KIN 3110 Advanced Fitness Assessment PDF

KIN 3110 | ADVANCED FITNESS ASSESSMENT ROBERT GUMIENIAK, PhD.  sleep : most impactful part of recovery PLAN FOR THE DAY… 1. Re-cap last class/lab 2. Interesting read… 3. Appl...

KIN 3110 | ADVANCED FITNESS ASSESSMENT ROBERT GUMIENIAK, PhD.  sleep : most impactful part of recovery PLAN FOR THE DAY… 1. Re-cap last class/lab 2. Interesting read… 3. Application of music and encouragement KEY QUESTIONS How is music applied during exercise? When is music applied during exercise? What should be considered when selecting music for exercise? What is encouragement and how can it be applied? https://www.penguinrandomhouse.ca/books/605411/good-to-go-by-christie-aschwanden/9780393357714 INVESTIGATING MUSIC IN EXERCISE AND SPORT nmusic is ubiquitous as exercise s sport Ubigritous present : DISCIPLINE QUESTION Psychology As we work progressively harder, does music delay the shift in focus from external cues (e.g., our environment) to internal, fatigue-related cues? If we listen to music before a task, does it promote imagery that is conducive to performance of that task? When used before sporting competition, can music be used to trigger an optimal mind-set? Physiology Can the use of music prolong our ability to sustain intense exercise? What is the influence of music on physiological arousal during exercise? Can listening to music after exercise hasten the clearance of lactic acid from the muscles? Biomechanics Does moving in time with music promote more efficient movement patterns in aerobic activities? Can musical accompaniment enhance the stylistic aspects of movement? What are the neuromechanical processes that allow us to synchronize our movements to a steady beat?  MUSIC IN SPORT AND EXERCISE Music is used in three ways within sport and exercise: 1. Synchronous ↓ 2. Asynchronous 3. Pre-task b to hyped or relaxed get you does enhance improvement > - elevator music  Ne ↓ harder worharden kinging you Exercise Intensity ATTENTIONAL Dissociative & start to thoughts think abt a breathing ets. ↓ - DISSOCIATION ↳ start to know Grow much are we daydreaming C.I. Karageorghis, L. Jones. Psychology of Sport and Exercise 15 (2014) 299-310  TIMING OF MUSIC Music can be used as distraction ↑ PRE-ACTIVITY: - Listening to faster music led to more pleasant and aroused emotional states in 54 young tennis players, whereas higher music intensity (volume) resulted in both higher levels of arousal and faster subsequent RT performance [Bishop et al. 2009] - Evidence supports that stimulative music can increase arousal, prompt motivational imagery, and spark both positive self-talk and flow~[Bishop, Karageorghis, & Loizou, 2007; Bishop et al., 2014; Pain, Harwood,& Anderson, 2011]. invincible (sarod McCain) - An issue that clouds research on music and arousal is that we are not always certain of the optimal level of arousal for a given person.  TIMING OF MUSIC will be more efficient ↑ DURING ACTIVITY: - During submaximal cycling at 60% of HRmax, subjects used 7.4% less O2 compared to asynchronous music [Bacon et al. 2012] - During maximal effort treadmill running in 19 subjects, time to exhaustion was significantly longer with acoustic stimuli than without. [Bood et al. 2013] - Participants completing short bouts of HIT exercise demonstrated that they endure longer or work harder in the presence of music [Karageorghis & Priest, 2012]. - During cycling to failure at critical power intensity while listening to no music, and preferred, or non-preferred music showed that, although HR was not different between conditions, RPE was higher during the non-preferred condition compared to both no music and preferred music [Nakamura et al. 2010]. ↳ cap" generalize application of music to all ppl  TIMING OF MUSIC POST-ACTIVITY: - During a treadmill run to exhaustion, music led to faster lactate clearance, which was coupled with lower RPE [Eliakim et al. 2012]. - Decreases in HR, urinary protein, and RPE were greater in the music group than in the no-music control group during cycling to exhaustion [Jing and Xudong 2008]. improved - Slow music hastened the recovery of both HR and BP following five minutes of intense treadmill exercise in comparison to fast and no music [Savitha et al. 2010]. Terry PC, Karageorghis CI, Curran ML, Martin OV, Parsons-Smith RL. Effects of music in exercise and sport: A meta-analytic review. Psychol Bull. 2020 Feb;146(2):91-117 THEORETICAL MODEL C. Karageorghis, 2016, The scientific application of music in exercise and sport: Towards a new theoretical model. In Sport and exercise psychology, 2nd ed., edited by A.M. Lane (London: Routledge), 301. MODERATORS Personality: extroverts generally prefer more stimulative music than introverts do [Eysenck, 1967; McCown et al., 1997]. Age: older exercisers (>50 years) generally expressed a preference for slower tempi than their younger counterparts did [Priest et al., 2004]. Sex: Females rate the importance of rhythmic qualities and the danceability of music more highly. Males value the importance of cultural associations [Karageorghis et al., 1999].  RECOMMENDATIONS FROM THE MODEL alignment of tempo outco a Music selected to accompany an ↓ exercise or sporting task should The music should be age be congruent with the The tempo should be selected appropriate and reflect participants’ personal with exercise or training intensity participants’ sociocultural characteristics, the task, the in mind ~120 to ~140 bpm. backgrounds. exercise environment, and desired consequences. The interaction of the task with Whenever possible, the rhythmic training status (a personal factor) Be aware of the capacity of music qualities of the music should should also be considered; highly to interfere with verbal guidance approximate the motor patterns trained exercisers and athletes and motivational commentary. enacted in the activity. require less feedback and instruction. brown aware or themselves  BRUNEL MUSIC RATING INVENTORY-3 The purpose of the Brunel Music Rating Inventory questionnaire is to assess the extent to which the piece of music you are about to hear would motivate you during _____________ [insert activity here; e.g., circuit training]. For our purposes, the word motivate means music that would make you want to pursue _____________ [insert activity here; e.g., circuit training] with greater intensity, stay with it for longer, or both. As you listen to the piece of music, indicate the extent of your agreement with the six statements by circling one of the numbers to the right of each statement. Add the items for a score between 6 and 42. A score in the range of 36 Provide an honest response to each to 42 indicates high motivational qualities in the piece of music, a score statement. Give the response that best represents your opinion, and avoid dwelling in the range of 24 to 35 indicates moderate motivational qualities, and for too long on any single statement. a score below 24 indicates that the track lacks motivational qualities. Applying music in exercise and sport. Costas I. Karageorghis. Champaign, IL ; London, UK : Human Kinetics, 2017.  REVIEW: MUSIC in EXERCISE and SPORT Music and Affective Responses: the absence of moderation effects for affective valence suggests that music is likely to engender positive responses during exercise on a fairly consistent basis regardless of personal, situational, and musical characteristics. This suggests a potential benefit for exercisers, given that they do not need to adhere to a strict set of guidelines to derive affective benefits. Music and Physiological Functioning: based on the findings of a few well-controlled studies (e.g., Karageorghis et al., 2009; 2012), it seems plausible that appropriately selected music can lead to small benefits in physiological efficiency, which have implications in terms of performance gains in endurance-type activity. Music and Perceived Exertion: Music has a tendency to absorb an individual’s attention and thus reduce RPE regardless of who selects the music and how fast the tempo might be. Music and Performance: Music is perhaps more relevant at low-to-moderate intensities at which interoceptive cues do not interfere with its processing in the cerebral cortex. Terry PC, Karageorghis CI, Curran ML, Martin OV, Parsons-Smith RL. Effects of music in exercise and sport: A meta-analytic review. Psychol Bull. 2020 Feb;146(2):91-117  SELECTING MUSIC FOR EXERCISE In addition to using the BMRI-3 scores, an exercise professional may want to consider the following: Music with clear associations to sport or physical activity may prove motivating, although not all exercise participants are motivated by music associated with sport. The musical idiom, date of release, and artist should be allied to the ages and cultural backgrounds of the participants. When selecting music for a predetermined exercise or training intensity, music tempo should be linked to exercise HR. When selecting music for a synchronous application, assess the desired movement rate (e.g., stride rate) and then select music that facilitates either one or two movements per beat. Adapted from C.I. Karageorghis, D.L. Priest, P.C. Terry, L.D. Chatzisarantis, and A.M. Lane, 2006, “Redesign and initial validation of an instrument to assess the motivational qualities of music in exercise: The Brunel Music Rating Inventory-2,” Journal of Sports Sciences 24(8), 899-909.  CONTRAINDICATIONS TO MUSIC In a statement released by the British Association of Sport and Exercise Sciences, Karageorghis et al. (2012) concluded that, music is a beneficial accompaniment to exercise or training, however it is contraindicated under the following conditions: When it may distract from safety-relevant information (e.g., on public roads); When exercisers need to focus their full attention on learning a demanding motor skill; When exercising at high intensities that require an associative attentional style (i.e., listening to the body). Music should probably be used as a stimulant only intermittently (i.e., not all the time). This prevents desensitization to its stimulative effects. Karageorghis, C.I., Stevens, R.C., Hamer, M., Bruce, A.C., & Pottratz, S.T. (2014). Psychological and psychophysiological effects of recuperative music following exhaustive exercise. Proceedings of the 2014 British Association of Sport and Exercise Sciences Conference. Burton on Trent, UK: British Association of Sport and Exercise Sciences.  Evidentiary SUMMARY Music reduces perceived exertion by 10 percent at low-to-moderate intensities of exercise or training. Well-selected music can enhance affect (how people feel) at all exercise intensities [Hutchinson et al., 2015; Karageorghis et al., 2009]. Music has a mild ergogenic, or work-enhancing, effect across a range of activities [Elliott et al., 2004; Lim et al., 2009; Nakamura et al., 2010]. The relationship between exercise HR and preference for music tempo is nonlinear, and the range of preferred tempi is narrow (~120 to ~140 bpm vs. 90 to 155 bpm) [Karageorghis & Terry, 2009].  SUMMARY Music offers exercisers attentional dissociation, towards external associations (i.e. day-dreaming). Music is effective in delaying/reducing volitional fatigue and perceived exertion. Individuality should be taken into consideration when employing music. - Personality, age, sex, culturally appropriate, - Trained vs. untrained. Contraindications to music include: safety, focus, distraction, and exercise intensity.  Review questions 1. Why do exercisers listen to music after they have finished working out? 2. What should be considered when selecting musical accompaniment for a 46-year-old mother of two who is embarking on a weight loss program? 3. Describe the difference(s) between synchronous and asynchronous music. 4. Describes the effects of music at higher exercise or training intensities? 5. What are the main safety considerations associated with using music?  ENCOURAGEMENT AND VO2MAX A common feature of most maximal exercise testing is the use of `encouragement’. Verbal statements such as `Great job!’ and `Keep going!’ Andreacci et al. (2002) studied the effects of varied encouragement in a group of 28 subjects: - Four groups received encouragement at 20 s, 60 s and 180 s intervals. - VO2max increased 13.3% in the 20s group and 8.6% in the 60s group, respectively. - The 20 s group delayed ending exercise by ~ 1 min, which represented an 8.1% increase. -point where fatigue kicked in - 10.2% increase in BLa with 20 s and 23.3% increase with 60 s. Takeaway : 19 ur gonna provide feetback , must do it frequently , ↓ verbal encouragement The effects of frequency of encouragement on performance during maximal exercise testing. Andreacci JL, et al. Journal of Sports Sciences, 20;345-352, 2002.  USING ENCOURAGEMENT Evidence supports significant mean increases in time to exhaustion of between 8% and 18% during VO2 max and multistage shuttle run tests. Chitwood et al. (1997) reported verbal encouragement significantly increased mean VO2max test duration by 16% in Type B individuals, compared to a non-significant 1% espassive increase in Type A. personality relax , a competitive urgency aggreaa personality , , Halperin et al. (2015) suggested that establishing personality type might be useful for deciding the appropriateness of providing verbal encouragement to specific individuals during exercise testing. Frequent encouragement is important, but the encouragement should be restricted to the most physically and psychologically demanding parts of the test (Midgley et al., 2018). Short phrases to increase drive, such as ‘keep it going’ and ‘keeping driving to your max’, should dominate verbal encouragement (Midgely et al. 2018) Verbal encouragement during maximal exercise testing. Midgley AW. et al. Clin Physiol Funct Imaging. 38, 547–553, 2018.  STANDARDIZING ENCOURAGEMENT Verbal encouragement has been recognized as a potential confounder in experimental research (Halperin et al., 2015) if not standardized. - Confounding, experimental expectation bias, test-retest reliability. Between-subjects standardization might not be effective; however, considering the encouragement might have different effects on the performance of individuals with different personality types. Standardization in the loudness and tone of verbal encouragement would be difficult to achieve without using pre-recorded encouragement. To optimize maximal effort, verbal encouragement should create an adaptive motivational climate by enhancing performance expectancies (competence), supporting autonomy (control) and avoiding controlled or coercive motivation. Yex "do this Di I think you're shift , Verbal encouragement during maximal exercise testing. Midgley AW. et al. Clin Physiol Funct Imaging. 38, 547–553, 2018.  V̇O2peak is considered a vital indicator of health and physical fitness that is often measured during incremental exercise testing. Previous research has shown that the attained V̇O2peak during exercise testing can be influenced by verbal encouragement. V̇O2peak (Δ 2.10 mL/kg/min, Δ 4% p < 0.001) and RERpeak (Δ 2%, p = 0.042) were significantly higher with verbal encouragement. In contrast, HRpeak (Δ 1.5 beats/min, p = 0.225) and TTE (Δ 1.5%, p = 0.348) were not significantly different between conditions. Highly trained competitive runners may be (intrinsically) motivated to reach their maximum performance regardless of encouragement, b whereas lesser (intrinsically) motivated individuals no change may perform better with encouragement. ↓ know ur population/clientele Van Hooren B, Van Der Lee P, Plasqui G, Bongers BC. The effect of a standardized verbal encouragement protocol on peak oxygen uptake during incremental treadmill testing in healthy individuals: A randomized cross-over trial. Eur J Sport Sci. 2024 Jan;24(1):16-25. doi: 10.1002/ejsc.12044. PMID: 39466026; PMCID: PMC11235901. NEXT CLASS… Now that we have music and motivation, what is next? - Topic: MSK Assessment - Chapter: 7-8; Appendix C - See also: - CourseLink