The effects of an ice bath on heart rate, temperature, and performance of a leg extension.
Samantha Smithgall, Jeanine Duncan-Remy, Lindsay Costantino Emelie Obrochta, Samantha Bruno, Justine Degand
Exercise Science Majors - SUNY Fredonia, Fredonia, NY
Methods SUBJECTS Included subjects were 5 female, SUNY Fredonia students ranging from 20 to 22. All of which had different fitness levels. Day 1(week 1) Each subject did a warm up set of a weight that was fairly easy. Their form was corrected. For the next set the weight was increased by 20 pounds and for every set following it was increased by 10 lbs unJl their 1 RM was found. Week 2 Leg extension was performed in 3 sets of 10 reps at 65% of their one repeJJon max. Day 1 (week 2) Each Subject will record resJng heart rate for one min Temperature will be recorded Subject will submerge them self in an ice bath for 15 minutes Heart rate and temperature will be recorded again Subject will aRempt leg extension, 3 sets of 10 at 65% of their one repeJJon max. Day 1 (week 3) Leg extension was performed in 3 sets of 10 reps at 65% of their one repeJJon max.
Figure 1. Subjects 1 and 4 were able to exectute 3 sets of 10 reps at their 65 % rm following the ice bath.
Figure 1 Figure 2
Figure 3
Figure 2. Subject 2 was able to finish the first 2 sets of 10 reps at their 65 % rm; however, they could only do 7 reps in the last set following the ice bath.
Figure 4
Figure 3: Subject 3 was able to complete all 10 reps of their 1st and 3rd set but could only do 7 reps following the ice bath.
Figure 5. Subject 5 was only able to complete their 1st set of 10 reps and only did 5 in their 2nd set and 3 in their 3rd set following the ice bath.
Results & Discussion Heart Rate
• In our research many studies demonstrated an increase in heart rate while being exposed to cold temperatures.
• The reason our body does this is to maintain core temperature; this is known as thermoregulaJon.
• In our study there was increase in our heart rate following the ice bath.
• The average increase in heart rate of our 5 subjects was by 4.4 beats per minute.
Temperature
• In our research many studies demonstrated a decrease in core temperature; however, this was aVer being exposed to cold temperatures for a much longer period of Jme.
• The ice bath was only at 56 degrees and our subjects were only submerged in the ice bath for 15 minutes.
• Therefore, we did not experience any noJceable temperature variaJons with our subjects aVer submerging up to their thigh in the ice bath.
• There may be a more noJceable change if the subjects were in colder water for a longer period of Jme.
Performance
• In our research many studies demonstrated that short exposure to temperature condiJons and short task duraJons resulted in worse performance than longer duraJons.
• Many studies also demonstrated an increased level of difficulty to perform the same exercise in colder temperatures.
• In our study not only did our subject feel the same intensity and repeJJon was more diffcult aVer being exposed to the ice bath, their ability to do so was also decreased in numbers.
• 3 out of 5 of our subjects were unable to complete 1 or more sets of 10 repeJJons.
• The subjects described the leg extension following the ice bath as being:
-‐ “feels much more straining”
-‐ “can’t fully extend”
-‐ “ could feel a sJcking point”
-‐ “ breaking proper form”
-‐ “ barely finished”
Purpose & PredicYons The purpose of this study is to examine the effect of an ice bath on the performance of a leg extension. 1) Performance (repeJJons) will decrease following the ice bath 2) Heart rate will increase
Abstract
In this study we looked at the effects of an ice bath on performing a leg extension. It is important to answer this question because many athletes train in the cold or even perform strenuous activities with muscles that have not been warmed up. This can also be seen in everyday life when. For instance, while shoveling the drive way during the winter. In our study we are hoping to show that performance is decreased when muscles are cold. Supported articles have helped us in determining our hypothesis. Evidence and experience we endure as a group supports our predicted outcome and results.
Background Information
It helps to understand why performance is decreased by looking a the physiological effects first, such as heart rate and core temperature. Bayly explains that resting metabolic rate increases due to the loss of body heat. This causes heart rate to increase in order to keep the core temperature at 98.6 degrees Fahrenheit (known as thermoregulation) and to ensure blood flow to all the body’s internal organs and muscles. Another study done by Pilcher came to the conclusion being that differentiating temperature exposure resulted in an inverted U-shape with cold exposure of 50 degrees Fahrenheit or less and hot exposure of 90 degrees Fahrenheit or more resulting in the worst performance.
Ice Bath: Week 3
Finding Repetition Max
(above)(L-R) Lindsay, and Emelie enjoying a nice cold ice bath.
(above) The dreadful ice bath that we spent 15 long minutes in.
(above) This is the proper way to perform a leg extension.
Subject
Temperature Before Ice
Bath
Heart Rate Before Ice
Bath
Temperature After Ice Bath
Heart Rate After Ice Bath
Justine 97.1 72 97.2 80
Jeanine 98.1 76 98 80
Lindsay 97.2 66 97 70
Emelie 98.8 68 98.9 70
Sam 98.6 72 98.8 76
Subject Warm-Up 1st Set 2nd Set 3rd Set 4th Set 5th Set 65 % RM
Justine 8 x 50 lbs 2 x 70 lbs 2 x 80 lbs 2 x 90 lbs 2 x 100 lbs 1 x 110lbs 1 RM 70 lbs
Jeanine 8 x 50 lbs 2 x 70 lbs 1 x 80 lbs 1 RM 50 lbs
Lindsay 8 x 80 lbs 2 x 100 lbs 2 x 120 lbs 2 x 140 lbs 2 x 160 lbs 1 x 170 lbs 1 RM 110 lbs
Emelie 8 x 80 lbs 2 x 100 lbs 2 x 110 lbs 2 x 120 lbs 1 x 130 lbs 1 RM 80 lbs
Sam 8 x 50 lbs 2 x 70 lbs 2 x 90 lbs 2 x 110 lbs 2 x 130 lbs 1 x 140 lbs 1 RM 90 lbs
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