Hump Day Hustling – Weekly Research Summary – December 13, 2023

Why older adults deserve high intensity, autoregulation, and more love for #AndNotOr! Enjoy, and if you want to dive deeper with ICE content make sure to check out Upcoming Course Dates and Locations

Women’s Health

Cognition, ovarian insufficiency, hormonal contraceptive

Consider our minds BLOWN!

Those with premature ovarian insufficiency are 18-37% more likely to develop dementia: https://pubmed.ncbi.nlm.nih.gov/37393661/ (open access)

AND hormonal contraceptive BLUNTS that risk/ is PROTECTIVE against the development of cognitive decline: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10679746/pdf/fgwh-04-1289096.pdf (open access)

This is wild because cross-sectionally 65-90% of women experiencing perimenopause report cognitive issues on cross-sectional survey including issues with memory, fogginess, difficulty concentrating and there is a bidirectional relationship of cognition and depression through the menopausal transition: https://pubmed.ncbi.nlm.nih.gov/37755656/

This is such an important education point about how our peri and postmenopausal clients are feeling in their bodies!!!

Older Adults

Stop stopping at light intensity

This new open access SR/MA asks the question… “Is moderate resistance training adequate for older adults with sarcopenia?”

The short answer is moderate still leaves a lot of potential benefits on the table. Vigorous intensity won out in improving muscle mass, strength, & physical function compared to light & mod intensity. Cue our surprised face.

​MMOA faculty Dustin Jones elaborated on this episode of the PTonICE Daily show discussing how this kind of evidence leaves little room to not pursue vigorous intensity with our folks. One could say that It is DANGEROUS to do otherwise. https://www.instagram.com/p/C0g8EzWs5Rg/

Impingement

#AndNotOr tallies another victory

Exercise only? Or exercise AND manual therapy? This new open access RCT would suggest the latter and boasts pretty solid effect sizes at 6 month and 1 year follow up in both functional disability (DASH) and subjective report (GROC).

It’s no surprise that we would have liked to see the exercise intensity a bit higher and less focused on postural components/cueing, but we still saw nice improvement in both groups alongside the added benefit of manual therapy.

It’s worth noting that symptoms across the groups were quite chronic – average duration nearly 50 weeks. Exciting to see some strong changes at long term in both groups receiving conservative rehab!

Autoregulation

Measuring intensity objectively

Very cool study in this month’s JSCR looking at power loss via linear position transducer as a way to measure & quantify intensity with resistance training (“power loss-based autoregulation model”).

35 female basketball players were randomly assigned to 3 groups: Standard loading based on %1RM with no intensity monitoring (fixed loading or “hit your numbers”), a group that received programming based on %1RM but monitored & instructed to stop when lifts saw a 10% power loss, and a group that received programming based on %1RM but monitored & instructed to stop when lifts saw a 20% power loss.

All subjects followed a specific diet & sleep plan to attempt to control for as many variables as possible.

Objective measurements: 1RM back squat, body composition, T20M sprint test, 505 change of direction test, countermovement jump, drop jump, and maximum vertical jump test.

Results
The fixed loading & 20% power loss groups performed more volume than the 10% power loss group. The 20% power loss group completed the most repetitions at the highest %1RM. When performing low/moderate intensity lifting, there was not a significant difference. Objective information about bar velocity seems to have encouraged the athletes in the 20% power loss to continue working at high percentages (80-85% 1RM and 90-95% 1RM) until the 20% loss was observed.

All groups significantly increased 1RM back squat strength.

The 20% power loss group saw a 23.4% improvement in countermovement jump performance compared to the other groups. In addition, they saw a 3.6% improvement in their T20M sprint test performance.

Both 10% and 20% power loss groups saw a statistically significant improvement in maximum vertical jump compared to fixed loading. They also saw similar & statistically significant improvements in adding lean body mass compared to fixed loading.

Anecdotal, but these subjects went on to win the 2021 NCAA women’s basketball championship. Can’t argue with results!

TL/DR
Power-based autoregulation may be an effective way to objectively measure intensity. The research seems to be shaking out that fixed loading without allowing for subjective input from athletes or objective measurements of performance during lifting is the least effective way to train.

Sponsor Corner

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PTonICE Rewind

Did you miss any of our ICE Physio podcasts last week? Well here you go!

Monday: “Postpartum depression part 3: Treatment, support, and helpful resources” (April Dominick)
Tuesday: “Deck chairs on the Titanic” (Zac Morgan)
Wednesday: “Sarcopenia: Leave nothing on the table” (Dustin Jones)
Thursday: “Master the rack pull” (Alan Fredendall)
Friday: “Testosterone replacement therapy for the PT” (Zach Long)

Upcoming ICE Physio Courses

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📢 Did you know we have two other free email subscriptions just like Hump Day Hustling but geared towards Pelvic and Older Adult demographics? Simply click those links, drop your email, and sit back to receive the bi-weekly goods!

📢 On Virtual ICE next week we’ll be chatting “Breaking sedentary chains” with ICE faculty Sharwil Bell! Not in our virtual mentorship program? Find out how to enroll and learn more HERE