UPSI Digital Repository (UDRep)
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Abstract : Universiti Pendidikan Sultan Idris |
This research attempted to examine the acute effects of exercises order during upperlower
body alternated supersets among trained men. This study was conducted by using
quantitative time series experimental design. Twenty resistance-trained men performed
different exercises order of bench press and squat: (i) upper body to lower body (order A)
and (ii) lower body to upper body (order B) in random arrangement for three sets with
120 seconds rest inter-set. All participants performed both exercises at 75% of their one
repetition-maximum (1RM) value. Muscles activation, repetitions completed, heart rate
and rating of perceived exertion (RPE) were recorded during both exercises order.
Repeated measure analysis of variance (ANOVA) was used to analyse the different on all
variables. Results showed order A produced higher upper body muscles activation
(pectoralis major: ρ < .05, triceps brachii: ρ < .05) and number of repetitions completed
(ρ < .05) in bench press for all three sets compared to order B. In contrast, order B
showed higher lower body muscles activation (rectus femoris: ρ < .05, biceps femoris: ρ
< .05) in squat compared to order A. Number of repetitions completed during squat were
higher during order B compared to order A in the first set, ρ < .05. Heart rate was found
to be greater during order B in the second and third set, ρ < .05. RPE was also found to be
greater during order B in all three sets, ρ < .05. In conclusion, the results of this study
suggested that the order of exercises performed in a resistance training session will
determine the benefits gained. The findings of this study could be used as a guideline for
individuals involved in strength and conditioning to plan a better resistance training
program for achieving their own specific goals. |
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