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A Review of the 2004 ACSM Conference
Part 2: Training and Testing Studies

By Dr. John M Berardi, Ph.D.
First published at www.t-nation.com, July, 28, 2004.

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Rejoice fitness and performance geeks! Here's another big batch of interesting research abstracts from this year's big ACSM shindig!

Interesting Training Studies

1) Topic: Whole Body Vibration
Authors: Patricia Burns and colleagues from the University of Miami
Abstract #: 2380

No, no, this isn’t what you think. Although T-Nation contributor Dave Barr is
always mumbling about some special vibration apparatus he has at home, I think this study focuses on something different. Vibration platforms are becoming popular training devices as of late and you may have seen ads for them in your favorite (or least favorite) muscle magazine. This is for good reason as vibration platforms provide a unique neuromuscular stimulus that's been shown to improve muscle strength and mobility.

In this study, nine men and women stood on a laboratory vibration platform at various frequencies for a total of six minutes. Immediately prior to and after the vibration period, subjects were measured for heart rate, skin temperature, lower body flexibility and isokinetic strength. Interestingly, vibration training improved flexibility during a sit and reach test (+5 inches). Heart rate was also greater after vibration. In addition, peak isokinetic force was improved during knee flexion and extension exercise.

Along with the numerous other studies showing improvements in various
performance parameters including vertical jump height, this study lends support to the idea that vibration training may be an important adjunct training modality for elite athletes. Just be sure not to let Dave Barr invite you over for "vibration training" at his "gym."

2) Topic: Optimal Loading and Power Clean
Authors: Tom Journell and colleagues from the University of Wisconsin — River Falls
Abstract #: 1434

During conventional weight lifting exercise, maximal power output is usually
achieved when moving loads of 30-40% 1RM at a maximal velocity. However, the optimal load to maximize power output in the Olympic lifts isn't often discussed.

In this study, ten resistance trained men performed a 1RM power clean. Power output was recorded using a measurement system that records load, bar displacement, and displacement speed, calculating a value for power output. One week later, subjects returned to the lab and performed power cleans at 25%, 40%, 55%, 70% and 85% 1RM. It should be no surprise that the 100% RM power clean produced the most power.

Therefore, unlike with traditional weight lifting exercise, power cleans
performed at or near 100% 1RM yield the greatest power output.

3) Topic: Exercise and Estrogen
Authors: Ann Bentz and colleagues from the University of Northern Colorado
Abstract #: 1445

Estrogen (in men and women) is inactivated/metabolized in the body by three different pathways. Estrogen can be hydroxylated to 2-Hydroxyestrone, an estrogen metabolite with weak estrogenic activity. Estrogen can also be
hydroxylated to 4- and/or 16-Hydroxyestrone, both estrogen metabolites with
significant estrogenic activity. Furthermore, these metabolites have been
implicated in several estrogen-related cancers. It's been proposed that the ratio of estrogen metabolites (2/16) can predict risk for estrogen-related cancer (breast in women and potentially prostate in men). While certain nutritional supplements (indole-3-carbinol) can shunt estrogen preferentially through the 2 pathways, researchers have been looking
for other ways to improve the 2/16 ratio.

In this study, 77 women kept diet and an exercise log for two weeks; at the end of the two weeks the urinary ratio of estrogen metabolites was collected. It was found that as exercise volume increased, so did the 2/16 ratio. In other words, exercise can preferentially metabolize estrogen to its weaker cousin, reducing the risk of breast or other estrogen-related cancers.

4) Topic: Exercise and Energy Expenditure
Authors: Martha Henley and colleagues from the University of Virginia
Abstract #: 1896

Debates have raged on regarding whether single set or multiple set resistance training protocols are optimal for improving muscle mass, strength, and/or body composition. While this study doesn’t definitively answer the question, what it does is measure the energy expenditure during and after weight training using a one set or a three set protocol.

In the study, six women and two men were measured during a non-exercise day, during a training day consisting of one set of ten different exercises (10RM), and during a training day consisting of three sets of ten exercises (10RM). During the one set trial a total of 111kcal were expended (exercise plus two hour EPOC) while in the three set trial, 259 kcal were expended (exercise plus two hour EPOC).

From these data alone it would appear that consistently performing higher volume workouts would, if nothing more, increase energy expended and, over time, help improve body composition to a greater extent than one set protocols.

5) Topic: Sprint Intervals and Muscle Adaptations
Authors: Kirsten Burgomaster and colleagues from McMaster University
Abstract #: 0152

New research is showing that endurance performance can be dramatically improved with very high intensity anaerobic work. In a previous study from this group, six bouts of very high intensity interval sprinting (4-7 Wingate sprints per session) conducted over two weeks (three times per week for two weeks) improved time to exhaustion at 80% of VO2 max by an almost unbelievable amount (baseline time to exhaustion = 25 minutes; post training time to exhaustion = 51 minutes).

In this study, the same researchers duplicated the prior training protocol and this time measured both metabolic adaptations and changes in time trial performance. In eight men, high intensity sprint training improved resting muscle glycogen by 53%, improved maximal activity of several aerobic and anaerobic enzymes, reduced the amount of lactic acid produced during exercise and improved time trial performance (+10.4%) and average power produced (+25W) during the time trial.

If you’ve ever done a Wingate, you’ll understand just how brutal this protocol
is. However, this kind of hard work pays off with some unbelievable performance gains.

6) Topic: Kaatsu Resistance Training and Muscle Size
Authors: Takashi Abe and colleagues from the Tokyo Metropolitan University
Abstract #: 2389

In perhaps one of the weirdest studies of the conference, a Japanese method of training called Kaatsu was studied. Proponents of Kaatsu training suggest that the dynamic exercise of a muscle group that’s been occluded (with a pressure of 160mmHg) can improve the hypertrophic response to exercise. (In other words, they partially blocked the flow of blood with little band thingies.)

In this particular study, eleven men performed low intensity squat and leg curl training twice daily for twelve days. The subjects used 20% of their 1RM for three sets of twelve reps for each of the exercises. Six of the eleven men had the active muscle group occluded during exercise and five of the eleven men exercised without occlusion. After 12 weeks, squat and leg curl strength increased by 19 and 24% in the occlusion group and 14 and 1% in the non-occlusion group. Also, the thigh and gluteus maximus muscle volume (as measured by MRI) increased by 6.9 and 9.6% in the occlusion group and only 0.1 and 0.2% in the non-occlusion group.

If you’ve got a blood pressure cuff and some pink dumbbells, give this type of training a shot and let us know how it works out. Just don’t do it on neck day.

Interesting Gene Studies

7) Topic: Genes, Obesity, and Endurance Success
Authors: Noriyuki Fuku and colleagues from the National Institute of Health and Nutrition in Japan
Abstract #: 0273

When an individual has a single alteration in a gene that makes their genetic code look slightly different than the average gene (called wild-type), it's said they have a single nucleotide polymorphism (SNP). Some SNP's lead to health or physical challenges, some SNP's lead to health or physical advantages, and some SNP's cause no change in these parameters. Others become X-men and have laser beam eyes and stuff. (Okay, not really.) Currently, a lot of research is going on to identify which SNP's (genotypes) are related to which physical characteristics (phenotypes).

In this study, the authors examined SNP's in the mitochondrion of 96 obese
individuals and 96 elite endurance runners. What they found was that certain SNP's are observed in both populations.

This is an interesting observation because it provides evidence that certain genetic SNP's may allow for greater mitochondrial efficiency and therefore better aerobic capacity in endurance athletes. However, this very advantage, when combined with a sedentary lifestyle, can easily promote obesity because of a clear propensity to be very energy efficient during daily activity (or inactivity for that matter).

8) Topic: Genes, Weight Training and Strength
Authors: Barbara Nicklas and colleagues from Wake Forest University School of Medicine
Abstract #: 0275

Recently, a polymorphism of the ACE system (the angiotensin-converting enzyme or ACE converts angiotensin I to angiotensin II) has been linked with athletic performance. When the enzyme is more active, more angiotensin II is made, angiotensin II having powerful growth properties. When the enzyme less active, less angiotensin II is made. Scientists believe that those with more active ACE tend to be better at strength activities while those with less active ACE tend to be better at endurance activities.

In this study, 211 older individuals participated in an 18 month exercise
program using both weight training and walking. In the end, those with specific SNP's of the ACE system saw improved strength gains vs. the other individuals without this SNP.

This is interesting because it provides a clear link between gains seen during a training program and a specific genetic makeup. Keep your eyes open since in the next few years, you’ll see lots of new data on associations like these.

Interesting Lifestyle Studies

9) Topic: Massage and Muscle Recovery
Authors: Peter Tidus and colleagues from Wilfrid Laurier University
Abstract #: 0131

Three days prior to a half-marathon race as well as one day before, four days and seven days after, twelve subjects were tested for quadriceps muscle strength, muscle swelling and muscle soreness. One day and four days after the half-marathon, subjects received 30 minutes of massage.
Apparently, the massage therapy had no impact on recovery of muscle strength, muscle swelling or muscle soreness. This again raises the age-old scientific debate, although athletes seem to perceive a benefit from massage therapy, what does it actually do?

10) Topic: Magnetic Therapy and Delayed Onset Muscle Soreness
Authors: Alan Mikelsky and colleagues from IUPUI
Abstract #: 0133

Before a novel eccentric, muscle-damaging exercise bout and every day for seven days, subjects were assessed for pain perception, elbow flexibility, maximal strength and upper arm girth. During the seven day post-exercise period, 20 subjects wore a magnetic armband designed to reduce muscle soreness or a placebo armband. The magnetic armband did nothing. Big surprise.

11) Topic: Macronutrients and Blood Pressure
Authors: John Strong and colleagues from Brigham Young University
Abstract #: 0689

While people usually associate high blood pressure with sodium intake, this interesting study examined relationships between dietary intake and blood pressure in 284 women.

In the study, the authors found that blood pressure was correlated with both dietary sugar and dietary fat intake. Interestingly, as percent fat went down, blood pressure went up. Likewise (and probably related), as percent sugar intake went up, blood pressure went up.

t’s a shame that carbs in general are getting a bad rap lately since it appears that sugar is the real enemy (outside of the exercise window, of course).

12) Topic: Television and Blood Pressure
Authors: Jared Tucker and colleagues from Brigham Young University
Abstract #: 0690

The same research group examined the relationships between TV watching (as an index of sedentary living) and blood pressure.

In the study, 283 women were separated into three groups: infrequent viewers watched less than an hour per day, moderate viewers watched from one to three hours per day and frequent viewers watched greater than three hours per day. The women watching >3 hours per day had the highest blood pressure readings of the three groups. It also appeared that the moderate viewers had greater blood pressure readings as compared to the infrequent viewers.

And some people wonder why they can’t seem to find the time to exercise.

Interesting Equipment Studies

13) Topic: Measurement of Metabolic Rate
Authors: Thomas Storer and colleagues at California State University
Abstract #: 1708

The MedGem is a handheld device reported to easily and accurately measure metabolic rate in clinical settings. In this study, the MedGem was tested against three indirect calorimetric devices, indirect calorimetry being the laboratory gold standard of metabolic measurement.

In the 51 men and women studied, the MedGem was shown to be an accurate testing device for estimating metabolic rate to within 10-42 kcal per day (based on the measurement tool compared). And to add to this study, abstract #1712 demonstrated that the MedGem was not only valid but it was also reliable, with duplicate measurements within 10kcal of the other.

Now you diehards can measure metabolic rate at home.

14) Topic: Elliptical Exercise and Energy Expenditure
Authors: Kristen Oja and colleagues at Eastern Oregon University
Abstract #: 1709

Is it me or do those elliptical trainers all seem to overestimate energy
expenditure? I mean, ripping out 1000kcal an hour on the elliptical seems a
breeze compared to 1000kcal/hr on the treadmill or bike. The authors of this
study apparently felt the same way and decided to test this theory out.

In this study, 15 men and women completed three exercise trials on the
elliptical trainer, each trial at a different incline. During these sessions,
indirect calorimetry was used to predict energy expenditure and this measurement was compared to the reported expenditure on the elliptical machine. When all the data were analyzed, the results demonstrated that the elliptical readout overestimated energy expenditure by 26% at all inclines.

And not only does this study cast an accusatory glance at elliptical
manufacturers, the results presented in abstract #1722 show that in a different population, elliptical machines overestimate energy expenditure by 33%.

I’ve got an idea for those of you who want to make lots of money. Give a
middle-aged population a cushy, fancy exercise toy, lie about how many calories they’re burning, make lots of dough and deal with the consequences later. Oh wait, that idea’s already been taken!

Interesting Hormone Studies

15) Topic: Testosterone and Atherogenesis
Authors: Christian Roberts and colleagues from Charles Drew University
Abstract #: 0991

While Testosterone use increases muscle mass and strength, the effects on cardiovascular risk are controversial.

In this study, 121 men received varying doses of Testosterone (25, 50, 125, 300, or 600mg) weekly for 20 weeks. Several markers of atherogenesis were measured to determine cardiovascular disease risk.

In the end, there were no associations between atherogenesis markers and Testosterone supplementation. Of course, this doesn’t mean that Testosterone supplementation is always safe. It simply means one index of cardiovascular risk is unaffected.

16) Topic: Testosterone and C-Reactive Protein
Authors: Fergal Grace and colleagues from the University of Glamorgan
Abstract #: 1156

C-Reactive Protein is a protein in the blood that reflects acute inflammation.
Elevated concentrations of this protein are considered by many to be a risk
factor for coronary artery disease, although it’s not known whether this protein is simply a marker for disease or it can cause atherosclerotic disease.

In this study, ten steroid using bodybuilders were compared to ten non-steroid using bodybuilders and eight controls. It was found that steroid using bodybuilders had elevated concentrations of C-Reactive Protein. Whether this has a long-term effect on vascular health is unknown.

17) Topic: Testosterone: Cortisol Ratio and Weightlifting Performance
Authors: Michael Hartman and colleagues from the University of Oklahoma
Abstract #: 2389

Coaches and sports scientists have long searched for a reproducible marker of training stress and performance ability. This would allow coaches to monitor athletes in an objective way and optimize training systems to produce consistent and superior results.

In this study, researchers attempted to monitor and adjust the training of elite weightlifters in order to optimize the T:C ratio and ultimately, performance. Seven male US weightlifters trained with a two week build-up period (92 reps/week with a mean intensity of 85%), a two week overload period (188 reps/week with a mean intensity of 95%), and a four week reduced volume period (75 reps/week with a mean intensity of 80%). Baseline T:C was 28. T:C after two weeks of high intensity overload the ratio reduced to 23. After four weeks of reduced volume, T:C was 41. After the four week period, subjects all saw improvements in 1RM snatch and 1RM clean and jerk performance and five of the seven reported 5kg increases since their last competition.

I can’t say whether this study supports the use of T:C in planning training
cycles or whether it simply supports the use of a proper, well planned taper.
Either way, it appears that scientists are closer to finding ways to enhance
training and competition through a combination of time tested training ideas and more recent physiological measures.

The Finish Line

Wave the checkered flag, it's over! I hope you learned something from this
year's ACSM conference from Indy. I must now retire to the winner's circle and let beautiful girls pour champagne over my head. It's a living.