Effects of Combined Resistance Training with TRX On Physical Fitness and Competition Times in Fin Swimmers

Transcription

1 International Journal of Sport Studies. Vol., 5 (5), , 2015 Available online at http: ISSN ; Science Research Publications Effects of Combined Training with On Physical Fitness and Competition Times in Fin Swimmers Kyung-Hun Yu, Min-Hwa Suk, Shin-Woo Kang, Yun-A Shin (PhD)* Department of Kinesiology and Medical Science, Dankook University, Chungnam, Republic of Korea *Corresponding Author, shinagel@dankook.ac.kr Abstract The purpose of this study was to examine the effects of combined resistance training and Total Body Exercise () on physical fitness and competition times in finswimmers. The 14 elite fin swimmers were divided into 2 groups for a 12-week training program: resistance training (n = 7; mean age, ± 1.25 years; mean career duration, 4.42 ± 3.0 years) and combined resistance training with (n = 7; mean age, ± 1.12 years; mean career duration, 3.14 ± 0.9 years). Body composition was measured by weight, body mass index, percentage fat, and fat free mass. Physical fitness was measured by flexibility, agility, isotonic maximum strength (1 rep max [1RM]), and isokinetic strength. Competition times were obtained from the records of public conferences in 2013 and After 12 weeks of training, body composition significantly decreased, and performance-related fitness significantly increased. In addition, the competition times significantly decreased. However, there were no differences based on training type. Therefore, both resistance training and combined resistance training with improved body composition and physical fitness in athletic fin swimmers. Key words: resistance,, training, physical fitness, finswimmer Introduction Fin swimming athletes wear a large, cm, kg mono-fin to swim either on the surface of the water or underwater using only muscular strength(wuf, 2006).This style of swimming is generally 1.3 times faster than freestyle swimming, with more dynamic movements. Fin swimmers rely on thigh strength, with their arms placed straight in front, to overcome considerable water resistance. Therefore, the athletes are required to be strong, and lumbar strength is particularly important to handle the physical movements of wearing a heavy fin and performing butterfly movements with the legs, for which muscles in the waist area are primarily used(sanders et al., 1995; Zamparo et al., 2002; Ungerechts, 1982). It is especially necessary that training programs focus on water event-specific characteristics because the water density is approximately times, coefficient of viscosity is 50 times, and resistance is approximately times higher than on ground (Sanders et al., 1995). Therefore, fin swimmers should develop quadriceps muscle strength as well as core stability and strength of the paralumbar vertebral areafor functional stabilization; flexion and extension of the knee joints are more rapid than other swimmers(gautier et al., 2004). Core training has been suggested as an effective method for preventing injury and increasing athletic performance; furthermore, exercise on unstable surfaces is reportedly more effective than that on stable surfaces (Hides et al., 1996; Rantaneu et al., 1992; Kim et al., 2013). Total Body Exercise () is a new training technique using rope in which the contracting muscles move through the distance between the central axis of the rope, which is comprised of 2 pieces, and the body(mcgill et al., 2014). training enables movement through more angles and motions compared with conventional dumbbell or barbell training. reportedly has a low risk of injury associated with unnecessarily high loads because it stimulates muscle through the use of body weight (Willson et al., 2005; Distefano et al., 2013). It has largely been used by the general public and professional athletes to improve muscle strength, core 508

2 strength, balance, and flexibility (Snarr and Esco, 2013). Bryne et al. (2014) reported that has a positive effect on functional stability of the abdominal muscles and those surrounding the pelvis. Furthermore, core training with is effective owing to the unstable axis (Mok et al., 2014). Therefore, training could benefit fin swimmers, who rely on lumbar strength, through improved core strength and body balance. Previous research has indicated that resistance training improves competition performance and physical strength in fin swimmers; however, conflicting findings have been reported regarding the effects on lumbar muscle strength (Ungerechts, 1982; Verni et al., 1999). Because fin swimming involves various events, such as short, middle, and long distance events, it has been suggested that research should be conducted regarding the appropriate number of sessions and overall program. However, to the best of our knowledge, the effectiveness of for lumbar and whole body muscular strength in fin swimmers has not been evaluated. Therefore, this study aimed at analyzing the effects on body composition, physical strength, and competition times of a 12-week resistance training program compared with a 12-week combined and resistance training program in fin swimmers. Subjects Materials and Methods Fourteen elite high school fin swimmers were randomly divided into 2 training groups that were matched for age, height, weight, and body mass index (BMI): combined resistance and training group (n=7) and resistance training group (n=7) (Table 1). The participants provided written consent after being informed about the purpose of the experiment and experimental procedures as well as possible discomforts, risks, and benefits of the study. Data were collected both before and after the 12-week training program. Table 1: Subject characteristics Group + training training Age(yr) 16.43± ±1.25 Height(cm) 174.6± ±3.62 Weight(kg) 70.96± ±9.62 %fat(%) 17.66± ±4.38 Fat free mass(kg) 53.81± ±4.44 career(yr) 3.14± ±3.0, total body resistance exercise Experimental equipment and methods Body composition Weight (kg), fat free mass (kg), and percentage fat were measured using the In body 3.0system (Biospace, Seoul, Korea). BMI was calculated as weight/height 2 (kg/m 2 ). Waist circumference was measured at the midpoint between the lower border of the rib cage and the iliac crest Physical fitness Physical fitness was measured by flexibility, agility, isotonic strength (1 rep max [1RM]), and isokinetic strength. Flexibility was defined as mobility and suppleness of the lumbar area, as measured by the mean ranges of forward trunk flexion and backward trunk extension in the water(saloand Riewald, 2008).Forward trunk flexion was measured using thentcs1001 (Nuritec, Seoul, Korea), and backward trunk extension was measured using the TKK-5404 (Takei, Japan). The Sargent jump test was used to measure the ability to start and turn in water, and it was measured using the TKK-5406 (Takei, Japan).During the test, the subject stands straight, with both feet on the ground; then, the subject reaches up as high as possible and returns to the same position as at the start. This was repeated twice, and the best score was recorded. The modified 1RM squat and dead lift was calculated as indicated by Baechle and Earle(2008) study for isotonic muscular strength (Baechle and Earle, 2008). The subject could lift up to a maximum of 10 repetitions 509

3 and perform a set with the chosen weight, completing as many repetitions as the subject could until failure without exceeding 10 repetitions. If the subject exceeded 10 repetitions before failure, the subject tried a heavier weight after resting for 10 minutes until the weight could not be lifted for more than 10 repetitions. Isokinetic muscular strength was measured as trunk extension and flexion (30 /sec) using thebiodexsystem3 (BIODEX, USA). The test was repeated 3 times continuously. The final value was divided by body weight, and the best score was recorded. Competition times The competition times were noted for both 50 m and 100m swims from the 2013conference pre-training times and 2014 conference post-training times. Training method training program The resistance training program consisted of core (Tuesday and Thursday) and lumbar(monday and Wednesday) muscle strength (Table 2). Of the 12 weeks, the first 2weeks involved adaptation training, weeks 3 6involved maximal muscle strength training, weeks 7 8 involved power training, and weeks involved maintenance training (Bompa and Haff 2005). Table 2: training program Mon/Thur Tue/Fri Warm-up Running 10min Running 10min Exercise Type Exercise Method Squat(Leg press), Leg extension, Leg curl, Lunge, Calf raise, Sit up 45 (Sit up board), Back extension 1-2wks 3-6wks Dead lift, Bench press, Shoulder press, Bent over row, Lat pull down, Barbell curl, Leg raise 4sets, 15-30reps, 40-70%RM intensity, 30-60sec rest(exercise), 2-3min rest(set) 5sets, 4-8reps, %RM intensity, 3-5min rest(set) 7-8wks 9-10wks 11-12wks 4sets, 6-10reps, 75%-85%RM intensity, 3-5min rest(set) 5sets, 15-30reps, 50%-70%RM intensity 5-7min rest(set) 3sets, 6-8reps, 80-85%RM intensity, 3min rest(set) Cool-down Stretching 15min Stretching 15min Reps: repetitions; RM: Repetition Maximum Combined resistance training with Combined resistance training with consisted of 7motions to improve lumbar and core muscle strength (Table 3). The pike and mountain climber were conducted for core training, the crunchon hands and oblique crunch were conducted for core and lumbar muscle training (Figure 1), and the hamstring curl, hamstring runner, and hip press were conducted for lumbar muscle training(figure 2). This periodization program consisted of both power and maximal muscle strength (Bompa and Haff, 2005). 510

4 Intl. j. Sport Std. Vol., 5 (5), , 2015 A A B B C C Figure 2. TRx training for limb body muscles D A: Hamstring curl, B: Hamstring runner, C: Hip press Figure 1. TRx training for core muscles A: Pike, B: Mountain Climber, C: Crunch (on hands), D: Oblique Crunch Warm-up Exercise Type Exercise Method Table 3: and training program Mon/Thurs Tue/Fri Running 10min Running 10min Squat(Leg press), Leg extension, Leg curl, Lunge, Dead lift, Bent over row, Bench press, Calf raise, Sit up 45 (Sit up board), Back Shoulder press, Lat pull down, Barbell curl, extension Leg raise Pike, Mountain Climber, Crunch(on Hands), Pike, Mountain Climber, Crunch(on Hands), Oblique Crunch, Hamstring curl(hips Lifted), Oblique Crunch, Hamstring curl(hips Lifted), Hamstring runner, Hip press Hamstring runner, Hip press 1-2 wks 2sets, 15-30reps, 40-70%RM intensity, 30-60sec rest(exercise), 23min rest(set) 2sets, 15reps, 30sec rest(exercise), 2-3min rest(set) 3-6 wks 2-3sets, 4-8reps, %RM intensity, 3-5min rest(set) 9-10 wks wks Stretching 15min 7-8 wks Cool- down 2-3sets, 20reps, 30sec rest(exercise), 2-3min rest(set) 2sets, 6-10reps, 75-85%RM intensity, 3-5min rest(set) 2sets, 30 reps, 1min rest(set) 2sets, 15-30reps, 50-70%RM intensity, 5-7min rest(set) 3sets, 30reps, 1min rest(set) 2sets, 6-8reps, 80-85%RM intensity, 3min rest(set) 1sets, 20reps, 3min rest(set) Stretching 15min Reps: repetitions; RM: Repetition Maximum;, total body resistance exercise Fin swimming program The fin swimming exercise program consisted of a modified water program using race pace (Maglischo, 2003). The endurance program was comprised of basic endurance training (EN1), threshold endurance training (EN2), and overload endurance training (EN3), while the sprint program was comprised of lactate tolerance training (SP1) and lactate production training (SP2). 511

5 Table 4: Finswimming program Period Duration Major Intensity Additional Intensity Exercise Volume Adaptation 2wks EN1 EN2 Daily : 4,000-5,000m (Genially Endurance) Maximal Muscle Strength Weekly : 24,000-30,000m 4wks EN2 EN3 Daily : 3,500-4,000m (Specific Endurance) SP1 Weekly : 22,000-27,000m Conversion 4wks SP1 EN2 Daily : 2,500-3,000m (Speed) EN3 Weekly : 15,000-20,000m Maintenance 2wks SP1 EN1 Daily : 1,000-1,500m (Modification) SP2 EN2 Weekly : 6,000-9,000m EN1: basic endurance training, EN2:threshold endurance training, EN3: overload endurance training, SP1: lactate tolerance training, SP2: lactate production training Statistical analysis Statistical analyses were performed using SPSS version 17.0 for Windows (SPSS Inc., Chicago, IL, USA). Subject characteristics are reported as mean±standard deviation. A 2-way repeated measures analysis of variance was conducted, with 2 within-subject factors (time and group), followed by Tukey post hoc analyses. Statistical significance was set at p= The change of body composition Results Weight (p<0.01), BMI (p<0.01), and %fat (p<0.01) significantly decreased in both groups after 12 weeks training (Table 5), whereas FFM was no significantly changed after 12 weeks training. However, there was no significantly different between training groups. Table 5: Change of body composition Variable Group pre post F p Weight(kg) + TRx training 70.96± ±9.15 a ** training 69.77± ±8.96 b a*b BMI(kg/m 2 ) + TRx training 23.20± ±2.44 a ** training 24.13± ±2.39 b a*b %fat(%) + TRx training 17.66± ±5.19 a ** training 19.56± ±4.12 b a*b Fat Free Mass(kg) + TRx training 53.81± ±5.39 a training 51.70± ±4.10 b a*b BMI, body mass index;, total body resistance exercise; pre, pre-training; post. post-training; a, time; b, group; a*b, time*group ; ** p<

6 The change of physical fitness Trunk flexion forward (p<.05), trunk extension backward (p<.001) as flexibility were significantly increased after 12 weeks training. Sargent jump as the agility was significantly increased after 12 weeks training. 1RM of squat (p<.001) and dead lift (p<.001) were significantly increased after 12 weeks training. Trunk extension was significantly increased after 12 weeks training (p<.01). Trunk flexion was no significantly changed. However, there was no significantly different between training groups. Table 6: Change of physical fitness Variable Group pre post F p Trunk flexion + TRx training 16.37± ±7.51 a * forward(cm) training 19.04± ±3.92 b a*b Trunk extension + TRx training 51.43± ±5.99 a *** backward(cm) training 55.86± ±3.56 b a*b Sargent + TRx training 49.71± ±10.71 a ** Jump(cm) training 51.86± ±6.83 b a*b Squat + TRx training ± ±32.08 a *** (kg) training 85.00± ±29.02 b a*b Dead Lift + TRx training 78.29± ±24.23 a *** (kg) training 52.00± ±28.51 b a*b Trunk extension + TRx training ± ±56.39 a ** N(BW) training ± ±70.18 b a*b Trunk flexion + TRx training ± ±35.47 a N(BW) training ± ±43.99 b a*b pre, pre-training; post. post-training; a, time; b, group; a*b, time*group * p<.05; ** p<.01; *** p<.001 The change of competition times The time was collected the best score by the competition 2013 and The competition times were significantly decreased after 12 weeks training both 50m (p<.05) and 100m race (p<.05). However, there was no significantly different between training groups. Table 7: Change of competition times Race Group pre post F P 50m + TRx training 20.29± ±2.66 a training 20.46± ±2.10 b a*b 100m + TRx training 46.21± ±4.43 a training 47.67± ±4.46 b a*b pre, pre-training; post. post-training; a, time; b, group; a*b, time*group * p< * * Discussion and Conclusion In the present study, body weight and body fat decreased significantly after 12weeks of training, and these results corresponded with improvements in athletic performance (Barnard and Wen, 1994; Kibler and Chandler, 1994). Body composition can be used to estimate athletic performance and forecast improvements in athletic performance; body fat negatively impacts athletic performance through its effects on jumping ability, quickness, and speed (Barnard and Wen, 1994).However, there were no changes in muscle mass, which may be due to the swimming training that fin swimmers undergo in addition to resistance training (Miyashita and Mutoh, 1994). 513

7 Due to the nature of the event, previous studies have shown that swimmers and synchronized swimmers, who are advantaged by buoyancy, show no difference in body fat after resistance training. There were no differences in body composition changes between the groups after 12weeks of training, perhaps because both groups underwent the same amount of training. Physical fitness is very important for improved athletic performance in sports games, and there were positive changes in flexibility and quickness of body strength (Kibler and Chandler, 1994). Sitting trunk flexion and backward trunk extension represent flexibility of the lumbar area, and flexibility facilitates the motion of the monofin by keeping the body horizontal and vertical (Maglischo, 2003). It has also been suggested that flexibility increases swimming speed (Salo and Riewald, 2008), perhaps because flexibility decreases energy consumption during swimming by decreasing the physical and water resistance against the muscle motion (Maglischo, 1999). There were also no differences in flexibility between the groups; this may be explained by the fact that both groups completed 15 minutes of stretching and cooling down using the same exercises. Quickness is also an important factor for muscular strength and swimming speed(baker and Newton, 2008), and, in the present study, jumping height increased after 12weeks of training. This is likely owing to the training program that consisted of maximal muscle strength training from weeks 3 to 6, power training from weeks 7 to 8, and speed training from weeks 9 to 10.As with the other measures, quickness was not different between groups after 12weeks of training, and this is also likely owing to the similarity of training Maximum isotonic muscular strength (1RM) represents maximum muscular strength. In the present study, the1rm of both the squat and dead lift significantly increased after the 12-week training program. Increased muscular strength is very important for fin swimmers because of the size of the fin and the required leg movements. Squat and dead lift exercises stimulate the quadriceps femoris, gluteus maximus, and biceps muscles, all of which are important muscle groups for the fin swimmer (Zamparo et al., 2002). The 15 35% increase over 12 weeks in the present study is higher than the 7.6% increase reported by Song s study(imai et al., 2010); therefore, the training program in the present study appears to be effective for appropriate stimulation of the lower extremity muscles for fin swimmers. However, maximum isotonic muscular strength was no different between the groups. It was expected that training, which utilizes only body weight, would stimulate the muscles of the lower extremities less than conventional resistance training(behm et al., 2002), but the results do not support this hypothesis. Because exercises require a sense of balance to stabilize the body weight on unstable surfaces, it is likely that they can improve co-activation and coordination of the neuromuscular system. Isotonic training leads not only to improved joint range of motion but also changes in resistance as the subject keeps a steady pace(perri et al., 1988; Knapik et al., 1983); therefore, it enables precise examination of myofunctionat various angular velocities and rehabilitation and strengthening of muscles based on the results (Fillyaw et al., 1986). Lumbar extensor strength significantly increased in both groups after the 12-week training program; this likely has a positive effect on athletic performance in fin swimming because the lumbar extensor plays a role in posture and pelvis stabilization (Pollock et al., 1992). The lack of a significant difference in the extensor strength may be related with repetitive extension movements that are characteristic of swimming with a monofin. Previous research has shown that fin swimmers have a serious imbalance between the muscular strength required for extension and flexion, perhaps because of the repetitive training in water (Zamparo et al., 2002; Gautier et al., 2004). The explanation for a greater increase in the muscular strength in extension may involve not only the ground-based and resistance training but also the large amount of underwater training. Therefore, a training program that considers symmetrical balance of resistance training should be devised because an imbalance of extensor and flexor muscles could cause low back pain or injury. After 12 weeks of training, the competition times in both groups significantly improved. Only 3 of 14 players advanced to the finals in 2013, but did not achieve medals. In contrast, the majority of players who participated in competition after the training set new individual times in These findings are similar to those of previous research that reported shortened times after resistance training; both groups in the present study improved their times in the absence of differences in body composition and physical factors. Although the use of training was expected to confer additional benefits on muscular strength and core stability, the present findings indicate that similar results can be achieved with conventional resistance training and combined with resistance training in fin swimmers (Seifert et al., 2007), when the same muscle groups are exercised in and out of the water over a similar time period. Additional research is warranted to determine if training is more effective than conventional resistance training. Conflict of interest The authors declare no conflict of interest 514

8 References Baechle TR, Earle RW, Essentials of Strength Training and Conditioning. 3rd edition. Champaign, IL: Human Kinetics. Baker DG, Newton RU, Comparison of lower body strength, power, acceleration, speed, agility, and sprint momentum to describe and compare playing rank among professional rugby league players. J Strength Cond Res; 22(1): Barnard RJ, Wen SJ, Exercise and diet in the prevention and control of the metabolic syndrome. Sports Med; 18(4): Behm DG, Anderson K, Curnew RS, Muscle force and activation under stable and unstable conditions. J Strength Cond Res; 16(3): Bompa T, Haff GG, Periodization training for sports. Human Kinetics: Champaign, IL. Distefano LJ, Distefano MJ, Frank BS, Clark MA, Padua DA, Comparison of integrated and isolated training on performance measures and neuromuscular control. J Strength Cond Res; 27(4): Fillyaw M, Bevins, T, Fernandez L, Importance of correcting isokinetic peak torque for the effect of gravity when calculating knee flexor to extensor muscle ratios. PhysTher; 66(1): Gautier J, Baly L, Zanone PG, Watier B, A kinematic study of finswimming at surface. J. Sports Sci. Med.,;3: Hides JA, Richardson CA, Jull GM, Multifidus muscle recovery is not automatic after resolution of acute. first-episode low back pain. Spine; 21(23): Imai A, Kaneoka K, Okubo Y, Shiina I, Tatsumura M, Izumi S, et al., Trunk muscle activity during lumbar stabilization exercises on both a stable and unstable surface.j Orthop Sports PhysTher; 40(6): Kibler WB, Chandler TJ, Sport-specific conditioning. Am J Sports Med; 22(3): Kim SH, Kwon OY, Kim SJ, Park KN, Choung SD, Weon JH, Serratus anterior muscle activation during knee push-up plus exercise performed on static stable, static unstable, and oscillating unstable surfaces in healthy subjects. Physical therapy in sport; 13, 1-6. Knapik JJ, Wright JE, Mawdsley RH, Braun J, Isometric, isotonic, and isokinetic torque variations in four muscle groups through a range of joint motion. PhysTher; 63(6): Maglischo EW, Swimming even fastest. Moutain View, CA: Mayfield Publishing. Maglischo EW, Swimming fastest. Champaign, IL: Human Kinetics. McGill SM, Cannon J, Andersen JT, Analysis of pushing exercises: muscle activity and spine load while contrasting techniques on stable surfaces with a labile suspension strap training system. J Strength Cond Res; 28(1): Miyashita M, Mutoh Y, A comparison of maximal aerobic power of Hapanese elite female swimmers. Coaching and Sport Science Journal; 1: Mok NW, Yeung EW, Cho JC, Hui SC, Liu KC, Pang CH, Core muscle activity during suspension exercises. J Sci Med Sport. Perri MG, McAllister DA, Gange JJ, Jordan RC, McAdoo G, Nezu AM, Effects of four maintenance programs on the long-term management of obesity. J Consult ClinPsychol; 56(4): Pollock M, Garazarella L, Graves J, Effects of isolated lumbar extension resistance training on BMD of the eldery. Med Sci Sports Exerc; 24:66. Rantanen T, Parkatti T, Heikkinen E, Muscle strength according to level of physical exercise and educational background in middle-aged women in Finland. Eur. J. Appl. Physiol. Occup. Physiol; 65(6): Salo D, Riewald S, Complete Conditioning for Swimming. Human Kinetic: Champaign, IL. Seifert L, Chollet D, Rouard A, Swimming constraints and arm coordination. Hum MovSci; 26(1): Snarr RL, Esco MR, Electromyographic comparison of traditional and suspension push-ups. J Hum Kinet; 39: Verni E, Prosperi L, Lucaccini C, Fedele L, Beluzzi R, Lubich T, Lumbar pain and fin swimming. J Sports Med Phys Fitness; 39(1): Willson JD, Dougherty CP, Ireland ML. Davis I.M, Core stability and its relationship to lower extremity function and injury. J. Am. AcadOrthopSurg;13(5): World Underwater Federation, In: Finswimming international rules. World Underwater Federation. Sanders RH, Cappaert JM, Devlin RK, Wave characteristics of butterfly swimming. J Biochem; 28:9-16. Zamparo P, Prendergast DR, Termin B, Minetti AE, How fins affect the economy and efficiency of human swimming. J ExperiBiol;205: Ungerechts BE, A comparison of the movements of the rear parts of dolphins and butterfly swimmers. In: Biomechanics and Medicine in Swimming. Ed: Hollander, A.P., Champaign, Human Kinetics;