Hi I! 33' 3 3 I“WWI! I r W M HIWWIH l -_l®-‘ IMO 'moo—x THE EFFECTS OF SPEC EEC ENDURA$35 F 1:31.333) ENTEP‘. ’AL MENNH‘JG PRGGRAMS Thesis for the Degree of M. A WCHIGAN STATE WHERE-33 AL 3'3. BEHNKE 1969 SSSSSS 3 31111313133133ij 311311.331 13 13 @313 ‘ ABSTRACT THE EFFECTS OF SPECIFIC ENDURANCE AND INTERVAL TRAINING PROGRAMS By Alan F. Behnke Ten subjects were divided into three groups: an endurance group, an interval training group, and a con- trol group. The endurance group trained by running approximately two miles at each session, and the, interval group trained by running six 50-yard dashes with a five minute rest interval at each session. There were three sessions per week and the training programs were carried on for seven weeks. The control group did not participate in any specific training program. The subJects were retested at the end of the seven week training period. All subjects were tested on: a standard treadmill run (10 min, 7 mph, 0% grade), an exhaustive treadmill run (10 mph, 9% grade), vertical Jump, leg strength, and maximum squat. Pulse rate and oxygen consumption data were collected for both runs and also for recovery periods of ten minutes following the standard run and fifteen minutes following the exhaustive run. Alan F. Behnke Analysis of variance was used to statistically test the data.. Wherever multiple measures on the same subject were available, the sign test was used. The data were also treated graphically. Exercise and recovery pulse rates in the standard run and exhaustion run were significantly reduced by both training programs. Endurance training produced significantly greater decreases in both exercise and recovery pulse rates for the standard run. Oxygen debt for the exhaustion run was signifi— cantly increased by both training programs. In the standard run the endurance group showed an increase in oxygen intake with a decrease in oxygen debt. Both were found to be significant. The interval group showed decreases in both intake and debt when compared with the controls and also the endurance group. These differences were significant only if the data on intake and debt were combined. THE EFFECTS OF SPECIFIC ENDURANCE AND INTERVAL TRAINING PROGRAMS By Alan F. Behnke A THESIS Submitted to Michigan State University in partial fulfillment of the requirements for the degree of MASTER OF ARTS Department of Health, Physical Education, and Recreation 1969 ./" ”'I/ r. " ',' “'3‘ /"L’ 4—" - ’1‘ DEDICATION To my Mother and Father ii ACKNOWLEDGMENTS My sincere appreciation goes to all subjects who participated in this study, to everyone in the lab who helped in the collection of data, and especially to Dr. VanHuss for his guidance and understanding throughout this study. 111 TABLE OF CONTENTS DEDICATION . . . . . . . ACKNOWLEDGMENTS . . . . . LIST OF TABLES . . . . . . LIST OF CHARTS . . . . . . . . . . . Chapter I. INTRODUCTION TO THE PROBLEM . . . .1 . Statement of the Problem Importance of the Study Definitions . . . . Limitations of the Study II. REVIEW OF THE LITERATURE III. METHODOLOGY . . . . Subjects . . . . . Testing Program . . . Training Programs . . Statistical Methods . IV. ANALYSIS AND PRESENTATION Standard Run . . . . Exhaustion Run . . . Strength Measures . Discussion . . . . . V. SUMMARY, CONCLUSIONS, AND Conclusions . . . . Recommendations . . . BIBLIOGRAPHY. . . . . . . APPENDICES . . . . . . . iv OF DATA . . . RECOMMENDATIONS Page ii iii vi 4‘: WNNI—J |-" 10 10 ll 12 13 l5 16 21 27 31 37 38 38 no A3 Table 1. ll. 12. 13. IA. LIST OF TABLES Pulse Rate Differences of Means for the Standard Run . . . . . . . . . . . The Differences in Means of 02 Intake and Debt for the Standard Run . . . . . . Gross 02 Intake. . . . . . . . . . . Gross O2 Debt . . . . . . . . . . . The Differences in Means of Pulse Rates During Recovery of the Exhaustion Run . . . . . Maximum Pulse Rates . . . . . . . . . Exhaustion Run Times . . ._ . . . ._ . Gross 02 Debt . . . . . . . . . . . Maximum Oxygen Consumption . . . . . . The Difference in the Means of the O2 Debt for the Exhaustion Run . . . . . . . . Vertical Jump . . . . . . . . . . . Leg Strength . . . . . . . . . . . Maximum Squat . . . . . . . . . . . Table of Significance . . . . . . . . Page 19 20 21 23 23 26 26 26 27 30 3O 31 31 3A Chart II. III. IV. V. VI. VII. VIII. IX. X. XI. XII. XIII. Standard Run: Standard Run: LIST OF CHARTS Pulse Rates . . Oxygen Measures . Exhaustion Run: Exhaustion Run: Exhaustion Run: Exhaustion Run: Exhaustion Run: Exhaustion Run: Vertical Jump Leg Strength Maximum Squat Recovery Pulse Rates Maximum Pulse Rates Times . . . Recovery Oxygen Maximum Oxygen Recovery Oxygen Differences of Oxygen Measures . Differences of Oxygen Measures vi Page 17 18 22 25 25 28 28 29 32 32 32 36 36 CHAPTER I INTRODUCTION TO THE PROBLEM Great strides have been made in recent decades in the area of exercise and training. One only has to examine the works of Robinson, Dill, Steinhaus, Karpovich, etc., to recognize the increase in the research basis of training. This increase has also permitted more SOphisti- cated speculation in new methods. Many of the studies have been carried out with the aid of a motor-driven treadmill (3:3Al). The treadmill has the advantage of keeping the subject in one place while the work is being measured. Also, the rate and the time of the work load may be controlled by the experimenter. Although metabolic, respiratory, and Circulatory studies are numerous, there remains a need for further research in this area. There is still a need to get away from trial and error methods and to utilize the scientific evidence behind our training and coaching methods as well as to extend the research basis. Statement of the Problem To determine the effects of Specific endurance and interval training programs. Importance of the Study The majority of our sports activities call for two basic qualities. One quality is to be able to go for short bursts with maximum effort. The other quality is to be able to continue at a relatively steady pace without fatigue setting in before the contest has been completed. For this reason it is important to learn all we can about the types of training programs which develop these two basic qualities, and also to learn more about the physio- logical requirements which are involved. Definitions Endurance Training Repetitive activity such as distance running per- formed on a regular basis. Interval Training Power activity such as sprinting or weight lifting performed on a regular basis. Gross 02 Intake The rate of oxygen consumption during the run. Gross 02 Debt Total oxygen consumption during a specified recovery period. Limitations of the Study The small number of subjects available for this study along with the short amount of time with which to carry it out constitute the major limitations of this study. The motivation factor could not be controlled. It was not possible to control the outside activities of the subjects. The training programs were not strictly controlled. CHAPTER II REVIEW OF THE LITERATURE In this study two groups were subjected to two dif- ferent training regimens. Efforts were made through various tests to determine what kinds of responses and adaptations were illicited from each of the training pro- cedures. By reviewing those studies which are involved with different kinds of training, some conclusions can be made regarding the types of responses which can be expected from the types of training used in this study. Physiology textbooks inform us of the many changes which result from regular exercise. It is becoming increasingly evident that these adaptations are specific in nature. A training program consisting of endurance exercises will produce changes that will increase the capacity for performing endurance activities. A study which illustrates this was conducted by Hollman g£_al. (9) in which nine gymnasts underwent an endurance training program consisting of ten ZOO-meter runs three times weekly for a period of five weeks. The results of this study were as follows: Pulse rate decreased at rest and during exercise and recovery phase. Difference was most pronounced with constant work load. Respiratory u minute volume decreased with constant work load from 98.6£ before to 66.62 after training. Oxygen consumption de- creased at all levels of exercise. Specificity holds true in power training or speed work as shown in the following study by Thompson and Stull (15). Six groups of subjects were tested to determine if various training programs affected performance in speed in swimming thirty yards. No evidence of improvement was found after one group of subjects had been eXposed to absolutely no exercise for six weeks and, also, after a group of subjects had participated in various exercises with weights three times weekly for six weeks. Two groups of swimmers who participated in practicing starts, kicking, arm stroking, and sprinting thirty and sixty yards sig- nificantly improved their performances in speed in swimming; one group of subjects followed the preceding program three times weekly and another group used the same routine six times a week. Two other groups, one of which was exposed to weight training and swimming, and one of which was exposed only to thirty-yard sprints and practicing starts, both showed statistically significant differences in performance. Sinisalo and Juurtola (1A) report a study which also shows that training causes specific responses. This time two groups were used. One group trained for endurance while the other group used an interval training program. Twenty subjects were divided into two groups and given ten physical tests before and after eight weeks of training which included three 60-minute periods per week.* Signifi- cant differences between the first test and the second test in the total group of subjects were found in the following tests: breath holding, pulse rate on bicycle ergometer work, recovery pulse, floor push-ups, full squat jumps, agility exercise, time of the skiing race, and time of the last two km. in skiing race. Statistically significant differences between the mean gains were found in breath holding and spurt ability in skiing in favor of the inter- val training group, and in floor push-ups in favor of the constant Speed training group. One of the best reviews showing that endurance and power training produce specific results is reported by Heusner (8). Data are given showing the changes in the energy metabolism of two athletes produced by two and one- half years of specific interval training. The distance man was trained with the specific intention of increasing his maximum oxygen intake capacity which did in fact improve a remarkable 1.83 per minute. He also made a moderate improvement of 5.l£ in maximum oxygen debt tolerance. The sprinter was trained with the specific intention of increasing his maximum oxygen debt tolerance * One group trained at a constant speed while the other group used an interval training procedure. which did increase a striking 9.33. His oxygen intake capacity improved a moderate 1.03 per minute. The theory of specificity has been supported and enlarged upon by recent research so that it is now believed that the response to training is even more specific than was generally recognized. For example, if one trains for static strength, the maximal gains will be made at the specific angle at which the individual trains (17). There may be concommitant gains in dynamic strength or even in muscular endurance, but the greatest improve— ment will be very specific to the static—strength overload. Another example can be shown relative to dynamic strength. If two groups, matched on dynamic strength, are placed on different weight training programs, quite dissimilar responses may be obtained. That is, if one group lifts maximal loads with few repetitions, a progressive improve- ment in dynamic strength will result. If the other group is placed on a program in which a designated moderate load is to be lifted a maximal number of repetitions, negligable improvement will be found in dynamic strength, but muscular endurance will be increased (l6). In very recent years there have been a few select studies which show a trend which seems to indicate that training can be so specific as to give evidence to. specific chronic internal changes. Gordon's work (5) has shown that in adult running rats, there is a trend toward increase in concentration of sarcoplasmic proteins while weight lifting showed an increase in concentration of actomyosin. Helander's work (7) supports the view that power training increases the myofibrillar content in the exercised muscle. Another specific adaptation to increased muscle function is the opening of additional capillaries in that muscle. Petren e£_al. (l2) conducted a study in which the animals subjected to strenuous training were shown to have a considerably higher number (146%) of open capillaries in the heart and gastrocnemius muscles than the control animals. Even more specific results in relation to muscle size and capillarization is reported in a study by Carrow g£_§l. (l). The results of this study indicated that with forced and voluntary exercise programs there was a greater increase in cross-sectional area of the red than of the white fibers. Under the same conditions, the increase in the number of capillaries per fiber was greater for white than for red fibers. Heart size is also specifically affected by differ- ent training programs. An endurance program such as- distance running will increase heart size which is pri- marily shown by an increase in size of the left heart (17). Power training such as weight lifting or sprinting in turn also will slightly increase heart size. However, this is due to a relative greater increase in the right heart size (10). From what has been reviewed in this chapter, it is evident that training does produce very specific changes. Unfortunately, the scientific evidence available at this time is not sufficient to allow a broad range of specific conclusions as to what can be expected from the training programs used in this study. Certainly one can expect adaptations to take place as a result of both training programs. It is also expected that these adaptation will be specific in that the endurance training will produce increased endurance capacities, while the power training will produce increased strength and improvements in aerobic work capacity. CHAPTER III METHODOLOGY The following methods and procedures were employed in an attempt to determine the effects of a specific endurance training program and a Specific interval train- ing program. Subjects Thirteen young men volunteered to participate in this study. Eight of these thirteen were taken from a developmental class at Michigan State University. It was felt that having enrolled for this course, they would have some motivation towards participating in a training program. For this reason they were placed in the two experimental groups. Out of the eight experimentals, one did not com- plete the training program and had to be drOpped from the study. The remaining five subjects were chosen from begin- ning golf classes to act as controls. They-participated in all of the tests but were not involved in any training programs. Of these five, there were two who failed to take the final series of tests.- Therefore, the use of their data was nullified for the purposes of this study. 10 11 Testing Program A series of tests was administered to each subject at the outset of this study. The subjects were scheduled to come in on two separate days according to their own convenience. The testing period lasted fOr approximately one week after which the training programs for the experimental groups began. After seven weeks of training,‘ the subjects were retested. The precedures used were similar for both testing periods and were as follows. The subject reported to the Human Energy Research Laboratory and immediately changed into suitable attire for running. Each subject ran in athletic shorts and gym shoes without a shirt. On the first day the subjects were required to run a standard run on the motor-driven treadmill. This involved running at seven miles per hour on the flat for ten minutes. Upon completion of the run the subject sat down and recovery data was collected for another ten minutes. The second time the subject reported he was required to perform the vertical jump as described by Mathews (11:96). This was followed by three trials on the leg dynamometer. After these were recorded, the subject was again wired with electrodes and proceeded to run on the treadmill at ten miles per hour with a nine per cent grade. The subjects ran to exhaustion and recovery data were collected for fifteen minutes. l2 Electrodes were applied to the subject as illustrated by Hartman (6). Samples of respiratory gas for oxygen analysis were taken using the Douglas bag technique (2:331). These were analyzed immediately by the flow-through technique with Beckman Oxygen and Carbon Dioxide Analyzers (2:92). Heart beats were amplified and recorded by a Sanborn Twin-Visco Recorder (Sanborn Co.) providing a continuous permanent record of heart rate. The test for maximum squat had to be administered at a different time because facilities were not available for this in the laboratory. This was carried out in the developmental room of Jenison Field House where weight equipment was available. Subjects were asked to squat with a barbell on their shoulders. The first time the weight was made comparable to their own body weight. Following this the weight was adjusted until the maximum weight with which the subject could complete one squat was determined. TrainingiPrograms Eight experimental subjects were divided into two groups of four. One group was put on an endurance train— ing program while the other group was put on a specific interval training program. Efforts were made to place them according to their own preference. The two experimental groups met at 8:00 A.M. on Monday, Wednesday and Friday of each week in Jenison Field 13 House. Each person was allowed to warm-up as he saw fit. When everybody was ready, they were called together and the endurance group was lined up and started. They would run sixteen laps, which is approximately two miles at each session. They tried to run it as fast as possible at each session and records were kept of each individual's time (Appendix A). As soon as the endurance group had begun, the inter— val training group began their workout. This consisted of 50-yard dashes at full speed six times with a rest interval of five minutes between each dash. The rest interval was held constant throughout the study. Records were also kept of their times and are shown in Appendix B. The training programs were carried out over a period covering seven weeks. Because of the cold weather which predominated during this time, most of the sessions were run in Jenison Field House. However, toward the end of the term with the weather clearing up and since the Field House was being used for other purposes, the subjects moved outdoors for their training. Statistical Methods The means of the results were computed and analyzed graphically. Wherever multiple measures on the same sub- jects were available, i.e., exercise pulse rates, oxygen intakes, ets., the sign test was used. The analysis of variance technique was not applicable to the analysis of 14 the latter type of data due to the dependency produced by the multiple measures on the same subjects. In many reSpects the sign test was the superior procedure to use because it presented the consideration of these multiple measures. Prior to starting the study, it was decided to accept 5% (P = .05) as the significance level. CHAPTER IV ANALYSIS AND PRESENTATION OF DATA Two experimental groups and one control group under- went a testing program involving a standard treadmill run (10 min, 7 mph, 0% grade), an exhaustive treadmill run (10 mph, 9% grade) and various strength tests. These subjects were retested after the two experimental groups had completed seven weeks of separate training programs. Pulse rate and oxygen consumption data were collected for both treadmill runs. The means of the results of these data along with the data from the strength tests were com- puted and analyzed graphically. Analysis of variance was used to compare the differences of the means. Because of missing values, two degrees of freedom were lost (data for four subjects were available for the endurance group but only three subjects in the other two groups). When multiple measures on the same subjects were available, the sign test was used. The 5% level (P = .05 was used to determine significance. 15 16 Standard Run Pulse Rate The means of the pulse rate data were analyzed graphically and the results are presented in Chart I. The differences of the means were also computed (Table l), and the sign test was carried out. The results reveal the exercise and recovery pulse rates being significantly reduced by both the endurance and interval training pro- grams. It was also found that the endurance program reduced the exercise and recovery pulse rates signifi- cantly greater than did the interval training program. Oxygen Intake and Debt Oxygen measures for the standard run are presented graphically in Chart II. The differences of the means were computed and the results are given in Table 2. A comparison involving the endurance group with the controls showed that endurance training provides greater decreases in 02 debt. Both the O2 intake and debt changes were statistically significant. When the endurance group was compared with the interval training group, it was found that interval training resulted in greater increases of both 02 intake and debt. However, this was only sig- nificant if the two were combined. The same results occurred in the comparison of the interval training group with the controls. The interval training resulted in CHART I: (Standard Run (10 min, 7 mph, 0% grade): In.) 5 3.33 5 535 H mm(m STANDARD RUN: l_. J Y 1 .. .0....'.. 1_ 4 I 1 L T” A A V ‘U . -1 ' V U .03 l7 PULSE RATES P D D Q 0 O I O o o o o o O I I o o o 0 O o a Q o Pulse Rates ”mm nuflun‘hnunhu; -——-1fl$¢r1uflhflng , 'Dflhuvfllihihflhg many 0 18 CHART II: STANDARD RUN: OXYGEN MEASURES Standard Run (10 min, 7 mph, 0% grade): Oxygen Measures 3.0 ‘3’ 2.0 3" JnO T '.o00000000 30° ‘3’ 00000-0... .03 3.0" 2.00:7 mom 1.04- 2136 $10 2 I 6 i ‘ 19 TABLE 1.——Pulse Rate Differences of Means for the Standard Run. __A._-L.. Time Endurance Group Interval Group Control Group. Run Recovery Run Recovery Run Recovery :303 :00 :30 230 :00 :30 :00 :30 :00 RMOFJH kdkflkaH unucou1z- unouawco f\)OI—4l\)l'-'I :30 :00 :30 :00 :30 :00 :30 :00 :30 :00 SEENW LIOUUNUUN DOUG-EEK UTU'ICIDO‘V'Q OFJFWAF‘ ouyocnan «hqoumu1 UL:£H»UJ cnownon: evacumu1 tnouncn: (N-QUHNC\ IAFJOEJFJ FJOP4FW4 I MOI—'00 3..- NNNNON U'lUW-D’UTN \ICDNCIDCD GD\O\OO\CIJ NU'IU'IChN O\O‘\O\'\1'\] ONCDGDCDCI) NCDONO‘WO level of significance Endurance vs. Interval group during run: 16 plus, A minus .01 Endurance vs. Interval group during recovery: Less than 18 plus, 1 minus, 1 zero .001 Endurance vs. Control during run: Less than 20 plus, 0 minus .001 Endurance vs. Control during recovery: Less than 19 plus, 1 minus .001 Interval group vs. Control during run and Less than recovery: 20 plus, 0 minus .001 20 TABLE 2.--The Differences in Means of O Intake and Debt for the Standard Run.2 02 Intake Time Endurance Interval Control 1:00 -.06 .38 .07 2:00 -.18 .15 .02 2:30 -.02 .17 0 3:00 .01 .11’ .07 4:00 .31 .28 .39 5:00 -.01 .16 .03 10:00 0 .16 .08 02 Debt Time Endurance Interval Control :30 .22 .35 .15 1:00 .25 .07 .08 2:00 .12 .10 -.04 3:00 .11 .24 .06 4:00 .11 .24 .03 5:00 .07 .13 .02 10:00 .06 .08 —.06 level of significance' Endurance vs. Control for Intake: 0 plus, 7 minus .008 Endurance vs. Control for Debt: 7 plus, 0 minus .008 Interval vs. Control for Intake: 6 plus, 1 minus .109 Interval vs. Control for Debt: 6 plus, 1 minus .109 Endurance vs. Interval for Intake: 1 plus, 6 minus .109 Endurance vs. Interval for Debt: 2 plus, 5 minus .500 21 greater increases of O intake and debt, and this was 2 significant only if the two were combined. Gross 09 Intake The gross O2 intake was computed and the results of the differences were analyzed using analysis of variance. The results are represented in Table 3. TABLE 3.—-Gross 02 Intake. Source of Estimate of Variation Sum Of Squares df Variance F Between 6.37 2 3.19 1.39 Within , 16.13 7 2.30 (N.S.) TOTAL 22.50 Gross 09 Debt The gross O2 debt was computed and the results of the differences were analyzed using analysis of variance. The results are shown in Table 4. Exhaustion Run Recovery Pulse Rate Recovery pulse rates for the exhaustion run are represented graphically in Chart III. The differences for each group were computed and the results were compared using the sign test. These data are presented in Table 5. mu m(m/un) 22 CHART III: EXHAUSTION RUN: RECOVERY PULSE RATES Exhaustion Run (10 mph, 9% grade): Recovery pulse rates 1109 160‘ "'°3Iflnn‘hnnluu;- _——-m train. 1&0 Ibo 55 553555 23 TABLE 4.——Gross 0 Debt. 2 Source of Estimate of Variation Sum Of Squares df Variance F Between 3.90 2 1.95 0.54 Within 25.05 7 3.58 (N.S.) TOTAL 28.95 TABLE 5.-—The Differences in Means of Pulse Rates During Recovery of the Exhaustion Run. Time Endurance Interval Control 1 6950 7c33 -5067 2 “.00 -u000 0 3 4.50 3.67 .67 4 3.75 ' 4.00 - .67 5 4.50 2.33 2.00 6 6.50 2.33 2.00 7 5.25 2.67 1.33 8 5025 3900 O 9 3.25 3.23 -l.00 10 5.25 2.00 .67 11 5.00 1.00 -1.67 12 4.50. 1.00 0 13 ”925 1000 -2000 1“ 2.325 3633 -3633 15 “075 5000 -5000 level of significance Endurance vs. Interval: 11 plus, 4 minus .059 Endurance vs. Control: 15 plus, 0 minus less than .001 Interval vs. Control: 14 plus, 1 minus .001 24 The results show that both the endurance training and interval training significantly reduced the recovery pulse rates. The differences produced by the endurance training were greater than those resulting from the inter- val training. However, these differences were not statistically significant. Maximum Pulse Rates Maximum pulse rates for the exhaustion run are repre- sented graphically in Chart IV. An analysis of variance was run on the differences and the results are shown in Table 6. Exhaustion Run Times The time for each subject's run was recorded. The means for each group were computed and the differences were found. The results are represented graphically in Chart V. An analysis of variance was run on the differences and the results are shown in Table 7. Gross 09 Debt The values for gross O debt were computed and the 2 results are represented graphically in Chart VI. The differences were analyzed using analysis of variance and results are shown in Table 8. 25 CHART IV: EXHAUSTION RUN: MAXIMUM PULSE RATES After Exhaustion Run = (10 mph, 9% grade) I 4 j \l l I V ‘I mast-MM.) .32: 3% -TIITILJ J[T3|JF] SSS ‘P If“? [ijIle .4 .3 III 1T3] 1'13““) 5 a g: as s a a IITJIII llllll E;::E::: ::T 5;: :;: :;::EEQ a' (m a. g: '3 [llTrlu l 23. l panamt Inchdnut tuflbnuunu [I[]Gnnu> Egaahuhfllg IZ:1::::?1 26 TABLE 6.--Maximum Pulse Rates. Source of Estimate of Variation Sum Of Squares df Variance F Between 19 2 9.5 0.17 Within 394 7 56.3 (N.S.) TOTAL 413 TABLE 7.—-Exhaustion Run Times. Source of Estimate of Variation Sum Of Squares df Variance F Between 20 2 10 0.04 Within 1675 7 239 (N.S.) TOTAL 1695 TABLE 8.--Gross 02 Debt. Source of Estimate of Variation Sum Of Squares df Variance F Between 10.29 2 5.15 1.93 Within 18.66 7 2.67 (N.S.) TOTAL 28.95 27 Maximum Oxygen Consumption The means for the maximum 02 consumption for each group in the exhaustion run were computed and the results are represented graphically in Chart VII. An analysis of variance was run on the differences and the results are shown in Table 9. TABLE 9.-—Maximum Oxygen Consumption. Source of Estimate of Variation Sum Of Squares df Variance F Between .15 2 .08 2.00 Within .31 7 .04 (N.S.) TOTAL .46 Oxygen Debt O2 debt values for the exhaustion run were plotted as shown in Chart VIII. The sign test was run on the dif- ferences of the means and the results are given in Table 10. Strength Measures Vertical Jump The means of the values for the vertical jump were computed and the results are represented graphically as shown in Chart IX. The differences were analyzed using analysis of variance and the results are shown in Table 11. 28 CHART VI: EXHAUSTION RUN: RECOVERY OXYGEN Exhaustion Run (10 mph, 91 grade) I .. [ 0.0 -- V’ 1.0 A r- I 36.0 .3 W :3 I 1.5.. v5.0 ‘3 1.. I 1.03- §Ih0 I : I .5" 32.0 «- : ’ -.5~ 1.0 i- E-L I 4.0» .2543 m1 _ g“ 3.5 . :3 ’ 30°“— 3"” 3.1 y. g 2.0 >- A : 1,” .. 5105‘“ : 075 ‘3' H 1.0“ .5o.L :1 0513’ 3"" nuflnct [[Illlhnnnoo 29 CHART VIII: EXHAUSTION RUN: RECOVERY OXYGEN Exhaustion Run (10 mph, 9% grade) 3.. 3- mwon trailing— ‘—1uwor1hndlnu; 2.0 ‘“ 1.0 .- 3.0 up 10‘? (human litunMiunno ’3 2.0 3’ 1.0 " Jr 1* 1 1 1 .J .— r ‘ :50 :50 1:00 1:20 1:10 2:00 15 Thl:(inn) TABLE 10. 2 --The Differences in the Means of the 0 Debt for the Exhaustion Run. Time Endurance Interval Control :20 .16 .09 .22 :40 .02 .02 .31 1:00 -009 -021 010 1:20 -005 -001 016 1:40 -.09 -.14' .17 2:00 .04 .01 .07 15:00 -.06 -.08 .04 level of significance Endurance vs. Interval: 5 plus, 1 minus, 1 zero .109 Endurance vs. Control: 0 plus, 7 minus .008 Interval vs. Control: 0 plus, 7 minus .008 TABLE ll.--Vertica1 Jump. Source of Estimate of Variation Sum Of Squares df Variance F Between 11.1 2 5.6 2.00 Within 19.7 7 2.8 (N.S.) TOTAL 30.8 Lengtrength The means of the values obtained on the leg dynamo- meter were computed and the results are represented graphically in Chart X. The differences were compared by means of analysis of variance and the results are shown in Table 12. 31 TABLE l2.—-Leg Strength. Source of Sum of squares df Estimate of. Variation Variance F Between 19,518 2 9,759 4.60 Within 14,806 7 2,115 (N.S.) TOTAL 34.324 Maximum Squat The means of the values obtained from the maximum squat were computed and the results are represented graphically in Chart XI. An analysis of variance was used on the differences and the results are shown in Table 13. TABLE 13.--Maximum Squat. Source of Estimate of Variation Sum Of Squares df Variance F Between 2,133 2 1067 0.66 Within 11,392 7 1627 (N.S.) TOTAL 13,525 Discussion Analysis of variance were run on the following: Standard run--gross O2 intake, and gross 0 2 debt; Exhaustion run-—maximum pulse rate, run times, maximum .__._ C24 C___:: “M n. W m mm» mm Aim 6A. MM. . 2 C33: EZJZZZ C:______ 3w W 1m mm W 7// AV/fi/rrfl Willi/n SIZE? 3.1: CI: W M_ m 3.....ezm a Jams: 01w 33 0 consumption, and gross O2 debt; Strength tests-- 2 vertical jump, leg strength, and maximum squat. None of these were found to be significant although leg strength was very close at F = 4.60 (P = 4.72). This does not mean to say that the training programs do not result in any changes. The lack of significance is more likely due to the small size N and the variability within groups. . With pulse rate, 0 intake and debt data, for which 2 multiple measures were available, the sign test was used. This technique revealed valuable information, and in an attempt to get a clear picture of what took place, Table 14 was constructed. Both experimental groups underwent some definite adaptations to the training programs. A reduction in pulse rate is evidenced for both groups in both treadmill runs. Exercise and recovery pulse rates were reduced significantly more in the endurance group than in the interval training group. While this may be due to an increased adaptation to the endurance run, it is more likely a result of the limitation of unmatched subjects. The endurance group was found to have higher pulse rates in the pretest, hence there was more room for improvement. The O2 intake and debt results present an interesting picture. In the exhaustion run, an increase in 02 debt is evident in both groups. This is clearly illustrated by 34 .wmhm man» CH mhmnohmommm waspsm had 59 mm: pom boosHocfi mam mao>oa muHHHnmnopQ one .pmnHM UOQOHpcmE Qsopw on» now mwcmno on» no coauomhfio on» mOpOOHUCH swam one med. 0 m ** mmo. n m * ucmoamacwfim poo u z pancamaswam u m **Iz *Iz Hm>hmch .m> condudocm +m um Hoapcoo .m> Hm>amch +m um Hoapcoo .m> mocmpspcm p on comm mmasm mo mao>ooom czm coaumsmgxm +m z 2 Im um Hm>mosz .m> mocmmdocm Im z 2 Im Im Hompcoo .m> Hm>hmch z um +m um um Hoppcoo .m> mocmmsocm emeHQEOO seen ..... than eEhch teem ennui teem enasm pom mxmch No No No mmo>ooom endomoxm cum ouwcsmpm .moCNOHMchHm ho manmell.:a mqmdB 35 the graph in Chart XII. The greater increase by the interval training group was not significant when compared with the endurance group. The conclusion to be drawn from this is that both training programs resulted in increases in 02 debt capacity. This would not be expected from an endurance training program. However, during training the rate of work was not held constant for the endurance group in this study, and they would often sprint the last 200 yards. It is possible that this would produce the adaptation for anaerobic work. In the standard run, an increase in intake and a decrease in debt is evidenced on the part of the endurance group when compared with the controls. This is what would be expected. They were able to run the endurance run more efficiently by utilizing more oxygen during the run and building up less of an oxygen debt. The interval training program appears to have caused greater decreases in both intake and debt than either endurance training or not training at all (Chart XIII). However, these results were only significant if both intake and debt were combined. 36 CHART XII: DIFFERENCES OF OXYGEN MEASURES Exhaustion Run (10 mph, 9% grade): Differences of Oxygen Measure .30 T .25 " .05 - -.m .. -015 3’ .0” H oxnpn Intuthunwo <3 §-1Imflll. dhanuunr-—» 00 .L L_ 1 1 J 4 L Time (min) decrease-9 (— increase Standard Run (10 min, 7 mph, 01 grade): A T 10 Time (min) Run Recovery Differences of Oxygen Measures CHAPTER V SUMMARY, CONCLUSIONS, AND RECOMMENDATIONS Ten subjects were divided into three groups: an endurance group, an interval training group, and a control group. The endurance group trained by running approxi- mately two miles at each session, and the interval group trained by running six 50 yard dashes with a five minute rest interval at each session. There were three sessions per week and the training programs were carried on for seven weeks. The control group did not participate in any specific training program. The subjects were retested at the end of the seven week training period. All subjects were tested on: a standard treadmill run (10 min, 7 mph, 0% grade), an exhaustive treadmill run (10 mph, 9% grade), vertical Jump, leg strength, and maximum squat. Pulse rate and oxygen consumption data were collected for both runs and also for recovery periods of ten minutes following the standard run and fifteen minutes following the exhaustive run. Analysis of variance was used to statistically test the data. Wherever multiple measures on the same subject were available the sign test was used. The data were also treated graphically. 37 38 Exercise and recovery pulse rates in the standard run and exhaustion run were significantly reduced by both training programs. Endurance training produced signifi- cantly greater decreases in both exercise and recovery pulse rates for the standard run. Oxygen debt for the exhaustion run was significantly increased by both training programs. In the standard run the endurance group showed an increase in oxygen intake with a decrease in oxygen debt. Both were found to be significant. The interval group showed decreases in both intake and debt when compared with the controls and also the endurance group. These differences were significant only if the data on intake and debt were combined. Conclusions 1. Both training programs produced adaptations to exercise. 2. The endurance training program produced significant improvements in aerobic work capacity. 3. The endurance training produced significantly lower pulse rate responses to standard exercise than the interval training. Recommendations It is not practical to draw any further conclusions at this time. It would be interesting to speculate since 39 the data do appear to show certain trends. The best procedure, however, would be to repeat the study with the limitations removed and then draw some definite conclu- sions. For this reason the following recommendations are made for anyone who desires to pursue a study of this nature. 1. This study should be carried out with a much greater number of subjects. Too much within group variability results from such a small size N. The groups should train for a longer period of time. The training programs could be more controlled. For example, if the endurance group trained right on the treadmill, their distance and rate could be rigidly controlled. The outside activities should be kept as minimal as possible. The ideal situation would be one in which all outside activities could be controlled. In this way the results could not be influenced by any extra work done on the subject's own time. BIBLIOGRAPHY U0 10. ll. BIBLIOGRAPHY Carrow, R. E.; Brown, R. E.; and VanHuss, W. D. "Fiber Sizes and Capillary to Fiber Ratios in Skeletal Muscle of Exercised Rats." Anat. Rec. 159:33, 1967. Consolazio, C. F.; Johnson, R. E.; and Pecora, L. J. Physiological Measurements of Metabolic Functions in Man. New York: McGraw-Hill Book Company, Inc., 1963. Consolazio, C. F.; Johnson, R. E.; and Marek, E. Metabolic Methods. St. Louis: The C. V. Mosby Company, 1951, pp- 331-3u5. Edwards, A. L. Statistical Analysis for Students in Psychology and Education. New York: Rinehart and Company, Inc., l9fl6: Gordon, E. E.; Kowalski, K.; and Fritts. M. "Adapta— tions of Muscle to Various Exercises." J. of the Am. Med. Assoc., 199:103, 1967. Hartman, F. L. "A Comparison of Five Maximal Oxygen Intake Tests." Unpublished M.A. thesis, Michigan State University, 1965. Helander, E. A. S. "Influence of Exercise and Restricted Activity on the Protein Composition of Skeletal Muscle." Biochem. J. 78:478, 1961. Heusner, W. W. Specificty of Interval Training. East Lansing: Michigan State University, 1963. Hollmann, W.; Venrath, H.; and Bouchard, C. "Effect of Interval Training on the Heart, Circulation and Metabolism in Gymnasts." Medizinische, 41:2156, 1964. Krames, B. B. and Van Liere, E. J. "The Heart Weight and Ventricular Weights of Normal Adult Albino Rats." Anat. Rec., 156:461, 1966. Mathews, D. K. Measurement in Physical Education. Philadelphia: W. B. Saunders Company, 1963. Ml l2. 13. 14. 15. l6. 17. N2 Petren, T.; Sjostrand, T.; and Sylvan, B. "Der Einfluss des Trainings auf die Haufigkeit der Capillaren in Herz- und Skeletemuskulatur." Arbeitsphysiol., 9:376-386, 1936. Siegel, S. Nonparametric Statistics for the Behav- ioral Sciences. New York: McGraw-Hill Book Company, Inc., 1956. Sinisalo, U. V. and Juurtola, J. "Comparative Study of Physiological Effects of Two Ski-Training Methods." Res. Quart., 28:288-294, 1957. Thompson, H. L. and Stull, G. "Effects of Various Training Programs on Speed of Swimming." Res. Quart. 30:479-485. 1959. Van Huss, W. D.; Friedrich, J; Mayberry, R.; Niemeyer, R.; and Olson, H. Physical Activity_in Modern Living. Englewood Cliffs, New Jersey: Prentice—Hall, Inc., 1960. Van Huss, W. D. The Effects of Exercise on the Human Body. Proceedings of the Bienniel Convention of the South African Association of Physical Education. Durban, South Africa, October, 1967. APPENDICES 143 Training Day 4/15 4/18 4?20 4/22 4/25** 4/27 4/29 5/2 5/4 5/6 5/9 5/11 5/13 5/16 5/18 5/20 5/23** 5/25** 5/27** APPENDIX A TWO MILE TIMES Subjects B.B. 16:40 15:25 14:19 12:47 :45 :25 :30 :55 :20* :08* :04 :08 :15 :39 :43 :08 :47 :45 :32 :51 :11 -- training days missed * days when ** days when training was done outside subject was ill or injured 44 .1221 4/15 4/18 4/20 4/22 4/25 outSide 4/27 4/29 5/2 5/4 5/6 5/9 INTERVAL TRAINING: Subj Wt*t‘ fijbt* ’fit‘fi fijfit* 'fit*b t‘ t*t* *UFWfi Ftfi btfi Wt*t* *Ut‘b I O O Nt‘C) SNFWD Nt‘fii :2t‘0 ViFCD Q f*Q $§FCD ECO HEB Wt*C> :2t‘Q ect .40 .32 .70 .52 .00 .05 .30 .80 .20 .OO .85 .6- 090 .25 .10 .30 .85 .80 .20 .50 .70 .20 20 ~40\ Ch‘JO\ ONOHm 0\ ~40\ (h“40\ “QO\ ChO\ *QKJO\ OYNCh *** 6.90 7.00 6.00 7.10 x .45** 6.42 6.90 6.52 7.20 6.88 6.38 6.90 6.35 7.00 6.60 6.80 6.70 7.30 6.60 6.10 7.10 6.80 6.15 7.35 6.75 6.20 7.00 6.90 7.00 6.30 7.10 50-YARD DASH TIMES ** 45 APPENDIX B CHE 'N-QO\ (hKJO\ O\ *40\ (h 0\ ~JO\ ~JO\ CYflCh OWQO\ \JO\ O\O\ .10 .20 .40 .30 .50 .70 .10 .80 .40 .01 .55 .05 085 .90 .60 .10 .55** .10 .20 .85 .10 .90 .85 .80 .05 .05 .20 .40 .25 .70 .35 .20 \JO\ OYQCh 0\ “JO\ “4 0\ \JO\ “JO\ CYNCM OWQO\ ‘3 U1 7.10 7.05 6.05 6.70 6.54 7.32 6.70 6.70 7.10 6.95 6.35 7.00 6.55 7.30 6.95 7.10 6.25 6.10 6.20 7.40 6.80 6.20 7.50 7.15 6.90- 6.10 6.75 O\ ~JO\ Ch0\ “Q~JO\ Ch~10\ OVQCh 0\ ~30\ 0H3 Oflh U1 C) .40 070 .88 .30 .10 .30 090 3145 .70 .25 .20 .40 .80 .40 .80 .70 .20 .80 APPENDIX B.(cont.) Day Subject 1 2 L.G. 6.40 6.50 5/13 L.L. 6.90 7.00 P.K. * 5/18 L.G. 6.50 6.40 L.G. 6.30 6.30 5/20 L.L. 6.75 6.85 L.G. 5.80 6.10 5/23 L.L. 6.65 6.95 L.G. 6.30 6.30 5/25 0.8. 6.60 6.75 L.C. 5.95 6.00 5/27 L.L. 6.85 6.70 P.K.+ 6.80 6.90 6.30 [4: 6.90 6.85 6:50 6.75 6.10 6.85 [U'l .30 .10 Kim 6:60 ** *96'} time was not taken tight leg muscles started from finish line sickness ran some dashes on his own time 46 N STRTE UN V. W IHHNU WW 29310049155 nICHzcn MW 31