Effects of power resistance training program with elastic bands on body composition, muscle strength and physical function in older women
Keywords:
Resistance training, Variable resistance, Functional capacity, Elder people, FemaleAbstract
The aim of this study was to investigate the effects of a power-strength resistance program with elastic bands on body composition, physical function, and muscle strength in older women. For such purpose, a randomized controlled trial with a pre-post-intervention design was conducted. Thus, 58 healthy, physically independent, sedentary women, aged 65-85 years, were randomly allocated to the intervention (n = 28) or control group (n = 30). Measurements of body composition (total mass, total fat mass, total skeletal-muscle mass, and body fat percentage), isokinetic muscle strength of knee flexors and extensors (at 60º/second and 180º/second), and physical performance (flexibility, agility/dynamic balance, and mobility) were taken pre-intervention and after 20 weeks of a power-strength protocol (light loads at maximum speed) with elastic bands consisting of 42 sessions (including familiarization) of between 80 and 90 minutes, with six exercises per session. The intensity was controlled with the OMNI-RES scale of perceived exertion. An analysis of variance (ANOVA) and covariance (ANCOVA) was carried out. All parameters of physical function, isokinetic strength, and body composition significantly improved (p < .05) in the intervention group, except the muscle mass and the knee flexion strength at 60º/sec, on which no statistical difference was observed (p > .05). All the variables got worsened or did not change in the control group. A resistance program with elastic bands using light loads and performing at maximum speed can reverse the deterioration in body composition, muscle strength, and physical function, and offer significant physical benefits in sedentary older women.
Downloads
References
American College of Sports Medicine, Chodzko-Zajko, W. J., Proctor, D. N., Fiatarone Singh, M. A., Minson, C. T., Nigg, C. R., Salem, G. J. and Skinner, J. S. (2009). American College of Sports Medicine position stand. Exercise and physical activity for older adults. Medicine and Science in Sports and Exercise, 41(7), 1510-1530. https://doi.org/10.1249/MSS.0b013e3181a0c95c
Bautista, I. J., Chirosa, I. J., Chirosa, L. J., Martín, I., González, A. and Robertson, R. J. (2014a). Development and validity of a scale of perception of velocity in resistance exercise. Journal of Sports Science & Medicine, 13(3), 542-549.
Bautista, I. J., Chirosa, I. J., Tamayo, I. M., González, A., Robinson, J. E., Chirosa, L. J. and Robertson, R. J. (2014b). Predicting power output of upper body using the OMNI-RES Scale. Journal of Human Kinetics, 44, 161-169. https://doi.org/10.2478/hukin-2014-0122
Bassey, E. J., Fiatarone, M. A., O'Neill, E. F., et al. (1992). Leg extensor power and functional performance in very old men and women. Clinical Science,82, 321-327. https://doi.org/10.1042/cs0820321
Bennell, K., Dobson, F. and Hinman, R. (2011). Measures of physical performance assessments: Self‐Paced Walk Test (SPWT), Stair Climb Test (SCT), Six‐Minute Walk Test (6MWT), Chair Stand Test (CST), Timed Up & Go (TUG), Sock Test, Lift and Carry Test (LCT), and Car Task. Arthritis Care & Research, 63(S11), S350-S370. https://doi.org/10.1002/acr.20538
Borde, R., Hortobágyi, T. and Granacher, U. (2015). Dose-response relationships of resistance training in healthy old adults: a systematic review and meta-analysis. Sports Medicine, 45(12), 1693-1720. https://doi.org/10.1007/s40279-015-0385-9
Bottaro, M., Machado, S. N., Nogueira, W., Scales, R. and Veloso, J. (2007). Effect of high versus low-velocity resistance training on muscular fitness and functional performance in older men. European Journal of Applied Physiology, 99(3), 257-264. https://doi.org/10.1007/s00421-006-0343-1
Brady, A. O., Straight, C. R. and Evans, E. M. (2014). Body composition, muscle capacity, and physical function in older adults: an integrated conceptual model. Journal of Aging and Physical Activity, 22(3), 441-452. https://doi.org/10.1123/JAPA.2013-0009
Byrne, C., Faure, C., Keene, D. J. and Lamb, S. E. (2016). Ageing, muscle power and physical function: a systematic review and implications for pragmatic training interventions. Sports Medicine, 1-22. https://doi.org/10.1007/s40279-016-0489-x
Chodzko-Zajko, W. J., Proctor D. N., Fiatarone Singh, M. A., Minson, C. T., Nigg, C. R., Salem, G. J. and Skinner J. S. (2009). Exercise and physical activity for older adults. Medicine and Science in Sports and Exercise, 41, 1510-1530. https://doi.org/10.1249/MSS.0b013e3181a0c95c
Chupel, M. U., Direito, F., Furtado, G. E., Minuzzi, L. G., Pedrosa, F. M., Colado, J. C., … Teixeira, A. M. (2017). Strength training decreases inflammation and increases cognition and physical fitness in older women with cognitive impairment. Frontiers in Physiology, 8. https://doi.org/10.3389/fphys.2017.00377
Clark, B. C. and Manini, T. M. (2012). What is dynapenia? Nutrition, 28(5), 495-503. https://doi.org/10.1016/j.nut.2011.12.002
Coelho-Júnior, H. J., de Oliveira Gonçalvez, I., Sampaio, R. A. C. et al. (2019). Periodized and non-periodized resistance training programs on body composition and physical function of older women. Experimental Gerontology, 121, 10-18. https://doi.org/10.1016/j.exger.2019.03.001
Cohen, J. (2013). Statistical power analysis for the behavioral sciences. Academic press. https://doi.org/10.4324/9780203771587
Colado, J. C., Garcia-Masso, X., Pellicer, M., Alakhdar, Y., Benavent, J. and Cabeza-Ruiz, R. (2010). A comparison of elastic tubing and isotonic resistance exercises. International Journal of Sports Medicine, 31(11), 810-817. https://doi.org/10.1055/s-0030-1262808
Colado, J. C., Garcia-Masso, X., Triplett, N. T., Calatayud, J., Flandez, J., Behm, D. and Rogers, M. E. (2014). Construct and concurrent validation of a new resistance intensity scale for exercise with Thera-Band® elastic bands. Journal of Sports Science & Medicine, 13(4), 758-766.
Colado, J. C., Pedrosa, F. M., Juesas, A., Gargallo, P., Carrasco, J. J., Flandez, J., Chupel, M. U., Teixeira, A. M. and Naclerio, F. (2018). Concurrent validation of the OMNI-Resistance Exercise Scale of perceived exertion with elastic bands in the elderly. Experimental Gerontology, 103, 11-16. https://doi.org/10.1016/j.exger.2017.12.009
Colado, J. C. and Triplett, N. T. (2008). Effects of a short-term resistance program using elastic bands versus weight machines for sedentary middle-aged women. Journal of Strength and Conditioning Research, 22(5), 1441-1448. https://doi.org/10.1519/JSC.0b013e31817ae67a
da Rosa Orssatto, L. B., Cadore, E. L., Andersen, L. L. and Diefenthaeler, F. (2019). Why fast velocity resistance training should be prioritized for elderly people. Strength & Conditioning Journal, 41(1), 105-114. https://doi.org/10.1519/SSC.0000000000000407
de Resende-Neto, A. G., Andrade, B. C. O., Cyrino, E. S., Behm, D. G., De-Santana, J. M. and Da Silva-Grigoletto, M. E. (2019). Effects of functional and traditional training in body composition and muscle strength components in older women: A randomized controlled trial. Archives of gerontology and geriatrics, 84, 103902. https://doi.org/10.1016/j.archger.2019.103902
Duncan, P. W., Weiner, D. K., Chandler, J. and Studenski, S. (1990). Functional reach: a new clinical measure of balance. Journal of gerontology, 45(6), M192-M197. https://doi.org/10.1093/geronj/45.6.M192
Dvir, Z. (2004). Isokinetics: muscle testing, interpretation, and clinical applications. Edinburgh; New York: Churchill Livingstone.
Eurostat (2020). Population structure and ageing. European Statistics. Data extracted in August 2020. Retrieved from: http://ec.europa.eu/eurostat/statistics-explained/index.php/Population_structure_and_ageing#The_share_of_elderly_people_continues_to_increase
Evans, W. J., Paolisso, G., Abbatecola, A. M., Corsonello, A., Bustacchini, S., Strollo, F. and Lattanzio, F. (2010). Frailty and muscle metabolism dysregulation in the elderly. Biogerontology, 11(5), 527-536. https://doi.org/10.1007/s10522-010-9297-0
Fritz, N. B., Juesas, A., Colado, J. C., Gargallo, P., Calatayud, J., Fernández-Garrido, J. and Rogers, M. E. (2018). Positive effects of a short-term intense elastic resistance training program on body composition and physical functioning in overweight older women. Biological Research for Nursing, 20(3), 321-334. https://doi.org/10.1177/1099800418757676
Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D. and Ryan, E. D. (2019). Resistance training for older adults: position statement from the national strength and conditioning association. Journal of Strength & Conditioning Research, 33(8). https://doi.org/10.1519/JSC.0000000000003230
Gargallo, P., Colado, J. C., Juesas, A. et al. (2018). The effect of moderate-versus high-intensity resistance training on systemic redox state and DNA damage in healthy older women. Biological research for nursing, 20(2), 205-217. https://doi.org/10.1177/1099800417753877
Gray, M., Powers, M., Boyd, L. and Garver, K. (2018). Longitudinal comparison of low- and high-velocity resistance training in relation to body composition and functional fitness of older adults. Aging Clinical and Experimental Research, 30, 1465-1473. https://doi.org/10.1007/s40520-018-0929-6
Henwood, T. R, Riek S. and Taaffe D.R. (2008). Strength versus muscle power-specific resistance training in community-dwelling older adults. Journals of Gerontology Series A Biological Sciences and Medical Sciences, 63, 83-91. https://doi.org/10.1093/gerona/63.1.83
Holmes, J., Powell-Griner, E., Lethbridge-Cejku, M. and Heyman, K. (2009). Aging differently: Physical limitations among adults aged 50 years and over: United States, 2001-2007. NCHS data brief, (20), 1-8. https://doi.org/10.1037/e665252010-001
Huang, S.-W., Ku, J.-W., Lin, L.-F., Liao, C.-D., Chou, L.-C. and Liou, T.-H. (2017). Body composition influenced by progressive elastic band resistance exercise of sarcopenic obesity elderly women: a pilot randomized controlled trial. European Journal of Physical and Rehabilitation Medicine, 53(4), 556-563.
Kramer, J. F. (1990). Reliability of knee extensor and flexor torques during continuous concentric-eccentric cycles. Archives of Physical Medicine and Rehabilitation, 71(7), 460-464.
Leite, J. C., Forte, R., de Vito, G., Boreham, C. A. G., Gibney, M. J., Brennan, L. and Gibney, E. R. (2015). Comparison of the effect of multicomponent and resistance training programs on metabolic health parameters in the elderly. Archives of Gerontology and Geriatrics, 60(3), 412-417. https://doi.org/10.1016/j.archger.2015.02.005
Leyva A., Balachandran A. and Signorile J. F. (2016). Lower-body torque and power declines across six decades in three hundred fifty-seven men and women: A cross-sectional study with normative values. Journal of Strength and Conditioning Research 30, 141-158. https://doi.org/10.1519/JSC.0000000000001083
Liao, C.-D., Tsauo, J.-Y., Huang, S.-W., Ku, J.-W., Hsiao, D.-J. and Liou, T.-H. (2018). Effects of elastic band exercise on lean mass and physical capacity in older women with sarcopenic obesity: a randomized controlled trial. Scientific Reports, 8(1), 2317. https://doi.org/10.1038/s41598-018-20677-7
Lohman, M., Tallroth, K., Kettunen, J. A. and Marttinen, M. T. (2009). Reproducibility of dual-energy x-ray absorptiometry total and regional body composition measurements using different scanning positions and definitions of regions. Metabolism: Clinical and Experimental, 58(11), 1663-1668. https://doi.org/10.1016/j.metabol.2009.05.023
Lord, J. P., Aitkens, S. G., McCrory, M. A. and Bernauer, E. M. (1992). Isometric and isokinetic measurement of hamstring and quadriceps strength. Archives of Physical Medicine and Rehabilitation, 73(4), 324-330. https://doi.org/10.1016/0003-9993(92)90004-G
Manini, T. M., Visser, M., Won-Park, S., Patel, K. V., Strotmeyer, E. S., Chen, H., … Harris, T. B. (2007). Knee extension strength cutpoints for maintaining mobility. Journal of the American Geriatrics Society, 55(3), 451-457. https://doi.org/10.1111/j.1532-5415.2007.01087.x
Martins, W. R., de Oliveira, R. J., Carvalho, R. S., de Oliveira Damasceno, V., da Silva, V. Z. M. and Silva, M. S. (2013). Elastic resistance training to increase muscle strength in elderly: a systematic review with meta-analysis. Archives of Gerontology and Geriatrics, 57(1), 8-15. https://doi.org/10.1016/j.archger.2013.03.002
Moreira, N. B., Rodacki, A. L. F., Pereira, G. and Bento, P. C. B. (2018). Does functional capacity, fall risk awareness and physical activity level predict falls in older adults in different age groups? Archives of Gerontology and Geriatrics, 77, 57-63. https://doi.org/10.1016/j.archger.2018.04.002
Oesen, S., Halper, B., Hofmann, M., Jandrasits, W., Franzke, B., Strasser, E.-M., … Wessner, B. (2015). Effects of elastic band resistance training and nutritional supplementation on physical performance of institutionalised elderly- A randomized controlled trial. Experimental Gerontology, 72, 99-108. https://doi.org/10.1016/j.exger.2015.08.013
Orssatto, L. B., Cadore, E. L., Andersen, L. L. and Diefenthaeler, F. (2019). Why fast velocity resistance training should be prioritized for elderly people. Strength and Conditioning Journal, 1-10. https://doi.org/10.1519/SSC.0000000000000407
Prior, B. M., Cureton, K. J., Modlesky, C. M., Evans, E. M., Sloniger, M. A., Saunders, M. and Lewis, R. (1997). In vivo validation of whole-body composition estimates from dual-energy X-ray absorptiometry. Journal of Applied Physiology, 83(2), 623-630. https://doi.org/10.1152/jappl.1997.83.2.623
Radaelli, R., Brusco, C. M., Lopez, P., Rech A., Machado C. L., Grazioli R., Muller, D. C., Cadore, E.L. and Pinto R. S. (2018). Higher muscle power training volume is not determinant for the magnitude of neuromuscular improvements in elderly women. Experimental Gerontology, 110, 15-22. https://doi.org/10.1016/j.exger.2018.04.015
Reid, K. F, Callahan, D. M., Carabello, R.J., et al. (2008) Lower extremity power training in elderly subjects with mobility limitations: a randomized controlled trial. Aging Clinical and Experimental Research, 20, 337-343. https://doi.org/10.1007/BF03324865
Reid, K. F. and Fielding R. (2012). Skeletal muscle power: A critical determinant of physical functioning in older adults. Exercise and Sport Sciences Reviews, 40, 4-12. https://doi.org/10.1097/JES.0b013e31823b5f13
Reid, K.F., Martin, K.I., Doros, G., Clark, D. J., Hau, C., Patten, C., Phillips, E. M., Frontera W.R. and Fielding R. A. (2015). Comparative effects of light or heavy resistance power training for improving lower extremity power and physical performance in mobility-limited older adults. Journals of Gerontology Series A Biological Sciences and Medical Sciences, 70, 374-380. https://doi.org/10.1093/gerona/glu156
Rikli, R. E., & Jones, C. J. (2013). Senior fitness test manual. Human kinetics.
Sander M., Oxlund B., Jespersen A., Krasnik A. Mortensen E. L., Westendorp R. G. J. and Rasmussen, L.J. (2015). The challenges of human population ageing. Age and Ageing, 44, 185-187. https://doi.org/10.1093/ageing/afu189
Snow, C. J. and Blacklin, K. (1992). Reliability of knee flexor peak torque measurements from a standardized test protocol on a Kin/Com dynamometer. Archives of Physical Medicine and Rehabilitation, 73(1), 15-21.
Straight, C. R., Lindheimer, J. B., Brady, A. O., Dishman, R. K. and Evans, E. M. (2015). Effects of resistance training on lower-extremity muscle power in middle aged and older adults: a systematic review and meta-analysis of randomized controlled trials. Sports Medicine, 46, 353-364. https://doi.org/10.1007/s40279-015-0418-4
Tschopp, M., Sattelmayer, M. K. and Hilfiker, R. (2011). Is power training or conventional resistance training better for function in elderly persons? A meta-analysis. Age and Ageing, 40, 549-556. https://doi.org/10.1093/ageing/afr005
von Haehling S., Morley J. E. and Anker S. D. (2010). An overview of sarcopenia: Facts and numbers on prevalence and clinical impact. Journal of Cachexia Sarcopenia, and Muscle 1: 129-133, 2010. https://doi.org/10.1007/s13539-010-0014-2
Wannamethee, S. G. and Atkins, J. L. (2015). Muscle loss and obesity: the health implications of sarcopenia and sarcopenic obesity. Proceedings of the Nutrition Society, 74(4), 405-412. https://doi.org/10.1017/S002966511500169X
Published
How to Cite
Issue
Section
License
Copyright (c) 2020 Journal of Human Sport and Exercise
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Each author warrants that his or her submission to the Work is original and that he or she has full power to enter into this agreement. Neither this Work nor a similar work has been published elsewhere in any language nor shall be submitted for publication elsewhere while under consideration by JHSE. Each author also accepts that the JHSE will not be held legally responsible for any claims of compensation.
Authors wishing to include figures or text passages that have already been published elsewhere are required to obtain permission from the copyright holder(s) and to include evidence that such permission has been granted when submitting their papers. Any material received without such evidence will be assumed to originate from the authors.
Please include at the end of the acknowledgements a declaration that the experiments comply with the current laws of the country in which they were performed. The editors reserve the right to reject manuscripts that do not comply with the abovementioned requirements. The author(s) will be held responsible for false statements or failure to fulfill the above-mentioned requirements.
This title is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International license (CC BY-NC-ND 4.0).
You are free to share, copy and redistribute the material in any medium or format. The licensor cannot revoke these freedoms as long as you follow the license terms under the following terms:
Attribution — You must give appropriate credit, provide a link to the license, and indicate if changes were made. You may do so in any reasonable manner, but not in any way that suggests the licensor endorses you or your use.
NonCommercial — You may not use the material for commercial purposes.
NoDerivatives — If you remix, transform, or build upon the material, you may not distribute the modified material.
No additional restrictions — You may not apply legal terms or technological measures that legally restrict others from doing anything the license permits.
Notices:
You do not have to comply with the license for elements of the material in the public domain or where your use is permitted by an applicable exception or limitation.
No warranties are given. The license may not give you all of the permissions necessary for your intended use. For example, other rights such as publicity, privacy, or moral rights may limit how you use the material.
Transfer of Copyright
In consideration of JHSE’s publication of the Work, the authors hereby transfer, assign, and otherwise convey all copyright ownership worldwide, in all languages, and in all forms of media now or hereafter known, including electronic media such as CD-ROM, Internet, and Intranet, to JHSE. If JHSE should decide for any reason not to publish an author’s submission to the Work, JHSE shall give prompt notice of its decision to the corresponding author, this agreement shall terminate, and neither the author nor JHSE shall be under any further liability or obligation.
Each author certifies that he or she has no commercial associations (e.g., consultancies, stock ownership, equity interest, patent/licensing arrangements, etc.) that might pose a conflict of interest in connection with the submitted article, except as disclosed on a separate attachment. All funding sources supporting the Work and all institutional or corporate affiliations of the authors are acknowledged in a footnote in the Work.
Each author certifies that his or her institution has approved the protocol for any investigation involving humans or animals and that all experimentation was conducted in conformity with ethical and humane principles of research.
Competing Interests
Biomedical journals typically require authors and reviewers to declare if they have any competing interests with regard to their research.
JHSE require authors to agree to Copyright Notice as part of the submission process.
