Research Paper: Effects of Back Squat Training on Muscle Flexibility

This report reviews a research paper that investigates the effects of back squat training at different intensities on the strength and flexibility of the hamstring muscle group (HMG). The study involved 22 male recreational bodybuilders with at least two years of resistance training experience, who partici...Read More

Research Paper Review

Table of Contents
INTRODUCTION...........................................................................................................................1
METHODS......................................................................................................................................2
RESULTS........................................................................................................................................2
DISCUSSION..................................................................................................................................3
REFERENCES................................................................................................................................5

INTRODUCTION
The main purpose carry out this study has an objective to examine the effect of back
squat training at different intensities in strength and flexibility of the hamstring muscle group
(HMG). In order to achieve this aim, number of people are involves in program of weight
training and this trend has been enhancing steadily every year. The participants includes 22 make
recreational bodybuilders having at least two years of experience in terms of resistant training.
All the respondents were recruited for participating in training programs consumed time duration
of 9 weeks. It has been analysed that the back squat can be consider as an integral aspect of any
resistance training program in respect improving athletic performance. This programs can also be
used for prevention of injury related to lower limbs (Shariat and et. al., 2017). Basically, many of
individuals from group of participants focus on the criterion of increasing their strength as soon
as possible in order to boost up their athletic performance. Some of respondents focus on their
injury prevention as well as improvement of entire health condition with the help of this training
program. Besides of this, many of individuals were not aware of appropriate protocol related to
weight training and harmful impacts of the same. This critique that a little attention can be given
to a possible loss of flexibility as well as another negative effects as an outcome of resistance
training. However, flexibility can be known as a significant component which is needed in regard
to success of the performance of an athlete. The reduction in muscle flexibility is responsible for
affecting the muscular functionality that may go beyond imply lessening. It happens because
decreased flexibility results into damaging of musculoskeletal system that occur from overuse of
training.
In fact, some of injured multi joint muscles of human body were injured often like
semimembranosus, biceps femoris and semitendinosus whereas non injured muscles were
indicated as more flexible. The authors has analysed about the lower back pain which is linked
with factor of flexibility of muscles. It is also involves their views about the fact that reduced
HMG flexibility in military recruits and league players was connected with several incidents of
injuries related to back and legs accordingly (Dario and et. al., 2017). Another fact is that biceps
femoris is mots likely to be injured because it contains high amount of twitch muscle fibres and
linked via multiple joints. However, HMG can be called as is most likely to be injured multi joint
muscle of human body. The authors have their opinion that active ROM is observed to be more
correlated with sports performance. In addition to this, the thoughts recommended that active
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ROM exist in hip flexors and hamstrings should be created in a sprinter that consist an example
of increasing athletic performance. A person can achieved complete hip as well as knee
extension which helps in gaining ideal running strength and efficiency. It has been identified that
relation between flexibility and performance was not well established then it is needed to
conduct investigation on the relationship among these tow factors.
METHODS
The experimental approach been used for examine about supervised training of nine weeks. It
was applied via utilising either moderate intensity back squats for nine repetitions per set of 60-
65% IRM or heavy back squats for three repetitions per set along with 90-95% one repetition
maximum (IRM). It includes the selected participants who were not having any kind of food
supplements like amino, aids protein or carbohydrates and not using steroids (Yelvar and et. al.,
2017). Basically, the inclusion criterion of this study contains to select 22 recreationally
resistance trained make bodybuilders including body weight was 76.4 ± 3.9 kg, body mass, index
was 25.2 ± 0.7 kg.m2, percentage body fat was 17.6 ± 1.4% and age of 22.2 ± 2.1. These
respondent has at least 2 years of training resistance experience. The intervention of experiment
includes that every individuals is required to participate in sessions of three back squat each
week for nine weeks. It includes to make people aware about equipments used before the
commencement of programs. The methods was of outcomes measures consist descriptive
purposes including measurement of body mass to the nearest 0.01 kilogram and measuring body
height to the nearest 0.25 centimetres with the help of using stadiometer respectively. The
quantitative methods has been used by preferred SPSS analysis of 21.0 and are reported as an
absolute values and a percentage of change. The methods has a limitation that analysis may not
be accurate because inappropriate cooperation by participants as they are not aware of proper
position of measuring factors. Only one methods is sit and reach test is carried out without
preferring other technique to cross check the accuracy of outcomes.
RESULTS
Considering the given investigation, it has been analysed that outcomes are based on number of
variables such as BMI, %BF, flexibility, strength and body mass through comparing among
descriptive statistics of HBSG and MBSG (Su and et. al., 2017). Initially it has bean founded
about significant development in body mass in context of HBSG after implementation of
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selected intervention while make comparison with the baseline respectively. However, it is
observed about reveal of HOC analysis about no significant differences among two groups has
been indicate in terms of body mass after nine weeks of training. It is identified that there is a
significant increase in body mass index in participants for both in MBSG and HBSG. On the
other hand, In context of %BF, it has been evaluated that potential increase could be found in
HBSG and MBSG which is calculated after the program of nine week. Besides of that, any kind
of potential difference in %BF has not determined among selected two groups after applying the
intervention. Meanwhile, it is observed that factor of flexibility has shown a potential reduction
in context of HBSG considering the training including back squat. In spite of that there is no
signifiant change was analysed in terms of flexibility that is detected in MBSG. It is analysed
that strengths has significant improvement after implementation of intervention in HBSG
whereas it is absent in MBSG.
DISCUSSION
Through analysing the entire research, it has been discussed that effects of nine week back squat
training protocol within two different intensities regarding flexibility as well as strength of
HMG. The results includes potential increase in strength whereas it also conclude about
concomitant reduction in terms of flexibility after implementation of the intervention of nine
weeks heavy back squat training. In spite of this, it has been evaluated that there is not impact
observed on flexibility and strength in context of moderate intensity back squat training
programs among respondents. However, the previous studies indicated about physical activities
like lifting heavy weight do not have any kind of effect on terms of increasing flexibility of
muscles in human body (de Oliveira, de Oliveira, and de Almeida Pires-Oliveira, 2016). It is
observed that results may vary in different investigations that claim about existing intensities
which are greater than 60% 1RM facilitate extra effective gain of flexible power as compared to
lower intensities. The findings of this research are supported by outcomes of previous studies
which indicated results of resistance training with high intensity may reduce flexibility. In
contrary to this, it has been identified that there is no impact of low resistance training on
flexibility power of an individual. It is analysed that potential reduction of terms of flexibility in
HBSG results probably due to shortening of HMG in present investigation. Moreover, HMG can
e described as an adaptation in an attempt for improvement regarding utilisation of elastic energy
developed through stretch potentiation that generally determined in less flexible people.
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On the other hand, it has evaluated that rage of motion could be restricted due to increase
in muscle hypertrophy in context of HBSG. It is observed the condition of lack of changes
among respond nets due to their long duration of participation in resistance training programs in
priority to inclusion in current research accordingly. However, the results includes the
signification increase of number of factors like body mass index, BF% and body mass which was
indicated by individuals participated in training sessions in both groups. The outcomes of present
investigation can be known as anticipated because other authors did not find any kind of changes
in selected variables while completing their study on resistance training programs. For instance,
the research was carried out on compared protocols of two types such as high volume traditional
resistance training and low volume high intensity resistance training over a duration of 10 weeks.
Their study suggest that both of these protocols are responsible for producing significant change
in muscular performance. Their study did not have any results about changes occurs in terms of
whole body fat, mass and percentage.
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REFERENCES
Books and journals
Dario, A.B. and et. al., 2017. Effectiveness of telehealth-based interventions in the management
of non-specific low back pain: a systematic review with meta-analysis. The Spine
Journal, 17(9), pp.1342-1351.
de Oliveira, L.C., de Oliveira, R.G. and de Almeida Pires-Oliveira, D.A., 2016. Comparison
between static stretching and the Pilates method on the flexibility of older
women. Journal of bodywork and movement therapies, 20(4), pp.800-806.
Shariat, A. and et. al., 2017. Impact of back squat training intensity on strength and flexibility of
hamstring muscle group. Journal of back and musculoskeletal rehabilitation, 30(3),
pp.641-647.
Su, H. and et. al., 2017. Acute effects of foam rolling, static stretching, and dynamic stretching
during warm-ups on muscular flexibility and strength in young adults. Journal of sport
rehabilitation, 26(6), pp.469-477.
Yelvar, G.D.Y. and et. al., 2017. Is physiotherapy integrated virtual walking effective on pain,
function, and kinesiophobia in patients with non-specific low-back pain? Randomised
controlled trial. European Spine Journal, 26(2), pp.538-545.
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