In light of the current global prevalence of overweight and obesity, the associated health risks, and the continuing adoption of sedentary lifestyle, this thesis investigated some of the factors that contribute to exercise adherence, directly comparing high-intensity whole body interval training and continuous endurance training. 68 inactive university aged adults (Age: 21.4±3.4 yrs, BMI: 25.6±4.6 kg/m2, VO2peak 40.1±5.7 ml/kg/min) were randomized into one of three groups; a non-exercise control, whole body high intensity training, or continuous endurance training. Aerobic capacity measurements, time to completion trials, muscular endurance, and core strength measures were taken at pre, post and follow up testing sessions. Psychological questionnaires were also administered during exercise as well as throughout the study. Following the intervention both exercise groups demonstrated equivalent improvements in aerobic performance, with only the interval group experiencing improved muscular and core endurance. After the 2-month follow up testing sessions the interval group lost all aerobic and core adaptation, with endurance only experiencing a partial loss. This finding indicates that the interval group did not adhere to exercise at a level that was high enough to preserve the adaptations associated with training. This finding is further supported by the psychological factors measured throughout this study, including acute affect, enjoyment and intentions to engage in future exercise. / Thesis (Master, Kinesiology & Health Studies) -- Queen's University, 2013-10-31 15:08:15.524

The purpose of this study was to explore what the supra-maximal speed interval training effect was on a 40m standing start sprint and timed 3000m running performance was for two separate study groups when using either the AlterG® anti-gravity treadmill, or downhill running as a training intervention, for moderately trained female runners. The level of delayed onset of muscle soreness (DOMS) after each supra-maximal speed interval session was also captured. Data from 20 women was collected during initial pre-intervention testing; involving the 40m standing start sprint and 3000m timed trial run. During a four week training intervention the level of DOMS experienced by participants at increments of 24 hours, 48 hours and 72 hours, in each respective training group was recorded. Post-intervention testing was performed to once again measure the participants 40m standing start sprint and 3000m timed trial run values, results were analysed and compared to pre-intervention data.

The purpose of this study was to: (a) determine if listening to music can reduce the potential aversiveness of an acute session of sprint interval training (SIT) by improving affect, motivation and enjoyment, and examine the effects of music on performance; and (b) evaluate participants’ attitudes and intentions towards SIT and determine if they would change after experiencing SIT. Twenty moderately active adults (22±4y), unfamiliar with interval exercise, completed an acute session of SIT under two different conditions: music and no music. The exercise consisted of four, 30-second Wingate Anaerobic Test (WAnT) bouts on a cycle ergometer, separated by 4 minutes of rest. Power output, ratings of perceived exertion (RPE), affect, motivation, and enjoyment of the exercise were measured. Attitudes and intentions towards SIT were evaluated at baseline and follow-up. Mixed-effects models were used to evaluate changes in the dependent measures over time and between the two conditions. Paired sample t-tests were conducted to compare differences between attitudes and intentions from baseline to follow-up. Peak and mean power over the course of the exercise session were higher in the music than no music condition (coefficients=49.72 [SE=13.55], 23.65 [SE=11.30], ps<0.05). A significant time X condition effect emerged for peak power (coefficients=-12.31 [SE=4.95], p<0.05). There were no between-condition differences for RPE, affect or motivation. Perceived enjoyment increased over time, and was consistently higher in the music condition (coefficient=7.00 [SE=3.05], p<0.05). Finally, attitudes and intentions towards SIT were positive at baseline and did not change upon study completion. Overall, the results suggest music enhanced in-task performance and enjoyment of an acute bout of SIT. Listening to music during intense interval exercise may be an effective strategy to facilitate participation in, and adherence to, this form of training. Furthermore, experiencing an intense SIT protocol does not alter pre-existing positive attitudes and intentions towards SIT. / Thesis / Master of Science in Kinesiology

It has been proposed that intermittent exercise can differentially affect mitochondrial responses to training, with training volume being more important than intensity for increasing skeletal muscle mitochondrial content and with intensity playing a greater role in mitochondrial respiration. To test this hypothesis, we examined markers of skeletal muscle mitochondrial content and respiration in response to two different interval training protocols performed using single-leg cycling, which permitted a within-subjects design. Ten healthy active adults [6 males / 4 females, 22±4 y, peak oxygen uptake (VO2peak) = 42±4 ml/kg/min] were recruited. Each leg was randomized to either a HIIT [4 × (5 min at 65% Wpeak and 2.5 min at 20% Wpeak)] or SIT [4 x (30-s “all-out” sprints and 4 min active recovery)] protocol and completed three exercise sessions/wk over 4 wk for a total of 12 exercise sessions/leg. The mean work performed during each session was 133±32 and 44±8.0 kJ for HIIT and SIT respectively, and the average workload during intervals was 95±25 W and 322±77 W for HIIT and SIT respectively. Citrate synthase (CS) maximal activity increased compared to baseline after training interventions, with the change being greater after SIT vs HIIT (42±25% vs 16±13%, interaction p=0.01). COXIV protein content and succinate-supported state 3 were unchanged. Single-leg VO2peak and time to exhaustion (TTE) increased to a similar extent in both HIIT and SIT (main effect of time, p<0.05). These data suggest that, in contrast to what has been proposed by others, training intensity is more important than volume for increasing mitochondrial content during short-term interval training in human skeletal muscle. / Thesis / Master of Science in Kinesiology / Mitochondria are an important component of cells that use oxygen to convert fuels such as sugars and fats into energy. One of the factors that determines the amount of mitochondria in skeletal muscle is physical activity. Aerobic exercise training can be performed over a range of intensities, from relatively easy to very hard, and in an intermittent or continuous manner. This thesis examined the effect of short-term, intermittent exercise training performed at two different intensities on the content of mitochondria in human skeletal muscle. It found that both high- intensity interval training (HIIT) and sprint interval training (SIT) increased mitochondrial content. The increase was greater after SIT compared to HIIT, even though the total “dose” or amount of exercise was lower in the former compared to the latter. These results suggest that intensity is an important determinant of skeletal muscle remodelling induced by intermittent exercise in humans.

This thesis considered three potential factors that may influence skeletal muscle responses to interval exercise training in healthy adults, with a focus on mitochondrial remodelling: biological sex, fibre type and contraction pattern. Study 1 assessed the acute response to a sprint interval training (SIT) protocol that involved three, 20-second ‘all-out’ cycling efforts interspersed with 2 minutes of recovery. It found similar exercise-induced increases in the mRNA expression of genes linked to mitochondrial biogenesis in men and women. Study 2 showed that a single session of SIT and moderate-intensity continuous training (MICT) induced similar increases in the phosphorylation of signalling proteins linked to mitochondrial biogenesis in type I and IIa fibres when compared within the same individuals. It also assessed responses to 12 weeks of training in two different groups and found MICT elicited greater increases in markers of mitochondrial content, including cytochrome c oxidase subunit IV (COXIV) protein content, in type I fibres, whereas the increase in type IIa fibres was similar compared to SIT. Study 3 utilized single-leg cycling as a within-subject model to compare interval and continuous training protocols that were matched for exercise intensity and total training volume, but the pattern of contraction differed. Measurements of mitochondrial content, including subsarcolemmal mitochondrial area, the maximal activity of citrate synthase and COXIV protein content, increased after 4 weeks of continuous training but were unchanged after interval training. Overall, this thesis advances our understanding of the influence of biological sex, muscle fibre type and contraction pattern on skeletal muscle mitochondrial responses to exercise. Major findings include: the acute response to SIT was similar between sexes, acute responses to interval and continuous exercise were similar but training elicited some divergent fibre type-specific responses, and mitochondrial content increased following continuous training but was unchanged following work- and intensity-matched interval training. / Dissertation / Doctor of Philosophy (PhD) / This thesis considered the role of biological sex, fibre type and contraction pattern on skeletal muscle responses to exercise. It focused on mitochondria, which are important components of the cell that affect health and performance. The responses of genes that regulate the formation of new mitochondria to a single session of brief, “sprint” interval exercise were similar between men and women. Acute sprint interval exercise also activated molecular pathways similar to traditional endurance exercise in the two main types of muscle fibres; however, 12 weeks of endurance training induced greater increases in mitochondrial content in type I (“slow-twitch”) fibres, whereas the increases in type II (“fast-twitch”) fibres were similar compared to interval training. Lastly, mitochondrial content increased after continuous training but not interval training when the intensity and total amount of exercise was matched. Our findings improve our understanding of the mechanisms by which exercise elicits mitochondrial remodelling in humans.

Skeletal muscle satellite cells (SC) are essential in muscle repair and regeneration. The role of SCs in mediating hypertrophic adaptations following resistance training has been widely studied. Recent evidence from endurance training studies suggest that SCs may also play a role in mediating non-hypertrophic adaptations. Indeed, it has been shown that satellite cells respond to endurance training. Work in rodent models suggest that exercise intensity may play an important role in expanding the SC pool whereas the results of endurance training studies in humans are much less consistent. Limited evidence also suggest that exercise intensity may be important in mediating exercised-induced capillarization following endurance training in humans. In both instances, it is unknown whether the on-and-off pattern characteristic of interval training (i.e. the rest-work cycles) plays a role in the magnitude of these skeletal muscle responses to this type of exercise. Thus, we sought to determine if the rest-to-work cycle plays a role in the scope of these skeletal muscle responses by comparing the SC response and capillarization to two distinct work-matched protocols that are performed at the same intensity but at two different exercise patterns (interval versus continuous). We hypothesized that interval exercise will elicit a greater SC response and induce greater capillary growth compared to work-matched continuous exercise. Ten young active individuals performed 12 sessions of counterweighted single-leg cycling over 4 weeks. Each leg was randomly assigned to Interval (INT) (10 x 3-min intervals at 50% of single leg peak power output (PPO), with 1 min recovery) or Continuous (CONTIN) (30 min at 50% PPO, followed by 10 min recovery), which were performed 5 min apart on each day, in an alternating order. Resting muscle biopsies were obtained from the vastus lateralis pre- and post-training. Immunofluorescent microscopy of muscle cross sections was used to assess muscle fibre capillarization, SC expansion and activation. Western blot analysis was performed on pro-angiogenic factors, specifically VEGF and VEGFR2. Mixed muscle SC activation increased in the INT leg compared to the pre-training time-point (3.2 ± 0.5 vs. 1.5 ± 0.2 Pax7+/MyoD+ cells/ 100 myofibers, respectively; P < 0.05). Mixed muscle SC activation did not increase significantly in the CONTIN leg compared to the pre-training time-point and there was no significant difference in activation between CONTIN and INT post-training. With regards to capillarization, no differences in type I or type II muscle fibre CC (capillary contacts), C/Fi (individual capillary-to-fibre ratio) or CFPE (capillary-to-fibre perimeter exchange index) were observed post-training or between legs. No significant expansion of the SC pool occurred in either legs post-training and no increases in fibre cross-sectional area was observed. This study presents novel evidence of mixed muscle SC activation following interval exercise training that is not observed following work- and intensity-matched continuous exercise training. This suggest that the rest-to-work cycle associated with interval exercise may dictate, to some extent, SC activation whereas it may not be a primary stimulus for training-induced changes in capillarization. / Thesis / Master of Science (MSc)

Despite clear recommendations on the minimal amount of physical activity for achieving health benefits and reducing risk of chronic disease, the majority of people in the Western world remain sedentary. As a 'lack of time' has been identified as one of the main barriers to becoming and remaining physically active, in the past decade research has focused on high-intensity interval training (HIT) as a time-efficient alternative to aerobic exercise. Although initial studies convincingly demonstrated equal or better health benefits with various HIT protocols compared to much larger volumes of aerobic exercise, these HIT protocols tend to be very strenuous and as such are unlikely to be adhered to by sedentary populations. Furthermore, most HIT protocols are not as time-efficient as sometimes claimed, with the total time per exercise session generally exceeding 20-30 minutes. This thesis aimed to characterise the effects of a novel reduced-exertion HIT (ReHIT) protocol, requiring a maximum of 2 x 20 s all-out sprint efforts in a 10 min training session, upon insulin sensitivity, aerobic capacity, glycogen utilisation and associated acute metabolic responses. The ReHIT exercise bouts were well tolerated by participants, but were associated with a substantial disturbance of physiological homeostasis including muscle glycogen degradation, lactate accumulation, excursions in plasma volume, post-exercise oxygen consumption, respiratory exchange ratio and heart rate, as well as a skeletal muscle signalling response through AMPK, and increases in skeletal muscle GLUT4 and PGC1α mRNA expression (Chapter 4 and 5). The combined training studies (n=49) provide some support for improvements in key disease biomarkers following ReHIT, with improvements in insulin sensitivity observed in men, and increased aerobic capacity observed in men and women (Chapter 7). These observations highlight a potential regulatory role for glycogen in exercise-induced adaptation. However, the mean improvements in insulin sensitivity in men were not consistent between the two training studies (Chapter 2 and 6), and there was a high level of variability observed between individuals (Chapter 6 and 7). Therefore, the impact of ReHIT on insulin sensitivity needs to be further explored in the context of a randomised controlled trial, and the mechanisms underpinning the large variability in adaptive response need to be characterised.

Master of Science / Department of Kinesiology / Craig A. Harms / High-intensity interval training (HIT) has been utilized as a time-efficient strategy to induce numerous physiological adaptations and improve performance usually associated with “traditional” endurance training (ET). It is not known however, if HIT might lead to improvements in pulmonary function. Therefore we hypothesized that HIT would increase respiratory muscle strength and expiratory flow rates. Fifteen healthy subjects were randomly assigned to an ET group (n = 7) and a HIT group (n = 8). All subjects performed an incremental test to exhaustion (VO2 max) on a cycle ergometer prior to and after training. Standard pulmonary function tests, maximum inspiratory pressure (PImax), maximum expiratory pressure (PEmax), and maximal flow volume loops, were performed pre training and after each week of training. HIT subjects performed a four week training program on a cycle ergometer at 90% of their VO2 max final workload while the ET subjects performed exercise at 60-70% of their VO2 max final workload. All subjects trained three days/ week. The HIT group performed five one-minute bouts with three minute recovery periods and the ET group cycled for 45 minutes continuously at a constant workload. A five-mile time trial was performed prior to training, after two weeks of training, and after four weeks of training. Both groups showed similar (p<0.05) increases in VO2 max (~8-10%) and improvements in time trials following training (HIT 6.5 ± 1.3%, ET 4.4 ± 1.8%) with no difference (p>0.05) between groups. Both groups increased (p<0.05) PImax post training (ET ~25%, HIT ~43%) with values significantly higher for HIT than ET. There was no change (p>0.05) in expiratory flow rates with training in either group. These data suggest that whole body exercise training is effective in increasing inspiratory muscle strength with HIT leading to greater improvements than ET. Also, HIT offers a time-efficient alternative to ET in improving aerobic capacity and performance.

Master of Science / Department of Kinesiology / Craig A. Harms / Subjects with prehypertension are at risk for developing hypertension (HTN). Hypertension is associated with low-grade systemic inflammation (LGSI). Aerobic exercise training (ET) is a proven means to reduce both blood pressure and LGSI in healthy and diseased subjects. Recently, high intensity interval training (HIIT) has been show to elicit similar cardiovascular and metabolic adaptations as ET in healthy and at-risk populations in a more time efficient manner. Therefore, we hypothesized that HIIT would elicit greater reductions in blood pressure and LGSI than ET. Twelve pre-hypertensive subjects (systolic blood pressure 127.0 ± 8.5 mmHg; diastolic blood pressure 86.2 ± 4.1 mmHg) were randomly assigned to an ET group (n=5) and a HIIT group (n=7). All subjects performed an incremental test to exhaustion (VO2max) on a cycle ergometer prior to, after 4 weeks, and after 8 weeks of training. Resting heart rate and blood pressure were measured prior to and three times a week during training. LGSI was measured via high-sensitivity C-reactive protein (hs-CRP) prior to, after 4 weeks and after 8 weeks of training. ET subjects performed an eight week exercise training program at 40% VO2 reserve determined from the VO2max test, while HIIT subjects performed exercise at 60% peak power determined from the VO2max test. ET group trained four days/week while HIIT trained three days/week. ET exercised for 30 minutes continuously at a constant workload and cadence of 60 rpm while HIIT performed a protocol on a 1:1 work-to-rest ratio at a constant workload and cadence of 100 rpm. Both groups showed similar (p<0.05) decreases in mean arterial (ET = -7.3%, HIIT = -4.5%), systolic (ET = -6.6%, HIIT = -8.8%), and diastolic (ET= -9.7, HIIT= -8.2%) blood pressure. HIIT decreased in LGSI (-33.7%) while ET did not change LGSI (p>0.05). VO2max increased ~25% with both HIIT and ET with no differences (p>0.05) between groups. These data suggest both HIIT and ET similarly decreased resting blood pressure and increased VO2max while HIIT was effective in decreasing LGSI in subjects who were pre-hypertensive.

It has been shown that a high level of aerobic fitness is important for athletes participating in intermittent (team) sports. The majority of studies investigating the effects of traditional and sport-specific aerobic interval exercise on physiological measures and performance have involved field-based team sports. In some instances the effectiveness of sport-specific aerobic training has been questioned. To date, no study has investigated the influence of a sport-specific training approach in the sport of basketball. Purpose: The aim of the present study was to evaluate the effectiveness of a basketball specific endurance circuit on improving measures of aerobic fitness. Methods: Ten male high school basketball players, age 16.4 ± 1.2 years, ranked by fitness level and randomly assigned to a training group (N = 6) or control group (N = 4) participated in the study. The sport-specific aerobic endurance training replaced the fitness component of regular training and was performed during the competitive season. The sport-specific training consisted of interval training using a basketball specific endurance circuit, four times 4 min at 90-95% HRpeak with a 3 min recovery at 60-70% HRpeak, twice per week for 6 weeks. During this time the control group performed regular basketball training. Results: For both the training and control groups the actual mean training intensity for total training duration were 77.4 ± 2.9% HRpeak and 74.1 ± 6.7% HRpeak, respectively. The actual mean training intensity during the work intervals in the training group was 84.1 ± 2.3% HRpeak. There were no clear differences between effects of the two training approaches for measures of maximal oxygen uptake (3.3%; 90% confidence limits, ± 19.3%), running economy (-3.3%; 90% confidence limits, ± 14.2%), repeated sprint ability (0.6%; 90% confidence limits, ± 5.7%) and anaerobic power maintenance during the repeated sprints (-13.7%; 90% confidence limits, ± 49.0%). However, a clear non-trivial effect on sub-maximal heart rate was observed (-7.3%; 90% confidence limits, ± 2.0%) suggesting a beneficial training effect after training. Some evidence for attenuation of speed (-1.8 to -2.8%; 90% confidence limits, ± 3.4 to 5.7%) and power (-1.7%; 90% confidence limits, ± 17.1%) was apparent. Conclusion: Although clear changes in sub-maximal HR responses were observed in the training group, the data in the present study suggests that a basketball specific endurance circuit has little effect on other laboratory and field-based measures of aerobic fitness. In fact, the basketball specific endurance circuit may lead to reduced improvements in jumping and sprinting performances. Further research is required to clarify the effect of aerobic training approaches on basketball-specific fitness and performance.