Comparing the Effects of Two Different Strength Training Modes on 1 Rep Max Justin McCullick

Introduction Bodyweight (BW) training is defined as any exercise that uses the body as a means of resistance to perform work against gravity (Harrison, 2010). Can include calisthenics, jump training, Yoga (Harrison, 2010). Can be advantageous for those with compromised systems that do not fit into general fitness machines (Harrison, 2010). May be more accessible due to lack of needed equipment, and accessibility at home and at low cost. (Harrison, 2010) Lawerence, Shaw, and Shaw (2014) demonstrated that BW exercises can be a beneficial, and cost effective way to improve hemodynamics and prevent hypertension in individuals that are obese.

Introduction WBV Training is a method of training that utilizes continued vibrations combined with resistance training to provide an alternative to conventional methods (Osawa, Oguma, & Onishi, 2011). Research is inconclusive on whether or not it provides significant improvements (Ronnestad, Holden, Samnoy, and Paulsen, 2012; Osawa, Oguma, & Onishi, 2011; Ronnestad, 2009). Osawa et al. (2011) found that after 12 weeks of WBV exercise compared to bodyweight alone does not provide meaningful change to bone-free lean body mass or muscle performance in healthy young adults. Another study found some success. In a study by Ronnestad et al. (2012), they found that WBV acutely increase peak power output in powerlifters, but is found no difference when 1 Rep Max on a parallel squat was measured.

Introduction The vibration frequencies have been examined and it has been found that vibration frequencies of 50 hz increases peak average power in trained and untrained individuals. Frequencies lower than this did not affect the individuals (Ronnestad, 2009). Research has been conducted to examine the effects of WBV but little has been done concerning the effects of this mode of training on individuals with compromised systems (e.g. intellectual disability, neuromuscular condition).

Purpose The purpose of this study is to compare the effect of whole body vibration (WBV) on muscular strength as measured by one rep max, to that of body weight exercise training on an individual with a cognitive disability.

Hypothesis Based on the aforementioned research, I hypothesize that bodyweight training alone will have a greater positive impact on one rep max scores than whole body vibration.

Methods Subject is a 31 year old male. Individual has a cognitive Impairment Method of training was randomized. 2 weeks of one mode, Post test, 2 weeks of second mode, Post test. Independent Variable is Type of Training Two levels: Body weight and Whole Body Vibration Dependent Variable is the 1 rep max in Bench Press.

Methods Core Exercises Exercise Program Description Sheet Staff Name: Justin McCullick Date Implemented: 10/4/16 Date Reviewed: Client Name: Randy Disability: Intellectual Disability Recommended Exercises: Core Exercises Modified Push ups Tricep Dips Squats Forward Lunges Front Bridge Exercises chosen to work muscle groups related to Bench press Other exercises chosen to create a well rounded program. Muscle Group Exercise Program Description Long Range Goal Pectorals, Triceps   Quadriceps, Hamstrings, Gluteus Maximus Core Aerobic Endurance Push ups, Tricep Extension, High Planks, Low Planks Squats, Squat Jumps, Forward Lunges, Side Lunges Russian Twists, Curl-ups, supermans, side bridges, front bridges Running, Cycle Ergometer, Water Aerobics Perform 3 sets of 10 of each exercise. High planks and Low planks 3 sets of 30 seconds Pick 2 exercises each session, perform 3 sets of 10. Pick 1 exercise each session. Perform 3 sets of 10 Russian Twists are performed by sitting on the ground with your torso elevated into a v position, and shoulders off the ground. He then rotates side to side touching the ground with both hands. Pick one exercise and perform 20 minutes with 5 minute warm-up and cool down. 10 minute interval training. He must pick a different one each week. He cannot pick the same exercise two weeks in a row. Improve muscular strength and endurance for swimming and health related fitness. Perform functional health related skills that will help his lower body endurance for swimming. Assist his stability and Health related fitness. Also help functional Fitness for his job. Assist in weight management and improve endurance for swimming.

Methods Bodyweight + Whole Body Vibration Bodyweight Training Exercises were given each week. 3 sets of 10 repetitions 1 minute of rest given between each set 2 minutes of rest given between each exercise Warm-up and Cool downs consisted of walking, running, and biking. Exercises were completed 3 sets of 10 repetitions Completed with feet or hands on vibration plate Protocol for vibration machine was 30 hz, for 30 seconds. 1 minute of rest was given between each set Warm-up and Cool downs consisted of walking, running, and biking.

Pre Test - No Training 9/20/16 Results   One Rep BP Max (lbs) Pre Test - No Training 9/20/16 120 Post Test - BW 10/25/16 135 Post Test - WBV 11/18/16

Results Bench Press One Rep Max Pre Test Score = 120 lbs No previous training Mid Test Score = 135 lbs After 2 weeks of bodyweight only Post Test Score = 135 lbs After 2 weeks of WBV + Bodyweight Utilized Olympic Bar and Bench Same equipment was used for all of the maxes 5 minute treadmill warm-up used before each max out. Difference between Pre and Body weight One Rep Max 15 lbs Difference between Bodyweight and WBV One Rep Max 0 lbs Need to find a way to compare the two differences.

Discussion A greater change between the pre-test max and the one rep max after the BW training Appeared to be no change with WBV. WBV training may not be a preferable mode to BW training. Original change from pre-test max to the first One Rep Max could be attributed to neural adaptations More research is needed with a larger sample size and more time for training. Time may have been a limiting factor, the number of weight training sessions with each mode may not have been sufficient to create a change in one rep max.

Limitations Limited amount of time to collect data Only able to strength train for two sessions with each mode of training. One participant Future Research should look at research designs that utilize a larger sample size of individuals with Intellectual Disability.

References References Harrison, J.S., (2010). Bodyweight training: a return to basics. National Strength and Conditioning Association, 22(2), 52-55. Lawerence, K. E., Shaw, I., & Shaw, B. S. (2014). Hemodynamic changes in normotensive overweight and obese individuals following home-based calisthenics training. African Journal for Physical, Health Education, Recreation and Dance, September (Supplement 2), 82-90. Osawa, Y., Oguma, Y., & Onishi, S. (2011). Effects of whole-body vibration training on bone-free lean body mass and muscle strength in young adults. Journal of Sports Science and Medicine, 10, 97-104. Ronnestad, B. R., (2009). Acute effects of various whole-body vibration frequencies on lower-body power in trained and untrained subjects. Journal of Strength and Conditioning Research, 23(4), 1309-1315. Ronnestad, B. R., Holden, G., Samnoy, L. E., & Paulsen, G. (2012). Acute effect of whole-body vibration on power, one-repetition maximum, and muscle activation in power lifters. Journal of Strength and Conditioning Research, 26(2), 531-539.