Abstract:
Introduction: Currently there are no exercise prescription guidelines specifically addressing the importance of exercise order on the physiological response, and performance and psychological outcomes when multiple exercise types are performed within the same exercise session. Aim: To examine whether there is an order effect for exercise type on physiological responses, and performance and psychological outcomes when all four recommended exercise types (aerobic, resistance, neuromotor, flexibility) are performed within a single exercise session. Methods: Nineteen healthy, young physically active adults were recruited to perform 24 exercise sessions in which the sequential order of the four recommended exercise types changed every exercise session (counterbalance within-subject design). Dependent measures included heart rate during aerobic exercise, rating of perceived exertion (RPE) during aerobic and resistance exercise and neuromotor (t-test and multiple single-leg hop-stabilization test) and flexibility performance (sit and reach test). One way analysis of variance (ANOVA) and polynomial linear trend analysis were used to determine the effect of exercise order on dependent measures. Results: Sixteen participants completed all 24 exercise sequences. Heart rate during aerobic exercise, and aerobic and resistance exercise RPE scores significantly increased in a linear trend when aerobic and resistance exercise were sequenced further in the exercise session (third or fourth in the exercise order sequence) (trend analysis; all results p≤0.05). There was no significant exercise order effect for neuromotor (agility and balance tests) or flexibility exercise (p>0.05 for all results). Conclusions: The physiological and psychological responses when performing all four types of recommended exercise are affected by the sequential order of performance. Based on these current findings, it would be beneficial to perform aerobic and resistance exercise early in the exercise session, while neuromotor and flexibility exercise can be sequenced later.
