Multiple Fitness Improvements Found after 6-Months of High Intensity Functional Training
Abstract
:1. Introduction
2. Materials and Methods
2.1. Participants
2.2. Exercise Program
2.3. Measures
2.3.1. Session 1 Fitness Tests
2.3.2. Session 2 Muscular Strength Tests
2.3.3. Session 3 Cardiovascular/Respiratory Speed and Endurance Tests
2.4. Statistical Analysis
3. Results
Fitness Test Results by Experience Group for Each Sex
4. Discussion
5. Conclusions
Author Contributions
Funding
Acknowledgments
Conflicts of Interest
References
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Characteristic | 0–6 Months | 7+ Months | ||||||
---|---|---|---|---|---|---|---|---|
Women (n = 11) | Men (n = 13) | Women (n = 12) | Men (n = 9) | |||||
Mean (SD) | N (%) | Mean (SD) | N (%) | Mean (SD) | N (%) | Mean (SD) | N (%) | |
Age (years) | 30.2 (13.2) | -- | 26.5 (11.7) | -- | 37.3 (15.7) | -- | 33.3 (11.8) | -- |
Height (m) | 1.65 (0.05) | -- | 1.82 (0.09) | -- | 1.77 (0.07) | -- | 1.78 (0.06) | -- |
Weight (kg) | 65.7 (11.9) | -- | 81.4 (12.5) | -- | 59.8 (4.4) | -- | 79.9 (8.0) | -- |
Body Mass Index (kg/m2) | 24.3 (4.7) | -- | 24.6 (2.6) | -- | 21.8 (1.3) | -- | 25.2 (3.1) | -- |
HIFT experience (months) | 2.6 (2.6) | -- | 3.5 (2.1) | -- | 18.7 (5.9) | -- | 16.0 (5.0) | -- |
HIFT participation (days per week) | 4.0 (1.2) | -- | 4.1 (1.3) | -- | 3.8 (0.9) | -- | 4.0 (1.0) | -- |
2 | -- | 2 (18.2) | -- | 2 (15.4) | -- | -- | -- | -- |
3 | -- | 1 (9.1) | -- | 3 (23.1) | -- | 6 (50.0) | -- | 3 (33.3) |
4 | -- | 3 (27.3) | -- | 1 (7.7) | -- | 2 (16.7) | -- | 4 (44.4) |
5 | -- | 5 (45.5) | -- | 6 (46.2) | -- | 4 (33.3) | -- | 1 (11.1) |
6 | -- | 1 (7.7) | -- | 1 (11.1) |
Session | Fitness Measure | 10 Physical Skills of General Physical Preparedness |
---|---|---|
1 | Agility Hop Test | Balance, Coordination, Accuracy |
Pro-Agility Test | Agility | |
Novel Flex-Tester® Trunk Flexibility Tester (i.e., Sit and Reach) | Flexibility | |
Standing Long Jump; Medicine Ball Put | Power | |
Maximum # of repetitions in 60 s for each of the following: Push-ups, Sit-ups, Body Weight Squats Maximum # of Pull-ups | Stamina/Muscular Endurance | |
2 | 1 Repetition Maximum for each of the following: Back Squat, Standing Press, Deadlift | Strength |
3 | 400 Meter Sprint | Speed Cardiovascular/Respiratory Endurance |
Cooper [31] 1.5 Mile Run/Walk Test |
Test | 0–6 Months Experience (n = 11) | 7+ Months Experience (n = 12) | Group × Time | ||||
---|---|---|---|---|---|---|---|
Pre-test M (SD) | Post-test M (SD) | Pre-test M (SD) | Post-test M (SD) | F (dof) | p-Value | η2 | |
Agility Hop Test (errors) | 5.8 (2.5) | 6.1 (2.5) | 6.3 (3.0) | 4.9 (1.8) | 1.91 (1,21) | 0.182 | 0.083 |
Pro-agility Test (seconds) | 5.9 (0.8) | 6.0 (0.9) | 5.8 (0.5) | 5.9 (0.6) | 0.16 (1,21) | 0.698 | 0.007 |
Sit-and-Reach (cm) | 30.7 (10.4) | 32.5 (9.9) ** | 31.0 (9.2) | 34.7 (7.6) ** | 1.62 (1,21) | 0.217 | 0.072 |
Standing Long Jump (m) | 1.67 (0.38) | 1.74 (0.37) * | 1.80 (0.27) | 1.85 (0.25) * | 0.24 (1,21) | 0.626 | 0.011 |
Seated Medicine Ball Put (m) | 2.49 (0.32) | 2.53 (0.32) | 2.33 (0.30) | 2.41 (0.27) | 0.39 (1,21) | 0.541 | 0.018 |
Push-ups in 60 sec (reps) | 25.7 (5.5) 4 | 31.3 (3.4) * | 25.0 (7.9) 5 | 28.1 (9.6) * | 0.47 (1,12) | 0.506 | 0.038 |
Knee Push-ups in 60 sec (reps) | 23.2 (6.5) 3 | 28.6 (8.4) | 31.3 (7.1) 2 | 29.8 (3.8) | 3.89 (1,7) | 0.089 | 0.357 |
Sit-ups in 60 sec (reps) | 39.2 (13.0) | 41.6 (14.7) | 41.0 (7.2) | 41.6 (6.7) | 0.73 (1,21) | 0.402 | 0.034 |
Squats in 60 sec (reps) | 40.3 (10.8) | 41.8 (11.5) | 46.3 (5.3) | 46.8 (5.6) | 0.26 (1,21) | 0.614 | 0.012 |
Pull-ups (reps) | 3.5 (3.5) 1 | 5.0 (4.2) | 6.5 (3.9) 2 | 7.8 (3.5) | 0.04 (1,4) | 0.859 | 0.009 |
Band-assisted Pull-ups (reps) | 6.7 (6.0) 6 | 8.4 (5.9) | 13.4 (6.7) 5 | 14.5 (6.6) | 0.18 (1,15) | 0.677 | 0.012 |
1 Rep Max Back Squat (kg) | 56.2 (8.6) 6 | 64.7 (13.8) *** | 56.4 (14.4) | 60.3 (15.0) *** | 3.37 (1,19) | 0.082 | 0.150 |
1 Rep Max Press (kg) | 30.0 (6.4) | 32.7 (9.3) | 31.8 (5.9) | 33.1 (6.2) | 1.37 (1,21) | 0.255 | 0.061 |
1 Rep Max Deadlift (kg) | 71.6 (19.4) | 79.0 (27.9) ** | 80.8 (20.4) | 86.6 (19.8) ** | 0.13 (1,21) | 0.727 | 0.006 |
400 Meter Run (min) | 1:29 (0:11) 7 | 1:31 (0:14) | 1:28 (0:13) | 1:30 (0:12) | 0.15 (1,19) | 0.707 | 0.008 |
1.5 Mile Run (min) | 12:26 (1:13) 7 | 12:04 (1:21) | 12:15 (1:19) | 12:40 (1:33) | 4.48 (1,9) | 0.048 | 0.191 |
Estimated VO2max | 42.0 (3.7) 5 | 42.3 (3.1) | 43.3 (3.9) | 44.0 (3.8) | 0.09 (1,17) | 0.771 | 0.005 |
Test | 0–6 Months Experience (n = 13) | 7+ Months Experience (n = 9) | Group × Time | ||||
---|---|---|---|---|---|---|---|
Pre-test M (SD) | Post-test M (SD) | Pre-test M (SD) | Post-test M (SD) | F (dof) | p-Value | η2 | |
Agility Hop Test (errors) | 4.5 (3.2) | 4.2 (2.7) | 4.9 (2.7) | 3.7 (1.9) | 0.90 (1,20) | 0.353 | 0.043 |
Pro-agility Test (seconds) | 5.2 (0.4) | 5.2 (0.4) | 5.1 (0.4) | 5.1 (0.4) | 0.02 (1,20) | 0.894 | 0.001 |
Sit-and-Reach (cm) | 28.0 (8.0) | 29.7 (7.5) * | 30.5 (10.2) | 34.0 (7.7) * | 0.71 (1,20) | 0.408 | 0.034 |
Standing Long Jump (m) | 2.30 (0.28) | 2.30 (0.27) | 2.40 (0.22) | 2.37 (0.18) | 0.68 (1,20) | 0.418 | 0.033 |
Seated Medicine Ball Put (m) | 3.13 (0.42) | 3.15 (0.32) | 3.02 (0.36) | 3.08 (0.43) | 0.26 (1,20) | 0.615 | 0.013 |
Push-ups in 60 sec (reps) | 36.9 (11.8) | 38.3 (11.8) * | 39.1 (14.4) | 38.9 (11.3) * | 0.41 (1,20) | 0.530 | 0.020 |
Sit-ups in 60 sec (reps) | 45.2 (8.6) | 45.4 (7.1) | 46.8 (10.1) | 49.7 (7.8) | 1.16 (1,20) | 0.295 | 0.055 |
Squats in 60 sec (reps) | 49.8 (11.6) | 50.5 (7.3) | 53.3 (10.3) | 53.9 (9.9) | 0.01 (1,20) | 0.946 | 0.000 |
Pull-ups (reps) | 8.1 (3.1) 4 | 10.2 (5.0) * | 11.6 (4.1) 3 | 13.0 (3.4) * | 0.24 (1,15) | 0.632 | 0.016 |
Band-assisted Pull-ups (reps) | 6.2 (4.2) 2 | 7.6 (4.9) | 2.0 (1.4) 1 | 4.5 (2.1) | 0.27 (1,5) | 0.624 | 0.052 |
1 Rep Max Back Squat (kg) | 100.5 (25.8) | 109.0 (28.6) *** | 103.1 (30.4) | 112.7 (33.7) *** | 0.11 (1,20) | 0.748 | 0.005 |
1 Rep Max Press (kg) | 51.3 (10.0) | 54.4 (11.5) | 54.8 (12.5) | 54.8 (13.7) | 3.23 (1,20) | 0.087 | 0.139 |
1 Rep Max Deadlift (kg) | 123.6 (28.5) | 130.4 (26.2) *** | 139.7 (35.1) | 150.8 (36.0) *** | 0.92 (1,20) | 0.348 | 0.044 |
400 Meter Run (min) | 1:11 (0:11) 5 | 1:11 (0:07) | 1:13 (0:14) | 1:11(0:07) | 0.52 (1,18) | 0.479 | 0.028 |
1.5 Mile Run (min) | 11:30 (1:41) 5 | 11:08 (2:00) | 11:08 (2:18) | 11:12 (2:27) | 0.65 (1,18) | 0.430 | 0.035 |
Estimated VO2max | 45.1 (8.7) 5 | 46.4 (9.6) | 48.2 (7.6) | 48.5 (6.9) | 0.71 (1,18) | 0.412 | 0.038 |
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Cosgrove, S.J.; Crawford, D.A.; Heinrich, K.M. Multiple Fitness Improvements Found after 6-Months of High Intensity Functional Training. Sports 2019, 7, 203. https://doi.org/10.3390/sports7090203
Cosgrove SJ, Crawford DA, Heinrich KM. Multiple Fitness Improvements Found after 6-Months of High Intensity Functional Training. Sports. 2019; 7(9):203. https://doi.org/10.3390/sports7090203
Chicago/Turabian StyleCosgrove, Sarah J., Derek A. Crawford, and Katie M. Heinrich. 2019. "Multiple Fitness Improvements Found after 6-Months of High Intensity Functional Training" Sports 7, no. 9: 203. https://doi.org/10.3390/sports7090203