Strength versus muscle power-specific resistance training in community-dwelling older adults. Residual effects of muscle strength and muscle power training and detraining on physical function in community-dwelling prefrail older adults: a randomized controlled trial Land-based versus aquatic resistance therapeutic exercises for older women with sarcopenic obesity: study protocol for a randomised controlled trial Optimal load for increasing muscle power during explosive resistance training in older adults. Effectiveness of exercise interventions on physical function in community-dwelling frail older people: an umbrella review of systematic reviews A Comparison of High-Speed Power Training and Traditional Slow-Speed Resistance Training in Older Men and Women Comparative effects of light or heavy resistance power training for improving lower extremity power and physical performance in mobility-limited older adults. Effect of elastic band‐based high‐speed power training on cognitive function, physical performance and muscle strength in older women with mild cognitive impairment High-velocity resistance training increases skeletal muscle peak power in older women. The effect of a training program combined with augmented afferent feedback from the feet using shoe insoles on gait performance and muscle power in older adults: a randomised controlled trial Training for muscle power in older adults: effects on functional abilities. High-Speed Resistance Training Modifies Load-Velocity and Load-Power Relationships in Parkinson's Disease High-Speed Power Training in Older Adults: A Shift of the External Resistance at Which Peak Power Is Produced Effects of a progressive resistance exercise program with high-speed component on the physical function of older women with sarcopenic obesity: a randomized controlled trial Weighted stair climbing in mobility-limited older people: a pilot study. Eccentric versus traditional resistance exercise for older adult fallers in the community: a randomized trial within a multi-component fall reduction program Effects of a targeted multimodal exercise program incorporating high-speed power training on falls and fracture risk factors in older adults: a community-based randomized controlled trial. Effects of feedback-based balance and core resistance training vs. Pilates training on balance and muscle function in older women: a randomized-controlled trial. Power training improves balance in healthy older adults. Once weekly combined resistance and cardiovascular training in healthy older men. Efficacy of whey protein supplementation on resistance exercise-induced changes in lean mass, muscle strength, and physical function in mobility-limited older adults. Lower extremity power training in elderly subjects with mobility limitations: a randomized controlled trial Power training induced change in bradykinesia and muscle power in Parkinson's disease. Effects of fitness and vibration training on muscle quality: a 1-year postintervention follow-up in older men. Increased Velocity Exercise Specific to Task (InVEST) training: a pilot study exploring effects on leg power, balance, and mobility in community-dwelling older women. Effects of High-Speed Power Training on Muscle Performance and Braking Speed in Older Adults Effect of strength and power training on physical function in community-dwelling older adults. Effects of Strength Training versus Power Training on Physical Performance in Prefrail Community-Dwelling Older Adults What is a Clinically Meaningful Improvement in Leg-Extensor Power for Mobility-limited Older Adults? The Effect of Moderate Resistance Strength Training and Detraining on Muscle Strength and Power in Older Men Resistance exercise dosage in older adults: single- versus multiset effects on physical performance and body composition. Effects of Whole-Body Vibration Exercise on Lower-Extremity Muscle Strength and Power in an Older Population: A Randomized Clinical Trial Lower extremity muscle function after strength or power training in older adults. Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults. Effects of different doses of high-speed resistance training on physical performance and quality of life in older women: a randomized controlled trial The efficacy of periodised resistance training on neuromuscular adaptation in older adults Blood flow restriction walking and physical function in older adults: A randomized control trial. Handgrip strength does not represent an appropriate measure to evaluate changes in muscle strength during an exercise intervention program in frail older people. Exercise therapy for prevention of falls in people with Parkinson's disease: A protocol for a randomised controlled trial and economic evaluation The effects of strength training on strength and health-related quality of life in older adult women. High-speed circuit training vs hypertrophy training to improve physical function in sarcopenic obese adults: A randomized controlled trial Evaluation of a Six-Week Whole-Body Vibration Intervention on Neuromuscular Performance in Older Adults Randomized, four-arm, dose-response clinical trial to optimize resistance exercise training for older adults with age-related muscle atrophy Strength training at high versus low external resistance in older adults: Effects on muscle volume, muscle strength, and force–velocity characteristics
BACKGROUND Loss of muscle power due to normal aging has greater functional impact than loss of strength alone . The present study compared two resistance training programs , one aim ed at enhancing muscle power and one at increasing muscle strength , on muscle function and functional performance in older adults . METHODS Sixty-seven healthy , independent older adults ( 65 - 84 years ) were r and omized to a high-velocity varied resistance ( HV ) , constant resistance ( ST ) , or nontraining control ( CO ) group . Participants trained twice weekly for 24 weeks using six exercises .  Dynamic and isometric muscle strength , muscle power , movement velocity , muscle endurance , and a battery of functional performance tasks were assessed . Secondary outcomes included body composition , quality of life , and balance confidence . RESULTS Muscle strength increased significantly ( p < .001 ) and similarly in the training groups compared to controls ( HV , 51.0 + /- 9.0 % ; ST , 48.3 + /- 6.8 % ; CO , 1.2 + /- 5.1 % ) . Peak muscle power also increased with training ( p < .05 ) , with no difference between training groups . The change in peak power was 50.5 + /- 4.1 % , 33.8 + /- 3.8 % , and -2.5 + /- 3.9 % in the HV , ST , and CO groups , respectively . Training also improved selected functional performance tasks in the HV and ST groups compared to controls ( p < .05 ) , and the HV group reported improved quality of life ( p = .018 ) . CONCLUSION Muscle power and muscle strength improved similarly using either resistance training protocol , and these changes were accompanied by improvements in several functional performance tasks . However , improvements in the HV group occurred with less total work performed per training session Background Although resistance exercise interventions have been shown to be beneficial in prefrail or frail older adults it remains unclear whether there are residual effects when the training is followed by a period of detraining . The aim of this study was to establish the sustainability of a muscle power or muscle strength training effect in prefrail older adults following training and detraining . Methods 69 prefrail community-dwelling older adults , aged 65–94 years were r and omly assigned into three groups : muscle strength training ( ST ) , muscle power training ( PT ) or controls . The exercise interventions were performed for 60 minutes , twice a week over 12 weeks . Physical function ( Short Physical Performance Battery = SPPB ) , muscle power ( sit-to-st and transfer = STS ) , self-reported function ( SF-LLFDI ) and appendicular lean mass ( aLM ) were measured at baseline and at 12 , 24 and 36 weeks after the start of the intervention . Results For the SPPB , significant intervention effects were found at 12 weeks in both exercise groups ( ST : p = 0.0047 ; PT : p = 0.0043 ) . There were no statistically significant effects at 24 and 36 weeks . In the ST group , the SPPB declined continuously after stop of exercising whereas the PT group and controls remained unchanged . No effects were found for muscle power , SF-LLFDI and aLM . Conclusions The results showed that both intervention types are equally effective at 12 weeks but did not result in statistically significant residual effects when the training is followed by a period of detraining . The unchanged SPPB score at 24 and 36 weeks in the PT group indicates that muscle power training might be more beneficial than muscle strength training . However , more research is needed on the residual effects of both interventions . Taken the drop-out rates ( PT : 33 % , ST : 21 % ) into account , muscle power training should also be used more carefully in prefrail older adults . Trial registration This trial has been registered with clinical trials.gov ( NCT00783159 Background Sarcopenic obesity is a health condition that combines excess adipose tissue and loss of muscle mass and strength . Sarcopenic obesity predisposes to more functional disabilities than obesity or sarcopenia alone . Progressive resistance exercises are recommended for older people as a potential treatment for sarcopenia and also for obesity . However , there is a lack of evidence indicating which programmes are best applied to older people , and no studies have investigated their effects on sarcopenic obese people . The aims of this protocol study are to investigate and compare the efficacy of l and -based and aquatic resistance exercise programmes on improving muscle performance , functional capacity and quality of life of older women with sarcopenic obesity . Methods / Design This is a protocol study for a parallel r and omised controlled clinical trial . Eligible participants are older women ( ≥65 years ) with a body mass index ≥30 kg/m 2 and h and grip strength ≤21 kg force . A total sample of 36 participants will be r and omly allocated to one of the intervention groups in blocks of three : l and -based , aquatic or control . Each intervention group will undergo 2-week sessions of a 10-week therapeutic exercise programme for strength , power and endurance training of the lower-limb muscles . Participants in the control group will not participate in any strengthening activity for lower limbs and will receive telephone calls once a week . Baseline and final evaluation of outcomes will encompass muscle performance of the lower limbs assessed by an isokinetic dynamometer ; functional tests of usual walking speed , maximal walking speed ( shuttle walking test ) , stair speed and the Short Physical Performance Battery ; and health-related quality of life ( Medical Outcomes Study Short Form Question naire – SF-36 ) . Data collectors will be blinded to r and omisation and will not be in touch with participants during the interventions . Discussion This study is the first r and omised controlled trial design ed to evaluate resistance exercises in older patients with sarcopenic obesity . If our hypothesis proves correct , both intervention programmes will be effective , with the l and -based exercises conferring better results in muscle performance . Trial registration Registro Brasileiro de Ensaios Clínicos : BACKGROUND Muscle power ( force x velocity ) recedes at a faster rate than strength with age and may also be a stronger predictor of fall risk and functional decline . The optimal training paradigm for improving muscle power in older adults is not known , although some literature suggests high velocity , low load training is optimal in young adults . METHODS One hundred twelve healthy older adults ( 69 + /- 6 years ) were r and omly assigned to either explosive resistance training at 20 % ( G20 ) , 50 % ( G50 ) , or 80 % ( G80 ) one repetition maximum ( 1RM ) for 8 - 12 weeks or to a nontraining control group ( CON ) . Participants trained twice per week ( five exercises ; three sets of eight rapidly concentric and slow eccentric repetitions ) using pneumatic resistance machines . Repeated- measures analysis of variance and covariance ( ANOVA and ANCOVA ) were used to determine the effects of training . RESULTS Average peak power increased significantly and similarly in G80 ( 14 + /- 8 % ) , G50 ( 15 + /- 9 % ) , and G20 ( 14 + /- 6 % ) compared to CON ( 3 + /- 6 % ) ( p < .0001 ) . By contrast , a positive dose-response relationship with training intensity was observed for relative changes in average strength ( r = .40 , p = .0009 ) and endurance ( r = .43 , p = .0005 ) . Average strength increased in G80 ( 20 + /- 7 % ) , G50 ( 16 + /- 7 % ) , and G20 ( 13 + /- 7 % ) compared to CON ( 4 + /- 4 % ) ( p < .0001 ) . Average muscle endurance increased in G80 ( 185 + /- 126 % , p < .0001 ) , G50 ( 103 + /- 75 % , p = .0004 ) , and G20 ( 82 + /- 57 % , p = .0078 ) compared to CON ( 28 + /- 29 % ) . CONCLUSION Peak muscle power may be improved similarly using light , moderate , or heavy resistances , whereas there is a dose-response relationship between training intensity and muscle strength and endurance changes . Therefore , using heavy loads during explosive resistance training may be the most effective strategy to achieve simultaneous improvements in muscle strength , power , and endurance in older adults Objectives : This umbrella review aim ed to determine the effectiveness of exercise interventions , alone or in combination with other interventions , in improving physical function in community-dwelling older people identified as pre-frail or frail . Introduction : Exercise is said to have a positive impact on muscle mass and strength which improves physical function and hence is beneficial for the treatment of frailty . Several systematic review s discuss the effects of exercise interventions on physical function parameters , such as strength , mobility , gait , balance and physical performance , and indicate that multi-component exercise , including resistance , aerobic , balance and flexibility training , appears to be the best way in which to improve physical function parameters in frail older people . However , there is still uncertainty as to which exercise characteristics ( type , frequency , intensity , duration and combinations ) are the most effective and sustainable over the long-term . Inclusion criteria : Participants were adults , 60 years or over , living in the community and identified as pre-frail or frail . Quantitative systematic review s , with or without meta- analysis that examined the effectiveness of exercise interventions of any form , duration , frequency and intensity , alone or in combination with other interventions design ed to alter physical function parameters in frail older people , were considered . The quantitative outcome measures were physical function , including muscular strength , gait , balance , mobility and physical performance . Methods : An iterative search strategy for ten bibliometric data bases and gray literature was developed . Critical appraisal of seven systematic review s was conducted independently by two review ers using a st and ard Joanna Briggs Institute tool . Data was extracted independently by two review ers using a st and ard Joanna Briggs Institute data extraction tool and summarized using a narrative synthesis approach . Results : Seven systematic review s were included in this umbrella review , with a total of 58 relevant r and omized controlled trials and 6927 participants . Five systematic review s examined the effects of exercise only , while two systematic review s reported on exercise in combination with a nutritional approach , including protein supplementations , as well as fruit and dairy products . The average  exercise frequency was 2–3 times per week ( mean 3.0 ± 1.5 times per week ; range 1–7 weekly ) for 10–90 minutes per session ( mean of 52.0 ± 16.5 mins ) and a total duration of 5–72 weeks with the majority lasting a minimum of 2.5 months ( mean 22.7 ± 17.7 weeks ) . Multi-component exercise interventions can currently be recommended for pre-frail and frail older adults to improve muscular strength , gait speed , balance and physical performance , including resistance , aerobic , balance and flexibility tasks . Resistance training alone also appeared to be beneficial , in particular for improving muscular strength , gait speed and physical performance . Other types of exercise were not sufficiently studied and their effectiveness is yet to be established . Conclusions : Interventions for pre-frail and frail older adults should include multi-component exercises , including in particular resistance training , as well as aerobic , balance and flexibility tasks . Future research should adopt a consistent definition of frailty and investigate the effects of other types of exercise alone or in combination with nutritional interventions so that more specific recommendations can be made Sayers , SP and Gibson , K. A comparison of high-speed power training and traditional slow-speed resistance training in older men and women . J Strength Cond Res 24(12 ) : 3369 - 3380 , 2010-Muscle power , the product of force × velocity , is a critical determinant of function in older adults . Resistance training ( RT ) at high speed has been shown to improve peak muscle power in this population ; however , different functional tasks may benefit from the improvement of power at values other than “ peak ” values , for example , tasks that require a greater velocity component or a greater force component . This study compared the effect of high-speed RT on muscle performance ( peak power [ PP ] and its components [ PP force and PP velocity ] and overall peak velocity [ VEL ] ) across a broad range of external resistances . Thirty-eight older men and women were r and omized  to high-speed power training at 40 % of the 1-repetition maximum ( 1RM ) ( n = 13 [ 74.1 ± 6.4 years ] ) ; traditional RT at 80 % 1RM ( n = 13 [ 70.1 ± 7.0 years ] ) ; or control ( n = 12 [ 72.8 ± 4.1 years ] ) . Measures of muscle performance were obtained at baseline and after the 12-week training intervention . Muscle power and 1RM strength improved similarly with both high-speed and traditional slow-speed RT . However , speed-related muscle performance characteristics , PP velocity and overall VEL , were most positively impacted by high-speed power training , especially at lower external resistances . Because gains in speed-related measures with high-speed training compared to traditional RT do not come at the expense of other muscle performance outcomes , we recommend using an RT protocol in older adults that emphasizes high-speed movements at low external resistances BACKGROUND We compared the effects of two uniquely different lower extremity power training interventions on changes in muscle power , physical performance , neuromuscular activation , and muscle cross sectional area in mobility-limited older adults . METHODS Fifty-two subjects ( 78±5 years , short physical performance battery score : 8.1±1 ) were r and omized to either 16 weeks of progressive high velocity resistance training performed at low external resistance ( 40 % of the 1-repetition maximum [ 1-RM ] [ LO ] ) or high external resistance ( 70 % of 1RM [ HI ] ) . Both groups completed three sets of leg and knee extension exercises at maximum voluntary velocity , two times per  week . Neuromuscular activation was assessed  using surface electromyography and muscle cross sectional area ( CSA ) was measured using computed tomography . RESULTS At 16 weeks , LO and HI exhibited significant and similar within-group increases of leg extensor peak power ( ~34 % vs ~42 % ) , strength ( ~13 % vs ~19 % ) , and SPPB score ( 1.4±0.3 vs 1.8±0.3 units ) , respectively ( all P < .03 ) . Improvements in neuromuscular activation occurred in LO ( P = .03 ) while small gains in mid-thigh muscle CSA were detected in LO ( 1.6 % , P = .35 ) and HI ( 2.1 % , P = .17 ) . No significant between-group differences were evident for any measured parameters ( all P > .25 ) . CONCLUSIONS High velocity resistance training with low external resistance yields similar improvements in muscle power and physical performance compared to training with high external resistance in mobility-limited elders . These findings may have important implication s for optimizing exercise interventions for older adults with mobility limitations AIM The effectiveness of resistance training in improving cognitive function in older adults is well demonstrated . In particular , unconventional high-speed resistance training can improve muscle power development . In the present study , the effectiveness of 12 weeks of elastic b and -based high-speed power training ( HSPT ) was examined . METHODS Participants were r and omly assigned into a HSPT group ( n = 14 , age 75.0 ± 0.9 years ) , a low-speed strength training ( LSST ) group ( n = 9 , age 76.0 ± 1.3 years ) and a control group ( CON ; n = 7 , age 78.0 ± 1.0 years ) .  A 1-h exercise program was provided twice a week for 12 weeks for the HSPT and LSST groups , and balance and tone exercises were carried out by the CON group . RESULTS Significant increases in levels of cognitive function , physical function , and muscle strength were observed in both the HSPT and LSST groups . In cognitive function , significant improvements in the Mini-Mental State Examination and Montreal Cognitive Assessment were seen in both the HSPT and LSST groups compared with the CON group . In physical functions , Short Physical Performance Battery scores were increased significantly in the HSPT and LSST groups compared with the CON group . In the 12 weeks of elastic b and -based training , the HSPT group showed greater improvements in older women with mild cognitive impairment than the LSST group , although both regimens were effective in improving cognitive function , physical function and muscle strength . CONCLUSIONS We conclude that elastic b and -based HSPT , as compared with LSST , is more efficient in helping older women with mild cognitive impairment to improve cognitive function , physical performance and muscle strength . Geriatr Gerontol Int 2017 ; 17 : 765 - 772 OBJECTIVES Peak power declines more precipitously than strength with advancing age and is a reliable measure of impairment and a strong predictor of functional performance . We tested the hypothesis that a high-velocity resistance-training program ( HI ) would increase muscle power more than a traditional low-velocity resistance-training program ( LO ) . DESIGN R and omized controlled trial . SETTING University-based human physiology laboratory . PARTICIPANTS Thirty women with self-reported dis-ability ( aged 73 + 1 , body mass index 30.1 + 1.1 kg/mn ) . INTERVENTION We conducted a r and omized trial comparing changes in skeletal muscle power and strength after 16 weeks of HI or LO . Training was performed three times per week , and subjects completed three sets ( 8 - 10 repetitions ) of leg press ( LP ) and knee extension ( KE ) exercises at 70 % of the one-repetition maximum ( IRM ) . MEASUREMENTS One-repetition maximum ( 1 RM ) and peak power for KE and LP . RESULTS LP and KE relative training force and total work were similar between groups ( P > .05 ) . However , HI generated significantly higher power during training sessions than LO for LP ( 3.7-fold greater , P < .001 ) and KE ( 2.1-fold greater , P < .001 ) . Although LP and KE 1RM muscle strength increased similarly in both groups asa result of the training ( P < .001 ) , LP peak power increased significantly more in HI than in LO ( 267 W vs 139 W , P < .001 ) . Furthermore , HI result ed in a significantly greater improvement in LP power at 40 % , 50 % , 60%,70 % , 80 % , and 90 % of the 1 RM than did LO ( P < .05 ) . CONCLUSIONS HI improved 1RM strength similarly and was more effective in improving peak power than was traditional LO in older women . Improvements in lower extremity peak power may exert a greater influence on age-associated reductions in physical functioning than other exercise interventions Background . Aged-related loss of afferent feedback of the feet plays an important role in gait performance . Although strength , balance and gait training can significantly improve the muscle power and functional abilities of older individuals , it remains unclear whether training effects can be enhanced by augmenting afferent feedback from the feet adding shoe insoles complementary to conventional training . Objective . The current study investigated the effect of physical exercise combined with wearing MedReflex ® shoe insoles on the gait performance and muscle power in older adults . Methods . Twenty-eight independent living , older adults aged 65–91 years were r and omly assigned to either an insole group ( IG ; n = 14 ) or a training group ( TG ; n = 14 ) . Further 14 subjects matched to the IG and TG were recruited as a control group ( CG ; n = 14 ) ( no exercise ) . The IG and TG completed the same training program consisting of aerobic exercises , progressive resistance strength training and stretching exercises twice per week for 12 weeks , whereas , the IG wore the insoles during everyday life and during training sessions . Assessment s included the Falls Efficacy Scale – International ( FES-I ) , gait analysis and muscle power measurements of the knee and ankle joint at pre- and post-training . Results . There were significant time × group interactions in walking speed , step length and in several muscle power measurements . The positive effects of gait parameters ranged between 1 % and 12 % and between 1 % and 8 % and the trend to improvements of muscle power ranged between 15–79 % and 20–79 % for the IG and TG , respectively . The IG and TG did not differ significantly in their improvements . The CG showed a trend to deteriorations between 0 % and −5 % for gait parameters and between −4 % and −14 % for muscle power . No significant change in FES-I score occurred in neither groups . Conclusions . The results of this study provide evidence of significant improvements in gait performance and muscle power after a conventional training program in independent living , older adults . However , there is no additional effect of long-term adaptation of gait caused by wearing insoles concurrent to physical training The purpose of this study was to determine the influence of simple , progressive lower body exercise training , focusing on strength and power , on functional abilities in frail older adults . Twenty-five residents of a long-term care facility ( 75 - 94 yrs ) participated in this r and omized controlled trial of 10-wks duration . The exercise group ( Ex , n = 18 ) underwent simple , progressive lower body resistance exercises , specifically aim ed at improving muscle power , 3 times/wk ; the control subjects ( Con , n = 7 ) maintained their usual daily activities . Knee extensor strength and power were measured on an isokinetic dynamometer ( 180 degrees/s ) , and functional performance was assessed from a 6-m walk timed test , a 30-s chair st and , and an 8-ft up- and -go timed test , before and after the 10-wk intervention period . Significant increases were found in the Ex group for eccentric ( 44 % ) and concentric ( 60 % ) average power ( p < 0.05 ) , and improvements were seen on each functional test : the 8-foot up- and -go , chair st and , and walk time improved by 31 % , 66 % , and 33 % , respectively ( p < 0.05 ) . No significant change occurred in the Con group . In conclusion , simple progressive exercise training , even in the 10th decade , increases muscle power and is associated with an improved performance of functional activities using the trained muscles Abstract Ni , M and Signorile , JF . High-speed resistance training modifies load-velocity and load-power relationships in Parkinson 's disease . J Strength Cond Res 31(10 ) : 2866–2875 , 2017—Muscle power is a major neuromuscular factor affecting motor function and independence in patients with Parkinson 's disease ( PD ) , and it is commonly targeted using high-speed exercise . This study examined the changes in velocities ( Vpp ) and percent loads ( % 1RMpp ) at peak power and load-velocity ( L-V ) and load-power ( L-P ) relationships , result ing from resistance training because of exercise choice and loading in older patients with PD . Fourteen older adults with mild to moderate PD participated in a 12-week r and omized controlled power training trial . Changes in L-V and L-P relationships for the biceps curl , chest press , leg press , hip abduction , and seated calf were assessed using pneumatic resistance machines at loads ranging from 30 through 90 % of subjects ' 1 repetition maximum for each exercise . Significant increases in Vpp were seen for biceps curl , leg press , hip abduction , and seated calf and decreases in % 1RMpp were noted for biceps curl and hip abduction . Additionally , unique patterns of change were seen in these relationships across exercises , with biceps curl , chest press , and leg press showing the greatest shifts at the lower load end of the loading spectrum , and hip abduction and seated calf showing greatest responses at the higher end . The patterns of change in L-V and L-P relationships provide evidence for the unique responses of the specific muscle groups and joints to the exercises evaluated and offer a framework for more exacting exercise prescriptions in patients with PD Abstract Sayers , SP and Gibson , K. High-speed power training in older adults : A shift of the external resistance at which peak power is produced . J Strength Cond Res 28(3 ) : 616–621 , 2014— Studies have shown that power training increases peak power ( PP ) in older adults . Evaluating the external resistance ( % 1 repetition maximum [ 1RM ] ) at which PP is developed is critical given that changes in the components of PP ( force and velocity ) are dependent on the % 1RM at which PP occurs . The purpose of this study was to compare the changes in PP ( and the external resistance at which PP occurred ) after 12 weeks of high-speed power training ( HSPT ) vs. traditional slow-speed strength training ( SSST ) .  Seventy-two older men and women were r and omized to HSPT at 40 % of the 1RM ( HSPT : n = 24 [ 70.8 ± 6.8 years ] ) ; traditional resistance training at 80 % 1RM ( SSST : n = 22 [ 68.6 ± 7.8 years ] ) ; or control ( CON : n = 18 [ 71.5 ± 6.1 years ] ) . Measures of muscle performance were obtained at baseline and after the 12-week training intervention . Changes in muscle power and 1RM strength improved similarly with both HSPT and SSST , but HSPT shifted the external resistance at which PP was produced to a lower external resistance ( from 67 % 1RM to 52 % 1RM ) compared with SSST ( from 65 % 1RM to 62 % 1RM ) ( p ⩽ 0.05 ) , thus increasing the velocity component of PP ( change : HSPT = 0.18 ± 0.21 m·s−1 ; SSST = −0.03 ± 0.15 m·s−1 ) ( p ⩽ 0.05 ) . Because sufficient speed of the lower limb is necessary for functional tasks related to safety ( crossing a busy intersection , fall prevention ) , HSPT should be implemented in older adults to improve power at lower external resistances , thus increasing the velocity component of power and making older adults safer in their environment . These data provide clinicians with the necessary information to tailor exercise programs to the individual needs of the older adult , affecting the components of power ABSTRACT Background Sarcopenic obesity is associated with disability in older people , especially in women .  Resistance exercises are recommended for this population , but their efficacy is not clear . Objective To evaluate the effects of a progressive resistance exercise program with high-speed component on the physical function of older women with sarcopenic obesity . Method Twenty-eight women 65 to 80 years old , with a body mass index ≥30kg/m2 and h and grip strength ≤21 kg were r and omly allocated to two groups . The experimental group underwent a 10-week resistance exercise program design ed to improve strength , power , and endurance of lower-limb muscles , with open chain and closed chain exercises . The control group had their health status monitored through telephone calls . The primary outcomes were lower limb muscle performance measured by knee extensor strength , power and fatigue by isokinetic dynamometry , and mobility measured by the Short Physical Performance Battery and by gait velocity . The secondary outcome was health-related quality of life assessed by the SF-36 Question naire . Results The average rate of adherence was 85 % , with few mild adverse effects . There were no significant between-group differences for any of the outcomes . Conclusion In this study , a progressive resistance exercise program with high-speed component was not effective for improving the physical function of older women with sarcopenic obesity OBJECTIVES To evaluate weighted stair climbing exercise ( SCE ) as a means of increasing lower extremity muscle power in mobility-limited older people . DESIGN Single-blinded , r and omized controlled pilot study . SETTING Human physiology laboratory of a metropolitan university . PARTICIPANTS Forty-five community-dwelling people aged 65 and older who had baseline mobility limitations manifested by scores of 11 or lower on the Short Physical Performance Battery ( SPPB ) . INTERVENTIONS Subjects were r and omized into one of two 12-week exercise programs . The intervention group ( SCE ) ( n = 23 ) ascended and descended stairs , at a set pace , while wearing a weighted vest . The control group ( WALK ) ( n = 22 ) participated in a st and ardized walking program . MEASUREMENTS Primary and secondary outcomes included measures of muscle power and strength , submaximal aerobic capacity , and physical performance . RESULTS SCE produced 17 % improvement in double leg press peak power in comparison with WALK ( P = .013 ) and significant improvement in stair climbing power from baseline ( 12 % ) . Improvement in submaximal aerobic performance was equivalent for both groups . Although not statistically significant , effect size estimates suggest that SCE can potentially influence knee extension power and strength . Stair climb time was improved in both groups , whereas SCE produced significant improvements from baseline SPPB score in a subcohort of participants . CONCLUSIONS These findings suggest that SCE maybe a useful component of a home exercise program design ed to enhance lower extremity muscle power , aerobic capacity , and functional performance . Further investigation is needed involving larger sample sizes and direct comparisons with other forms of resistance training Background Addressing muscle deficits within a multi-component exercise fall reduction program is a priority , especially for the highest risk older adults , i.e. , those who have fallen previously .  Eccentric resistance exercise with its high-force producing potential , at a low energetic cost , may be ideally-suited to address muscle impairments in this population . The purpose of this study was to compare the effects of resistance exercise via negative , eccentrically-induced , work ( RENEW ) versus traditional ( TRAD ) resistance exercise on mobility , balance confidence , muscle power and cross sectional area , as well as the number of days high fall risk older adults survived without a fall event over a 1 year period . Methods R and omized , two group , four time point ( over 1 year ) clinical trial testing RENEW versus TRAD as part of a 3 month multi-component exercise fall reduction program ( MCEFRP ) . Primary outcomes of mobility , balance confidence , muscle power output and cross sectional area were analyzed using mixed effects modeling . The secondary outcomes of days to fall and days to near-fall were analyzed using survival analysis . Results The MCEFRP did have an effect on fall risk factors considered reversible with exercise interventions though there was no differential effect of RENEW versus TRAD ( p = 0.896 ) on mobility , balance confidence , muscle power and cross sectional area . There were also no group differences in the number of days survived without a fall ( p = 0.565 ) or near-fall ( p = 0.678 ) . Despite 100 % of participants having at least one fall in the year prior to the MCEFRP , however , after 3 months of exercise and 9 months of follow-up < 50 % had experienced a fall or near fall . Conclusions There were no differential effects of RENEW or TRAD as components of a MCEFRP on the primary or secondary outcomes . The two modes of resistance exercise had identical effects on fall risk and fall-free survival . Trial registration NCT01080196 ; March 2 , 2010 ( retrospectively registered ) Multimodal exercise programs incorporating traditional progressive resistance training ( PRT ) , weight-bearing impact training and /or balance training are recommended to reduce risk factors for falls and fracture . However , muscle power , or the ability to produce force rapidly , has emerged as a more crucial variable to functional decline than muscle strength or mass . The aim of this 12-month community-based r and omized controlled trial , termed Osteo-cise : Strong Bones for Life , was to evaluate the effectiveness and feasibility of a multimodal exercise program incorporating high-velocity (HV)-PRT , combined with an osteoporosis education and behavioral change program , on bone mineral density ( BMD ) , body composition , muscle strength and functional muscle performance in older adults . Falls incidence was evaluated as a secondary outcome . A total of 162 older adults ( mean ± SD ; 67 ± 6 years ) with risk factors for falls and /or low BMD were r and omized to the Osteo-cise program ( n = 81 ) or a control group ( n = 81 ) . Exercise consisted of fitness center-based HV-PRT , weight-bearing impact and challenging balance/mobility activities performed three times weekly . After 12 months , the Osteo-cise program led to modest but significant net gains in femoral neck and lumbar spine BMD ( 1.0 % to 1.1 % , p < 0.05 ) , muscle strength ( 10 % to 13 % , p < 0.05 ) , functional muscle power ( Timed Stair Climb , 5 % , p < 0.05 ) and dynamic balance ( Four Square Step Test 6 % , p < 0.01 ; Sit-to-St and , 16 % , p < 0.001 ) relative to controls . There was no effect on total body lean mass or mobility ( timed-up- and -go ) , and no difference in falls rate ( incidence rate ratio [ IRR ] , 1.22 ; 95 % confidence interval [ CI ] , 0.72 - 2.04 ) . In conclusion , this study demonstrates that the Osteo-cise : Strong Bones for Life community-based , multimodal exercise program represents an effective approach to improve multiple musculoskeletal and functional performance measures in older adults with risk factors for falls and /or low BMD . Although this did not translate into a reduction in the rate of falls , further large-scale trials are needed to evaluate the efficacy of this multimodal approach on reducing falls and fracture BACKGROUND Aging is associated with decline in physical function that could result in the development of physical impairment and disability . Hence , interventions that simultaneously challenge balance ability , trunk ( core ) and extremity strength of older adults could be particularly effective in preserving and enhancing these physical functions . OBJECTIVE The purpose of this study was to compare the effects of feedback-based balance and core resistance training utilizing the a special computer-controlled device ( Huber ® ) with the conventional Pilates training on balance ability , neuromuscular function and body composition of healthy older women . METHODS Thirty-four older women ( age : 70±4 years ) were r and omly assigned to a  Huber group ( n=17 ) or Pilates group  ( n=17 ) . Both groups trained for 8 weeks , 3 times a week . Maximal isometric strength of the trunk flexors , extensors , and lateral flexors , leg power , upper-body strength , single- and dual-task static balance , and body composition were measured before and after the intervention programs . RESULTS Significant group × time interactions and main effects of time ( p<0.05 ) were found for body composition , balance ability in st and ard and dual-task conditions , all trunk muscle strength variables , and leg power in favor of the Huber group . The observed improvements in balance ability under both st and ard and dual-task conditions in the Huber group were mainly the result of enhanced postural control in medial-lateral direction ( p<0.05 ) . CONCLUSION Feedback-based balance and core resistance training proved to be more effective in improving single- and dual-task balance ability , trunk muscle strength , leg power , and body composition of healthy older women than the traditional Pilates training BACKGROUND Age-related decline in muscle power may be an early indicator of balance deficits and fall risk , even in nonfrail adults . This study examined the dose-dependent effect of power training on balance performance in healthy older adults . METHODS One hundred twelve community-dwelling healthy older adults ( 69 + /- 6 years ) were r and omized to 8 - 12 weeks of power training at 20 % ( LOW ) , 50 % ( MED ) , or 80 % ( HIGH ) of maximal strength , or a nontraining control ( CON ) group . Participants trained twice weekly ( five exercises ; three sets of eight rapid concentric/slow eccentric repetitions ) using pneumatic resistance machines .  Balance , muscle performance ( strength , power , endurance , contraction velocity ) , and body composition were measured . RESULTS Power training significantly improved balance performance ( p = .006 ) in participants who underwent power training compared to controls . Low intensity power training produced the greatest improvement in balance performance ( p = .048 ) . Average contraction velocity at low load ( 40 % one repetition maximum [ 1RM ] ) at baseline independently predicted improvement in balance following training ( r = -.29 , p = .004 ) . CONCLUSIONS Power training improves balance , particularly using a low load , high velocity regimen , in older adults with initial lower muscle power and slower contraction . Further studies are warranted to define the mechanisms underlying this adaptation , as well as the optimum power training intensity for a range of physiological and clinical outcomes in older adults with varying levels of health status and functional independence PURPOSE To compare the effects of the 16-wk training period ( 2 d.wk(-1 ) ) of resistance training alone ( S ) , endurance training alone ( E ) , or combined resistance ( once weekly ) and endurance ( once weekly ) training ( SE ) on muscle mass , maximal strength and power of the leg and arm extensor muscles , and maximal workload ( Wmax ) by using a incremental cycling test in older men . METHODS Thirty-one healthy men ( 65 - 74 yr ) were divided into three treatment groups to train 2x wk(-1 ) for 16 wk : S ( N = 10 ) , E ( N = 11 ) , or SE ( N = 10 ; 1x wk(-1 ) S + 1x wk(-1 ) E ) . The subjects were tested at 8-wk intervals ( i.e. , weeks 8 and 16 ) . RESULTS There were no significant differences between  S- and SE-induced muscle hypertrophy ( 11 % and 11 % ) and maximal strength ( 41 % and 38 % ) gains of the legs as well as between E- and SE-induced Wmax ( 28 % and 23 % ) gains . The increase in arm strength in S ( 36 % ) was greater than that recorded in SE ( 22 % ) and greater than that recorded in E ( 0 % ) . CONCLUSIONS Prolonged combined resistance and endurance training in older men seemed to lead to similar gains in muscle mass , maximal strength , and power of the legs as resistance training alone and to similar gains in maximal peak power output measured in an incremental cycling test as endurance training alone . These findings may have an effect on how resistance exercise is prescribed to older adults BACKGROUND Whey protein supplementation may augment resistance exercise-induced increases in muscle strength and mass . Further studies are required to determine whether this effect extends to mobility-limited older adults . The objectives of the study were to compare the effects of whey protein concentrate ( WPC ) supplementation to an isocaloric control on changes in whole-body lean mass , mid-thigh muscle cross-sectional area , muscle strength , and stair-climbing performance in older mobility-limited adults in response to 6 months of resistance training ( RT ) . METHODS Eighty mobility-limited adults aged 70 - 85 years were r and omized to receive WPC ( 40g/day ) or an isocaloric control for 6 months . All participants also completed a progressive high-intensity RT intervention . Sample sizes were calculated based on the primary outcome of change in whole-body lean mass to give 80 % power for a 0.05-level , two-sided test . RESULTS Lean mass increased 1.3 % and 0.6 % in the WPC and control groups , respectively . Muscle cross-sectional area was increased 4.6 % and 2.9 % in the WPC and control groups , respectively , and muscle strength increased 16%-50 % in WPC and control groups . Stair-climbing performance also improved in both groups . However , there were no statistically significant differences in the change in any of these variables between groups . CONCLUSIONS These data suggest that WPC supplementation at this dose does not offer additional benefit to the effects of RT in mobility-limited older adults Background and aims : This study investigated whether high-velocity high-power training ( POW )  improved lower extremity muscle power and quality in functionally-limited elders greater than traditional slow-velocity progressive resistance training ( STR ) . Methods : Fifty-seven community-dwelling older adults aged 74.2±7 ( range 65–94 yrs ) , Short Physical Performance Battery score 7.7±1.4 , were r and omized to either POW ( n=23 ) ( 12 females ) , STR ( n=22 ) ( 13 females ) or a control group of lower extremity stretching ( CON ) ( n=12 ) ( 6 females ) . Training was performed three times per week for 12 weeks and subjects completed three sets of double leg press and knee extension exercises at 70 % of the one repetition maximum ( 1RM ) . Outcome measures included 1RM strength and peak power ( PP ) . Total leg lean mass was determined using dual-energy X-ray absorptiometry to estimate specific strength and specific PP . Results : During training , power output was consistently higher in POW compared to STR for knee extension ( ∼2.3-fold ) and leg press ( ∼2.8-fold ) exercises ( p<0.01 ) . Despite this , PP and specific PP of the knee extensors increased similarly from baseline in POW and STR compared to CON ( p<0.01 ) , and no significant time-group interaction occurred for PP of the leg extensors . However , gains in leg press specific PP were significantly greater in POW compared to both STR and CON ( p<0.05 ) . Total leg lean mass did not change within any group . Conclusions : A short-term intervention of high-velocity power training and traditional slow-velocity progressive resistance training yielded similar increases of lower extremity power in the mobility-impaired elderly . Neuromuscular adaptations to power training , rather than skeletal muscle hypertrophy , may have facilitated the improvements in muscle quality . Additional studies are warranted to test the efficacy of power training in older individuals with compromised physical functioning UNLABELLED Power-based resistance training ( PWT ) , using low load and high velocity , can improve physical function and quality of life in older persons . Patients with Parkinson 's disease ( PD ) , exhibiting muscular weakness and reduced movement speed , have been shown to be benefit from resistance training ; however , little is known about the advantages of PWT for PD . PURPOSE To evaluate the effects of PWT on bradykinesia and muscular performance in older patients with PD . METHODS Twenty-six patients with mild to moderate PD were r and omly assigned to a PWT or control group ( CON ) . The PWT program was three months , incorporating two sessions/wk of high-speed resistance training combined balance and agility drills . Outcome measures included : upper and lower limb bradykinesia scores , one repetition maximums ( 1RM ) and peak powers on biceps curl , chest press , leg press , hip abduction and seated calf , and quality of life ( PDQ-39 ) . RESULTS The PWT group produced significant improvement in both upper and lower limbs bradykinesia scores , 1RM and muscle peak power ( p < .05 ) , which surpassed the CON group except for power during the seated calf exercise . No significant correlations between changes in clinical measure of bradykinesia and muscle peak power were observed after training . Significant improvements were seen in the PDQ-39 overall score , subsections for mobility , activities of daily living and social support for the PWT group . CONCLUSION The 3-month PWT program significantly reduced bradykinesia and increased muscle strength and power in older patients with PD . Power training is an effective training modality to improve physical function and quality of life for PD OBJECTIVE To evaluate the residual effects of fitness and whole-body vibration ( WBV ) training in older men 1 year after completion of the interventions . DESIGN A 1-year follow-up of a r and omized controlled trial comparing the effects of 1 year of fitness training , including combined resistance and aerobic ( R+A ) training and WBV training , with a control ( CON ) group . SETTING University training center . PARTICIPANTS Adult men ( N=72 ) between 60 and 80 years of age . Response rate was 80 % , 92 % , and 90 % in the R+A training ( n=20 ) , WBV training ( n=23 ) , and CON ( n=29 ) groups , respectively . INTERVENTIONS The intervention groups exercised 3 times weekly during 1 year . The R+A training group performed a st and ard training program , combining resistance exercises and aerobic training , following the American College of Sports Medicine guidelines . The WBV training group performed unloaded static and dynamic leg exercises on a vibration platform . The CON group did not participate in any training program . MAIN OUTCOME MEASURES Muscle volume , isometric and concentric muscle strength , muscle quality , and muscle power . RESULTS Both interventions had result ed in comparable increases in muscle quality characteristics . No significant changes had been found in the CON group . During the 1-year follow-up period , the R+A ( -4.05 % , P=.006 ) and WBV ( -2.45 % , P<.0001 ) training groups had lost most of their gains in muscle volume . However , isometric muscle strength was preserved in the R+A training group ( + 1.65 % , P=.745 ) , result ing in an increase in muscle quality ( + 7.97 % , P=.034 ) . In the WBV training group , muscle power decreased ( -6.10 % , P<.0001 ) but remained significantly higher than at baseline ( P=.038 ) . Except for a strong decrease in muscle power , no significant changes were found in the CON group . CONCLUSIONS One year of R+A and /or WBV training can equally reverse the adverse effects of aging on muscle quality in older men , but their residual impact after follow-up is different OBJECTIVES To evaluate a dynamic form of weighted vest exercise suitable for home use and design ed to enhance muscle power , balance , and mobility . DESIGN A single-blind , r and omized , controlled trial . SETTING Outpatient exercise research facility situated within an academic long-term care center . PARTICIPANTS Twenty-one community-dwelling women aged 70 and older with a Short Physical Performance Battery ( SPPB ) score between 4 and 10 ( out of 12 ) . INTERVENTIONS Subjects were r and omized into a progressive resistance-training program using weighted vests for resistance with exercises design ed to be specific to mobility tasks and have a component performed at the fastest possible velocity ( Increased Velocity Exercise Specific to Task ( InVEST ) , n=11 ) or a control exercise group ( control , n=10 ) , which performed slow-velocity , low-resistance exercise . Both groups exercised three times a week for 12 weeks . MEASUREMENTS Changes in muscle power , balance , and physical performance were compared . RESULTS In comparison to control group , InVEST group manifested significant improvements ( P<.05 ) in leg power across measurements obtained at 75 % to 90 % of the one-repetition maximum . Both groups demonstrated significant improvements in chair st and and SPPB score from baseline , and the InVEST group showed significant improvements in gait speed and chair st and from baseline ( P<.05 ) . InVEST produced significantly greater changes in chair st and time than control ( P<.05 ) . CONCLUSION InVEST training appears be an effective means of enhancing leg power and chair rise in this population and is worthy of further investigation as a means of enhancing balance and mobility We examined whether high-speed power training ( HSPT )  improved muscle performance and braking speed using a driving simulator . 72 older adults ( 22 m , 50 f ; age = 70.6 ± 7.3 yrs ) were r and omized to HSPT at 40 % one-repetition maximum ( 1RM ) ( HSPT : n = 25 ; 3 sets of 12–14 repetitions ) , slow-speed strength training at 80%1RM ( SSST : n = 25 ; 3 sets of 8–10 repetitions ) , or control ( CON : n = 22 ; stretching ) 3 times/week for 12 weeks . Leg press and knee extension peak power , peak power velocity , peak power force/torque , and braking speed were obtained at baseline and 12 weeks . HSPT  increased peak power and peak power velocity across a range of external resistances ( 40–90 % 1RM ; P < 0.05 ) and improved braking speed ( P < 0.05 ) . Work was similar between groups , but perceived exertion was lower in HSPT ( P < 0.05 ) . Thus , the less strenuous HSPT exerted a broader training effect and improved braking speed compared to SSST BACKGROUND The performance of daily tasks , such as stair climbing or lifting an object , requires both muscle strength and power . Age-associated reductions in strength and power can affect an older adult 's ability to complete daily tasks such as stair climbing and lifting a child . METHODS The purpose s of this study were to determine whether power training was more efficacious than strength training for improving whole-body physical function in older adults and to examine the relationship between changes in anaerobic power and muscle strength and changes in physical function . Thirty-nine men and women ( mean age + /- SD = 72.5 + /- 6.3 years ) with below-average leg extensor power were r and omly assigned to control ( C , n = 15 ) , strength-training ( ST , n = 13 ) or power-training ( PT , n = 11 ) groups . The ST and PT groups met 3 days per week for 16 weeks ; the C group maintained usual activity and attended three lectures during the course of the study . Primary outcome measures included the Continuous Scale Physical Functional Performance test , maximal strength , and anaerobic power . RESULTS After baseline was controlled for , the Continuous Scale Physical Functional Performance test total score was significantly greater for the PT group than for the ST ( p = .033 ) and C ( p = .016 ) groups . Maximal strength was significantly greater for the ST group than for the C group ( p = .015 ) after the intervention . There was no significant difference between groups for peak anaerobic power . CONCLUSIONS Power training was more effective than strength training for improving physical function in community-dwelling older adults Background : It has been unclear which training mode is most effective and feasible for improving physical performance in the risk group of prefrail community-dwelling older adults . Objective : The purpose of the present study was to compare the effects of strength training ( ST ) versus power training ( PT ) on functional performance in prefrail older adults . This study was registered at clinical trials.gov as NCT00783159 . Methods : 69 community-dwelling older adults ( > 65 years ) who were prefrail according to the definition of Fried were included in a 12-week exercise program . The participants were r and omized into an ST group , a PT group and a control group . All participants were supplemented with vitamin D3 orally before entering the intervention period . The primary outcome was the global score on the Short Physical Performance Battery ( SPPB ) . Secondary outcomes were muscle power , appendicular lean mass ( aLM ) measured by dual energy X-ray absorptiometry and self-reported functional deficits ( Short Form of the Late-Life Function and Disability Instrument , SF-LLFDI ) . Results : Regarding changes in the SPPB score during the intervention , significant heterogeneity between the groups was observed ( p = 0.023 ) . In pair-wise comparisons , participants in both training groups significantly ( PT : p = 0.012 , ST : 0.009 ) increased their SPPB score ( PT : Δmean = 0.8 , ST : Δmean = 1.0 ) compared to the control group , with no statistical difference among training groups ( p = 0.301 ) . No statistical differences were found in changes in aLM ( p = 0.769 ) , muscle power ( p = 0.308 ) and SF-LLFDI ( p = 0.623 ) between the groups . Muscle power significantly increased ( p = 0.017 ) under vitamin D3 intake . Conclusions : In prefrail community-dwelling adults , PT is not superior to ST , although both training modes result ed in significant improvements in physical performance . With regard to dropout rates , ST appears to be advantageous compared to PT . The high prevalence of vitamin D3 deficiency and the slight improvement of physical performance under vitamin D3 supplementation among study participants underline the relevance of this approach in physical exercise interventions BACKGROUND Muscle power is a key predictor of physical function in older adults ; however , clinical ly meaningful improvements in leg-extensor muscle power have yet to be identified . The purpose of this study is to establish the minimal clinical ly important improvement ( MCII ) and substantial improvement ( SI ) for leg-extensor power and muscle contraction velocity in mobility-limited older adults . METHODS Data were extracted from three r and omized trials of leg-extensor muscle power training interventions ( 3- to 6-month duration ) .  Measurements of leg-extensor power and velocity were obtained using dynamic bilateral leg press at 40 % and 70 % of the one-repetition maximum . Anchor-based MCIIs were calculated using selected items extracted from the Late Life Function and Disability Instrument . St and ard error of measurement and effect size methods were used to calculate the distribution-based MCII . RESULTS Data from 164 participants ( mean age : 76.6 ± 5.6 years ; Short Physical Performance Battery score : 7.8 ± 1.3 ) were used in this analysis . The respective MCII and SI estimates for 40 % leg-extensor power were 18.3 ( 9 % ) and 30.5 ( 15 % ) W , and 23.1 ( 10 % ) and 41.6 ( 18 % ) W for 70 % leg-extensor power . The respective MCII and SI estimates for 40 % average velocity were 0.03(7 % ) and 0.08(18 % ) m/s , and 0.02(6 % ) and 0.05(15 % ) m/s for 70 % average velocity . CONCLUSIONS This is the first study to establish a clinical ly meaningful improvement of leg-extensor power ( 9%-10 % ) and velocity ( 6%-7 % ) in mobility-limited older adults . These findings should be used to aid in the design and interpretation of clinical trials and interventions that target improvements in muscle power in this high-risk population Purpose : The purpose of the present study was to evaluate the effects of 10 weeks of moderate resistance strength training followed by 6 weeks of detraining on muscle strength and jump performance in healthy , moderately active , older men , aged 61 ‐ 75 years ( mean age 68 ± 5 years ) . Methods : Subjects were r and omly assigned to a moderate resistance strength training group ( RT , n=9 ) , or to a control group ( C , n=9 ) . The RT group trained upper and lower body muscle groups at 60 % of 1‐Repetition Maximum ( 1‐RM ) , 3 times per week for 12 weeks . Both groups were evaluated in the 1‐RM knee extension and flexion strength , squat jump ( SJ ) , and countermovement jump ( CMJ ) height before and after the training period . In addition , the RT group was evaluated in the same measurements after 6 weeks of detraining . Results : After the training period , RT improved significantly ( p < 0.001 ) the 1‐RM knee extension ( 32 % ) and flexion ( 28 % ) strength , SJ ( 39 % ) , and CMJ ( 31 % ) height . Significant reductions were observed in 1‐RM lower body strength , SJ , and CMJ height by approximately 15 % , after the detraining period . Conclusions : Muscle strength and vertical jump performance improved after short‐term moderate resistance strength training . A short‐term detraining period affects the muscle strength and power in older adults , but the neuromuscular function does not return to pretraining levels . This suggests that the continuation of a strength training program is essential for the maintenance of muscle strength , functional performance , and independence in older adults OBJECTIVES To determine whether variation in resistance exercise volume affects muscle function and physical performance response in older adults . DESIGN A r and omized 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 Queensl and . 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 st and ing , 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 design ing time-efficient exercise regimens to enhance neuromuscular function in older adults Background and Purpose : Vibration training is a relatively new exercise intervention . This study investigated the effects of vibration exercise on strength ( force-producing capacity ) and power in older adults who are healthy . Participants and Methods : Thirty participants ( mean age=73.7 years , SD=4.6 ) were r and omly assigned to a vibration exercise training ( VIB ) group or an exercise without vibration training ( EX ) group . The interventions consisted of 3 sessions per week for 8 weeks . Outcome measures included isokinetic flexor and extensor strength and power of the hip , knee , and ankle . Results : The VIB group significantly improved ankle plantar flexor strength and power compared with the EX group . However , there were no significant differences between the VIB and EX groups for knee flexor or extensor strength . Discussion and Conclusion : Vibration training contributed to an increase in plantar flexor strength and power . However , the strength gains for the knee and hip flexors and extensors for the VIB group and the EX group were comparable . Future vibration protocol s should explore different body positions to target muscles higher up on the leg It is unclear whether strength training ( ST ) or power training ( PT ) is the more effective intervention at improving muscle strength and power and physical function in older adults . The authors compared the effects of lower extremity PT with those of ST on muscle strength and power in 45 older adults ( 74.8 + /- 5.7 yr ) with self-reported difficulty in common daily activities . Participants were r and omized to 1 of 3 treatment groups : PT , ST , or wait-list control . PT and ST trained 3 times/wk for 12 wk using knee-extension ( KE ) and leg-press ( LP ) machines at approximately 70 % of 1-repetition maximum ( 1RM ) . For PT , the concentric phase of the KE and LP was completed " as fast as possible , " whereas for ST the concentric phase was 2 - 3 s. Both PT and ST paused briefly at the midpoint of the movement and completed the eccentric phase of the movement in 2 - 3 s. PT and ST groups showed significant improvements in KE and LP 1RM compared with the control group . Maximum KE and LP power increased approximately twofold in PT compared with ST . At 12 wk , compared with control , maximum KE and LP power were significantly increased for the PT group but not for the ST group . In older adults with compromised function , PT leads to similar increases in strength and larger increases in power than ST BACKGROUND Age-associated declines in muscle mass and function are major risk factors for an impaired ability to carry out activities of daily living , falls , prolonged recovery time after hospitalization , and mortality in older adults . New strategies that can slow the age-related loss of muscle mass and function are needed to help older adults maintain adequate performance status to reduce these risks and maintain independence . OBJECTIVE We evaluated the efficacy of fish oil-derived n-3 ( ω-3 ) PUFA therapy to slow the age-associated loss of muscle mass and function . DESIGN Sixty healthy 60 - 85-y-old men and women were r and omly assigned to receive n-3 PUFA ( n = 40 ) or corn oil ( n = 20 ) therapy for 6 mo . Thigh muscle volume , h and grip strength , one-repetition maximum ( 1-RM ) lower- and upper-body strength , and average power during isokinetic leg exercises were evaluated before and after treatment . RESULTS Forty-four subjects completed the study [ 29 subjects ( 73 % ) in the n-3 PUFA group ; 15 subjects ( 75 % ) in the control group ] . Compared with the control group , 6 mo of n-3 PUFA therapy increased thigh muscle volume ( 3.6 % ; 95 % CI : 0.2 % , 7.0 % ) , h and grip strength ( 2.3 kg ; 95 % CI : 0.8 , 3.7 kg ) , and 1-RM muscle strength ( 4.0 % ; 95 % CI : 0.8 % , 7.3 % ) ( all P < 0.05 ) and tended to increase average isokinetic power ( 5.6 % ; 95 % CI : -0.6 % , 11.7 % ; P = 0.075 ) . CONCLUSION Fish oil-derived n-3 PUFA therapy slows the normal decline in muscle mass and function in older adults and should be considered a therapeutic approach for preventing sarcopenia and maintaining physical independence in older adults . This study was registered at clinical trials.gov as NCT01308957 Objective This study aim ed to compare the effects of two frequencies of high-speed resistance training ( HSRT ) on physical performance and quality of life of older women . Methods A total of 24 older women participated in a 12-week HSRT program  composed of either two or three sessions/week ( equated for volume and intensity ) . Women were r and omized into three arms : a control group ( CG , n=8 ) , a resistance training group performing two sessions/week ( RT2 , n=8 ) , and a resistance training group performing three sessions/week ( RT3 , n=8 ) . The training program for both experimental groups included exercises that required high-speed concentric muscle actions . Results No baseline differences were observed among groups . Compared with the CG , both training groups showed similar small to moderate improvements ( P<0.05 ) in muscle strength , power , functional performance , balance , and quality of life . Conclusion These results suggest that equated for volume and intensity , two and three training sessions/week of HSRT are equally effective for improving physical performance and quality of life of older women Purpose This study compared the effect of periodised versus non-periodised ( NP ) resistance training on neuromuscular adaptions in older adults . Methods Forty-one apparently healthy untrained older adults ( female = 21 , male = 20 ; 70.9 ± 5.1 years ; 166.3 ± 8.2 cm ; 72.9 ± 13.4 kg ) were recruited and r and omly stratified to an NP , block periodised ( BP ) , or daily undulating periodised ( DUP ) training group . Outcome measures were assessed at baseline and following a 22-week resistance training intervention ( 3 day week−1 ) , including : muscle cross-sectional area ( CSA ) , vertical jump performance , isometric and isokinetic peak torque , isometric rate of force development ( RFD ) , and muscle activation . Thirty-three participants satisfied all study requirements and were included in analyses ( female = 17 , male = 16 ; 71.3 ± 5.4 years ; 166.3 ± 8.5 cm ; 72.5 ± 13.7 kg ) .  Results Block periodisation , DUP , and NP resistance training induced statistically significant improvements in muscle CSA , vertical jump peak velocity , peak power and jump height , and peak isometric and isokinetic torque of the knee extensors at 60 and 180 ° s−1 , with no between-group differences . Muscle activity and absolute RFD measures were statistically unchanged following resistance training across the entire cohort . Conclusions Periodised resistance training , specifically BP and DUP , and NP resistance training are equally effective for promoting increases in muscular hypertrophy , strength , and power among untrained older adults . Consequently , periodisation strategies are not essential for optimising neuromuscular adaptations during the initial stages of resistance training in the aging population OBJECTIVES The progressive age-related declines in muscle health and physical function in older adults are related to muscle size and strength . Walking with an applied blood flow restriction is an alternative to maintain muscle volume in older adults to increase the value for time spent walking . Therefore , the aim of this study was to examine the effect of adding blood flow restriction to low-intensity walking on clinical measures of physical function . DESIGN / METHODS Sedentary older men and women were r and omised to either a low-intensity blood flow restriction walking group ( BFRW ; n=10 ) , or a non-blood flow restriction walking control group ( CON ; n=9 ) . Participants were assessed at baseline , three-weeks and six-weeks for the 30second sit to st and , six-minute walk test , timed up and go  , and a modified Queen  's  College step test  . While a rating of perceived exertion ( RPE ) for training sessions at baseline , three-weeks and six-weeks . RESULTS BFRW typically result ed in a 2.5 - 4.5 fold greater improvement in performance on all measures of physical function compared with CON among these older adults . However , RPE was greater for BFRW at all time points ( for baseline , three-weeks , six-weeks : 14±0 ; 11±0 ; 11±0 ) compared with CON ( 8±0 ; 7±0 ; 8±0 ) , despite declining across the study for BFRW . CONCLUSIONS The greater improvement in physical function with blood flow restriction demonstrates how this addition can increase the quality of simple walking exercise for population s that may be contraindicated to heavy-load resistance training INTRODUCTION Although h and grip strength is considered a strong predictor of negative health outcomes , it is unclear whether h and grip strength represents a useful measure to evaluate changes in muscle strength following resistance-type exercise training in older people . We assessed whether measuring h and grip strength provides proper insight in the efficacy of resistance-type exercise training to increase muscle mass , strength , and physical performance in frail older people . METHODS Prefrail and frail older people ( ≥ 65 y ) were either conducting a 24-week resistance-type exercise training or no exercise training . Before , during , and after the intervention , h and grip strength ( JAMAR ) , lean body mass ( DXA ) , leg strength ( 1-RM ) , and physical performance ( SPPB ) were assessed . RESULTS H and grip strength correlated with appendicular lean mass ( r = 0.68 ; p < .001 ) and leg strength ( r = 0.67 ; p < .001 ) . After 24 weeks of whole body resistance-type exercise training , leg extension strength improved significantly better when compared with the control group ( 57 ± 2 - 78 ± 3 kg vs 57 ± 3 - 65 ± 3 kg : p < .001 ) . Moreover , physical performance improved significantly more in the exercise group ( 8.0 ± 0.4 - 9.3 ± 0.4 points ) when compared with the control group ( 8.3 ± 0.4 - 8.9 ± 0.4 points : p < .05 ) . These positive changes were not accompanied with any significant changes in h and grip strength ( 26.3 ± 1.2 - 27.6 ± 1.2 kg in the exercise group vs 26.6 ± 1.2 - 26.3 ± 1.3 kg in the control group : p = .71 ) . CONCLUSION Although h and grip strength strongly correlates with muscle mass and leg strength in frail older people , h and grip strength does not provide a valid means to evaluate the efficacy of exercise intervention programs to increase muscle mass or strength in an older population Background People with Parkinson 's disease are twice as likely to be recurrent fallers compared to other older people . As these falls have devastating consequences , there is an urgent need to identify and test innovative interventions with the potential to reduce falls in people with Parkinson 's disease . The main objective of this r and omised controlled trial is to determine whether fall rates can be reduced in people with Parkinson 's disease using exercise targeting three potentially remediable risk factors for falls ( reduced balance , reduced leg muscle strength and freezing of gait ) . In addition we will establish the cost effectiveness of the exercise program from the health provider 's perspective . Methods / Design 230 community-dwelling participants with idiopathic Parkinson 's disease will be recruited . Eligible participants will also have a history of falls or be identified as being at risk of falls on assessment . Participants will be r and omly allocated to a usual-care control group or an intervention group which will undertake weight-bearing balance and strengthening exercises and use cueing strategies to address freezing of gait . The intervention group will choose between the home-based or support group-based mode of the program . Participants in both groups will receive st and ardized falls prevention advice . The primary outcome measure will be fall rates . Participants will record falls and medical interventions in a diary for the duration of the 6-month intervention period . Secondary measures include the Parkinson 's Disease Falls Risk Score , maximal leg muscle strength , st and ing balance , the Short Physical Performance Battery , freezing of gait , health and well being , habitual physical activity and positive and negative affect schedule . Discussion No adequately powered studies have investigated exercise interventions aim ed at reducing falls in people with Parkinson 's disease . This trial will determine the effectiveness of the exercise intervention in reducing falls and its cost effectiveness . This pragmatic program , if found to be effective , has the potential to be implemented within existing community services . Trial registration The protocol for this study is registered with the Australian New Zeal and Clinical Trials Registry ( ACTRN12608000303347 ) The short-term effects of an accessible exercise intervention on the strength and health-related quality of life ( HRQOL ) among older adult women were evaluated . We conducted an 8-week resistance training intervention utilizing elastic b and s in 62 community-dwelling women with a mean age of 68 years . Participants were r and omly assigned to either an exercise or a control group . Pre- and postintervention assessment s included strength tests and HRQOL . Results revealed significant increases in three major muscles compared to the control group . However , there were no significant changes on either mental or physical health functioning . The elastic b and s provide older adult women with an inexpensive , practical exercise program that effectively increases strength within 8 weeks but may have little effect on self-reported HRQOL BACKGROUND Progressive loss of muscle and strength with age is often coincident with increases in adiposity , leading to a condition called sarcopenic obesity . Studies have shown sarcopenic obese adults to be at higher risk for declines in physical function . Despite this rising public health concern , no intervention studies currently exist in this population . METHODS A total of 21 sarcopenic obese adults , 60 years or older , were r and omized into two groups , strength/hypertrophy ( SH , n=9 ) and high-speed circuit ( HSC , n=8 ) and were trained for 15 weeks . The primary outcome was the SPPB modified as a measure of physical function , assessed by assessors blinded to r and omization . Secondary outcomes were lower body and upper body power and strength , instrumental activities of daily living ( IADL ) , ratings of perceived exertion ( RPE ) , body fat % ( BF% ) , skeletal muscle index ( SMI ) , and grip strength ( GRP ) . RESULTS For the SPPB results favored HSC over SH ( 1.1 , 95 % CI ( -.1 to 2.4 ) , p=.08 ) and showed a moderate effect size ( Hedge g=0.6 , 95 % CI ( -0.4 , 1.6 ) ) . For secondary outcomes , lower body power ( mean difference=158 W , 95 % CI ( 2 , 315 ) ; p=.01 ) and RPE ( mean difference=-1.5 , 95 % CI ( -2.9 , -0.12 ) ; p=.04 ) also favored HSC . IADL , SMI , BF% , upper and lower body strength and upper body power , showed no statistically significant differences between groups . CONCLUSIONS Considering the moderate effect size , the large treatment effect shown by the upper limit of the 95 % CI , the low perceived exertion , and no adverse effects , HSC training should be further investigated with a larger sample size in sarcopenic obese adults Abstract Perchthaler , D , Grau , S , and Hein , T. Evaluation of a 6-week whole-body vibration intervention on  neuromuscular performance in older adults . J Strength Cond Res 29(1 ) : 86–95 , 2015— Research in the field of whole-body vibration ( WBV ) for the enhancement of neuromuscular performance is becoming increasingly popular . However , additional underst and ing of optimal WBV training protocol s is still necessary to develop optimal and effective training and prevention concepts , especially for elderly people . The intention of this study was to evaluate a 6-week WBV intervention program based on optimal vibration loads adapted from the literature on lower-limb strength parameters and performance , as well as on perceived exertion according to a subjective rating . A total of 21 older adults were allocated r and omly into either a WBV training or control group ( CO ) . Before and after the intervention period , jump height was measured during a countermovement jump . In addition , isolated isokinetic maximal knee extension and flexion strength , mean power , and work were recorded using a motor-driven dynamometer . Borg 's scale for rating of perceived exertion was used to evaluate the intensity of WBV exercises within each training session . After the intervention period , jump height increased by 18.55 % ( p < 0.001 ) in the WBV group , whereas values of the CO remained unchanged . There were no statistically significant differences in isokinetic maximal strength , mean power , or work values in knee extension or flexion ( all p > 0.05 ) . Finally , the subjective perceived exertion of the WBV exercises and respective training parameters ranged between moderate rating levels of 7 and 13 of Borg 's scale . Our data show that WBV is a feasible and safe training program for elderly people to increase multijoint strength performance of the lower limbs during a countermovement jump . This could help to determine the potential of WBV programs in training of the elderly to prevent age-related reduction of neuromuscular performance Purpose : The myriad consequences of age‐related muscle atrophy include reduced muscular strength , power , and mobility ; increased risk of falls , disability , and metabolic disease ; and compromised immune function . At its root , aging muscle atrophy results from a loss of myofibers and atrophy of the remaining type II myofibers . The purpose of this trial ( NCT02442479 ) was to titrate the dose of resistance training ( RT ) in older adults in an effort to maximize muscle regrowth and gains in muscle function . Methods : A r and omized , four‐arm efficacy trial in which four , distinct exercise prescriptions varying in intensity , frequency , and contraction mode/rate were evaluated : ( 1 ) high‐resistance concentric‐eccentric training ( H ) 3 d/week ( HHH ) ; ( 2 ) H training 2 d/week ( HH ) ; ( 3 ) 3 d/week mixed model consisting of H training 2 d/week separated by 1 bout of low‐resistance , high‐velocity , concentric only ( L ) training ( HLH ) ; and ( 4 ) 2 d/week mixed model consisting of H training 1 d/week and L training 1 d/week ( HL ) . Sixty‐four r and omized subjects ( 65.5 ± 3.6 y ) completed the trial . All participants completed the same 4 weeks of pre‐training consisting of 3 d/week followed by 30 weeks of r and omized RT . Results : The HLH prescription maximized gains in thigh muscle mass ( TMM , primary outcome ) and total body lean mass . HLH also showed the greatest gains in knee extension maximum isometric strength , and reduced cardiorespiratory dem and during steady‐state walking . HHH was the only prescription that led to increased muscle expression of pro‐inflammatory cytokine receptors and this was associated with a lesser gain in TMM and total body lean mass compared to HLH . The HL prescription induced minimal muscle regrowth and generally lesser gains in muscle performance vs. the other prescriptions . Major conclusions : The HLH prescription offers distinct advantages over the other doses , while the HL program is subpar . Although limited by a relatively small sample size , we conclude from this r and omized dose‐response trial that older adults benefit greatly from 2 d/week high‐intensity RT , and may further benefit from inserting an additional weekly bout of low‐load , explosive RT . Trial registration : Clinical Trials.gov NCT02442479 HighlightsHLH maximized gains in thigh muscle mass and total body lean mass . HLH induced the greatest gains in knee extension maximum isometric strength .  HLH reduced cardiorespiratory dem and during steady‐state walking . HHH led to increased muscle expression of pro‐inflammatory cytokine receptors . The HL prescription induced minimal muscle regrowth and lesser gains in performance Muscle adaptations can be induced by high-resistance exercise . Despite being potentially more suitable for older adults , low-resistance exercise protocol s have been less investigated . We compared the effects of high- and low-resistance training on muscle volume , muscle strength , and force-velocity characteristics . Fifty-six older adults were r and omly assigned to 12 weeks of leg press and leg extension training at either HIGH ( 2 × 10 - 15 repetitions at 80 % of one repetition maximum ( 1RM ) ) , LOW ( 1 × 80 - 100 repetitions at 20 % of 1RM ) , or LOW+ ( 1 × 60 repetitions at 20 % of 1RM , followed by 1 × 10 - 20 repetitions at 40 % of 1RM ) . All protocol s ended with muscle failure . Leg press and leg extension of 1RM  were measured at baseline and post intervention and before the first training session in weeks 5 and 9 . At baseline and post intervention , muscle volume ( MV ) was measured by CT-scan . A Biodex dynamometer evaluated knee extensor static peak torque in different knee angles ( PT(stat90 ° ) , PT(stat120 ° ) , PT(stat150 ° ) ) , dynamic peak torque at different speeds ( PT(dyn60 ° s)(-1 ) , PT(dyn180 ° s)(-1 ) , PT(dyn240 ° s)(-1 ) ) , and speed of movement at 20 % ( S20 ) , 40 % ( S40 ) , and 60 % ( S60 ) of PTstat90 ° . HIGH and LOW+ result ed in greater improvements in 1RM strength than LOW ( p<0.05 ) . These differences were already apparent after week 5 . Similar gains were found between groups in MV , PT(stat ) , PT(dyn60 ° s)(-1 ) , and PT(dyn180 ° s)(-1 ) . No changes were reported in speed of movement . HIGH tended to improve PT(dyn240 ° s)(-1 ) more than LOW or LOW+ ( p=0.064 ) . In conclusion , high- and low-resistance exercises ending with muscle failure may be similarly effective for hypertrophy . High-resistance training led to a higher increase in 1RM strength  than low-resistance training ( 20 % of 1RM ) , but this difference disappeared when using a mixed low-resistance protocol in which the resistance was intensified within a single exercise set ( 40 % of 1RM ) . Our findings support the need for more research on  low-resistance programs in older age , in particular long-term training studies and studies focusing on residual effects after training cessation
Finally , muscle power testing was found to be safe in older people with a broad range of health and functional states
Background Muscle power has been proposed to be the primary therapeutic target for resistance training interventions aim ed at enhancing physical function in older adults .
However , no recommendations exist on ideal testing protocol s to assess muscle power in older adults , and the safety of this procedure has not been adequately evaluated in the literature .
Methods A systematic review was conducted to identify studies evaluating muscle power exerted by older people in resistance exercises through May 2017 .