Exercise Snacks for Upper Body Fitness
What You Need to Know Before You Apply
What is the purpose of this trial?
This study will examine the effects of an upper-body resistance "exercise snack" (ES) protocol on upper-body strength, endurance, and power. Participants will be randomly assigned to one of three groups: a submaximal effort repeated throughout the exercise day ES group, a maximal effort performed once per exercise day ES group, and a control group that continues usual activity (Control: no resistance exercise). Both exercise groups will perform two exercises, push-ups and planks, three days per week. The submaximal repeated effort ES group (SMR\_ES) will perform approximately 33% of the maximal number of push-ups and maintain a plank position for 33% of maximal time, three times per day. The maximal once-per-day effort ES group (MO\_ES) will perform the maximal number of push-ups and maintain a plank position for maximal time, once per day. Therefore, both ES groups (SMR\_ES and MO\_ES) will perform the same weekly volume (repetitions and time) of both exercises across the six-week intervention period.
Before and after the six-week intervention period, all participants will undergo testing to assess upper-body performance. Outcome measures will include push-up endurance (maximum repetitions), plank endurance (maximum time), push-up power (assessed using force plates), and maximal push strength (assessed using hand-held dynamometry). Pre- and post-intervention changes in outcomes will be compared among all three groups. If significant changes are identified, additional comparisons will be conducted between the SMR\_ES and Control groups, as well as between the SMR\_ES and MO\_ES groups.
The primary aim of this study is to determine whether repeated submaximal efforts performed three times per day, three days per week, increase upper-body endurance, power, and strength compared to a control group performing no resistance exercise. The secondary aim is to determine whether submaximal efforts performed three times per day, three days per week, produce changes in upper-body strength, endurance, and power that are not different from maximal efforts performed once per day, three days per week. These aims address whether exercise distribution influences strength and power adaptations beyond total weekly volume. The findings may help inform time-efficient, lower subjective-effort resistance training strategies that can be implemented in educational, athletic, or general fitness settings.
Who Is on the Research Team?
Alexander Rothstein
Principal Investigator
New York Institute of Technology
Are You a Good Fit for This Trial?
This trial is for healthy college or university students who haven't done any structured upper-body workouts in the last 3 months. They should be willing to do push-ups and planks, not start new resistance training during the study, and give written consent.Inclusion Criteria
Exclusion Criteria
Timeline for a Trial Participant
Screening
Participants are screened for eligibility to participate in the trial
Treatment
Participants engage in a six-week upper-body resistance 'exercise snack' protocol to improve strength, endurance, and power
Follow-up
Participants are monitored for changes in upper-body performance and adherence post-intervention
What Are the Treatments Tested in This Trial?
Interventions
- Exercise Snacks
Trial Overview
The study tests if 'exercise snacks' improve upper body strength, endurance, and power. Participants will do submaximal or maximal effort exercises three times a week for six weeks and are compared with a control group doing no exercise.
How Is the Trial Designed?
3
Treatment groups
Experimental Treatment
Active Control
The SMR\_ES group will perform approximately 33% of their individual number of maximal push-up and maximal plank time, three times per day, three days per week.
The MO\_ES group will perform the maximal number of push-ups and hold a plank position for their maximal time, once per day, three days per week.
Continues usual activity with no upper body resistive exercise.
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Who Is Running the Clinical Trial?
New York Institute of Technology
Lead Sponsor
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