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- Influence of Strength, Sprint Running, and Combined Strength and Sprint Running Training on Short Sprint Performance in Young AdultsPublication . Marques, MC; Gabbett, T. J.; Marinho, Daniel; Blazevich, Anthony; Sousa, A.; van den Tillaar, Roland; Izquierdo, MikelThe purpose of this study was to assess the degree of transference of 6 weeks of full squat vs. full squat plus sprint running training to short (ranged from 0-10 to 0-30 m) sprint running performance in non-athletes. We hypothesized that a speed-full-squat training regimen could enhance squat strength and power with simultaneous improvements in short sprint performance. 122 physically active adults (age: 20.5±2.5 years; body mass: 65.8±6.1 kg; height: 1.71±0.08 m) were randomly divided into 4 groups: full squat training (n=36), combined full squat and sprint training (n=32), speed training only (n=34) and non-training control group (n=20). Each training group completed 2 sessions per week over 6 weeks, while the control group performed only their normal physical activity. Sprint performance was improved after sprint running or full squat training alone (1.7% and 1.8% P<0.05, respectively), however larger enhancements (2.3%; P<0.01) were observed after the combined full squat plus sprint training intervention. These results suggest that in recreationally active adults, combined full squat and sprint training provides a greater stimulus for improving sprint performance than either modality alone.
- Concurrent Training Followed by Detraining: Does the Resistance Training Intensity Matter?Publication . Sousa, António C.; Marinho, Daniel; Gil, Maria Helena; Izquierdo, Mikel; Rodríguez-Rosell, David; Neiva, Henrique; Marques, Mário C.The aim of this study was to analyze the training and detraining (DT) effects of concurrent aerobic training and resistance training against 3 different external loads on strength and aerobic variables. Thirty-two men were randomly assigned to 4 groups: low-load (LLG, n = 9), moderate-load (MLG, n = 9), high-load (HLG, n = 8), and control group (CG, n = 6). Resistance training consisted of full squat (FS) with a low load (40-55% 1 repetition maximum [1RM]), a moderate load (55-70% 1RM), or a high load (70-85% 1RM) combined with jump and sprint exercises. Aerobic training was performed at 75% of the maximal aerobic speed for 15-20 minutes. The training period lasted for 8-week, followed by 4-week DT. Pretraining, post-training, and post-DT evaluations included 20-m running sprints (0-10 m: T10; 0-20 m: T20), shuttle run test, countermovement vertical jump (CMJ) test, and loading test (1RM) in FS. All the experimental groups showed improvements (p ≤ 0.05) in all the parameters assessed, except the LLG for T10 and the HLG for T20. The LLG, MLG, and HLG showed great changes in 1RM and V[Combining Dot Above]O2max compared with the CG (p ≤ 0.05), whereas the HLG and MLG showed a greater percentage change than the CG in T10 (p < 0.001) and CMJ (p ≤ 0.05). The 4-week DT period resulted in detrimental effects in all variables analyzed for all 3 experimental groups. In conclusion, our results suggest that strength training programs with low, moderate, or high external loads combined with low-intensity aerobic training could be effective for producing significant gains in strength and aerobic capacities. Moreover, the higher loads used increased gains in explosive efforts.
- Current Approaches on Warming up for Sports PerformancePublication . Gil, Maria Helena; Neiva, Henrique; Sousa, António C.; Marques, MC; Marinho, DanielWarm-up procedures have become relevant for coaches, researchers, and sports professionals in recent years. Several studies have been conducted to verify the effects of different preactivities, regarding differing volume, intensity, rest, and specificity, and the warm-up is now widely accepted as an essential practice to improve performance. Research is now focusing on the effects of static and dynamic stretches, postactivation potentiation phenomenon, and optimization of waiting periods with passive warm-up approaches. in this brief review, we critically analyze the emerging methods and strategies of warm-up that have been investigated and used before competitive events.
- Validity and Reliability of the Smart Groin Trainer for Measuring Hip Adduction StrengthPublication . Sousa, António Carlos; Marques, Diogo Luís; Calado, António Manuel; Pacheco, Carlos; Marinho, Daniel; Marques, Mário Cardoso; Travassos, BrunoWe analyzed the Smart Groin Trainer device's validity and reliability to measure the isometric hip adduction strength during the adductor squeeze strength test. Fifteen professional soccer players (25.33±4.06 years) and fifteen university students (21.60±1.76 years) participated in this study. All participants performed the squeeze strength test using two portable dynamometers: Smart Groin Trainer and Globus Ergometer. Three maximal isometric hip adduction contractions lasting 5s, interspersed by 3min rest intervals, were performed. Reliability was analyzed with intraclass correlation coefficients, standard error of measurements, and minimal detectable change. The absolute percent error and inter-device accuracy were also analyzed. Correlation analysis assessed the inter-device concurrent validity. The results found no significant differences (p>0.05) between devices in the squeeze strength test values in soccer players and university students. Inter-device comparisons revealed excellent levels of reliability and accuracy in soccer players. Concurrent validity measures revealed strong inter-device relationships in soccer players (r=0.89) and very strong relationships in university students (r=0.99). Intra-device analysis using the Smart Groin Trainer showed excellent relative and absolute reliability in tested soccer players. Our data demonstrated excellent levels of agreement between both dynamometers during the squeeze strength test, suggesting the Smart Groin Trainer as a valid, reliable, and accurate device to measure isometric hip adduction strength.
- Concurrent Training and Detraining: The Influence of Different Aerobic IntensitiesPublication . Sousa, António C.; Neiva, Henrique; Gil, Maria Helena; Izquierdo, Mikel; Rodríguez-Rosell, David; Marques, Mário C.; Marinho, DanielSousa, AC, Neiva, HP, Gil, MH, Izquierdo, M, Rodríguez-Rosell, D, Marques, MC, and Marinho, DA. Concurrent training and detraining: the influence of different aerobic intensities. J Strength Cond Res XX(X): 000-000, 2018-The aim of this study was to verify the effects of different aerobic intensities combined with the same resistance training on strength and aerobic performances. Thirty-nine men were randomly assigned to a low-intensity group (LIG), moderate-intensity group (MIG), high-intensity group (HIG), and a control group. The training program consisted of full squat, jumps, sprints, and running at 80% (LIG), 90% (MIG), or 100% (HIG) of the maximal aerobic speed for 16-20 minutes. The training period lasted for 8 weeks, followed by 4 weeks of detraining. Evaluations included 20-m sprints (0-10 m: T10; 0-20 m: T20), shuttle run, countermovement jump (CMJ), and strength (1RMest) in full squat. There were significant improvements from pre-training to post-training in T10 (LIG: 4%; MIG: 5%; HIG: 2%), T20 (3%; 4%; 2%), CMJ (9%; 10%; 7%), 1RMest (13%; 7%; 8%), and oxygen uptake (V[Combining Dot Above]O2max; 10%; 11%; 10%). Comparing the changes between the experimental groups, 1RMest gains were significantly higher in the LIG than HIG (5%) or MIG (6%). Furthermore, there was a tendency for higher gains in LIG and MIG compared with HIG, with "possibly" or "likely" positive effects in T10, T20, and CMJ. Detraining resulted in performance decrements, but minimal losses were found for V[Combining Dot Above]O2max in LIG (-1%). Concurrent training seems to be beneficial for strength and aerobic development regardless of the aerobic training intensity. However, choosing lower intensities can lead to increased strength and is recommended when the cardiorespiratory gains should be maintained for longer.
- Strength and Power Performance Changes During an In-Season Resistance Training Program in Elite Futsal Players: A Case StudyPublication . Marques, Diogo Luís; Ribeiro, João Nuno; Sousa, António Carlos; Travassos, Bruno; Marques, Mário CardosoIn this study, we aimed to analyze (i) the strength and power changes after resistance training (RT) in elite futsal players, and (ii) the associations between the session rate of perceived exertion (sRPE) and perceived total quality recovery (TQR), and the sRPE and TQR with the volume load of the RT program. Ten elite futsal players (24.8 ± 5.4 years; 76.2 ± 7.1 kg; 1.77 ± 0.05 m) performed an in-season 8-week RT program twice per week. RT consisted of 2-3 sets x 3-6 reps at 45-65% of one-repetition maximum (1RM) with maximal velocities in the full squat and complementary exercises with the same volume. We assessed the TQR before every session, while the sRPE was calculated after each RT session. One week before and after the intervention, we measured the countermovement jump (CMJ) height, isometric hip adduction strength (IHAS), 1RM, and peak power (PP) in the full squat progressive loading test. After the 8-week training program, there was a significant improvement in most outcomes, yet the gains (%Δ) remained below the minimal detectable change (MDC), except for IHAS (CMJ: p < 0.05, %Δ = 6.7, MDC% = 7.2; IHAS: p < 0.001, %Δ = 19.1, MDC% = 14.6; 1RM: p > 0.05, %Δ = 9.2, MDC% = 21.5; PP: p < 0.05; %Δ = 14.4, MDC% = 22.4). We also found a significant negative correlation between TQR and the sRPE (r = -0.45, p < 0.001). Our data suggest that RT based on low-volume and low-to-moderate loads may not produce a sufficient stimulus to induce meaningful dynamic strength and power gains in elite futsal players, although it improves isometric strength. Furthermore, monitoring TQR before sessions may show coaches how the elite futsal player will perceive the session's intensity.
- A importância do agachamento completo na performance de sprint : uma nova abordagem metodológica baseada na velocidade de execuçãoPublication . Sousa, António Carlos Bettencourt; Marques, Mário António Cardoso; Marinho, Daniel AlmeidaEste estudo pretendeu perceber a influência do exercício de agachamento completo realizado de forma veloz sobre a performance de sprint, com a aplicação de um programa de treino de 6 semanas, em dois grupos: um grupo que efetuou treino de sprint, e outro que efetuou treino combinado de sprint e força (agachamento completo). Foram avaliados 24 sujeitos, 16 do género masculino e 8 do género feminino (estudantes universitários), com idades compreendidas entre 20±1 anos, 170±8 centímetros de altura, 63±8 quilogramas de peso para o grupo de sprint e para o grupo combinado (sprint e agachamento completo) com idades compreendidas entre 20±2 anos, 170±8 centímetros de altura, 64±6 quilogramas de peso. Para os sujeitos se familiarizarem com os testes de agachamento completo e de sprint de 10m, 20m e 30m, foram realizadas duas sessões de treino. Os resultados deste estudo indicam claramente que um período de seis semanas de treino parece ser suficiente para provocar ganhos significantes de força; e que a inclusão do exercício de agachamento completo realizado de forma veloz num programa de sprint proporciona ganhos superiores na performance de sprint de curta duração do que quando esta habilidade é treinado de forma isolada. Em suma, estes resultados sugerem que o agachamento completo é determinante na melhoria da performance de sprint.
- Concurrent training and detraining: brief review on the effect of exercise intensitiesPublication . Sousa, António C.; Neiva, Henrique; Izquierdo, Mikel; Cadore, Eduardo; Alves, Ana Ruivo; Marinho, DanielConcurrent resistance and aerobic training (CT) has been applied to optimize both strength and aerobic performance. However, it should be carefully prescribed, as there are some factors, as the training intensity, which have strong influence on training adaptations. Thus, we conducted a systematic review to analyze the scientific evidence regarding aerobic and resistance exercise intensities during CT and their effect on performance outcomes. The effects of exercise intensity on a subsequent detraining period were also assessed. Nine studies met the inclusion criteria, the risk of bias was assessed, and the percentage of changes and effect sizes were quantified. CT improved running times (10 m, 30 m and 10 km) and strength performance (one-repetition maximum, countermovement jump) regardless of exercise intensity used (4-47%, ES=0.4-2.8). Nevertheless, higher aerobic training intensities (≥ lactate threshold intensity) resulted in higher aerobic gains (5-10%, ES=0.3-0.6), and greater neuromuscular adaptations were found when higher resistance loads (≥ 70% of maximal strength) were used (10-14%, ES=0.4-1.3). Most training-induced gains were reversed after 2-4 weeks of detraining. Although further research is needed, it seems that higher intensities of aerobic or resistance training induce greater aerobic or neuromuscular gains, respectively. Nevertheless, it seems that higher resistance training loads should be combined with lower aerobic training intensities for increased strength gains and minimal losses after detraining.
- Concurrent training and detraining: the role of resistance and aerobic intensitiesPublication . Sousa, António Carlos Bettencourt; Marinho, Daniel Almeida; Neiva, Henrique PereiraIn recent years, the concurrent training has become one of the most interesting topics in Sports Sciences research. Most of the times, training for competitive sports require combining the resistance and aerobic training to maximize the athletes’performance. However, the combination of training load variables such as the intensity is still unclear and should be further investigated for the maximization of training programs. Thus, the purpose of the current thesis was to analyze the effects of different combinations of aerobic and resistance intensities during concurrent training on vertical jump, sprint, lower limb strength and cardiorespiratory fitness. In addition, it was verified the effects of a period of detraining that followed previous concurrent training with different aerobic or resistance training intensities. For this, the following steps were adopted: (i) a literature review of this subject; (ii) the analysis of the effect of a concurrent training against three different external loads during resistance training, followed by detraining, in strength and aerobic performances; (iii) the study of the effects of three different aerobic intensities combined with the same resistance training, followed by a detraining period, in aerobic and strength variables; (iv) the recommendation of practical remarks for coaches regarding the combination of aerobic intensity and resistance during concurrent training. The main conclusions of the study were: (i) there is few literature on the effects of aerobic and / or resistance training intensities when these are performed simultaneously; (ii) a concurrent training program of 8-week with different resistance loads combined with low intensity aerobic training improved strength and aerobic performances regardless of the training intensity used during resistance training; (iii) training loads greater than 55% of 1RM tended to cause greater improvements in explosive performances when combined with low-intensity aerobic training; (iv) beneficial effects on strength and aerobic development were found after 8 weeks of resistance training, regardless of the intensity of aerobic training; (v) low aerobic intensities can lead to a significant increase strength during concurrent training; (vi) 4 weeks of detraining decrease strength and aerobic parameters, but the losses were lower when high resistance training loads were combined with low intensity aerobic training, specially for aerobic-related variables. Therefore, these intensities are recommended when cardiorespiratory gains should be maintained for longer. These studies were the first step on the understanding of the ideal combination of resistance and / or aerobic intensities during concurrent training programs, but further studies are needed to deeply understand their effects on performance.
- Relatório de Estágio Pedagógico: Escola Secundária Frei Heitor PintoPublication . Sousa, António Carlos Bettencourt; Martins, Júlio Manuel CardosoCapítulo 1. O Estágio Pedagógico em Educação Física, visa complementar a formação académica, integrando o Estagiário numa situação única de formação e acompanhamento que enriquecerá a prática profissional futura. Assim sendo, deve ser encarado como uma oportunidade única e proveitosa para a minha formação, na medida em que poderei aplicar todo o conhecimento adquirido até então, no contexto escolar. A amostra do grupo de estágio é composta por três turmas, todas pertencentes ao ensino secundário, uma do 10º ano (10ºC e 10ºD), uma do 11º ano (11ºB e 11ºD) e uma do 12º ano (12ºC). Convém realçar que as turmas do 10ºC e 10ºD estavam juntas, bem como as turmas do 11º B e 11ºD nas aulas de Educação Física. Ao longo deste relatório é descrito os objetivos, individuais, da Escola Secundária Frei Heitor Pinto e do grupo de Educação Física, seguindo-se com a metodologia, onde se abarca a caracterização da escola e a lecionação. No item da lecionação inclui-se a caracterização da amostra, o planeamento para cada turma, assim como, a reflexão da lecionação. Ainda na metodologia insere-se os recursos humanos e materiais, à direção de turma, às atividades não letivas, do grupo disciplinar, e do grupo de estágio. Por fim, uma reflexão sobre a metodologia utilizada, bem como, as considerações finais. Em suma, o estágio de uma forma geral permitiu conhecer a realidade do contexto de trabalho que um futuro profissional irá encontrar e permitiu ainda aprender como se trabalha nesse contexto utilizando formas eficientes de intervenção pedagógica que beneficiem o processo de ensino e aprendizagem dos alunos. Capítulo 2. O objetivo deste estudo passa por verificar o efeito da ordem de execução do treino de resistência e de força sobre o desenvolvimento da condição física dos alunos, com a finalidade de verificar como podemos ser mais eficazes no treino da condição física dos alunos durante as aulas de Educação Física. Neste estudo participaram um total de 31 alunos do género masculino (entre os 16 e 18 anos), sendo que 8 pertenciam ao grupo de controlo, 12 pertenciam ao grupo 1 e 11 pertenciam ao grupo 2. O grupo experimental foi submetido a 10 semanas de treino de força e de resistência (alteração dos 19 minutos iniciais das aulas), sendo que o grupo 1 treinava resistência seguido de força e o grupo 2 vice-versa. Para avaliarmos os efeitos de treino nos sujeitos, estes foram submetidos a três momentos de avaliação, nos quais foram aplicados o teste de vaivém, extensões de braços, lançamentos de bolas medicinais de 1kg, 3kg e 5kg, salto vertical, salto horizontal e sprint 20m. Em termos estatísticos foram utilizadas médias e desvios-padrão, e os testes não paramétricos de Friedman, Kruskal-Wallis e Mann-Whitney. Os resultados deste estudo revelaram que apenas os grupos sujeitos ao plano de treino apresentaram melhorias significativas no seu desempenho, apresentando um nível de significância de p<0,01, sendo que o grupo de controlo não apresentou qualquer melhoria. Em termos de efeitos de treino, o grupo 1 e 2 apresentaram melhorias percentuais de desempenho significativos, sendo que o grupo de controlo não apresentou melhorias percentuais de desempenho. Com este estudo podemos concluir que independentemente da ordem de aplicação dos exercícios, 19 minutos de treino de força e resistência aplicados duas vezes por semana no início das aulas de Educação Física é suficiente para contribuir significativamente para a melhoria da condição física dos alunos.