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�.N/0~/U&R5� p5�&�&R5�)���O!�����#/#/O!���~/������������������������������������������������������������������������5����������>�:	Cover Letter
As the corresponding author of this investigation, I thank you in advance for considering my submission for the Journal of Athletic Enhancement.  This submission represents original research in which the resistance characteristics of a popular suspension training system are investigated.  Suspension training systems most often utilize the user�s body weight as resistance.  Upon changing body angle or position, variations in resistance characteristics occur, generally due to the force of gravity.  This research not only looks at the effect of body angle on resistance, but also the effect of distance from the hanging point of the suspension training system.  This particular investigation represents the beginning of an area of study exploring the resistance characteristics of suspension training.  Suspension training is widely used for general fitness, sports conditioning, and for rehabilitative/pre-habilitative purposes. Given the ubiquitous nature of this equipment, it is surprising that so little research exists not only on this topic, but on suspension training as a whole.  The scope of the Journal of Athletic Enhancement appears to be in line with this type of research.  Should your editorial board deem this investigation a topic of interest worthy of this journal, I would welcome any thoughtful reviews.








Authors
Corresponding Author: 
Dr. Don Melrose CSCS*D
Associate Professor, Department of Kinesiology
Texas A&M University Corpus Christi
Corpus Christi, TX 784712-5820
(O) 361-825-2811
(F) 361-825-3708
 HYPERLINK "mailto:don.melrose@tamucc.edu" don.melrose@tamucc.edu

All research conducted at Texas A&M University-Corpus Christi

Co-Author
Dr. Jay Dawes CSCS*D, NSCA-CPT*D, ACSM-HFS, FNSCA
Assistant Professor, Strength and Conditioning
University of Colorado-Colorado Springs
Colorado Springs, CO
(O) 719-225-7529
jdawes@uccs.edu



Disclosure Statement: 
There are no known conflicts of interest of any kind associated with this research.








Resistance Characteristics of the TRX� Suspension Training System
At Different Angles and Distances from the Hanging Point





















Abstract
The purpose of this research was to descriptively evaluate the percentages of body mass resistance experienced by users of the TRX� suspension training system (STS) at different angles and distances from the hanging point.  This information will be used to develop prediction equations and better prescribe resistance using this mode of exercise.  Forty female and male college students were used as subjects.  The TRX� STS was connected to a dynamometer, suspended from a power rack.  From the standing position, subjects leaned back and held the TRX� handles at arm�s length at 30�, 45�, 60�, and 75� with their feet directly under the hanging point.  Dynamometer readings were taken at each degree increment.  Each angular measurement was repeated at 30.5 cm increments moving away from the hanging point.  Prediction equations were calculated for each angle based on measurements taken at the hanging point.  As the angle from standing increased, the amount of resistance encountered increased.  On average, subjects experienced 37.44 � 1.45% of their body mass at 30�, 52.88 � 0.59% at 45�, 68.08 � 1.95% at 60�, and 79.38 � 2.14% at 75�.  The effect of 30.5 cm increments moving away from the hanging point on resistance was somewhat variable.  In conclusion, a decreased angle resulted in an increased body mass resistance during use.  Increment changes produced progressive, linear variations in resistance.  Prediction equations can allow more accurate predictions of resistance at the angles measured in this investigation.  



Keywords:
suspension training, body-mass resistance, resistance training, sling training, resistance exercise
























Introduction
Suspension training is a relatively recent innovation in resistance exercise that provides users with numerous upper- and lower-body exercise options.  The TRX� suspension system (STS) is one such apparatus that is used for purposes ranging from athletic conditioning to general fitness to pre- and rehabilitation.  Despite the prevalence of STS�s, practitioners in different disciplines currently utilize STS for a multitude of applications, only some of which can only be modestly supported through research.  Most research on STS has dealt with athletic performance, muscular strength enhancement, and demonstrating activation patterns of muscle groups.  Most notably, suspension training has resulted in improvements in throwing velocity, throwing accuracy, core strength, balance, and low-back pain.1-7  Research on specific physiological adaptations is much more limited.8

The degree of resistance encountered by users of STS depends on the manipulation of gravitational pull, generally expressed as a percentage of the user�s body mass.  While there are several types of STS, most are constructed of sturdy, adjustable, straps suspended from either single or multiple centralized positions above the participant�s head. To accommodate resistance requirements of users, STS straps are manipulated by modifying length, angles of pull, and body positions.  Depending on the type of STS, the terminal end of each strap generally accommodates a foot-sling, body sling, seat, and/or hand-grip.  A primary missing descriptive factor with suspension training is specific data regarding resistance characteristics.  With suspension training, the loads encountered during the exercise are percentages of the user's body mass.  This is important as the degree of resistance (load) experienced during resistance exercise is the cornerstone of appropriate exercise prescription.  Providing adequate resistance during resistance exercise has significant multi-systemic implications for the body.9-14 Likewise, an essential aspect of effective exercise prescription for the practitioner is the ability to accurately manipulate exercise loads dependent upon the needs or training level of the client.  

Previous research shows that physiological adaptations are dependent upon the individual�s training status.  Individuals who are untrained may require lighter loads to increase muscular strength (45-50% of 1RM)15 whereas intermediate and advanced lifters may require greater loads (80-85% of 1RM).9  Traditionally, loads used during resistance training are determined based on the percentage of the persons 1RM, however suspension training only uses a person�s body mass and no additional resistance.  How percentages of body mass correlate to repetitions required for strength gain is not certain. As with traditional resistance training, it is likely that resistance required for strength gain will vary with training level. Future research will determine what repetition ranges are appropriate for strength improvement with suspension training systems.  

As ubiquitous as these training systems are in various facilities, there is surprisingly little if any research on how different manipulations affect resistance experienced by the user.  It would be virtually impossible to determine the resistance characteristics for all exercises possible with a STS.  It was the purpose of this research to define the resistance characteristics of a standard STS training position at different angles in relationship to standing and at varying distances from the hanging point of the STS.  Additionally, this research will be used to develop prediction equations for users of different mass.  

Methods
Subjects
Forty college students were used as subjects in this investigation.  Testing protocols were reviewed and approved by the Institutional Review Board at Texas A&M University-Corpus Christi.  All subjects signed an informed consent form and were required to successfully complete a Physical Activity Readiness Questionnaire (PAR-Q) prior to participating.  Subjects who met the inclusion criteria were then scheduled for testing.  Each participant was briefed on the protocol and was allowed to ask questions at any time prior to and during the data collection period.  Subjects were first measured for stature, body mass, and body composition (Table 1).

Equipment
To assess resistance of the TRX� Suspension Training System (STS) a calibrated Takei Analog Dynamometer (Niigata-City, Japan) was suspended from the center support bar of a standard weight-training power-rack. The TRX�STS (San Francisco, CA) was suspended from the base of the dynamometer.  The dynamometer served to document the resistance placed on the STS.  A proprietary, wooden, floor-frame was installed on the floor beneath the power rack.  The rectangular frame fit between the vertical and horizontal supports of the rack.  The frame was approximately 2.44 m long and 1.22 m wide.  Within the frame were notches placed at 30.5 cm increments on each side to accommodate a removable cross-bar placed perpendicular and between the long sides of the frame. The cross-bar in the frame provided measureable and uniform placement of the subject�s feet during testing. Five notches were placed on each side.  This allowed testing at five increments beyond the hanging point, a total of six possible positions. 

To accurately establish body angle during testing, a proprietary, wooden goniometer was designed and built to document body angle during data collection.  This goniometer was approximately 1.83 m long and was capable of 180� range of motion.  Supports positioned between the long axes of the goniometer allowed it to be set and maintained at the testing angles used in this investigation: 30�, 45�, 60�, and 75� from the standing position.  The goniometer was placed parallel to the floor frame during testing.

Testing Protocol
The testing protocol was designed to measure body mass resistance at each of the testing angles and increments away from the hanging point of the TRX� STS.  Prior to collecting resistance data, the primary researcher demonstrated the data collection technique to all subjects.  Data collection commenced by having the subject hold the handgrips on the terminal end of the TRX� STS.  Facing the power-rack, subjects placed their feet on the cross-bar (heel on the floor, forefoot on the cross-bar) located directly below the hanging point of the TRX� STS.  To achieve each intended angle used in the investigation, subjects leaned back (supine) until their arms were fully extended.  The STS straps were adjusted accordingly to accommodate this requirement.   The goniometer was visually aligned by the primary researcher between the subject's ankle and shoulder joints.  Subjects maintained a rigid body alignment during the trial.  Within 5 to 10 seconds of achieving the proper body placement at the prescribed angle, the primary investigator visually documented the amount of tension on the STS by observing the dynamometer reading.  Each measurement was confirmed a second time following a reset of the dynamometer.

For each subject, resistance was documented at body angles of 30�, 45�, 60�, and 75� from standing.  At each pre-determined angle, measurements were repeated at 30.5 cm increments away from the center hanging point of the TRX� STS until the apparatus was fully lengthened.  Due to the angles and progressively greater increments moving away from the hanging point, the TRX� STS length limitations were eventually attained.  As a result, it was not possible to collect the same number of increment and resistance observations at each angle and position.  At 30� from standing, six, increment measurements were made.  At 45� from standing, five increment measurements were made.  At 60� from standing four increment measurements were completed and at 75� from standing only three increment measurements were collected.  Consequently, each angle could uniformly accommodate three resistance measurements; the hanging point and the first two increments from the hanging point.

Statistical Analysis
The statistical model for this investigation was descriptive and was intended to document and predict the loads experienced at different angles of the STS and any changes in resistance encountered at each increment moving away from the hanging point of the STS.  All data collected were entered into an SPSS v. 22 file for statistical processing.  Means and standard deviations were calculated for all demographic information.  Means and standard deviations were calculated for all subjects at each angle and subsequent foot position increment.  Percentages of resistance encountered by subjects in comparison to average body mass were calculated for each angle and foot position increment.  A prediction formula was calculated for each angle possible based on the hanging-point foot position.
 
Results
Effect of Angle on Resistance
Analysis clearly indicated that as the angle increased from 30� to 75� from standing, the amount of the body-mass resistance encountered by the subjects increased.  At 30�, the average body mass resistance encountered was 27.67 � 1.08 kg or approximately 37.44 � 1.45% of the average body mass.  At 45�, the average body mass resistance was 39.08 � 0.44 kg, or approximately 52.88 � 0.59% of the average body mass.  At 60�, the average body mass resistance was 50.31 � 1.44 kg, or approximately 68.08 � 1.95% of the average body mass.  At 75 degrees from standing, the average body mass resistance was 58.66 � 1.58 kg, or approximately 79.38 � 2.14% of the average body mass.  Table 2 shows the values from this analysis.  


Effect of Distance Increment on Resistance
As mentioned, the number of data points collected was not uniform at each angle due to length limitations and angles used in this investigation.   Uniformly, all angles and increment measurements were taken at three points, the hanging point and the next two 30.5 cm increments.  At 30� from standing, the average difference in resistance between the hanging point and second increment was -5.70% less than the hanging point resistance (29.38 � 7.24 vs. 27.75 � 6.96 kg).    At 45� from standing, the average difference in resistance between the hanging point and the second increment was          -0.69% less than the hanging point resistance (39.15 � 9.15 vs. 38.88 � 9.21 kg).  At 60� from standing, the average difference in resistance between the hanging point and the second increment was 3.91% greater than the hanging point resistance (48.83 � 11.25 vs. 50.78 � 11.79 kg).  At 75� from standing, the average difference in resistance between the hanging point and the second increment was 5.41% greater than the hanging point resistance (57.10 � 16.71 vs. 60.28 � 13.52 kg).  Table 3 shows the values for each angle and increment.  

Prediction Formulas
A basic prediction equation was calculated for each angle based off of body mass and the resistance at each angle at the hanging point (see Table 4).  These equations can be used to calculate the expected resistance experienced by the user at a specific angle.  At 30� from standing, the calculated formula was y = 0.3879x + 0.7127.  Using a 75 kg individual as a model for this equation, this formula predicted that this individual will experience 29.80 kg of resistance at this angle.  The average TRX� hanging point resistance was found to be 29.38 � 7.24 kg (Table 3).   At 45� from standing, the calculated formula is y = 0.52x + 0.7262.  The 75 kg individual�s predicted resistance was calculated to be 39.72 kg.  The TRX� hanging point resistance in this study was found to be 39.15 � 7.24 kg.  At 60� from standing, the formula was calculated as y = 0.6516x + 0.6773.  The 75 kg individual�s predicted resistance at this angle was calculated as 49.54 kg.  The average TRX� hanging point resistance at this angle was 48.83 � 11.25 kg.  At 75�, the calculated formula is y = 0.7368x + 2.520. The prediction for the 75 kg individual was 57.78 kg.  The average resistance on the TRX� at this angle was found to be 57.10 � 16.71 kg.  

Discussion

The purpose of this investigation was to determine the effects of body angle and distance from the hanging point on the amount and percentage of resistance experienced by users of the TRX� Suspension Training System (STS) during exercise.  In addition, it was our purpose to formulate prediction equations capable of accurately determining the resistance the user will encounter at the angles researched in this investigation.  Due to the endless variety of angles, increments, and varieties of exercises that this STS accommodates, clearly results of the current investigation are specific to exercises performed in the positions tested and may not be reliably generalized to other exercises without further testing.  

Effect of Angle on Resistance  
Although there are no available studies at this time that clarify the effect of body angle and its relationship to resistance encountered while using the TRX� STS or any other similar equipment within the parameters tested, the evident association between resistance encountered, body angle, and the effect of gravity was anticipated by the researchers.  Simply, the further back the subject leaned while holding onto the STS handgrips, the greater the percentage of body mass subjects supported due to gravity.  
The unknown factors were the precise amounts of body mass resistance the subject would encounter at each specific angle. Other investigations have investigated the effects of changing various exercises for the purpose of extrapolating the differences in resistance encountered.  Likewise, muscular activation patterns have been measured in response to altering the forms of various exercises. 
In an investigation of the effect of position on the percentage of body mass supported during different varieties of push-ups (traditional and modified), Suprak and Dawes (2011) found that subjects performing the traditional push-up supported 69.16% of body mass in the up-position and 75.04% in the down-position.  During the modified (knees-down) position subjects experienced 53.56% of body mass in the up-position and 61.80% in the down-position.  In this instance, the greatest range in percentage of body mass supported occurred during the modified version of the push-up.  The differences in resistance encountered between the pushup positions are changes in angle from one position to the next.  This is similar to the results of the current investigation.  Gouvali and Boudolos (2005) took this concept a step further.  They measured muscular activation patterns using electromyography (EMG) as well as loads encountered during different push-up variants.  They found significantly greater muscular activity in the pectoralis major and triceps with the hands placed posteriorly to the shoulder, as compared to the standard push-up in which the hands are placed directly under the shoulder.  McCaw and Melrose (1999) demonstrated differences in muscular activation with respect to modifications of the parallel squat.  Greater muscular activation was encountered in the biceps femoris during the ascent phase of the lift as opposed to the decent.   No significant change in quadriceps activation was detected due to stance variation, however greater adductor and gluteal activation was noted when squat-stance width was increased beyond a normal parallel squat stance.

Effect of Increment on Resistance
Changes in body mass resistance were not uniformly affected by moving farther away from the TRX� hanging point at the pre-determined increments.   Although measurements were linear, between the hanging point and the second increment at the 30� angle, body mass resistance decreased by approximately 5.7%.  Between the hanging point and the second increment at the 45� angle the difference was 0.69%.  Between the same increments at the 60� angle resistance increased by 3.91%, and at the 75� angle, resistance increased by 5.41%.  Linearly, the increments were -5.7% at 30�, 0.69% at 45�, 3.91% at 60�, and 5.41% at 75�.  Although there doesn�t appear to be any standardized increment of resistance change as the angles and increments change, it is most likely that the subjects� center of gravity was shifted toward the head as body moved closer to the ground, thereby accommodating a somewhat progressively heavier load as the foot distance away from the hanging point increased.  There currently is no research to support changes of resistance due to increment change.

Prediction Formulas
The prediction formulas calculated from the TRX� data allow the calculation of predictable body mass resistance at the different angles measured in this investigation. Table 4 lists these prediction formulas.  Future research is advised to devise formulas that accommodate other types of exercises and angles used with a STS apparatus.

Conclusion
Suspension training systems have the potential to be a tremendous asset to both training and rehabilitative purposes. Body mass resistances experienced by the user are predictably manipulated by changing the angle of pull and to a lesser extent the distance from the hanging point of the STS itself. Future research is needed to further explore the possible uses of suspension training systems.








Acknowledgements
None









































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Tables and Titles


Table 1. Subject descriptive characteristics

�FemaleMalen1921Age (yrs.)20.79 � 1.8724.43 � 6.93Ht (cm)160.03 � 12.15175.86 � 4.65Wt (kg)64.51 � 17.0882.38 � 11.09BMI (kg/m2)24.08 � 4.9826.76 � 3.65% Lean76.04 �7.7887.84 � 6.87

























Table 2. Average resistance and percent mass supported at                                               specific measured angles from standing

DegreesAverage Resistance (kg)% Weight Individual Supports1558.66 � 1.5879.38 � 2.143050.31 � 1.4468.08 � 1.954539.08 � 0.4452.88 � 0.596027.67 � 1.0837.44 � 1.45














Table 3. Changes in body mass resistance by 30.5 cm increments
DegreesTRX Hanging Point Resistance (kg)First Increment Resistance (kg)Second Increment Resistance (kg)Third Increment Resistance (kg)Forth Increment Resistance (kg)Fifth Increment Resistance (kg)Average Resistance (kg)1557.10 � 16.7158.60 � 13.3460.28 � 13.52***58.66 � 1.583048.83 � 11.2549.53 � 11.4150.78 � 11.7952.10 � 12.41**50.31 � 1.444539.15 � 9.1538.43 � 8.8938.88 � 9.2139.40 � 9.5839.53 � 9.67*39.08 � 0.446029.38 � 7.2428.43 � 6.9827.75 � 6.9627.15 � 6.9626.68 � 7.1626.65 � 7.1527.67 � 1.08* = data not obtainable at this increment and angle due to TRX length restrictions���














Table 4. Prediction equations by angle
AnglePrediction Equation30�y = 0.3879x + 0.712745�y = 0.52x + 0.726260�y = 0.6516x + 0.677375�y = 0.7368x + 2.520







































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