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- The effect of 12 weeks of water-aerobics on health status and physical fitness: An ecological approachPublication . Neiva, Henrique; Faíl, Luís Brandão; Izquierdo, Mikel; Marques, Mário C; Marinho, Daniel AThe main purpose of the present study was to verify the effects of a 12-week water aerobics program in a real-life context on health indicators and physical fitness in adults and older adults. Fifteen volunteers (58.80 ± 14.32 years old) were part of an experimental group (Exercise), and eight volunteers (59.00 ± 12.26 years old) were part of the control group (Control). The Exercise performed 45 min of water aerobics twice a week for 12 weeks; no physical exercise was permitted for the Control during the same period. The evaluations were performed the week before (pre-training) and after the training program (post-training). The primary outcomes were the strength and cardiorespiratory fitness variables and the secondary outcomes included body anthropometry, lipid profile and blood pressure. Adjusted analysis for age and baseline values showed no differences between Exercise and Control in post-training moment. However, there was a moderated tendency for increased explosive strength of the upper limbs (ηp2 = 0.17), reduced body fat (ηp2 = 0.17), reduced systolic blood pressure (ηp2 = 0.14) and triglycerides (ηp2 = 0.19) in Exercise. Within groups changes showed that the training program caused an increase mainly in explosive strength in the upper limbs (0.26 m, 95% CI, 0.03, 0.49; ES = 0.63) In addition, there was a significant decrease in fat mass (-0.89%, 95% CI, -1.74, -0.03; ES = 0.61) and in the systolic blood pressure (-0.83 mmHg, -1.46, -0.19; ES = 0.71). Nonetheless, no significant changes were observed for the lipid profile. These results suggest that 12 weeks of water aerobics performed twice a week in a real-life context seem to benefit the explosive strength, body composition, and blood pressure of adults and older adults but is insufficient to alter cardiorespiratory fitness and lipid profiles.
- O efeito de um programa de hidroginástica sobre indicadores de saúde e aptidão físicaPublication . Faíl, Luís Oliveira Brandão; Neiva, Henrique Pereira; Marinho, Daniel AlmeidaO objetivo deste estudo foi verificar os efeitos de um programa de 12 semanas de hidroginástica sobre indicadores de saúde (perfil lipídico e tensão arterial) e de aptidão física (força muscular explosiva e de resistência dos membros inferiores e superiores, capacidade cardiorrespiratória, composição corporal e perímetros) em população adulta e idosa. Para isso, 15 indivíduos voluntários de ambos os sexos entre os 31 e os 78 anos de idade (58.80 ± 14.32 anos de idade) fizeram parte de um grupo experimental (GE), que durante 12 semanas realizaram 2 aulas de hidroginástica por semana. Paralelamente, 6 indivíduos voluntários, também de ambos os sexos entre os 41 e os 75 anos de idade (59.00 ± 12.73 anos de idade), fizeram parte do grupo de controlo (GC) no qual não existiu qualquer prática de exercício físico durante o mesmo período. A aplicação dos testes de avaliação foi realizada na semana antecedente ao início do programa (pré-treino), e na semana seguinte ao término do mesmo (pós-treino). Foram avaliadas variáveis antropométricas (altura, distribuição da massa corporal e perímetros da cintura e anca), de condição física (força de resistência dos membros superiores e inferiores, força explosiva dos membros superiores e inferiores, capacidade cardiorrespiratória), do perfil lipídico (triglicerídeos e colesterol) e da tensão arterial. Após as 12 semanas de aulas realizadas, verificamos a diminuição da massa corporal (ES = 0.53), conseguida através da diminuição da massa gorda (ES = 0.61), diminuição da tensão arterial sistólica (ES = 0.71), aumento da força explosiva nos membros superiores (ES = 0.63) e nos inferiores (ES = 0.51). Podemos assim sugerir que um programa de 12 semanas de aulas de hidroginástica para população adulta e idosa parece ser suficiente para trazer benefícios ao nível da composição corporal, da condição física e da tensão arterial, sendo contudo insuficiente para alterar o perfil lipídico do praticante.
- Correlations between biomechanical variables and sprint time of 30mPublication . Gil, Maria Helena Gonçalves; Marques, MC; Neiva, Henrique; Mendes, Pedro; Sousa, António; Alves, Ana Ruivo; Branquinho, Luís; Faíl, Luís Brandão; Pinto, Diogo; Marques, Diogo; Graça, Cláudia; Marinho, DanielIntroduction: Sprinting contributes to successful performance in the wide range of sporting activities. It’s known that sprinting speed is defined with the frequency and the length of strides (Čoh, Tomažin & Rausavljević, 2007). According Bezodias et al. (2008) the frequency of stride (FS) was a more important contributor to the velocity increase in sprint performance, however for Mackala (2007) the length of stride (LS) was a more significant variable. The aim of this study is to determine if different types of heating can interfere with the frequency and length variability of the stride. Methods: 22 young men participated in this study (age: 19.32±1.43 years; height: 176±67cm; weight: 68.48±9.91kg). The study followed a randomized protocol and the subjects were submitted to three warm-up protocols: without warm-up, typical warm-up and warm-up with post-activation potentiation (PAP). Results: The results reveal a strong correlations between the sprint time of 30m and the frequency of stride and length of stride. Discussion: Regardless of the type of warm-up, we can observe that the frequency and length stride are relevant factors that contribute to sprint time performance. The results corroborated with other studies indicating that maximum speed results from an optimal ratio between stride frequency and stride length. Conclusion: The frequency and length of stride were shown to be two influential factors in the sprint time of 30m. We suggest that future studies include exercises on warm-up that stimulate the frequency and amplitude of stride, in order to verify which of the variables has the greatest impact on sprint performance.
- Acute effects of low and high-volume resistance training on hemodynamic, metabolic and neuromuscular parameters in older adultsPublication . Marques, Diogo Luís; Neiva, Henrique; Faíl, Luís Brandão; Gil, Maria Helena; Marques, MCObjective: To analyze the acute effects of low or high-volume resistance training (RT) on hemodynamic, metabolic and neuromuscular parameters in institutionalized older adults. Methods: Thirty-one subjects (78.9 ± 7.2 years old) performed two RT protocols (low versus high-volume), separated by one-week rest. Systolic blood pressure (SBP), diastolic blood pressure (DBP), heart rate (HR) and blood lactate concentration ([La-]) were evaluated before and immediately after both RT protocols. The seated medicine ball throw (SMBT) was evaluated before and 5 min after both sessions, the countermovement jump (CMJ) height was evaluated before and 6 min after both RT protocols and the absolute handgrip strength (HGS) was evaluated before and 7 min after both RT protocols. Results: At baseline, no significant differences between RT protocols were found in all variables. After training session, both RT protocols induced significant increases in SBP (low versus high-volume: 5.3% vs 10.7%), DBP (5.9% vs 6.8%), HR (6.8% vs 17.9%) and [La-] (86.1% vs 200.0%). Moreover, the high-volume protocol induced significant decreases in SMBT (−2.5%) and CMJ (−8.3%), whilst the low-volume protocol significantly increased the HGS (3.4%). Conclusions: Both RT protocols induced significant acute responses on cardiovascular and metabolic parameters, as well as on neuromuscular function in institutionalized older adults. However, a greater acute response after the high-volume RT protocol was found, thus reflecting greater hemodynamic, metabolic and neuromuscular stress than low-volume RT. Moreover, low-volume RT showed an acute increase in general strength.
- The effect of water aerobics in adults and older adults in health-related variables: The importance of duration and intensity parametersPublication . Faíl, Luís Oliveira Brandão ; Marinho, Daniel Almeida; Neiva, Henrique PereiraWater aerobics has gained popularity, with its benefits increasingly recognized. However, there is limited information on the intensity and duration needed for optimal outcomes. This thesis explores the effects of varying intensities and durations of water aerobics on health-related variables in adults and older adults. To achieve this, the following steps were performed i) a systematic review with meta-analysis on the effects of water-based programs on the health and fitness of healthy adults and those with chronic diseases; ii) comparison of moderate versus high-intensity water aerobics (12 and 24 weeks) on muscle strength, anthropometry, lipid profile, blood pressure (BP), and quality of life (QoL); iii) analysis of the relationship between muscle strength gained after water aerobics and other factors including program intensity and duration, age, and baseline health-related variables; iv) analysis of the association between BP and lipid profile results obtained after water aerobics and factors like program intensity and duration, age, and initial health-related measurements. The findings indicated that i) few studies have assessed exercise intensity in water aerobics; ii) high-intensity water aerobics was more effective than moderate-intensity in improving lipid profile, fat mass, fat-free mass, diastolic BP, and physical QoL; iii) both durations of high-intensity water aerobics benefited diastolic BP, with greater effects after 24 weeks; iv) both programs improved muscular endurance after 12 and 24 weeks, with higher intensity related to better lower limb muscular endurance; v) psychological QoL improved after 12 weeks; vi) initial values of muscular endurance and age were related to upper limb muscular endurance and explosive strength outcomes, while initial body composition was associated with explosive strength; vii) changes in lipid profile were influenced by intensity, while diastolic BP was affected by program duration, and initial total cholesterol levels were positively associated with changes in systolic and diastolic BP. Overall, high-intensity water aerobics improves lipid profile, body composition, and physical QoL in adults and older adults. 24 weeks of this exercise also reduces diastolic BP. Water aerobics enhances muscular endurance regardless of intensity and duration. This thesis offers valuable insights for water aerobics instructors, recommending strategies to tailor intensity levels to individual needs.