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Sports 7:E Kay, A. Isometric contractions reduce plantar flexor moment, Achilles tendon stiffness and neuromuscular activity but remove the subsequent effects of stretch. An interesting finding regarding the RLC phosphorylation theory, is type II muscle fibres appear to experience greater phosphorylation than type I muscle fibres This suggests that individuals with a higher percentage of type II fibres, such as strength and power athletes, may experience a greater potentiation However, this would potentially only apply if the phosphorylation theory is correct.
The second theory thought to be responsible for PAP is an excitation of several neurological mechanisms following a conditioning exercise. There are several neural responses suggested to experience a state of excitation following a conditioning exercise, such as H-reflex potentiation, an increase in motor unit synchronisation, desensitisation of alpha motor neuron input, and a decrease in the reciprocal inhibition of the antagonistic muscles However, H-reflex potentiation appears to be the most dominant neural mechanism found within the research 35, 36, The H-reflex is an electromyographic EMG measurement of the level of excitability of a muscle.
Quite simply, higher H-reflexes are associated with higher excitability. The H-reflex is the result of an afferent neural volley in response to single-pulse sub-maximal stimulation of the relevant nerve bundle. With sufficient recovery PAP increases H-reflex amplitude, this is thought to be due to increased recruitment of high-order motor neurons at the spinal cord An increased recruitment of high-order motor neurons would, therefore, lead to a faster and more forceful muscle contraction, resulting in an improved performance.
In recent years, a third theory appears to be arising within the literature This theory suggests there is a decrease in the pennation angle of the muscle fibres following a conditioning exercise. A decrease in the pennation angle of the muscle means more force can be transmitted through the tendon and ultimately to the bone upon contraction — a more forceful contraction means a better performance However, there is little research supporting this theory, therefore more research is warranted before more accurate assumptions can be made Currently, there is a lot of confliction within the research regarding which exercise intensity is best for inducing PAP The inconsistencies with regards to the optimal intensity for inducing PAP within the research means it is again difficult to provide recommendations for training prescription.
Although the majority of the research identifies that heavy-load intensities appear to be most effective 10, 15, 16, 17, A large amount of this research has indicated that light-load, high-velocity exercises are not an effective means of inducing PAP, especially when compared to the use of heavy loads 9, 38, It is thought that this is the result of the motor units discharging at fast rates because the light-load cannot increase high-frequency force Strength and conditioning coaches are in constant disagreement about whether to use complex training PAP in their training programmes or not.
Post-activation potentiation has been consistently proven to improve subsequent athletic performances such as: CMJs and sprints. Whilst the conditioning exercise has been proven to improve performance, its effect can only be realised once the initial fatigue of the conditioning exercise has diminished fitness-fatigue theory.
There is still no agreement towards an optimal rest time, minutes is the current best recommendation but this must be tailored to the athlete s in hand. Exercise professionals must also consider the type, intensity, and volume of the conditioning exercis e as this is known to contribute to both the amount of the fatigue and the magnitude of the potentiation. Biomechanically similar exercises performed with high-loads for minimal repetitions What now?
Some coaches believe that reading one article will make them an expert on strength and conditioning. Strength and conditioning entails many, many topics.
To make you an expert coach and make your life as easy as possible, we highly suggest you now check out this article on The Reactive Strength Index. Reference List click here to open. Owen is the founder and director of Science for Sport.
Post-Activation Potentiation Post-activation potentiation refers to a short-term improvement in performance as a result of using a conditioning exercise. Get Instant Access For Free. By Owen Walker 29 Jan 5 min read. Should I use PAP or not? Conclusion References About the Author Comments. Summary Post-activation potentiation refers to a short-term improvement in performance e. What is Post-Activation Potentiation?
Rest time and PAP Whilst conditioning exercises has been shown to potentiate the neuromuscular system, they are also shown to induce a level of fatigue — formerly explained by the fitness-fatigue model. What causes PAP? Phosphorylation of the regulatory light chains Potentiated H-reflex response Pennation angle of the muscle fibres Phosphorylation of the regulatory light chains The first theory suggests that after the conditioning exercise, there is an increase in the phosphorylation of the myosin regulatory light chains RLC Potentiated H-reflex response The second theory thought to be responsible for PAP is an excitation of several neurological mechanisms following a conditioning exercise.
Pennation angle of the muscle fibres In recent years, a third theory appears to be arising within the literature Long-term chronic improvement — The accumulation of short-term improvements may eventually lead to chronic improvements in performance. Increased workout density — Using PAP during training sessions can increase the amount of work completed during a single session i. Therefore, increased training density can lead to increased work capacity.
In most circumstances, this is too impractical, time-consuming, and complicated. It is to highly-individualised — We cannot account for all of the variables that affect the potentiation in each individual unless tested continuously e.
Window of opportunity — If the performance exercise is performed too early before fatigue subsides , then the performance can actually be decreased, leading to inferior results. J Strength Cond Res ;24 5 The application of postactivation potentiation on sprint performance. J Australian Strength Cond ;21 1 : Short-duration speed running events have also been used as potentiation exercises.
The interval between potentiation and main activities was one minute. The aim of this systematic review was to evaluate the effects of potentiation activities on performance in athletics events.
Most studies found in the current review suggest the presence of post-activation potentiation in different athletics events 16 16 Karampatsos BG, Terzis G, Polychroniou C, Georgiadis G. In general, the authors explain that the absence of significant results is associated with inadequate type, duration and intensity of the conditioning activity.
It is important for coaches to consider individuality and type of conditioning activity used in order to improve the chances of obtaining PAP. The period adopted by studies ranged from 20 seconds to nine minutes. According to Wilson et al. Another factor that must be discussed regards the specificity of the conditioning activity in relation to the main activity.
However, some studies have also found potentiation after performing conditioning activities using body segments different from those required in the main activity 16 16 Karampatsos BG, Terzis G, Polychroniou C, Georgiadis G. This phenomenon reinforces the hypothesis that PAP is also associated with neural mechanisms, as observed by Gullich and Schmidtbleicher 24 24 Gullich A, Schmidtbleicher D. On the other hand, some points in common were observed among conditioning activities such as the requirement of maximum or near maximum effort with duration less than or close to one minute; exclusive use of lower limbs regardless of muscle group used in the main activity and interval between conditioning and main activities below 10 minutes.
This homogeneity of protocols that promote PAP may be interesting for its application in athletics, facilitating its adaptation in the varied conditions and levels of competition performance. This study has some limitations. In general, no study evaluating the effects of conditioning activities in a competitive situation has been found in literature.
Thus, it is not possible to conclude whether PAP was present in performance improvement during competition. Most studies found in the present review showed that strength and power activities are able to promote PAP and improve the performance of subjects with different training levels in some athletics events. However, it is noteworthy that PAP presents great individual variability, suggesting that there will not always be PAP after performing a conditioning activity. Different intervals between conditioning activity and main activity 1 to 10 minutes were shown to be adequate for potentiation manifestation.
The main conditioning activities were those that required maximum voluntary dynamic contraction, such as squats, jumps and sprints, suggesting that strength and power preparatory activities can be applied during athletics competitions due to their quick and simple performance. Finally, the effects of strength and power conditioning activities should be investigated in other athletics modalities such as high jump, pole vault, distance jump, triple jump and discus and javelin throw.
In addition, future studies could evaluate the chronic effects of the use of conditioning activities capable of promoting PAP to increase performance in athletics. The authors would like to thank the support from the Foundation for Support for the Development of Education, Science and Technology of the State of Minas Gerais for the publication of this work.
Abrir menu Brasil. Abrir menu. Faculty of Physical Education. Catholic University of Minas Gerais. Department of Physical Education. Belo Horizonte, MG. CEP: Email: diegoalcantara1 gmail. Abstract Post-activation potentiation is a physiological phenomenon reported to increase muscle performance during high-intensity exercise. Box 1 Characteristics of the population investigated by studies. Box 2 Synthesis of studies related to post-activation potentiation in athletics. Acknowledgements The authors would like to thank the support from the Foundation for Support for the Development of Education, Science and Technology of the State of Minas Gerais for the publication of this work.
Fukutani A, Takei S. Bishop D. Gullich A, Schmidtbleicher D. Publication Dates Publication in this collection Jan-Feb History Received 27 June Accepted 01 Dec This is an Open Access article distributed under the terms of the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. Rio Pomba, MG.
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