Delivering web-based resistance training group sessions using rating of perceived effort: a randomized controlled trial
DOI:
https://doi.org/10.51224/SRXIV.93Keywords:
adherence, autonomy, repetition-prescription, resistance training, tele-healthAbstract
Background: Few individuals participate in resistance training (RT) despite its numerous health benefits. This study aimed to overcome known barriers to RT participation by developing and comparing two live, web-based, personalized RT prescription approaches, using a 0-10 rating of perceived effort (RPE) scale.
Methods: Fifty-seven healthy and untrained participants (60% females; age range: 18-45), were randomly assigned to one of two groups that received two weekly sessions of group RT sessions using resistance bands, for a period of eight weeks. In the fixed-repetition RPE group, participants selected the resistance and performed ten repetitions per set of each exercise aiming to reach a RPE of seven by the 10th repetition. In the open-repetition RPE group, participants selected their preferred resistance, and then completed repetitions until reaching a RPE of seven. We measured and compared adherence rates, body composition, a range of physical performance tests and questionnaires.
Results: We observed non-significant and trivial differences between groups in all outcomes (p >.05). We thus examined the pre-post change scores of the two groups combined. Adherence rates decreased from ~90% to ~50% from the first to the last session, respectively (p≤ .001). On average, participants increased their fat-free mass by 0.3 kg (95%CI: 0.01, 0.59), and improved their performance in the isometric mid-thigh pull by 5.5 kg (0.76, 10.39), isometric knee-extension by 2.2 kg (0.8, 3.7), and push-up test by 6.3 repetitions (4.5, 8.2). No statistical differences were observed in bodyweight (-0.72, 0.29 kg), isometric grip force (-0.57, 0.99 kg), and countermovement jump (-0.17, 1.09 cm). Participants reported high satisfaction rates in all components of the program (median range of 44 to 100 on a -100 to 100 scale).
Conclusions: While trivial differences were identified between groups, both approaches led to reasonable adherence rates, improvements in body composition and performance tests, and to high satisfaction rates. Hence, either approach can be used to deliver live, web-based, RT group sessions, to overcome certain barriers to participation in RT.
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Copyright (c) 2021 Yael Boxman-Zeevi, Hadar Schwartz, Itai Har-Nir, Nadia Bordo, Israel Halperin
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