The effect of strength training with different frequency on untrained university students
DOI:
https://doi.org/10.15561/20755279.2020.0401Keywords:
untrained university students, exercise frequency, strength training, performance analysis, physical featuresAbstract
Background and Study Aim: The target of this paper was to examine the effects of strength training with different frequency on physical, performance and strength features on untrained university male students. Material and Methods: 24 subjects (age= 21.47+1.50) were divided into three groups; 8 for strength training group once a week (ST1), 8 for strength training group three times a week (ST3) and 8 for control group (CG). The training groups were applied a 6-week ST that lasted approximately 80-90 minutes for each training 3 days a week for ST3 and once a week for ST1. Analysis of intergroup, intragroup and the effect of training were carried out with repeated measures ANOVA. Significance was set at 0.05. Results: There was no difference in body weight and body mass index values in training groups, while a significant increase was found in CG. In addition, there was a significant decrease in body fat percentage and a significant increase in skeleton muscle mass without any change in body weight and body mass index in ST3. No statistical difference was seen in 10-20 m sprint and agility tests in all groups. For vertical jump, balance test for right and left leg, there was a significant difference between the pre and post-test measurements of ST1 and ST3. In standing long jump measurements, significance was seen in favor of ST3. In strength parameter, while a significant difference was detected in bench press, shoulder press and push-up due to the development of training groups, a statistically significance was found in squat and biceps curl by reason of improvement in ST3. Conclusion: As a conclusion, it can be said that 6-week strength training with different frequency applied on untrained male students has a positive effect on physical, performance and strength features.Downloads
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References
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https://doi.org/10.1519/00124278-200702000-00037
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https://doi.org/10.1519/JSC.0b013e318278f0db
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https://doi.org/10.1519/JSC.0b013e31827367e0
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https://doi.org/10.1519/R-16874.1
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https://doi.org/10.1007/s40279-018-0872-x
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https://doi.org/10.1519/JSC.0b013e3181b8d5c1
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https://doi.org/10.1207/S15327841MPEE0702_3
22. Miller MG, Herniman JJ, Ricard MD, Cheatham CC, Michael TJ. The effects of a 6-week plyometric training program on agility. J Sport Sci Med, 2006;5(3):459–465.
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https://doi.org/10.1055/s-0035-1555935
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https://doi.org/10.1249/00005768-200405001-01681
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https://doi.org/10.1152/jappl.1994.76.4.1675
26. Brechue WF, Mayhew JL. Upper-body work capacity and 1RM prediction are unaltered by increasing muscular strength in college football players. J Strength Cond Res, 2009;23(9):2477–2486.
https://doi.org/10.1519/JSC.0b013e3181b1ae5f
27. Brzycki M. Strength testing—predicting a one-rep max from reps-to-fatigue. J Phys EducRecreation Dance, 1993;64(1):88–90.
https://doi.org/10.1080/07303084.1993.10606684
28. Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res, 2006;20(3):584–592.
https://doi.org/10.1519/R-15304.1
29. Bompa TO. Periodization of strength: the new wave in strength training. Canada: Veritas Publishing Inc; 1994.
30. Nindl BC, Harman EA, Marx JO, Gotshalk LA, Frykman PN, Lammi E, et al. Regional body composition changes in women after 6 months of periodized physical training. J Appl Physiol, 2000;88(6):2251–2259.
https://doi.org/10.1152/jappl.2000.88.6.2251
31. Crewther BT, Heke TL, Keogh JW. The effects of a resistance-training training concurrently for rugby union 7's. J Sports Med Phys Fitness, 2013;53(1):34–41.
32. Styles WJ, Matthews MJ, Comfort P. Effects of strength training on squat and sprint performance in soccer players. J Strength Cond Res, 2016;30(6):1534–1539.
https://doi.org/10.1519/JSC.0000000000001243
33. Bompa TO, Haff G. Periodization: training theory and method. Ankara: Bagirgan Publishing House; 2017.
34. Baguet G, Guinhouyu C, Dupont G, Noury C, Berthoin S. Effects of a short term interval training program on physcial fıtness in prebupertal children. J Strength Cond Res, 2004;18(4):708–713.
https://doi.org/10.1519/13813.1
35. Dello Iacono A, Padulo J, Ayalon M. Core stability training on lower limb balance strength. J Sports Sci, 2016;34(7):671–678.
https://doi.org/10.1080/02640414.2015.1068437
36. Hung KC, Chung HW, Yu CCW, Lai HC, Sun FH. Effects of 8-week core training on core endurance and running economy. PloS One, 2019;14(3):e0213158.
https://doi.org/10.1371/ journal.pone.0213158
37. Hermassi S, Van den Tillaar R, Khlifa R, Chelly MS, Chamari K. Comparison of in-season-specific resistance vs. a regular throwing training program on throwing velocity, anthropometry, and power performance in elite handball players. J Strength Cond Res, 2015; 29(8):2105–2114.
https://doi.org/10.1519/JSC.0000000000000855
38. Serra R, Saavedra F, De Salles BF, Dias MR, Costa P, Alves H, et al. Effects of resistance training frequency on strength gains. JEPonline, 2015;18(1):37–45.
39. McKenzie G. Effects of frequency of weight training on muscle strength enhancement. J Sports Med Phys Fitness, 1981;21(4):432–436.
https://doi.org/10.2165/00007256-200434100-00004
2. Phillips S, Winett R. Uncomplicated resistance training and health-related outcomes: Evidence for a public health mandate. Curr Sports Med Rep, 2010;9(4):208–213.
https://doi.org/10.1249/JSR.0b013e3181e7da73
3. Arazi H, Asadi A, Aziri H, Asadi A, Arazi H, Asadi A. Effects of 8 weeks equal-volume resistance training with different workout frequency on maximal strength, endurance and body composition. Int J Sports Sci Eng, 2011;5(2):112–118.
4. Steib S, Schoene D, Pfeifer K. Dose-response relationship of resistance training in older adults: a meta-analysis. Med Sci Sports Exerc, 2010;42(5):902–914.
https://doi.org/10.1249/MSS.0b013e3181c34465
5. Suchomel TJ, Nimphius S, Stone MH. The importance of muscular strength in athletic performance. Sports Med, 2016;46(10):1419–1449.
https://doi.org/10.1007/s40279-016-0486-0
6. American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009;41(3):687– 708.
https://doi.org/10.1249/MSS.0b013e3181915670
7. Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc, 2004;36(4):674–688.
https://doi.org/10.1249/01.MSS.0000121945.36635.61
8. McLester JR, Bishop E, Guilliams ME. Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects. J Strength Cond Res, 2000;14(3):273–281.
https://doi.org/10.1519/00124278-200008000-00006
9. Nakamura Y, Tanaka K, Yabushita N, Sakai T, Shigematsu R. Effects of exercise frequency on functional fitness in older adult women. Arch Gerontol Geriatr, 2007;44(2):163–173.
https://doi.org/10.1016/j.archger.2006.04.007
10. Candow DG, Burke DG. Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women. J Strength Cond Res, 2007;21(1):204–207.
https://doi.org/10.1519/00124278-200702000-00037
11. Murlasits Z, Reed J, Wells K. Effect of resistance training frequency on physiological adaptations in older adults. J Exerc Sci Fit, 2012;10(1):28–32.
https://doi.org/10.1016/j.jesf.2012.04.006
12. Farinatti PT, Geraldes AA, Bottaro MF, Lima MV, Albuquerque RB, Fleck SJ. Effects of different resistance training frequencies on the muscle strength and functional performance of active women older than 60 years. J Strength Cond Res, 2013;27(8):2225–2234.
https://doi.org/10.1519/JSC.0b013e318278f0db
13. Fisher G, McCarthy JP, Zuckerman PA, Bryan DR, Bickel CS, Hunter GR. Frequency of combined resistance and aerobic training in older women. J Strength Cond Res, 2013;27(7):1868– 1876.
https://doi.org/10.1519/JSC.0b013e31827367e0
14. Peterson MD, Rhea MR, Alvar BA. Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. J Strength Cond Res, 2005;19(4):950–958.
https://doi.org/10.1519/R-16874.1
15. Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z. Effect of resistance training frequency on gains in muscular strength: a systematic review and meta-analysis. Sports Med, 2018;48(5):1207–1220.
https://doi.org/10.1007/s40279-018-0872-x
16. Calder AW, Chilibeck PD, Webber CE, Sale DG. Comparison of whole and split weight training routines in young women. Can J Appl Physiol, 1994;19(2):185–199.
https://doi.org/10.1139/h94-014
17. Gentil P, Fischer B, Martorelli AS, Lima RM, Bottaro M. Effects of equal-volume resistance training performed one or two times a week in upper body muscle size and strength of untrained young men. J Sports Med Phys Fitness, 2015;55(3):144–149.
18. Weineck J. Conditioning in football. Ankara: Sports Bookstore; 2011.
19. Gurbuz MH. Effects of 6-week maximal force training in young men aged 17-22 on physical physiological parameters [Doctoral dissertation]. Selcuk University Institute of Health Sciences; 2013.
20. Castro-Piñero J, González-Montesinos JL, Mora J, Keating XD, Girela-Rejón MJ, Sjöström M, et al. Percentile values for muscular strength field tests in children aged 6 to 17 years: influence of weight status. J Strength Cond Res, 2009;23(8):2295–2310.
https://doi.org/10.1519/JSC.0b013e3181b8d5c1
21. Gribble PA, Hertel J. Considerations for normalizing measures of the Star Excursion Balance Test. Meas Phys Educ Exerc Sci, 2003;7(2):89–100.
https://doi.org/10.1207/S15327841MPEE0702_3
22. Miller MG, Herniman JJ, Ricard MD, Cheatham CC, Michael TJ. The effects of a 6-week plyometric training program on agility. J Sport Sci Med, 2006;5(3):459–465.
23. Andrade VL, Zagatto AM, Kalva-Filho CA, Mendes OC, Gobatto CA, Campos EZ, Papoti M. Running-based anaerobic sprint test as a procedure to evaluate anaerobic power. Int J Sports Med, 2015;36(14):1156–1162.
https://doi.org/10.1055/s-0035-1555935
24. Mayhew J, Mayhew D, Ware J, Ball T, Lauber D, Kemmler W. Selecting the best weight to predict 1-RM strength: the 3-5-RM vs 7-10-RM in trained and untrained men. Med Sci Sports Exerc, 2004;36(5): S351.
https://doi.org/10.1249/00005768-200405001-01681
25. Ploutz LL, Tesch PA, Biro RL, Dudley GA. Effect of resistance training on muscle use during exercise. J Appl Physiol, 1994;76(4):1675–1681.
https://doi.org/10.1152/jappl.1994.76.4.1675
26. Brechue WF, Mayhew JL. Upper-body work capacity and 1RM prediction are unaltered by increasing muscular strength in college football players. J Strength Cond Res, 2009;23(9):2477–2486.
https://doi.org/10.1519/JSC.0b013e3181b1ae5f
27. Brzycki M. Strength testing—predicting a one-rep max from reps-to-fatigue. J Phys EducRecreation Dance, 1993;64(1):88–90.
https://doi.org/10.1080/07303084.1993.10606684
28. Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res, 2006;20(3):584–592.
https://doi.org/10.1519/R-15304.1
29. Bompa TO. Periodization of strength: the new wave in strength training. Canada: Veritas Publishing Inc; 1994.
30. Nindl BC, Harman EA, Marx JO, Gotshalk LA, Frykman PN, Lammi E, et al. Regional body composition changes in women after 6 months of periodized physical training. J Appl Physiol, 2000;88(6):2251–2259.
https://doi.org/10.1152/jappl.2000.88.6.2251
31. Crewther BT, Heke TL, Keogh JW. The effects of a resistance-training training concurrently for rugby union 7's. J Sports Med Phys Fitness, 2013;53(1):34–41.
32. Styles WJ, Matthews MJ, Comfort P. Effects of strength training on squat and sprint performance in soccer players. J Strength Cond Res, 2016;30(6):1534–1539.
https://doi.org/10.1519/JSC.0000000000001243
33. Bompa TO, Haff G. Periodization: training theory and method. Ankara: Bagirgan Publishing House; 2017.
34. Baguet G, Guinhouyu C, Dupont G, Noury C, Berthoin S. Effects of a short term interval training program on physcial fıtness in prebupertal children. J Strength Cond Res, 2004;18(4):708–713.
https://doi.org/10.1519/13813.1
35. Dello Iacono A, Padulo J, Ayalon M. Core stability training on lower limb balance strength. J Sports Sci, 2016;34(7):671–678.
https://doi.org/10.1080/02640414.2015.1068437
36. Hung KC, Chung HW, Yu CCW, Lai HC, Sun FH. Effects of 8-week core training on core endurance and running economy. PloS One, 2019;14(3):e0213158.
https://doi.org/10.1371/ journal.pone.0213158
37. Hermassi S, Van den Tillaar R, Khlifa R, Chelly MS, Chamari K. Comparison of in-season-specific resistance vs. a regular throwing training program on throwing velocity, anthropometry, and power performance in elite handball players. J Strength Cond Res, 2015; 29(8):2105–2114.
https://doi.org/10.1519/JSC.0000000000000855
38. Serra R, Saavedra F, De Salles BF, Dias MR, Costa P, Alves H, et al. Effects of resistance training frequency on strength gains. JEPonline, 2015;18(1):37–45.
39. McKenzie G. Effects of frequency of weight training on muscle strength enhancement. J Sports Med Phys Fitness, 1981;21(4):432–436.
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2020-08-30
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Cigerci AE, Genc H. The effect of strength training with different frequency on untrained university students. Physical Education of Students. 2020;24(4):186-93. https://doi.org/10.15561/20755279.2020.0401
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