This prospective, single-center, interventional pilot (n=23) evaluates the 5-Line Principle of Balanced Intensity Training (BPIT) over 6 weeks at GFFI Fitness Academy. Participants (18 males aged 22-48, 5 females aged 20-33) will receive BPIT 5-Line Training (3 sessions/week, 6 weeks). No control group. Conducted July 1 - November 30, 2024. Progressive intensity via anatomical lines: 1. Ground-Based (Low Intensity); 2. Knee-Level (Low-Moderate); 3. Standing (Moderate); 4. Head-Level (Moderate-High); 5. Plyometric/High-Impact (High). Aims to assess changes in strength, HRV, and injury risk.
STUDY DESIGN: Prospective, single-center, interventional pilot (n=23) with single-group assignment. All participants receive the BPIT 5-Line intervention. Assessments at baseline and Week 6. INTERVENTION: BPIT 5-Line Training: 3 x 60-minute sessions/week for 6 weeks, progressing across five intensity lines: 1. Ground-Based (Low Intensity, e.g., prone planks); 2. Knee-Level (Low-Moderate, e.g., shoulder press); 3. Standing (Moderate, e.g., half-squat); 4. Head-Level (Moderate-High); 5. Plyometric/High-Impact (High Intensity). Specific exercises detailed in Training Protocol Manual. OBJECTIVES: Primary - Evaluate BPIT's impact on 1RM strength (e.g., squat, bench press, deadlift) and training-related injury incidence. Secondary - Assess changes in HRV (RMSSD), HRR (bpm in 60s), EMG muscle activation, joint biomechanics (knee valgus, spinal curvature), adherence (% sessions completed), and participant feedback (questionnaires).
Study Type
INTERVENTIONAL
Allocation
NA
Purpose
TREATMENT
Masking
NONE
Enrollment
23
All 23 participants received BPIT 5-Line Training (3-5 sessions/week, 6 weeks). Intensity progressed via 5 anatomical lines: 1. Ground-Based, Low Intensity; 2. Knee-Level, Low-Moderate; 3. Standing, Moderate; 4. Head-Level, Moderate-High; 5. Plyometric/High-Impact, High Intensity. Sessions 45-60 min, monitored via HRV, pain, fatigue.
GFFI Fitness Academy
New Delhi, National Capital Territory of Delhi, India
Change in 1RM Strength
Change in one-repetition maximum (1RM) strength for key exercises (e.g., squat, bench press) from baseline to week 6. Measured in kilograms (kg) using standard 1RM testing protocol. Time Frame: Baseline to Week 6 Unit of Measure: kilograms (kg)
Time frame: 6 weeks
Injury Incidence
Number of new musculoskeletal injuries reported during the study period, defined as any complaint requiring medical attention, training modification, or rest exceeding 1 day. Measured as incidence rate per 100 participant-weeks (normalized for exposure in this 23-participant pilot). Unit of Measure: injuries per 100 participant-weeks
Time frame: Baseline to Week 6
Change in Heart Rate Variability (HRV)
Change in Heart Rate Variability (RMSSD) from baseline to week 6, measured via 60-second daily monitoring using HRV device/app. Time Frame: Baseline to Week 6 Unit of Measure: milliseconds (ms)
Time frame: Week 6
Change in Muscle Activation (EMG Amplitude)
Change in Electromyography (EMG) amplitude for key muscle groups during specific exercises from baseline to week 6, measured as percentage of maximum voluntary contraction (%MVC) using EMG equipment. Time Frame: Baseline to Week 6 Unit of Measure: percentage of maximum voluntary contraction (%MVC)
Time frame: Baseline to Week 6
Change in Joint Biomechanics (Knee Valgus and Spinal Curvature)
Change in knee valgus and spinal curvature angles during functional movements from baseline to week 6, measured in degrees via 3D motion analysis or goniometer. Time Frame: Baseline to Week 6 Unit of Measure: degrees
Time frame: Baseline to Week 6
Training Adherence
Percentage of completed training sessions from baseline to week 6, measured via session logs. Time Frame: Baseline to Week 6 Unit of Measure: percentage
Time frame: Baseline to Week 6
Participant Feedback
Qualitative feedback from post-study questionnaires, scored on a Likert scale (1-5) for satisfaction and perceived benefit. Time Frame: Week 6 Unit of Measure: units on a scale (1-5)
Time frame: 6 weeks
Heart Rate Recovery (HRR)
Change in Heart Rate Recovery (bpm decrease in 60 seconds post-exercise) from baseline to week 6, measured via HR monitor. Time Frame: Baseline to Week 6 Unit of Measure: beats per minute (bpm)
Time frame: 6 Weeks
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