The Effect of 4 Weeks of "Fat Gripz" on Grip Strength in Male and Female Collegiate Athletes" (2014)

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Hope College Digital Commons @ Hope College 13th Annual Celebration for Undergraduate Celebration for Undergraduate Research and Research and Creative Performance (2014) Creative Performance

4-11-2014 The ffecE t of 4 Weeks of "Fat Gripz" on Grip Strength in Male and Female Collegiate Athletes Nicholas Heyboer

Christian Leathley

Matthew aV nZytveld

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Recommended Citation Repository citation: Heyboer, Nicholas; Leathley, Christian; and VanZytveld, Matthew, "The Effect of 4 Weeks of "Fat Gripz" on Grip Strength in Male and Female Collegiate Athletes" (2014). 13th Annual Celebration for Undergraduate Research and Creative Performance (2014). Paper 119. http://digitalcommons.hope.edu/curcp_13/119 April 11, 2014. Copyright © 2014 Hope College, Holland, Michigan.

This Poster is brought to you for free and open access by the Celebration for Undergraduate Research and Creative Performance at Digital Commons @ Hope College. It has been accepted for inclusion in 13th Annual Celebration for Undergraduate Research and Creative Performance (2014) by an authorized administrator of Digital Commons @ Hope College. For more information, please contact [email protected]. The Effect of 4 Weeks of "Fat Gripz" on Grip Strength in Male Collegiate Athletes

Nicholas Heyboer, Christian Leathley, & Matthew VanZytveld, Department of Kinesiology Faculty Mentor: L. Maureen Dunn, PhD

Mean Reps Per Set 18

16 AbstractAbstract Methods 14 Resistance training is one of the most important aspects for athletic Subject Selection: 12 10 Resistanceimprovement training in isevery one levelof the of most athlete. important With respect aspects to for resistance athletic improvement training, # Reps there has been much controversy regarding the effectiveness of different 14 subjects (18-22 yr) were recruited from the Hope College men’s soccer club. 8 in every level of athlete. With respect to resistance training, there has been much 6 controversytraining techniques.regarding the Collegiate effectiveness athletes of different often have training limited techniques. time for resistance Collegiate 4 athletestraining. often To have be successful, limited time athletic for resistance programs training. must maximizeTo be successful, effectiveness athletic Experimental Tests: 2 0 programswith the must short maximize amount effectivenessof time available. with Thisthe shortstudy amount aims to of compare time available. the Maximum Grip Strength 1 2 3 1 2 3 effects of four weeks of pull-up training using Fat Gripz vs. standard Olympic FAT REG This study aims to compare the effects of four weeks of pull-up training using Fat Set # Gripzbar vs. training standard in male Olympic colligate bar training athletes. in Fatmale Gripz colligate are removable athletes. Fat rubberized Gripz are 1 Rep Max Lat Pull-Down removablebar attachments rubberized that bar increase attachments the standard that increase Olympic the barstandard to over Olympic double barits to Figure 7. Mean total reps per set between groups p= .192 overthickness. double its The thickness. purpose The of thispurpose study of is this to determinestudy is to whether determine forearm whether grip forearmstrength grip and/orstrength upper and/or-body upper functional-body functional strength willstrength differ willwith differ training with training Experimental Design: I-- 4 weeks --I Mean Reps by Group between groups. Each group will perform three sets of pull-ups, three times • Pre-test: 3 maximal grip strength measures with each hand 20 between groups. Each group will perform three sets of pull-ups, three times a Mean Combined Reps/Day 18 12 week,a week, for four for weeks. four weeks. Each setEach of setpull of-ups pull will-ups be will completed be completed to failure to failure with a with two • Grip strength was measured using a hand dynamometer 16 minutea two rest minute between rest sets. between For bothsets. pre For and both post pre training and post measurements, training a hand 11 14 • The average of three scores was recorded 12 measurements, a hand dynamometer will be used to measure grip strength 10 dynamometer will be used to measure grip strength and a one rep-max lat pull # Reps 10 downand will a beone used rep -tomax assess lat pull upper down body will befunctional used to strength. assess upper We hypothesize body that • 1-RM lat pull-down was measured # Reps 9 8 therefunctional will be a strength.greater increase We hypothesize in both forearm that there grip will strength be a greater and one increase rep-max in lat 6 • Participants were matched for maximal grip strength and divided into 2 8 pull bothdown forearm in the Fat grip Gripz strength group and compared one rep- tomax the lat standard pull down group. in the If Fatthe Gripzresults 4 groups. 7 2 showgroup greater compared strength to gains the standard for the Fat group. Gripz If groupthe results then showthis training greater can strength be 0 6 1 2 3 4 5 6 7 8 9 1 2 3 4 5 6 7 8 9 gains for the Fat Gripz group then this training can be recommended to • Both groups did 3 sets of pull-ups to failure three times per week for 4 weeks 1 2 3 4 5 6 7 8 9 recommended to improve performance in athletes. FAT REG Training Session # improve performance in athletes. • After 4 weeks of training, participants were post-tested for maximal grip Group Figure 8. Mean combined reps per day between both groups Figure 9. Mean reps per set by training session. P= .229 strength and 1RM lat pull-down Main effect for time, p= .001 Introduction • Over the course of the study, 4 participants were excluded, leaving 10 • FAT•Attaching Gripz these are Fat Gripz easy to the-to standard-use 1bar-inch attachmentsOlympic bar will more thatthan double act itsas thickness a participants Limitations to 2.25 inches. .Lack of statistical power due to small sample size convenient and cost-effective way to replicate the previously- • A 2x2 repeated measure ANOVA was used to analyze the data between .Variation between groups due to participant drop out after matched pairs •These easy-to-use attachments act as a convenient and cost-effective way to replicate the groups over time for maximal grip strength and 1RM lat pull-down studiedpreviously -studiedbenefits benefits of of thickthick-bar-bar training weight (1,3, 4). -training (1,3,4).

• Attaching•Morse et al.(2) Fat found Gripz that male to and the female standard subjects generated 1” Olympic the most force bar during will pulling more thanexercises double closest toits a neutral thickness angle (between to 2.25”. flexion and extension). Due to low statisticalConclusions power from our small sample size, most of these results did not reach statistical significance. • Morse•Blackwell et et al.al.(2) (1) found reported that grip diameter that directly male affects and grip female strength. The subjects bar with the widest Results

diameter produced the lowest grip force. Grip Strength Non-Dominant Hand Grip Strength Dominant Hand generated the most force during pulling exercises closest to 60 65 Results indicated that there was a trend toward a greater increase in left forearm •Using the widest bar will cause more stress on weak forearm muscles and increase in force over 58 a neutral grip angle (between flexion and extension). 56 grip strength with FatGripz training (Pre: 50.0 ± 5.61, Post: 54.20 ± 5.13 kgs) than time. Ratamess et al. (3) also found that there was an inverse linear correlation between 60 54 standard training (Pre: 55.6 ± 5.61, Post: 54.86 ± 5.13 kgs, p=.129) increased bar diameter and pulling strength. • Blackwell et al. (1) reported that grip diameter directly affects 52 55 Grip Strength 50 (Kg) Grip Strength 48 grip•Likewise strength., a study performed The bar by Rossi with et al. the (4) found widest that using diameter a thicker bar produced during griping the (Kg) 50 The Fat gripz group tended to increase Lat Pull down 1RM (Pre: 181.0 ± 12.15, exercises causes the thumb to generate greater force. 46 lowest grip force. 44 Post: 200.0 ± 10.86 lbs,) to a greater degree than the standard group increased 45 42 •Studies have consistently shown that improved forearm grip strength may also be positively from (Pre: 197.0 ± 12.15, Post: 204.0 ± 10.86 lbs, p=0.094) • Using the widest bar will cause more stress on weak forearm 40 40 correlated with enhanced health and performance improvements in activities of daily living Pre Post Pre Post Pre Post Pre Post muscles(ADL’s). and will increase force over time. FAT REG FAT REG Group Group The mean RPE tended to be higher in the standard group when compared to the • Ratamess et al. (3) found that there was an inverse linear Fat Gripz group (p= .190) •Stevens et al. (5) found that in over 7,000 older men and women, there was a linear relationship Figure 1. Pre and post non-dominant hand grip strength p= .129 Figure 2. Pre and post dominant hand grip strength p= .642

correlationbetween grip strength between and performance increased in 6m timed bar up anddiameter go, 3m walk, and and chair pulling raises tests. 1-Rep Max Lat Pull Down Mean Rate of Perceived Exertion The control group tended to complete a higher mean number of reps per set strength.•There were also statistically significant results in men with higher grip strength having an 215 9 compared to Fat Gripz (main effect for group, p= .254) increased standing balance (5). 210 8.5 • Rossi et al. (4) reported that using a thicker bar during 205 8 •Similarly, a study by Wilson et al. (6) found that in 850 older persons without dementia, those with 200 Statistically significant results gripping exercises causes the thumb to generate greater 7.5 195 higher baseline grip strength had less of a chance in developing Alzheimer’s disease after 9 years 1-Rep Max 190 RPE 7 force.of observation. (LBS) 185 6.5 Lat Pull Down 1RM increased in both groups from Pre test to Post test (main effect 180 • Studies have consistently shown that improved forearm grip 6 for time, p=0.003) •These removable Fat Gripz will be used to simulate the effects that thick bar training has on 175 5.5 strengthforearm grip maystrength. also be positively correlated with enhanced 170 165 5 Mean number of reps completed per day increased over the course of the 4 week Pre Post Pre Post 1 2 3 4 5 6 7 8 9 1 2 3 4 5 6 7 8 9 •Previous research has shown that there are many positive functional performance outcomes from FAT REG health and performance improvements in activities of daily FAT REG training period for both groups (main effect for time p= 0.001) Group using a bar with greater diameter. Group living (ADL’s). Figure 3. Pre and Post 1-RM Lat Pull Figure 4. Mean RPE per group by training session The mean number of reps completed per set decreased with each successive set in • We•With hypothesized an increase in grip strength, that studiesusing have Fat shown Gripz correlations in a between pull- upimprovements training of Main Effect for Time p= .003 performance in ADL’s and decreases in diseases in older individuals. Group by Time Interaction p=.094 both groups (main effect for time p= 0.006) program would increase grip strength and improve upper- Mean Reps on First Set Mean Reps/Set Total •We hypothesize that using these Fat Gripz in our training program will increase grip strength and body functionality of associated pulling muscles. 20 14 improve upper-body functionality of associated pulling muscles. 18 12

16 10 14 # Reps/Set 8 12 # Reps 6 Purpose: 10 1) Blackwell J, Kornatz K, Heath E. Effect of grip span on maximal grip force and fatigue of flexor digitorum superficialis. Appl Ergon. 1999 Oct;30(5):401-5. Purpose: 4 References: 8 2) Morse J, Jung M, Bashford G, Hallbeck S. Maximal dynamic grip force and wrist torque: The effects of gender, exertion direction, angular velocity, and wrist 2 angle. Appl Ergon. 2005 Nov 30;37(6):737-42. This study aims to compare the effects of four weeks of 6 3) Ratamess N, Faigenbaum A, Mangine G, Hoffman J, Kang J. Acute muscular strength assessment using free weight bars at different thickness. J Strength This study aims to compare the effects of four weeks of 1 2 3 4 5 6 7 8 9 1 2 3 4 5 6 7 8 9 0 Cond Res. 2007;21(1):240-4 FAT REG FAT REG 4) Rossi J, Berton E, Grelton E, Barla C, Vigouroux L. Characterisation of forces exerted by the entire hand during the power grip: effect of the hand diameter. pull-up training using Fat Gripz vs. standard Olympic bar Training Session # Group NCBI. 2012 March 29;55(6):682-92. pull-up training using Fat Gripz vs. using a standard 5) Stevens P, Syddall H, Patel H, Martin H, Cooper C, Sayer H. Is grip strength a good maker of physical performance among community-dwelling older people? training in male colligate athletes. J Nutr Health Aging. 2011 Sept 13;16(9):769-73. Olympic bar in male colligate athletes. Figure 5. Mean total reps on first set by training session Figure 6. Mean reps per set by group over 4 weeks of training p=.254 6) Wilson R, Boyle P, Bienias J, Bennett D, Buchman A. Grip strength and the risk of incident Alzheimer’s disease. Neuroepidemiology. 2007;29:66-73.