Manipulation of exercise order and its influence on the number of repetitions and effort subjective perception in trained women

Resistance exercises (RE) are prescribed in function of the combination of several variables. For some variables such as the exercises ordering, the evidences that guide the available recommendations reveal to be insufficient. The objective of this study was to investigate the influence of different RE execution orders on the number of repetitions and effort subjective perception (ESP) in trained women. The sample was composed of 12 women (22 ± 2 years) with at least six months of practice in RE. The data were collected in five alternated days. In the first, the PAR-Q questionnaire was applied, anamnesis for the identification of the physical activities performed and the anthropometrical measures. In the second and third days, the maximal load was measured and the reproducibility of the 10-maximum repetitions tests (10RM) in the selected exercises was tested. In the fourth and fifth days, the sessions with the two sequences proposed (SEQA and SEQB) were performed; one session with exercises involving the larger muscular groups and the other involving the smaller ones. Thus, the following exercises were performed in the SEQA: horizontal supine (HS), standing development (SD) and triceps in the pulley (TR), while in the SEQB, the following order was performed: TR, SD and HS. The volunteers performed three series of each exercise with loads of 10RM and intervals of three minutes between series and exercises. In each series, the maximum number of repetitions was measured. The results revealed significant differences in the average of repetitions in each sequence for all exercises, unlike what was observed for the ESP. In the sequences investigated, the last exercise performed always presented a lower number of repetitions, regardless the muscular group involved. In short, the exercise order tended to change the performance in both sequences observed, at least with regard to the training volume. This influence was more associated with the position of the exercise in the sequence than with the size of the muscular group or with the number of joints involved. The ESP results were similar in both sequences, suggesting that its value as fatigue indicative in RE sessions should be better analyzed. INTRODUCTION The strength training is prescribed in function of the combination of several variables. Among them, the number of series, the recovery intervals and volume and the type and ordering of the selected exercises may be mentioned. The way these variables are manipulated results in different effects on the strength improvement and muscular hypertrophy. The position stand for healthy adults of the American College of Sports Medicine (ACSM)(1) presented an extend review on the progression models in resistance training involving these prescription variables. Although doubts on the dose-response relation concerning many of these variables still remain, with regard to the exercise ordering, the evidences seem to be even less consistent. The only investigation mentioned by the ACSM(1) in its recommendations was published by Sforzo and Touey(2), proposing that the large muscular groups should be requested before the small ones in all training situations. In order to investigate this question, two studies were performed(3,4) in our laboratory. In the first one(3), no difference in the effort subjective perception (ESP) was verified at the end of two sequences with different ordering for exercises involving the upper limbs, although the number of repetitions for the same load had been different. On the other hand, in the second study(4), when the effects of the exercise ordering in upper and lower limbs were compared, Simão et al.(4) verified differences on the manipulated loads and on ESP in distinct sequences. One observes that the ESP results were conflicting, indicating the necessity of new investigations for a better understanding on the problem. Thus, the objective of the present study was to investigate the effect of the exercise order manipulation on the number of repetitions and ESP in exercises for upper limbs for women with previous strength training experience. MATERIAL AND METHODS