Francisco Jose Felix Saavedra
@utad.pt
Department of Sport Sciences, Exercise and Health
University of Trás-os-Montes e Alto Douro
RESEARCH, TEACHING, or OTHER INTERESTS
Health (social science), Aging, Life-span and Life-course Studies, Multidisciplinary
Scopus Publications
Scopus Publications
Gabrielle Cristine Moura Fernandes Pucci, Eduardo Borba Neves, Frederico Santos Santana, Dhianey De Almeida Neves, and Francisco José Félix Saavedra
Federacion Espanola de Asociaciones de Docentes de Educacion Fisica (FEADEF)
O objetivo do estudo foi avaliar os efeitos de dois programas de exercício físico (treinamento resistido e Pilates) na aptidão física de idosas. Participaram do estudo mulheres idosas que não praticavam nenhum tipo de exercício físico regular. Elas foram aleatoriamente divididas em três grupos: 1-grupo Pilates (GP), 2-grupo treinamento resistido (GTR) e 3-grupo de atividades lúdicas e cognitivas (GLC). A intervenção durou 24 semanas, cada grupo praticou a sua respectiva atividade duas vezes por semana, 50-60 min cada sessão. A avaliação da aptidão física foi realizada pela bateria Senior Fitness Test. As idosas foram avaliadas antes, durante e após a intervenção. Houve evolução significativa na variável flexão do antebraço para o GP e GTR, nos momentos 24 semanas e PRÉ. No grupo GTR houve melhora significativa no teste handgrip entre os momentos 24 semanas 12 semanas. Concluímos que houve melhora na pontuação de todos os testes de APF para o GP e GTR, no entanto, somente as variáveis de força apresentaram diferença significativa.
Valerio Bonavolontà, Francesca Greco, Umberto Sabatini, Francisco J. Saavedra, Francesco Fischetti, Carlo Baldari, Laura Guidetti, Maria Grazia Vaccaro, and Gian Pietro Emerenziani
MDPI AG
Ballroom dance practice might play a pivotal role for successful aging, but its effects could differ depending on dancers’ experience level. The aim of this study was to investigate the effects of six months of ballroom dance (three times/w) on physical fitness and reaction time (RT) in 24 middle-aged adults who are experienced dancers (age: 59.4 ± 11.6 years). Body composition, handgrip test (HG), standing long-jump test (SLJ), step test (ST), one-legged stance balance test (OLSB), and RT were assessed before (T0) and after six months (T6) of dance practice. RT was re-evaluated four months later (T10). RT was significantly (p < 0.05) lower at T6 (221.2 ± 20.3 ms) and T10 (212.0 ± 21.9 ms) than T0 (239.1 ± 40,7 ms); no significant differences were found between T6 and T10. No significant differences were observed for all the other parameters between T0 and T6: weight and muscle mass were significantly lower (p < 0.01) in females than in males, and percentage of fat mass was significantly higher (p < 0.01) in females than in males. HG was significantly higher in males than females (p < 0.01). Results suggest that in experienced middle-aged adults of both genders, ballroom dance may positively influence RT, and this result could be maintained for four months.
Henrique Costa, Francisco Saavedra, and Helder Miguel Fernandes
IOS Press
BACKGROUND: Several studies have suggested that trait and ability-based measures of emotional intelligence (EI) contribute to the promotion of well-being in adults. However, this relationship has not been sufficiently explored among adolescents. OBJECTIVE: The present study aims to: i) investigate the associations between EI dimensions and well-being indicators (self-esteem, life satisfaction and social anxiety) in adolescents; and ii) analyze the effect of sex and age on dimensions of EI. METHODS: The sample consisted of 1066 adolescents (57.9%girls and 42.1%boys), aged between 11 and 18 years (M = 14.36; SD = 1.58). Participants completed sociodemographic and validated psychosocial measures. RESULTS: Correlation analysis indicated that EI dimensions (self-emotion appraisal, use of emotions and regulation of emotions) were positively and moderately correlated with self-esteem and life satisfaction, whereas associations between EI and social anxiety dimensions were small and negative. Boys reported higher levels of self-emotion appraisal, use of emotions and regulation of emotions, whereas girls showed higher levels of other-emotions appraisal. Age was negatively associated with the use of the emotions dimension and positively correlated with the emotional appraisal of others, although both correlation coefficients were small. CONCLUSIONS: Our study findings suggest the need and importance of implementing emotional education practices during adolescence.
Filipe Matos, Bruna Ferreira, Joana Guedes, Francisco Saavedra, Victor M. Reis, and José Vilaça-Alves
Ovid Technologies (Wolters Kluwer Health)
Abstract Matos, F, Ferreira, B, Guedes, J, Saavedra, F, Reis, VM, and Vilaça-Alves, J. Effect of rest interval between sets in the muscle function during a sequence of strength training exercises for the upper body. J Strength Cond Res 35(6): 1628–1635, 2021—The objective of this study was to observe the ideal recovery time between sets and exercises, for both chest and back, which allowed for maintaining muscle function with the initial load previously established. Sixty young men recreationally trained in strength training (ST) were divided into 2 groups: (a) 30 subjects were included in the GC group (the group that performed ST for the chest) and (b) 30 subjects were included in the GB group (the group that performed ST for the back). Each group was submitted to 3 experimental sessions, performing an ST sequence with 3 sets of 8 repetition maximum: GC performed a chest barbell press (CBP), an inclined CBP, and a chest butterfly; GB performed a lat pull-down, a back row, and a shoulder extension on the high pulley. The experimental sessions differed in rest time between sets performed (60, 90, and 120 seconds). For both groups in each sequence, significantly higher numbers of repetitions were observed with the rest time of 120 seconds relative to the rest time of 90 seconds (p = 0.004), 120 seconds in relation to the rest time of 60 seconds (p = 0.001), and in the rest interval of 90 seconds in relation to the rest time of 60 seconds (p < 0.0001). The results showed that 120 seconds was sufficient to maintain muscle function and perform the total number of repetitions per set. The data seem to show that for the ST methodology applied, it is not appropriate to assume that a certain relative intensity will translate into a similar number of repetitions in different exercises, especially with shorter rest intervals such as 60 and 90 seconds.
Gabrielle Critine Moura Fernandes Pucci, Eduardo Borba Neves, and Francisco José Félix Saavedra
FapUNIFESP (SciELO)
ABSTRACT The objective of this review was to analyze the evidence of Pilates in physical fitness related to health in the elderly. The article indexing databases (Pubmed, Medline, Science Direct, Scielo, Lilacs, and Cochrane) were reviewed along with the Pilates, elderly and aging descriptors. A total of 41 studies with a randomized experimental and quasi-experimental design met the inclusion criteria. The selection of the studies was carried out by two researchers and the quality of the articles was assessed using the PEDro scale. Interventions ranged from 4-24 weeks with 1-3 sessions/week, and balance was the most investigated variable. The studies included in this review indicate that Pilates improves health status in the elderly, promoting gains in balance, muscle strength, flexibility, functional autonomy, muscular endurance, body composition and aerobic endurance. Despite these findings, some variables need to be further investigated. Level of Evidence II; Systematic review.
Paulo Uchôa, Filipe Matos, Eduardo Borba Neves, Francisco Saavedra, Claudio Rosa, Victor Machado Reis, and José Vilaça-Alves
Elsevier BV
Marcelo R. C. Dias, Roberto Simão, Francisco J. F. Saavedra, Cosme F. Buzzachera, and Steven Fleck
SAGE Publications
This study compared training load and ratings of perceived exertion (RPE) during resistance training (RT) and aerobic training (AT) sessions at self-selected intensity. Participants were 54 recreationally trained subjects assigned to either RT or AT groups. During RT, participants performed three sets of 10 repetitions of each exercise at a self-selected intensity (load). After RT completion, participants performed one repetition maximum (1RM) and 10RM tests. During AT, participants performed a treadmill exercise at a self-selected intensity and duration (velocity and time). After AT completion, participants performed a treadmill maximal exercise test using a ramp protocol. During RT, subjects chose an intensity (43.6%–60.2% 1RM) below typical training recommendations, and RPE increased in successive exercise sets. During AT, participants chose an intensity (83.9% Heart Ratepeak) in line with typical training recommendations, and RPE increased from the first to second quartile of the session (from a mean of 3.9, standard deviation [ SD] = 1.7 to a mean of 5.4, SD = 1.7; p < .05) and remained stable thereafter. These recreationally trained participants self-selected lower RT intensities than are typically recommended for strength and hypertrophy increases (>67% 1RM) and AT intensities in line with typically recommended intensity (64%–95% HRmax) for cardiovascular fitness increases. Thus, for recreational trained individuals to perform RT at recommended intensities, specific instruction will be required.
Felipe J. Aidar, Dihogo Gama de Matos, Raphael F. de Souza, Aline B. Gomes, Francisco Saavedra, Nuno Garrido, André L. Carneiro, and Victor Reis
Edizioni Minerva Medica
BACKGROUND
Multiple sclerosis (MS) is a disabling chronic disease of the nervous system in which the myelin system of the central nervous system is deteriorated. This study aimed to evaluate the effectiveness of an aquatic exercise program on the physical condition of patients suffering from multiple sclerosis.
METHODS
The study included 26 participants divided into two groups: an experimental group (EG) with 13 individuals and a control group (CG) also with 13 individuals. The EG underwent 12 weeks of aquatic exercise, three times per week and 45-60 minutes per session. The groups were evaluated pre- and post-intervention, and were later compared to check for differences between groups. Data was collected by using functional tests such as the Timed "Up and Go" Test, the Timed 7.62 Meters Walk Test, the Getting up from a Sitting Position Test and the Balance Test.
RESULTS
Significant differences were found between the groups in the post-intervention stage. Furthermore, significant differences were also observed in all domains of physical condition of EG patients, in the post-intervention stage. Results obtained from the intention-to-treat analysis were consistent with those found in the literature.
CONCLUSIONS
Therefore, this study's results suggest that aquatic exercise programs can effectively improve multiple sclerosis patient's physical condition and should be considered when coping with this public health problem.
G. P. Emerenziani, M. C. Gallotta, S. Migliaccio, D. Ferrari, E. A. Greco, F. J. Saavedra, S. Iazzoni, A. Aversa, L. M. Donini, A. Lenzi,et al.
Springer Science and Business Media LLC
Filipe Matos, Eduardo B. Neves, Claudio Rosa, Victor M. Reis, Francisco Saavedra, Severiano Silva, Francisco Tavares, and José Vilaça-Alves
Ovid Technologies (Wolters Kluwer Health)
Abstract Matos, F, Neves, EB, Rosa, C, Reis, VM, Saavedra, F, Silva, S, Tavares, F, and Vilaça-Alves, J. Effect of cold-water immersion on elbow flexors muscle thickness after resistance training. J Strength Cond Res 32(3): 756–763, 2018—Cold-water immersion (CWI) is commonly applied to speed up the recovery process after exercise. Muscle damage may induce a performance reduction and consequence of the intramuscular pressure induced by the muscular swelling. The aim of the study was to verify the CWI effects on muscle thickness (MT) behavior of the elbow flexors after a strength training (ST) protocol. Eleven men were submitted to an ST, performed in 2 different weeks. In one of the weeks, subjects experienced a passive recovery. In the other, subjects were submitted to a CWI (20 minutes at 5–10° C). Ultrasound (US) images were taken before, after, as well as 24, 48, and 72 hours after exercise, to evaluate the MT. Muscle thickness in both exercise arm (EA) and control arm (CA) was significantly higher 48 and 72 hours after exercise when subjects were submitted to a passive recovery compared with the CWI (p = 0.029, p = 0.028, p = 0.009, and p = 0.001, 48 hours, 72 hours, EA, and CA, respectively). When each arm was analyzed with or without using CWI individually, significantly higher MT was observed in the EA with CWI: before exercise in relation to 72 hours after exercise (p = 0.042) and after exercise in relation to the other measurements (p = 0.003, p = 0.003, p = 0.038, and p < 0.0001, before exercise and 24, 48, 72 hours after exercise, respectively). The evaluation of MT by US provides evidence that CWI after ST (and 24 hours after exercise) may reduce muscle swelling in the postexercise days when compared with a passive recovery. Seems to be a paradox between the uses of CWI for an acute reduction of muscle swelling.
José Vilaça-Alves, Fernanda Muller, Claudio Rosa, Rita Payan-Carreira, Rafael Lund, Filipe Matos, Nuno Garrido, Francisco José Saavedra, and Victor Machado Reis
Public Library of Science (PLoS)
The aim of the present study was to observe whether performing a low intensity endurance exercise following an overnight fasted (FAST) or fed (FED) condition promotes different cardiorespiratory, enzymatic and hormonal responses. Nine male physical active subjects, (age 21.89 ± 2.52 years old, height 175.89 ± 5.16 cm, weight 72.10 ± 4.31 kg, estimated body fat 7.25 ± 2.11%), randomly performed two sessions of 45 minutes’ low intensity exercise (individual ventilator threshold) interspersed by seven days, differentiated only in whether they were provided with a standardized meal or not. The oxygen consumption (VO2) and heart rate (HR) were measured continuously at the 30-min rest, the 45-min during and the 30-min post-exercise. The testosterone (T) and cortisol (C) hormones were measured at rest, immediately post-exercise and 15-min post-exercise. The Glucose (GLU), Free fatty acids (FFA) and enzyme lipase activity (ELP) were measured at rest, 15-min and 30-min exercise, immediately, 15-min and 30-min post-exercise. Significantly lower values were observed in FED compared to FAST with: C (nmol/L) from pre (428.87 ± 120.41; 454.62 ± 148.33, respectively) to immediately post-exercise (285.10 ± 85.86; 465.66 ± 137.70, respectively) and 15-min post-exercise (248.00 ± 87.88; 454.31 ± 112.72, respectively) (p<0.05); and GLU at all times, with an exception at 15-min post-exercise. The testosterone/cortisol ratio (T/C) was significantly higher in the FED compared with FAST from pre (0.05 ± 0.02, 0.05 ± 0.01, respectively) to 15-min post-exercise (0.08 ± 0.03, 0.05 ± 0.02, respectively). No other significant differences were observed between conditions. We conclude that fasting prior to low intensity endurance exercise does not seem be advantageous, when it comes to fat loss, compared with the same exercise performed after a meal.
José Vilaça-Alves, Ana Regado, Daniel Marinho, Eduardo Borba Neves, Claudio Rosa, Francisco Saavedra, and Victor M. Reis
Wiley
The combination of step choreography (SC) with resistance training exercises (RE) in the same session is common in class fitness rooms populated mainly by women to increase energy expenditure. The aim of this study was to evaluate the differences in the exercise oxygen uptake and postexercise between two different combinations of resistance training exercises and step choreography, regarding the order of execution. Thirteen active women (30·31 ± 4·42 years, 62·02 ± 5·37 kg, 162·65 ± 4·40 cm, 19·14 ± 3·29% body fat) performed two combinations: step choreography before resistance training, where resistance training was divided into two blocks of analysis (10 min each); and step choreography divided into three equal blocks (10 min for each block), before, in the middle and after resistance exercise. There were significant differences (P<0·05) between the two sessions in oxygen uptake postexercise in the period of 0–5 min. A significant increase (P<0·0001) in the oxygen uptake absolute and relative in the heart rate between blocks 1 and 2 of resistance exercise in the two sessions was observed. In the step choreography in blocks, a significant (P = 0·001) decrease between blocks 2 and 3 in the step choreography before resistance exercise and a significant (P<0·05) increase in the heart rate in both sessions between blocks were observed. The combination of step choreography and resistance exercises during the same exercise session is a good strategy to promote an elevation of women's oxygen uptake during and after an exercise session, independent of the sequence used.
Marcelo R.C. Dias, Roberto F. Simão, Francisco J.F. Saavedra, and Nicholas A. Ratamess
Ovid Technologies (Wolters Kluwer Health)
Abstract Dias, MRC, Simao, RF, Saavedra, FJF, and Ratamess, NA. Influence of a personal trainer on self-selected loading during resistance exercise. J Strength Cond Res 31(7): 1925–1930, 2017—The purpose of this study was to compare differences in muscle strength and self-selected resistance training intensities between trained subjects who trained under the supervision of a personal trainer (PT) and those who trained without supervision (WoPT). Twenty-one trained subjects, men (n = 12) and women (n = 9), completed 3 sessions (separated by 48 hours) in the following sequence: first session, self-selected intensity assessment consisting of performance of 3 sets of 10 repetitions for the leg press (LP), bench press (BP), leg extension (LE), and arm curl (AC) exercises with self-selected load; second session, a 1 repetition maximum (1RM) test to determine subjects' maximal strength in the 4 exercises; and third session, a 10RM test to determine the maximum load completed for 10 repetitions for each exercise. Self-selected training loads were significantly higher in PT compared with WoPT for the LP (by 15.6%), BP (by 26.6%), LE (by 12.1%), and AC (by 22.2%) exercises. Self-selected training loads expressed relative to 1RM and 10RM data were significantly higher in PT (49–59.5% of 1RM; 62.7–77.3% of 10RM) than WoPT (41–58.7% of 1RM; 58.7–76.2% of 10RM) with largest difference observed in the lower-body exercises. Ratings of perceived exertion values were significantly higher in PT compared with WoPT. The results of the present study indicated that supervised resistance training with a personal trainer was advantageous in trained subjects although self-selected loading was still considerably lower than 1RM and 10RM percentage values.
Diego Limberger Welter, Eduardo Borba Neves, and Francisco José Félix Saavedra
EDUFU - Editora da Universidade Federal de Uberlandia
With 23,398 fitness academies, catering for around seven million users, Brazil ranks second behind the United States in the number of units. The objective of this study is to delineate the profile of supervised physical activity practitioners in the three most southern states of Brazil (Parana, Santa Catarina, and Rio Grande do Sul), analyzing the reasons which lead them to choose a fitness service. Fitness academy clients were also surveyed in relation to their alcohol, tobacco and food supplement usage. Seven hundred and ninety-seven (797) people were evaluated by means of a questionnaire. Data was collected in 24 fitness academies (eight in each state) in the three most southern states of Brazil. It was observed that those who practiced exercise regularly at fitness academies smoked little, consumed few food supplements, and with (50.44%) of those surveyed stating that they consumed only moderate amounts of alcohol. The majority, (34.13%) of exercise practitioners in southern Brazil chose to go to the gym five times a week, (40.99%) went at night, with (40.56%) giving as their reason for practicing exercise as being a way to improve their health. The distance between their home and the gym was the most important reason in choosing a place to conduct training. Intense individual activities were the most practiced type of exercise, there being no statistical difference between the percentages in the three states.
José Vilaça-Alves, Nuno Miguel Freitas, Francisco José Saavedra, Christopher B. Scott, Victor Machado dos Reis, Roberto Simão, and Nuno Garrido
Walter de Gruyter GmbH
Abstract The aim of this study was to compare the values of oxygen uptake (VO2) during and after strength training exercises (STe) and ergometer exercises (Ee), matched for intensity and exercise time. Eight men (24 ± 2.33 years) performed upper and lower body cycling Ee at the individual’s ventilatory threshold (VE/VCO2). The STe session included half squats and the bench press which were performed with a load at the individual blood lactate concentration of 4 mmol/l. Both sessions lasted 30 minutes, alternating 50 seconds of effort with a 10 second transition time between upper and lower body work. The averaged overall VO2 between sessions was significantly higher for Ee (24.96 ± 3.6 ml·kg·min-1) compared to STe (21.66 ± 1.77 ml·kg·min-1) (p = 0.035), but this difference was only seen for the first 20 minutes of exercise. Absolute VO2 values between sessions did not reveal differences. There were more statistically greater values in Ee compared to STe, regarding VO2 of lower limbs (25.44 ± 3.84 ml·kg·min-1 versus 21.83 ± 2·24 ml·kg·min-1; p = 0.038) and upper limbs (24.49 ± 3.84 ml·kg·min-1 versus 21.54 ± 1.77 ml·kg·min-1; p = 0.047). There were further significant differences regarding the moment effect (p<0.0001) of both STe and Ee sessions. With respect to the moment × session effect, only VO2 5 minutes into recovery showed significant differences (p = 0.017). In conclusion, although significant increases in VO2 were seen following Ee compared to STe, it appears that the load/intensity, and not the material/equipment used for the execution of an exercise, are variables that best influence oxygen uptake.
Mauricio Assis Saldanha, José Vilaça-Alves, Gabriel Rodrigues Neto, Jefferson Da Silva Novaes, Francisco Saavedra, Victor Machado Reis, and Heloisa Thomaz Rabelo
Desafio Singular, Lda
<p>The aim of this study was to investigate the acute effect of resistance exercise performed at different intensities on the hemodynamics of normotensive men. The study included 10 normotensive and recreationally-trained men (25.40 ± 6.90 years) performed the following three experimental protocols in a randomized order: a) 60% of 8RM; b) 80% of 8RM; c) 100% of 8RM. All protocols performed six exercises (Leg Press, Vertical Bench Press, Leg Flexion, Close-Grip Seated Row, Leg Extension and Shoulder Press) with three sets of eight repetitions for each exercise. Systolic blood pressure (SBP), diastolic blood pressure (DBP), heart rate (HR) and double product (DP) were measured at rest, at the end of exercise and during the 60-minute post-exercise. The findings showed that there was a significant reduction in the faster SBP with a longer duration (<em>p</em>&lt; 0.0001) for the 100% of 8RM intensity, but without significant decreases in DBP for all intensities (<em>p</em>&gt; 0.05). There were significantly higher elevations in HR and DP for 100% of 8RM at all times (<em>p</em>&lt;0.0001). We conclude that high intensities (100% of 8RM) promote post-exercise hypotension with faster responses and greater duration and increase HR and DP in normotensive men.</p>
Ana C.G. Justo, Francisco J.F. Saavedra, Jose Vilaca-Alves, Claudio Rosa, Eduardo B. Neves, and Victor M. Reis
IEEE
Currently the physical exercise in whole body vibration platforms has become popular among people that frequenting gym and physiotherapy clinics. The objective of this study was to compare the oxygen consumption in the squat exercise performed at Smith Machine and squat performed on the vibration platform following the protocols usually referenced in both types of exercise (with load of 70% in the Smith Machine and unloaded on the vibration platform). The sample consisted of eight male subjects, with a mean age of 22.75 ± 2.05 years, an average body mass 74.50 ± 9.50kg, a stature of 1.79 ± 0.63m and estimated body fat percentage of 5.01 ± 0.94%. The volunteers performed two exercise sessions, one in the Smith Machine (AGSM) and the other on the vibration platform (AGPP). Each session consisted in 5 sets of 10 repetitions each, with a cadence of 40 beat.min-1. The load used in the exercise AGSM performance was 70% of 1RM and in the AGPP was used a vibration frequency of 50 Hz, during 60 seconds in high amplitude. The order of the sections was randomized, with seven days apart. The AGPP session presented VO2 absolute = 0.95 ± 0.21L/min, VO2 relative = 12.86 ± 2.43ml/kg/min, and HR = 93.69 ± 10.55 beats/min; and the AGSM session presented VO2 absolute = 1.33 ± 0.29 L/min, VO2 relative = 17.91 ± 2.70 ml/kg/min, and HR = 120.69 ± 14.21 beats/min. The VO2 and HR values of the AGSM session were significantly higher than that found in AGPP session.
Laura Guidetti, Cosme Franklim Buzzachera, Gian Pietro Emerenziani, Marco Meucci, Francisco Saavedra, Maria Chiara Gallotta, and Carlo Baldari
Public Library of Science (PLoS)
Speculation exists whether dance provides physiological stimuli adequate to promote health and fitness benefits. Unfortunately, research to date has not addressed the affective and exertional responses to dance. These responses are of interest as positive affective and exertional responses experienced during physical activity may play an important role in predicting adherence. The present study aims to examine the psychophysiological responses of different Salsa dance styles. Ten pairs of dancers performed two different structured lessons of Salsa dance, including Typical Salsa and Rueda de Casino lessons, and a non-structured Salsa dance at a night club. Physiological responses (i.e., percent of heart rate reserve; %HRR) were continuously assessed and perceived exertion and affective valence were rated every 15 min throughout the trials. %HRR responses differed between the Salsa dance styles (%HRR from 41.3 to 51.9%), and participants were dancing at intensities near their ventilatory threshold. Specifically, Typical Salsa lesson elicited lower %HRR responses than Rueda de Casino lesson (p < 0.05), but similar %HRR responses to Salsa dance at a night club condition (p > 0.05). Surprisingly, exertional (from 8 to 11) and affective (from +3 to +5) responses were unaffected by Salsa dance styles (p > 0.05). These data support that different Salsa dance styles provide physiological stimuli adequate to promote health and fitness benefits, and perhaps more importantly, produce pleasurable experiences, which in turn might lead to an increase in adherence to Salsa dancing which likely provides exercise-like health benefits.
Thalita Leite, Arlindo de Souza Teixeira, Francisco Saavedra, Richard D. Leite, Matthew R. Rhea, and Roberto Simão
Ovid Technologies (Wolters Kluwer Health)
Abstract Leite, T, de Souza Teixeira, A, Saavedra, F, Leite, RD, Rhea, MR, and Simão, R. Influence of strength and flexibility training, combined or isolated, on strength and flexibility gains. J Strength Cond Res 29(4): 1083–1088, 2015—The aim of this study was to analyze the strength and flexibility gains after 12 weeks of strength and flexibility training (FLEX), isolated or combined. Twenty-eight trained women (age = 46 ± 6.52 years; body mass = 56.8 ± 5.02 kg; height = 162 ± 5.58 cm; mean ± SD) were randomly divided into 4 groups: strength training (ST) (n = 7), FLEX (n = 7), combination of strength and flexibility (ST + FLEX) (n = 7), and combination of flexibility and strength (FLEX + ST) (n = 7). All groups were assessed before and after training for the sit and reach test, goniometry, and 10 repetition maximum in bench press (BP) and leg press (LP) exercises. The training protocol for all groups included training sessions on alternate days and was composed of 8 exercises performed at periodized intensities. The FLEX consisted of dynamic stretching performed for a total duration of 60 minutes. The results demonstrated significant strength gains in all groups in the LP exercise (FLEX: p = 0.0187; ST: p = 0.0001; FLEX + ST: p = 0.0034; ST + FLEX: p = 0.0021). All groups except the FLEX improved in BP strength (FLEX: p = 0.1757; ST: p = 0.0001; FLEX + ST: p = 0.0017; ST + FLEX: p = 0.0035). Statistical analyses did not show significant differences between groups; however, effect sizes demonstrated slightly different treatment effects for each group. Largest treatment effects were calculated for the ST group (LP: 2.72; BP: 1.25) and the lowest effects in the FLEX group (LP: 0.41; BP: −0.06). Both combination groups demonstrated lower effect sizes for both LP and BP as compared with the ST group. No significant differences in flexibility were seen in any group, in any of the comparisons (p > 0.05). In conclusion, these findings suggest that combining strength and FLEX is not detrimental to flexibility development; however, combined training may slightly reduce strength development, with little influence of order in which these exercises are performed.