PAP exercises are a form of pre-exercise for a movement where an acute improvement in Performance is expected. E.g; If we want to achieve a good jump or sprint performance; Before jumping/sprinting, we stimulate the neuromuscular structure (muscle-nervous system) by making “biomechanically similar” movements such as squats and we achieve increases in jump performance. The same situations also affect other “explosive power” kicking, shooting, changing direction skills. (3)
Squat, Deadlift, Plyometric and Isometric exercises have been observed to increase the performance of the next exercise. (1) This ACUTE performance increase, mostly by creating physiological effects as a result of neurophysiological i.e. a neural stimulation of the muscles; It provides the maximum amount of voluntary muscle contraction, the speed of muscle contraction or the activation of faster-twitch motor units. (2) In addition, it is stated that PAP provides in CHRONIC ADAPTATION. (5)
These effects of PAP studies are seen as the “Window of Opportunity” or the “Goldilocks Principle”. Performance effects are impaired when PAP makes the person fatigued. In this regard, while less rest affects performance; Much rest reduces the effect of PAP. It is important to find the balance between this. Although it varies according to many factors; stated that this period should be between 3 minutes and 12 minutes on average. (1) For variable cases; (See Table1.0)
HOW HEAVY SHOULD WE LIVE IN PAP WORKS?
Although this question has not yet reached a clear consensus, it has been suggested that using weights above 1RM 80% would be more effective. (1) According to the results of a meta-analysis; For people who have done less than 1 year of resistance exercise, 1 set of 1RM 60-85% weights (medium intensity) is recommended to use more than one set of 1RM 60-85% intensity weights for people with more than 1 year of experience. (3)
HOW MUCH SHOULD WE REPEAT PAP WORKOUTS?
While some sources recommend 1RM 60-85% (at medium loads) (3); Since some sources recommend 1RM 80-90% (at high loads) (4) kilos, it makes sense to reduce repetitions as the load increases. 1RM 4 to 8 repetitions are recommended for runs at 80-90% loads. (4)
WHO SHOULD DO PAP WORKOUTS?
- In order to improve sports performance, using it for skills that require explosive power such as high jump, sprint, vertical jump, agility will give effective results.
- In addition, these studies are also used in rehabilitation stages for returning to sports in athletes after injury. (4)
- https://www.scienceforsport.com/post-activation-potentiation/
- High Performance Training for Sports – David Joyse,Daniel Lewinson (1st Edition, 2014 ,P.122)
- https://www.researchgate.net
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3164001/
- https://www.ncbi.nlm.nih.gov/pubmed/15903390
