summary for your conclusions, please follow these instructions:

1. DO NOT USE THE SAMMARY FOR THE FINAL PAPER IN THE ARTICLE REVIEWS a. I should NOT see summary on ANY article reviews in your final draft b. You CAN cut/paste them for your conclusion IF it makes sense

2. YOU MUST WRITE THESE SUMMARIES TOGETHER TO MAKE A COHESIVE ‘STORY’ AND CONCLUDE YOUR PAPER USING THEM.

a. I can tell if you cut/paste without writing a connection sentence from one summary to another

b. You MUST conclude your paper and NOT JUST cut/paste summaries for a conclusion. You may USE these summaries in order to add depth to your conclusion

i. Though YOU must conclude your paper WITH the papers your reviewed

Example Research paper below. ***Containing where the rationale (introduction/proposal…terms are interchangeable) as well as the Summary/Conclusion***

The Physiological Response of Athletes During Intensive Training

Chapter I: Introduction

F. Physiological Area Training Effects on Athletes

G. Rationale H. Purpose

The purpose of this research is to understand an athlete’s ability during training, specifically what happens to their body physiologically.

I. Hypothesis It is hypothesized that after conducting training regimens, athletes will demonstrate substantial improvement in physiological function and performance.

J. Key terms

Chapter II: Body

F. Improved Functional Power Over a 5-Week Period: Comparison of Combined Weight Training to Flexible Barbell Training.

1. Neuromuscular Adaptation 2. Resistance Training 3. Power Training 4. 1 Repetition Maximum

G. Eccentric and Concentric Blood Flow Restriction Resistance Training on Indices

of Delayed Onset Muscle Soreness in Untrained Women. 1. Delayed Onset Muscle Soreness 2. Muscle Contraction 3. Concentric Blood Flow Restriction 4. Eccentric Blood Flow Restriction

H. Effects of Exercise Modality During Additional “High-Intensity Interval

Training” on Aerobic Fitness and Strength in Powerlifting and Strongman Athletes

5. Aerobic Fitness 6. VO2 Max 7. High Intensity Interval Training 8. Exercise Modality

I. Exercise-Induced Cardio-Pulmonary Remodelling In Endurance Athletes: Not

Only the Heart Adapts 1. Pulmonary Vascular Resistances 2. Right Ventricular Remodelling 3. Pulmonary Vasculature Adaptation 4. Doppler Echocardiography

J. RELATIONSHIP BETWEEN BODY COMPOSITION, LEG STRENGTH, ANAEROBIC POWER, AND ON-ICE SKATING PERFORMANCE IN DIVISION I MEN'S HOCKEY ATHLETES

5. Body Composition 6. Anerobic Power 7. Speed 8. Isokinetic Force

Chapter III: Summary/Conclusion

B. Key Concepts 7. Resistance and Endurance Training 8. Athlete Performance 9. Delayed Onset Muscle Soreness 10. Physiological Function and Adaptation 11. Pulmonary Vascular Resistance 12. Body Composition

Chapter I: Introduction

A. Physiological Area Training Effects on Athletes

B. Rationale

Exercising is a key element among everyone to increase fitness and wellness, especially for athletes. In almost every physical sport, training regimens such as anaerobic power and aerobic exercise helps athletes gain tremendous amount of success to perform well in their respective sport. Training exercise helps an athlete by utilizing the skeletal muscular and neuromuscular system to strengthen and increase their power to perform well during activity. Other physiological functions such as respiratory and cardiovascular system will also be utilized to maintain homeostasis for the athlete. For an athlete to improve on performance will find an exercise regimen to meet their standards or continuing to push their limits. Multiple resistance and endurance training involve plyometric, weights, agility, conditioning, etc. to help enhance any work ethics for athletes. Athletes going into their training, such as power and speed training for 2 weeks will cause the neuromuscular system to adapt (Caterisano et al., 2018). A 6-week training session including plyometrics, weightlifting and resisted sprint training among athletes had improved their acceleration (Caterisano et al., 2018).

After completing an intensive training regimen, it is natural that anyone is feeling tired or sore. Being sore after a working out is common but the true effects of being sore will come the day after. This is known as delayed onset muscle soreness (DOMS) as this makes a person, including an athlete to feel a soreness that is difficult to bear. How the DOMS is utilized is when the day after a vigorous physical activity, damage on the muscle, are present causing inflammation and afferent nerves group III and IV to be sensitive to pain (Hill et al., 2019). The soreness of the DOMS will range from 24 and 72 hours depending on the type of training method a person will do (Hill et al., 2019).

Muscle strength and growth is common among athletes while training. During training, athletes also improve their respiratory and cardiovascular systems. Both systems mainly rely on aerobic and endurance training for performance among athletes. Studies have shown athletes performing high intensity interval training will increase their VO2 max between 44-49% and 90- 92% of their maximal heart rate (Androulakis et al., 2018). Training will increase in muscular, respiratory, and cardiovascular among athletes, especially on average people being introduced into physical training and fitness. Majority of sports heavily relies on multiple training regimens involving aerobic, anaerobic or both activities together for an athlete to compete outstanding during their performance.

C. Purpose The purpose of this research is to determine the athlete’s abilities on their training and

what happens to their body physiologically if continuing their training.

D. Hypothesis It is hypothesized that training regimens for athlete will improve their physiological

function for their performance.

E. Key Terms Training- an action of taking an exercise course in preparation for a sporting event Homeostasis- a balance of interdependent elements and maintained by physiological processes for an organism Anaerobic Training- training method which does not utilize oxygen to perform an activity (resistance training) Aerobic Training- training method which utilize oxygen to perform to perform an activity (endurance training) Delay Onset Muscle Soreness- soreness in the muscles which happens hours after an intensive exercise followed by the next day being severe which last from 24-72 hours High Intensity Interval Training- intense exercise method for a short period of time with high demands of physical activity VO2 Max- maximum amount of oxygen a person can utilize during physical activity Chapter II: Body

Referred Journal Article Review #1 1. Reference: Caterisano, A., Hutchison, R., Parker, C., James, S., & Opskar, S. (2018). Improved functional power over a 5-week period: Comparison of combined weight training to flexible barbell training. Journal of Strength and Conditioning Research, 32(8), 2109-2115. doi:10.1519/JSC.0000000000002652 2. Purpose: The purpose of this research was to compare different training regimens consisting of power over a 5-week period involving flexible barbell or combined weight training program among trained athletes. 3. Methods: a) Subjects: 1. 28 subjects 2. All male 3. NCAA Division I college football players

3. There were both a pre and post-test to determine if Combined Weight Training Workouts, and Flexible Barbell Training Workouts improve on power. 4. Subjects were randomly selected to train in either Combined Weight Training or Flexible Barbell Training Workouts. 5. Groups in Combined Weight Training consist of box jumps, front squats, back squats, power snatch, chain bench press, board bench press, medicine ball throws, and athletes were instructed to perform every repetition quickly as possible. 6. Groups in Flexible Barbell Training consist of flexible bar squats, flexible bar cleans and press, flexible bar bench press and flexible bar jammers as all workloads are at a fixed weight of 56.82 kg. 7. Test that were used were Maragaria-Kalamen Stair Test, Standing Long Jump, Standing Vertical Jump, Medicine Ball Throw.

c) Instrumentation: 1. Stopwatch 2. Vertec apparatus 3. Medicine ball 4. Plyometric box 5. Barbell d) Training Programs: 1. Testing were performed 4 days a week within a 5-week period, including

upper and lower body training twice per week as the subjects were randomly either in combined weight training program or flexible barbell.

4. Results: a) Both Combined Weight Training and Flexible Barbell Training showed similar improvement on vertical jump and medicine ball throw among the subjects. b) The Margaria-Kalamen stair and Long jump test shown that subjects in Flexible Barbell group improved well in comparison with the Combined Weight Training. c) Both groups experienced a significant improvement from pre to post test in Vertical Jump and Medicine Ball Throw. 5. Conclusion: a) Flexible Barbell Training shown to be more effective than other traditional methods. b) It is suggested that Flexible Barbell Training increases resistance level and speed which causes an athlete to be more agile. c) Flexible Barbell Training shows improved power compared to Combined Weight Training program and is recommended in other resistance trainings programs.

Referred Journal Article Review #2

1. Reference: Hill, E. C., Housh, T. J., Smith, C. M., Keller, J. L., Schmidt, R. J., &

Johnson, G. O. (2019). Eccentric and concentric blood flow restriction resistance training on indices of delayed onset muscle soreness in untrained women. European Journal of Applied Physiology, 119(10), 2363-2373. doi:10.1007/s00421-019-04220-8

2. Purpose: The purpose of this study was to analyze the effects on low-load eccentric and concentric resistance training on indices of Delayed Onset Muscle Soreness (DOMS).

3. Methods: a) Subjects:

1. 25 Subject 2. All Women 3. Untrained in physical activity

b) Protocol: 1. Subjects attended an orientation session to be familiarize with testing

protocols, including submaximal and maximal isometric muscle action followed by submaximal and maximal eccentric and concentric isokinetic workload.

2. Subjects in both eccentric and concentric groups completed a seven-day training session which involved the forearm flexors.

3. The exercise protocol was assigned to either dominant or non-dominant arm and perform a velocity of 120 degrees.

4. Each day, muscle soreness was assessed by a Visual Analog Scale and subjects were asked to provide a number between 0-10 as 0 being no soreness and 10 to severe soreness.

5. When DOMS were determined, subjects performed a warm-up consisting of 10 submaximal, only utilizing about 50% effort of concentric and eccentric muscle action on forearm flexors.

6. 30-mm wide cuff was placed on the proximal portion of the arm and pressure applied at 30-mmHg and increased until cuffs were deflated for venous blood flow restriction.

c) Instrumentation: 1. Cybex 6000 isokinetic dynamometer 2. Visual analog scale 3. 30-mm wide cuff 4. Ultrasound 5. Borg 6-20 scale

d) Training Program: Seven-day training session consisted of forearm flexion with resistance going at a velocity of 120 degrees on an isokinetic dynamometer to result in DOMS.

4. Results: a) There were no significant differences in eccentric and concentric blood flow at any of the seven-day training sessions on any of the indices of DOMS. b) There were also no differences in maximal voluntary isometric contractions, muscle soreness, pain pressure threshold, elbow joint angle nor edema during those seven-day training. 5. Conclusion: Both eccentric and concentric blood flow restriction were not associated with DOMS and with low-load training did not result in DOMS on untrained women.

Referred Journal Article Review #3

1. Reference: Androulakis-Korakakis, P., Langdown, L., Lewis, A., Fisher, J., Gentil, P.,

Paoli, A., & Steele, J. (2018). Effects of Exercise Modality During Additional “High- Intensity Interval Training” on Aerobic Fitness and Strength in Powerlifting and Strongman Athletes. Journal of Strength and Conditioning Research, 32(2), 450–457. https://doi.org/10.1519/JSC.0000000000001809

2. Purpose: The purpose of this study was to compare the effects on aerobic fitness and

strength during an 8-weeks training intervention in well-trained male athletes.

3. Methods: a) Subjects:

1. 16 subjects 2. All trained men 3. Average age of 24 4. 3 years of resistance training 5. 2 years of strength sport.

b) Protocol: 1. Subjects were divided in 2 group which were aerobic or strength mode during

an 8-week course. 2. Both groups were required to take both a pre and post test to assess the

subject’s aerobic fitness and lower-body strength. 3. Aerobic fitness test consisted the YMCA 3 minutes step test to predict

VO2Max and examine heart rate. 4. Strength exam was performed on a G7-S71 leg extension machine only to

allow 1-RM with max load of 117 kg or 4-6 RM to have a predicted 1-RM. 5. During the 8-weeks training, aerobic mode training group was assigned an

approximate 20 minute high intensity interval training protocol using U7xi cycle ergometer.

https://doi.org/10.1519/JSC.0000000000001809

6. Strength mode group was assigned an approximate 20 minute high intensity interval training protocol by performing barbell deadlift and squat exercises.

c) Instrumentation: 1. G7-S71 leg extension machine 2. U7xi cycle ergometer 3. Borg CR10 RPE scale 4. Barbell 5. Matrix T7xe treadmill

d) Training Program: 1. Aerobic mode group training consisted for 20 minutes on an ergometer. The

first five minutes were warm-ups of 60% of the subject’s maximal heart rate. A vigorous training will increase to 85% maximal heart rate for 30 seconds followed by a recovery period for 1 minute and 30 seconds at 50- 60% maximal heart rate and repeated 7 times. Lastly, a cool down was used for about 5 minutes at 50% maximal heart rate.

2. Strength mode group training consisted for 20 minutes initiating workload on a barbell to perform deadlifts and squats. Subjects were warm-up by performing 1 set of 5 repetition between 30-50 % of their 1 RM including 1 second of concentric and eccentric duration. Subjects used 60% of their 1RM using 1 second of concentric and eccentric repetition. Repetition range was 8-15 sets that lasted between 16-30 seconds followed by a recovery period of 1 minute and 30 seconds and was repeated for 7 sets. Lastly, subjects were to cool down for 5 minutes using the Matrix T7xe treadmill.

3. Testing was performed by using the YMCA 3 minute step to examine subjects heart rate and predict their VO2Max for aerobic, while strength testing was performed on a G7-S71 leg extension machine to either determine their 1RM load of 117 kg or 4-6RM to predict their 1RM.

4. Results: a) Aerobic fitness shows a mean change of 95% confidence interval and effect size. Aerobic test showed improvement on VO2Max and heart rate. b) Strength fitness also shows a mean change of 95% of confidence interval and effect size. An improvement on predicted 1RM fir confidence interval 5. Conclusion: a) Exercise modality, such as high intense interval training does not have a meaningful effect on improving aerobic and strength fitness. b) Both groups suggest an improvement of high to maximum effort can be reach regardless of the mode of exercise

Referred Journal Article Review #4

1. Reference: Domenech-Ximenos, B., Garza, M. S. la, Prat-González, S., Sepúlveda- Martínez, Á., Crispi, F., Perea, R. J., Garcia-Alvarez, A., & Sitges, M. (2019). Exercise- induced cardio-pulmonary remodelling in endurance athletes: Not only the heart adapts. European Journal of Preventive Cardiology. https://doi.org/10.1177/2047487319868545

2. Purpose: The purpose of this study was to evaluate right ventricular and pulmonary

circulation in endurance athletes.

3. Methods: a) Subjects:

1. 93 subjects 2. 49 males and 44 females 3. Highly trained endurance athletes

b) Protocol: 1. Subjects were evaluated before commencing the research including

anamnesis, physical exam, blood test, 12-lead surface ECG and maximal cardiopulmonary exercise in a cycloergometer.

2. All subjects were instructed to come rested for cardiac magnetic resonance (CMR) study.

3. Images were obtained from the heart and pulmonary artery from the subjects to observe its dimensions the physiological function.

4. Subjects underwent a transthoracic echocardiogram at rest and immediately exercised while being screened on an ultrasound system to evaluate the pulmonary artery pressure.

c) Instrumentation: 1. Electrocardiograms (ECG) 2. Cycloergometer 3. Cardio magnetic resonance 4. Transthoracic echocardiogram

d) Training Program: N/A (exercise was mention but never listed any training regimens)

4. Results: a) Subjects were shown large biventricular and biatrial sizes including a slightly reduced systolic biventricular function. increase of pulmonary artery dimensions, a reduced pulmonary artery flow. b) High pulmonary vascular resistance in athletes had a decrease in pulmonary artery distensibility and reduced right ventricular ejection 5. Conclusion: a) Exercise remodeling involves pulmonary circulation to increase pulmonary vascular resistance. b) only a couple of athletes exhibited substantial increase of pulmonary vascular resistance and reduced right ventricular systolic function.

https://doi.org/10.1177/2047487319868545

Referred Journal Article Review #5

1. Reference: Potteiger, J. A., Smith, D. L., Maier, M. L., & Foster, T. S. (2010). Relationship between body composition, leg strength, anaerobic power, and on-ice skating performance in division I Menʼs hockey athletes. Journal of Strength and Conditioning Research, 24(7), 1755-1762. doi:10.1519/JSC.0b013e3181e06cfb 2. Purpose: The purpose of this study was to examine the relationship between test on athletes on-ice skating performance in division I men’s hockey and laboratory tests. 3. Methods: a) Subjects: 1. 21 subjects 2. All male athletes 3. NCAA Division I hockey players b) Protocol: 1. Subjects were test 5 weeks of a preseason strength and conditioning program. 2. Subjects were tested on 3 separate occasions with 48 hours between testing days which were anaerobic power, muscular force production and sprint skating test with measurements of body composition on the first test. 3. Height and body mass were measured for subjects by using stadiometer and air displacement plythesmography. 4. After completing the first assessment, subjects were tests on anaerobic power which involved the Wingate 30-second anaerobic power. 5. Second assessment, the subjects were reported to the laboratory for measurements of muscular strength by using a calibrated Humac Isokinetic Dynamometer. 6. The third assessment consisted of on-ice skating speed, which subjects were wearing full hockey equipment and performed 6 maximal sprints with 30 second recovery period. c) Instrumentation: 1. Stadiometer 2. Air displacement plythesmography 3. Monark computerized cycle ergometer (model 894E) 4. Humac Isokinetic Dynamometer 5. Hockey pads/equipment d) Training Program: 1. Wingate anaerobic test were used for the subjects which is usually performed on a Monark ergometer. A 5-minute warm-up and then a vigorous 30 second pedal which the subject will utilize from 75-90% of maximal effort. 2. Humac Isokinetic Dynamometer were tested on the subject’s legs to perform leg extension and curls starting at 25% then 50% and finishing it off at 75% workload. 3. Skate sprints test were repeated 6 times with maximal effort with 30 seconds of resting periods from a distance from goal-to-goal line on the ice rink.

4. Results: a) First and total skating length had a high correlation of -0.85 meaning both first and total skating length account for about 73% of variances. b) Both first and total skating length had a moderately correlation to fat at -0.53 since a greater percentages of body fat was related to lower speed. c) First skating length and percent fatigue on Wingate had a correlation of -0.48 and for average for first skating length and Wingate peak power correlation was -0.43. 5. Conclusion: a) The results of this study can be used in laboratory to test to assess and increase speed on ice for hockey athletes. b) These results can also develop training programs to transform body composition, leg strength and power to improve speed on ice for hockey athletes. Chapter III: Summary/Conclusion People dedicated to physical activities will generally change their physiological functions to adapt in their abilities. Athletes are common to have a physiologically change such as an increase in strength in the neuromuscular system due to intense physical performance. It is noted the neuromuscular system can adapt to power and speed training as short as 2 weeks (Caterisano et al., 2018). In this study about athletes in a 5 week training session were determined to show improvement over the group they were in which included either combined weight training program or flexible barbell training (Caterisano et al., 2018). Athletes can improve their power over a short period of time depending on the type of training regimen they are currently in. This training sessions will be best suited for athletes in physical contact sports which requires power in almost every play. The drawback for this study was difficult to equate the training loads of flexible barbell training and combined weight training because there was different rate of speed to determine power on flexible barbell (Caterisano et al., 2018). Although both training groups did increase from pre to post test, the flexible barbell group had a better result in comparison to combined weight training program (Caterisano et al., 2018). During this study, athlete’s neuromuscular system promotes muscle hypertrophy and adaptation to improve power in a short duration of time and is recommended for any physical contact sports. Muscle soreness is a common occurrence among everyone from untrained people to athletes. Muscle soreness, also known as delayed onset muscle soreness (DOMS) happens a day after an intense workout or training session which last for about 48-72 hours. A study about DOMS on untrained women to determine if there any effect that causes DOMS such as eccentric and concentric venous blood flow restriction (Hill et al., 2019). For this study there was no link to where both concentric and eccentric venous blood flow restriction causes DOMS (Hill et al., 2019). The disadvantage of this study was the subjects of untrained women instead of athletes and they exerted workload ranging from fairly light to hard and little causes to DOMS to be utilized (Hill et al., 2019). Although DOMS had a small trace of results in this study, DOMS usually peaks from 24-72 hours after a bout of training or exercising. This study was measuring

DOMS 48 hours after the initial training regimen which may not captured the acute response and possibly be the reason why there was a disadvantage (Hill et al., 2019). DOMS usually occurs to anyone ranging from sedentary people to athletes when they are performing intense training and DOMS will decrease its effect if people continue their training. For athletes, there are a variety of training regimens such as high intensity interval training to maintain both aerobic and anaerobic fitness. This type of training usually consists of athletes that are trained specifically in powerlifting but all other athletes in different sports can use this to their advantage. A study about high intensity interval training had athletes specialized in powerlifting to do this training to measure their VO2max during aerobic fitness and predicted 1 repetition maximum for resistance training (Androulakis et al., 2018). The result for this study was that exercise modality does not have a meaningful effect on aerobic and strength fitness but does have an importance of ensuring efforts is reach about high intensity interval training (Androulakis et al., 2018). This study provided great interest about human physiology towards exercise by documenting VO2max. It is shown VO2max prediction ranging from 62.61 to 75.21 ml/kg/min during high intensity interval training compared from other studies which may range from 41.9 to 50.8 ml/kg/min (Androulakis et al., 2018). Muscle hypertrophy and heart rate generally increases but the fact of VO2max prediction has a larger statistical number than normal for researcher make an assumption that high intensity interval training heavily consist of aerobic fitness compared to resistance training, though both training has a significant improvement. Powerlifters generally use high intensity interval training but any athletes that heavily relies on aerobic sports such as a marathon should suggest this session. There are more physiological functions that contributes towards an athlete’s performance such as cardiovascular and pulmonary systems. It is common for an athlete to gain muscle hypertrophy during any physical training, but cardiovascular and pulmonary systems are should be in consideration due to increase in heart rate and VO2max. A study about exercise induced cardio-pulmonary remodeling is an example on how both cardiovascular and pulmonary systems production contributes towards athletes. Researchers in this study wanted to observe the effects of the right ventricle and pulmonary circulation among highly trained endurance athletes (Domenech et al., 2019). The result of this study showed an increase in pulmonary artery dimensions and decrease in pulmonary artery flow by using doppler echocardiography (Domenech et al., 2019). Researchers for this study recommended to study more about pulmonary circulation as this should be related to physiological heart adaptation for long-term endurance training among athletes (Domenech et al., 2019). This research did require exercise for the athletes but did not specify the type of training involved. Although a specific training session was not mention, many physiological functions occurred during exercising including larger biventricular, reduced systolic biventricular function, increased pulmonary artery dimensions and reduced pulmonary artery flows (Domenech et al., 2019). Many factors come to play when researching an athlete’s physiological function to determine how this study can contribute towards their performance in sports. An athlete’s physiologies are usually researched on neuromuscular, pulmonary and cardiovascular function but body composition would be spoken about now and then. Body composition is a portion the fat and fat free mass in a body by percentage. This can be put in a study about how body composition related towards a performance among athletes. In a study

about body composition and anaerobic power to determine if body composition effects performance among athletes. The results reflecting on body composition came out to be a moderate correlation of -0.53 since athletes of a higher percentage of fat cause slower workload compared to lower percentage of fat while doing skate sprints (Potteiger et al., 2010). Since these athletes are NCAA Division I Hockey, an altered body composition is recommended to improve on speed during performance during a game (Potteiger et al., 2010). Since other sports are relatively different from hockey, body composition could possibly use a higher percentage of body fat depending on the sport and position an athlete are in, like football, rugby, etc. Body composition will change the ability for an athlete to perform like football maybe beneficial while hockey or basketball may hinder their abilities. In conclusion, many physiological changes may benefit an athlete’s ability to perform such as heart rate, increase in VO2max, and muscle hypertrophy. There are minor disadvantages of physiological functions for athletes such as DOMS and body composition but those can be altered to avoid deficits by continuing their training and having a proper diet and rest. AN athlete’s health should always be taken to consideration to avoid overtraining which may lead to injuries and mental health problems. Sport fanatics, coaches and families should understand the basic physiological adaptation among their beloved athletes to know their limitations and support them by encouraging their work they exert.

References:

Hill, E. C., Housh, T. J., Smith, C. M., Keller, J. L., Schmidt, R. J., & Johnson, G. O. (2019). Eccentric and concentric blood flow restriction resistance training on indices of delayed onset muscle soreness in untrained women. European Journal of Applied Physiology, 119(10), 2363-2373. doi:10.1007/s00421-019-04220-8