Galvão Daniel A, Taaffe Dennis R
School of Exercise, Biomedical and Health Sciences, Edith Cowan University, Joondalup, Western Australia, Australia.
J Am Geriatr Soc. 2005 Dec;53(12):2090-7. doi: 10.1111/j.1532-5415.2005.00494.x.
OBJECTIVES: To determine whether variation in resistance exercise volume affects muscle function and physical performance response in older adults. DESIGN: A randomized trial with subjects assigned to a single-set (1-SET) or three-set (3-SET) exercise group. SETTING: An exercise facility at the University of Queensland. PARTICIPANTS: Twenty-eight community-dwelling men and women aged 65 to 78. INTERVENTION: Progressive resistance training consisting of seven exercises targeting the major muscle groups of the upper and lower body performed on exercise machines twice weekly for 20 weeks at eight-repetition maximum (RM) intensity. MEASUREMENTS: Muscle function included isotonic muscle strength (1-RM) of the seven exercises, isokinetic and isometric knee extensor strength, and muscle endurance for the chest press and leg press exercises. Physical performance included timed chair rise, usual and fast 6-m walk, 6-m backwards walk, 400-m walk, floor rise to standing, and stair climbing ability. In addition, body composition was determined using dual energy x-ray absorptiometry. RESULTS: Isotonic muscle strength increased in both exercise groups for all seven exercises (P<.01), with the gain in the 3-SET group greater (P<.05) for the seated row, triceps extension, and knee extension (analysis of covariance). Similarly, muscle endurance gains were greater for the 3-SET than the 1-SET group (P<.01), with no significant difference between groups for isokinetic and isometric knee extensor strength. Both groups improved (P<.05) in the chair rise (1-SET, 10.1%; 3-SET, 13.6%), 6-m backwards walk (1-SET, 14.3%; 3-SET, 14.8%), 400-m walk (1-SET, 3.8%; 3-SET, 7.4%), and stair climbing test (1-SET, 7.7%; 3-SET, 6.4%), with the only difference between groups for the 400-m walk (P<.05). There was no difference between groups for change in body composition. CONCLUSION: Resistance training consisting of only single-set exercises is sufficient to significantly enhance muscle function and physical performance, although muscle strength and endurance gains are greater with higher-volume work. These findings have application in designing time-efficient exercise regimens to enhance neuromuscular function in older adults.
目的：确定抗阻训练量的变化是否会影响老年人的肌肉功能和身体机能反应。 设计：一项随机试验，将受试者分配到单组（1-SET）或三组（3-SET）运动组。 地点：昆士兰大学的一个运动设施。 参与者：28名年龄在65至78岁之间的社区居住男性和女性。 干预：渐进性抗阻训练，包括针对上半身和下半身主要肌肉群的七项运动，每周在运动器械上进行两次，共20周，强度为最大重复次数8次（RM）。 测量：肌肉功能包括七项运动的等张肌力（1-RM）、等速和等长膝关节伸展力量，以及卧推和腿推运动的肌肉耐力。身体机能包括定时从椅子上起身、正常和快速6米步行、6米向后步行、400米步行、从地面起身站立以及爬楼梯能力。此外，使用双能X线吸收法测定身体成分。 结果：两个运动组的所有七项运动的等张肌力均增加（P<0.01），3-SET组在坐姿划船、三头肌伸展和膝关节伸展方面的增加幅度更大（P<0.05）（协方差分析）。同样，3-SET组的肌肉耐力增加幅度大于1-SET组（P<0.01），等速和等长膝关节伸展力量在两组之间无显著差异。两组在从椅子上起身（1-SET组，10.1%；3-SET组，13.6%）、6米向后步行（1-SET组，14.3%；3-SET组，14.8%）、400米步行（1-SET组，3.8%；3-SET组，7.4%）和爬楼梯测试（1-SET组，7.7%；3-SET组，6.4%）方面均有改善（P<0.05），两组之间唯一有差异的是400米步行（P<0.05）。两组在身体成分变化方面无差异。 结论：仅由单组运动组成的抗阻训练足以显著增强肌肉功能和身体机能，尽管较高训练量的训练在肌肉力量和耐力增加方面效果更佳。这些发现可应用于设计高效的运动方案，以增强老年人的神经肌肉功能。
BMC Sports Sci Med Rehabil. 2024-9-6
J Cachexia Sarcopenia Muscle. 2023-12
Zotero 插件