Adding the Load Just Above Sticking Point Using Elastic Bands Optimizes Squat Performance, Perceived Effort Rate, and Cardiovascular Responses.

Abstract

Modifying basal elongation of elastic bands (EB) has been proven useful to increase some parameters of the intensity in variable resistance training. Therefore, the question arises as to whether the pertinent resistance could be applied with EB immediately above the sticking point in squat exercises to optimize the performance. The purpose was to analyze some variables of the external (kilograms and number of repetitions) and internal load (heart rate, blood pressure, and rate of perceived exertion) after six different conditions of the squat exercise when using weight plates (WP) or EB (placed at different points of the range of motion) and applying maximal or submaximal effort. Twenty physically active males (25.50 ± 5.26 yrs) underwent two sessions for familiarization and one for assessment. The six conditions (three with WP and three with EB) were randomly performed. The sticking point of each subject was measured using the knee joint angle and the resistance was applied with EB at this height. Immediately after finishing each set subjects reported perceived effort rate and cardiovascular measurements were taken. Repetitions completed, and kilograms used were recorded. Repeated measures testing evaluated differences between conditions. EB permitted performing 8 more repetitions compared to WP when the same load was added at standing position. Adding the load immediately above the sticking point significantly (p < 0.05) increased 24.7% the kilograms used and permitted participants to perform 3 more repetitions. Internal load measurements suggested that EB could significantly (p < 0.05) reduce the perceived effort rate and/or physiological stress depending on their application. EB are a suitable device to load the bar for squat exercises in fit young men. According to the necessities of the subjects, if the load with EB is added at different points of the range of motion, it could be possible to overcome the sticking point, to maximize the performance and/or modulate cardiovascular and perceptual responses.