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