The Effects of a Twenty-Four–Week Aquatic Training Program on Muscular Strength Performance in Healthy Elderly Women

Abstract

The purpose of the present study was to determine the effectiveness of a 24-week aquatic training (AT) program, which included both aerobic and resistance components, on muscle strength (isometric and dynamic), flexibility, and functional mobility in healthy women over 60 years of age. Twenty-two subjects were assigned randomly to either an AT (n = 12) or a control (C, n = 10) group. Volunteers participated in a supervised shallow-water exercise program for 60 minutes a day, 3 days a week; the exercise program consisted of a 10-minute warm-up and stretching, 25 minutes of endurance-type exercise (dancing) at 80% of heart rate (HR)(max), 20 minutes of upper- and lower-body resistance exercises with specialized water-resistance equipment, and a 5-minute cool down. Maximal isometric torque of knee extensors (KEXT) and knee flexors (KFLEX) were evaluated by a Cybex Norm dynamometer, grip strength (HGR) was evaluated using a Jamar hydraulic dynamometer, and dynamic strength was evaluated via the 3 repetition maximum (3RM) test for chest press, knee extension, lat pull down, and leg press. Jumping performance was evaluated using the squat jump (SJ), functional mobility with the timed up-and-go (TUG) test, and trunk flexion with the sit-and-reach test. Body composition was measured using the bioelectrical impedance method. The AT induced significant improvements in KEXT (10.5%) and KFLEX (13.4%) peak torque, HGR strength (13%), 3RM (25.7-29.4%), SJ (24.6%), sit-and-reach (11.6%), and TUG (19.8%) performance. The AT group demonstrated a significant increase in lean body mass (3.4%). No significant changes in these variables were observed in the C group. The results indicate that AT, with both aerobic and resistance components, is an alternative training method for improving neuromuscular and functional fitness performance in healthy elderly women.

Tendon structural and mechanical properties do not differ between genders in a healthy community‐dwelling elderly population

“…First, it should be noted here that the strength values presented here are in line with those reported previously for mixed gender and single gender healthy elderly populations. 26,[42][43][44] Second, it is notable that the men produced significantly higher forces than the women. Nevertheless, the relationship between strength and risk of falls remains unclear, 45 with some previous studies reporting positive associations between strength and balance ability 6,12,46 and others showing no association.…”

Effects of a deep-water running program on muscle function and functionality in elderly women community dwelling

“…A priori, sample size was calculated using G*Power 3.1 software, based on the study of Tsourlou, Benik, Dipla, Zafeiridis, Kellis 9 .To meet parameter assumptions for the ANOVA test, 95% confidence level, maximum sampling error of 5% and a statistical power of 80%, a minimum of 12 participants were required. A further, 30% were added for possible data loss or refusal to participate and a minimum of 16 constituted the total sample (DWR = 8; CG = 8).…”

“…for knee and hip joints, respectively) 7 , requiring fast muscle contractions Practicing regular physical exercise may preserve functional capacity and the functionality of the aged population as well as mitigate the negative effects of aging 8 . Water-based exercises have been recommended to this population due to specific water properties that may maintain or improve functional movement 9 . In this view, water viscosity increases drag and creates difficulty to move the body through the water when exercising, that may result in improved muscle strength and also the rate of torque development 10 .…”

Composición Corporal y Somatotipo de Mujeres de Entre 16 a 18 Años: Efecto de un Programa Acuático-Aeróbico en el Mejoramiento de la Fuerza Muscular

“…El entrenamiento acuático tiene un amplio potencial la promoción y prevención de la salud en todas las personas, sin embargo sigue siendo una modalidad poco utilizada (Pöyhönen et al;Tsourlou et al, 2006;Becker). Los estudios realizados en población chilena permiten apoyar los objetivos sanitarios planteados en la "Estrategia Nacional de Salud", para la década 2011-2020, de aumentar en un 30% la práctica de la actividad física en adolescentes y jóvenes chilenos (Minsal).…”