health_ref.bib.bak

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@ARTICLE{kramer1997:single-v-multiset,
  author = {Kramer, James B and Stone, Michael H and O'Bryant, Harold S and Conley,
	Michael S and Johnson, Robert L and Nieman, David C and Honeycutt,
	Darren R and Hoke, Thomas P},
  title = {Effects of single vs. multiple sets of weight training: impact of
	volume, intensity, and variation},
  journal = {The Journal of Strength \& Conditioning Research},
  year = {1997},
  volume = {11},
  pages = {143--147},
  abstract = {This study examined the effects of a single set of weight training
	exercise to failure and 2 multiple-set protocols (not to failure)
	on the 1-RM parallel squat. Forty-three men were randomly assigned
	to 1 of 3 weight training protocols emphasizing leg and hip strength:
	SS = single set to failure of 8-12 reps; MS = 3 x 10 reps; MSV =
	multiple-set program using a varied set and rep scheme. Relative
	intensity (% initial 1-RM), intensity (average mass lifted), and
	volume load (repetitions x mass) differed between groups over 14
	weeks. Body mass, body composition, and the 1-RM parallel squat were
	assessed at baseline and at Weeks 5 and 14. Results showed no significant
	changes in body mass or body composition. The 1-RM squat increased
	significantly in all groups. Differences in 1-RM between groups indicate
	that MS and MSV increased approximately 50% more than SS over the
	14 weeks. Results suggest that multiple sets not performed to failure
	produce superior gains in the 1-RM squat.},
  owner = {alexzook},
  review = {3 conditions: 1 set to failure w/8-12 reps, 3 x 10 reps (no fail),
	varied set + reps
	
	
	1RM squat improved in all groups over 14 weeks
	
	both multiset groups > single set
	
	
	no changes in body mass or composition},
  timestamp = {2014.06.22}
}

@ARTICLE{krieger2010:sets-hypertrophy,
  author = {Krieger, James W},
  title = {Single vs. multiple sets of resistance exercise for muscle hypertrophy:
	a meta-analysis},
  journal = {The Journal of Strength \& Conditioning Research},
  year = {2010},
  volume = {24},
  pages = {1150--1159},
  abstract = {Previous meta-analyses have compared the effects of single to multiple
	sets on strength, but analyses on muscle hypertrophy are lacking.
	The purpose of this study was to use multilevel meta-regression to
	compare the effects of single and multiple sets per exercise on muscle
	hypertrophy. The analysis comprised 55 effect sizes (ESs), nested
	within 19 treatment groups and 8 studies. Multiple sets were associated
	with a larger ES than a single set (difference = 0.10 ± 0.04; confidence
	interval [Cl]: 0.02, 0.19; p = 0.016). In a dose-response model,
	there was a trend for 2-3 sets per exercise to be associated with
	a greater ES than 1 set (difference = 0.09 ± 0.05; Cl: -0.02, 0.20;
	p = 0.09), and a trend for 4-6 sets per exercise to be associated
	with a greater ES than 1 set (difference = 0.20 ± 0.11; Cl: -0.04,
	0.43; p = 0.096). Both of these trends were significant when considering
	permutation test p values (p < 0.01). There was no significant difference
	between 2-3 sets per exercise and 4-6 sets per exercise (difference
	= 0.10 ± 0.10; Cl: -0.09, 0.30; p = 0.29). There was a tendency for
	increasing ESs for an increasing number of sets (0.24 for 1 set,
	0.34 for 2-3 sets, and 0.44 for 4-6 sets). Sensitivity analysis revealed
	no highly influential studies that affected the magnitude of the
	observed differences, but one study did slightly influence the level
	of significance and Cl width. No evidence of publication bias was
	observed. In conclusion, multiple sets are associated with 40% greater
	hypertrophy-related ESs than 1 set, in both trained and untrained
	subjects.},
  owner = {alexzook},
  review = {2-3 sets significantly improves over 1 set
	
	4-6 improves more, but not significantly different from 2-3
	
	
	note that effect sizes are ~0.25-0.35
	
	effect size = (post-test - pre-test) / (pre-test SD)},
  timestamp = {2014.06.22}
}

@ARTICLE{madzima2013:night-protein,
  author = {Madzima, Takudzwa A and Panton, Lynn B and Fretti, Sarah K and Kinsey,
	Amber W and Ormsbee, Michael J},
  title = {Night-time consumption of protein or carbohydrate results in increased
	morning resting energy expenditure in active college-aged men},
  journal = {British Journal of Nutrition},
  year = {2014},
  volume = {1},
  pages = {71--77},
  abstract = {The purpose of the present study was to investigate whether whey protein
	(WP), casein protein (CP), carbohydrate (CHO) or a non-energy-containing
	placebo (PLA) consumed before sleep alters morning appetite and resting
	energy expenditure (REE) in active men. A total of eleven men (age:
	23á6 (sem 1á0) years; body fat: 16á3 (sem 2á5) %) participated in
	this randomised, double-blind, cross-over study. A single dose of
	WP (30 g), CP (30 g), CHO (33 g) or PLA was consumed 30 min before
	sleep, and each trial was separated by 48-72 h. The next morning
	(05.00-08.00 hours), measurements of satiety, hunger and desire to
	eat and REE were taken. After a 30 min equilibration period, REE
	in the supine position was measured for 60 min. An analysis of 10
	min mean intervals over the final 50 min of the measurement period
	was conducted. Statistical analyses were conducted using repeated-measures
	ANOVA for metabolic variables, and a one-way ANOVA was used for measuring
	changes in appetite markers. Group differences were examined by Tukey's
	post hoc analysis. There were no significant differences in appetite
	measures among the groups. There was a main group effect for REE.
	The predicted REE was significantly greater after consumption of
	the WP (8151 (sem 67) kJ/d), CP (8126 (sem 67) kJ/d) and CHO (7988
	(sem 67) kJ/d) than after that of the PLA (7716 (sem 67) kJ/d, P
	<0á0001). There were no significant differences between the WP and
	CP groups in any metabolic measurements. Night-time consumption of
	WP, CP or CHO, in the hours close to sleep, elicits favourable effects
	on the next-morning metabolism when compared with that of a PLA in
	active young men.},
  doi = {10.1017/S000711451300192X},
  publisher = {Cambridge Univ Press},
  review = {11 young (~26) male subjects (!)
	
	30 g of whey, casein, or carbohydrate before sleep
	
	
	results:
	
	- no differences in appetite markers
	
	- resting energy expenditure: increase by ~300-400 kJ/d (from 7700
	placebo to 8100 for protein, 8000 for CHO)
	
	- whey + casein have same metabolic measures
	
	
	conclusion:
	
	- nighttime consumption of protein or carb has positive effects on
	next-morning metabolism
	
	
	issues:
	
	- what about fat? (isocaloric)
	
	- does metabolic increase offset caloric intake? (30g protein ~= 120
	calories ~= 0.5 kJ, so maybe?)
	
	
	SEM = standard error of the mean = uncertainty of how well sample
	represents the population (vs SD = variability among participants)}
}

@ARTICLE{markus2002:night-tryptophan,
  author = {Markus, C Rob and Olivier, Berend and de Haan, Edward HF},
  title = {Whey protein rich in $\alpha$-lactalbumin increases the ratio of
	plasma tryptophan to the sum of the other large neutral amino acids
	and improves cognitive performance in stress-vulnerable subjects},
  journal = {The American Journal of Clinical Nutrition},
  year = {2002},
  volume = {75},
  pages = {1051--1056},
  number = {6},
  __markedentry = {[alexzook:6]},
  abstract = {BACKGROUND:
	
	Cognitive performance often declines under chronic stress exposure.
	The negative effect of chronic stress on performance may be mediated
	by reduced brain serotonin function. The uptake of the serotonin
	precursor tryptophan into the brain depends on nutrients that influence
	the availability of tryptophan by changing the ratio of plasma tryptophan
	to the sum of the other large neutral amino acids (Trp-LNAA ratio).
	In addition, a diet-induced increase in tryptophan may increase brain
	serotonergic activity levels and improve cognitive performance, particularly
	in high stress-vulnerable subjects.
	
	
	OBJECTIVE:
	
	We tested whether alpha-lactalbumin, a whey protein with a high tryptophan
	content, would increase the plasma Trp-LNAA ratio and improve cognitive
	performance in high stress- vulnerable subjects.
	
	
	DESIGN:
	
	Twenty-three high stress-vulnerable subjects and 29 low stress-vulnerable
	subjects participated in a double-blind, placebo-controlled, crossover
	study. All subjects conducted a memory-scanning task after the intake
	of a diet enriched with either alpha-lactalbumin (alpha-lactalbumin
	diet) or sodium caseinate (control diet). Blood samples were taken
	to measure the effect of dietary manipulation on the plasma Trp-LNAA
	ratio.
	
	
	RESULTS:
	
	A significantly greater increase in the plasma Trp-LNAA ratio after
	consumption of the alpha-lactalbumin diet than after the control
	diet (P = 0.0001) was observed; memory scanning improved significantly
	only in the high stress-vulnerable subjects (P = 0.019).
	
	
	CONCLUSION:
	
	Because an increase in the plasma Trp-LNAA ratio is considered to
	be an indirect indication of increased brain serotonin function,
	the results suggest that dietary protein rich in alpha-lactalbumin
	improves cognitive performance in stress-vulnerable subjects via
	increased brain tryptophan and serotonin activities.},
  owner = {alexzook},
  publisher = {Am Soc Nutrition},
  review = {23 vs 29 control for WPI w/high alpha-lactalbumin to increase tryptophan
	
	test whether scanning task performance varies as proxy for improved
	brain tryptophan and serotonin
	
	
	results:
	
	- 43% increase in tryptophan with extra ~3 g/kg tryptophan (to body
	weight?)
	
	- high-stress group reaction time from ~800 ms to 750 ms (vs ~700
	ms for low-stress group w/control diet and ~750 w/tryptophan)},
  timestamp = {2014.06.08}
}

@ARTICLE{ostrowski1997:training-volume,
  author = {Ostrowski, Karl J and Wilson, Greg J and Weatherby, Robert and Murphy,
	Peter W and Lyttle, Andrew D},
  title = {The effect of weight training volume on hormonal output and muscular
	size and function},
  journal = {The Journal of Strength \& Conditioning Research},
  year = {1997},
  volume = {3},
  pages = {148--154},
  abstract = {This study examined the effects of different volumes of resistance
	training on muscle size and function over a 10-wk period. Low volume
	= 3 sets per muscle group per week; moderate = 6 sets; high = 12
	sets. Twenty-seven men with 1-4 yrs weight training experience were
	randomly assigned to the different training volumes and trained 4
	days a week. A periodized routine was used; exercises, training intensity,
	and number of training days were the same for each group. The only
	variation between conditions was the number of sets per exercise.
	Pre and post measurements assessed muscular size via ultrasound;
	strength via maximum squat and bench press; and power via vertical
	jump and bench press throw. Urinary concentrations of test-osterone
	and cortisol were also analyzed to assess the responses to training
	conditions. All 3 training volumes significantly (p < 0.05) increased
	muscle size, strength, and upper body power, with no significant
	between-group differences. There were no significant changes in hormonal
	concentrations. The results support the use of low volume training
	for muscular development over a 10-wk period.},
  owner = {alexzook},
  review = {10 weeks of training
	
	4 days per week
	
	
	low (3 sets) vs medium (6) vs high (12) sets per muscle group training
	
	no differences in hormones, muscle size, strength, or upper body power
	(but note they trained lower as well!)
	
	-> low volume is sufficient (for 10 weeks at least...)},
  timestamp = {2014.06.22}
}

@ARTICLE{robinson1995:rest-improvments,
  author = {Robinson, Joseph M and Stone, Michael H and Johnson, Robert L and
	Penland, Christopher M and Warren, Beverly J and Lewis, R David},
  title = {Effects of different weight training exercise/rest intervals on strength,
	power, and high intensity exercise endurance},
  journal = {The Journal of Strength \& Conditioning Research},
  year = {1995},
  volume = {9},
  pages = {216--221},
  abstract = {This study investigated the effects of a high volume 5-wk weight training
	program and different exercise/rest intervals on measures of power,
	high intensity exercise endurance (HIEE), and maximum strength. Subjects,
	33 weight trained men (M age 20.4+/-3.5 yrs), were divided into 3
	equal groups. The groups used the same exercises and set-and-repetition
	scheme. Rest intervals were 3 min for Gp 1, 1.5 min for Gp 2, and
	0.5 min for Gp 3. Pre/post changes were analyzed using G x T ANOVA.
	Peak power, average peak power, and average total work, as measured
	during 15 five-sec cycle max-efforts rides and the 1-RM squat, increased
	significantly (N = 33, p < 0.05). The vertical jump and vertical
	jump power index did not show a statistically significant change.
	The 1-RM squat increased significantly more in Gp 1 (7%) than in
	Gp 3 (2%). Data suggest that, except for maximum strength, adaptations,
	to short-term, high-volume training may not be dependent on the length
	of rest intervals.},
  owner = {alexzook},
  review = {high intensity 5 weeks of training
	
	rest 3 min, 1.5 min, or 0.5 min
	
	
	no differences in power or total work
	
	1RM squat slightly better for 3 min vs 1.5 min rest (7% vs 2% gain)
	
	-> more or less rest doesn't matter much except for strength},
  timestamp = {2014.06.22}
}

@ARTICLE{sedliak2009:training-time,
  author = {Sedliak, Milan and Finni, Taija and Cheng, Sulin and Lind, Markus
	and H{\"a}kkinen, Keijo},
  title = {Effect of time-of-day-specific strength training on muscular hypertrophy
	in men},
  journal = {The Journal of Strength \& Conditioning Research},
  year = {2009},
  volume = {23},
  pages = {2451--2457},
  abstract = {The purpose of the present study was to examine effects of time-of-day-specific
	strength training on muscle hypertrophy and maximal strength in men.
	A training group underwent a 10-week preparatory training (wk 0-wk
	10) scheduled between 17:00 and 19:00 hours. Thereafter, the subjects
	were randomized either to a morning or afternoon training group.
	They continued with a 10-week time-of-day-specific training (wk 11-wk
	20) with training times between 07:00 and 09:00 hours and 17:00 and
	19:00 hours in the morning group and afternoon groups, respectively.
	A control group did not train but was tested at all occasions. Quadriceps
	femoris (QF) cross-sectional areas (CSA) and volume were obtained
	by magnetic resonance imaging scan at week 10 and 20. Maximum voluntary
	isometric strength during unilateral knee extensions and half-squat
	1 repetition maximum (1 RM) were tested at week 0, 10, and 20 at
	a randomly given time of day between 09:00 and 16:00 hours. The QF
	average CSA and volume increased significantly (p < 0.001) in both
	the morning and afternoon training groups by 2.7% and 3.5%, respectively.
	The 0.8% difference between the training groups was not significant.
	The entire 20-week training period resulted in significant increases
	in maximum voluntary contraction and 1RM of similar magnitude in
	both training groups (p < 0.001 and p < 0.01, respectively) as compared
	with the control group. In conclusion, 10 weeks of strength training
	performed either in the morning or in the afternoon resulted in significant
	increases in QF muscle size. The magnitude of muscular hypertrophy
	did not statistically differ between the morning and afternoon training
	times. From a practical point of view, strength training in the morning
	and afternoon hours can be similarly efficient when aiming for muscle
	hypertrophy over a shorter period of time (<3 mo).},
  owner = {alexzook},
  review = {trained either in morning (7-9 am) or evening (5-7 pm)
	
	evening group showed slightly more muscle gain, but was not significantly
	better
	
	training lasted 10 weeks
	
	
	shows no or little difference},
  timestamp = {2014.06.22}
}