To systematically review the effects of exercise on fascicle geometry and muscle size parameters of the upper extremity muscles, the CENTRAL, CINAHL, PubMed and OpenGrey databases were searched on 31 July 2021. Finally, 17 randomised controlled trials (RCTs) were included in this systematic review. High-intensity bench press training (g = 1.03) and 12 RM bench press exercises (g = 1.21) showed a large effect size on increasing pectoralis major muscle size. In the elbow extensors, large effects were reported for an increase in muscle size with isometric maximal voluntary co-contraction training (g = 1.97), lying triceps extension exercise (g = 1.25), and nonlinear periodised resistance training (g = 2.07). In addition, further large effects were achieved in the elbow flexors via traditional elbow flexion exercises (g = 0.93), concentric low-load forearm flexion-extension training (g = 0.94, g = 1), isometric maximal voluntary co-contraction training (g = 1.01), concentric low-load forearm flexion-extension training with blood flow restriction (g = 1.02, g = 1.07), and nonlinear periodised resistance training (g = 1.13, g = 1.34). Regarding the forearm muscles, isometric ulnar deviation training showed a large effect (g = 2.22) on increasing the flexor carpi ulnaris and radialis muscle size. Results show that these training modalities are suitable for gaining hypertrophy in the relevant muscles with at least four weeks of training duration. Future RCTs should investigate the effects of exercise modalities on the triceps brachii fascicle geometry, the infraspinatus muscle thickness (MT) and the subscapular MT due to their associations with sports performance.

Dietary nitrate (NO₃⁻) has been reported to improve endothelial function (EF) and blood pressure (BP). However, most studies only assess large-vessel EF with little research on the microvasculature. Thus, the aim of the present pilot study is to examine NO₃⁻ supplementation on microvascular and large-vessel EF and BP. Twenty older adults (63 ± 6 years) were randomized to a beetroot juice (BRJ) or placebo (PLA) group for 28 (±7) days and attended three laboratory visitations. Across visitations, blood pressure, microvascular function and large-vessel EF were assessed by laser Doppler imaging (LDI) with iontophoresis of vasoactive substances and flow-mediated dilatation (FMD), respectively. Plasma NO₃⁻concentrations, BP and the presence of NO₃⁻ reducing bacteria were also assessed. Plasma NO₃⁻ increased following two weeks of BRJ supplementation (p = 0.04) along with a concomitant decrease in systolic and diastolic BP of approximately −6 mmHg and −4 mmHg, respectively (p = 0.04; p = 0.01, respectively). BP remained unchanged in the PLA group. There were no significant differences in endothelium-dependent or endothelium-independent microvascular responses between groups. FMD increased by 1.5% following two weeks of BRJ (p = 0.04), with only a minimal (0.1%) change for the PLA group. In conclusion, this pilot study demonstrated that medium-term BRJ ingestion potentially improves SBP, DBP and large-vessel EF in healthy older adults. The improvements observed in the present study are likely to be greater in populations presenting with endothelial dysfunction. Thus, further prospective studies are warranted in individuals at greater risk for cardiovascular disease.

Exercise is an important health behavior. Expressed reasons for participation are often delayed outcomes i.e. health threats and benefits, but also enjoyment. However, we do not know how people evaluate exercise as a reward. The value of rewards diminish the longer we have to wait for them and the discounting effect can undermine decision-making. Here, we investigated delay-discounting of exercise perception and its valuation with time delays; we conducted self-paced exercise sessions on treadmill and compared the discounting rates of exercise (k(ex)) with those of established rewards of food (k(fo)) and money (k(m)). Outcomes show, that young, moderately active participants (n = 70) preferred walking/running intensity with low to moderate cardiovascular strain and light perceived exertion. Delay discounting rates (k) indicated that exercise was discounted like other consumable rewards at the same rate as food and more rapidly than monetary rewards. Significant associations were detected of km with preferred speed and with extrinsic exercise motivation. Exercise training (n = 16) reduced k(m) specifically, not affecting K-fo. Our studies show, that participants perceived and discounted self-paced walking/running like a consumable reward. Exercise discounting was quicker in individuals who preferred lower speeds being less physically active and exercise training reduced the decay rate of exercise specifically.

We developed a smart phone application to measure participants' food-reward perceptions and eating behavior in their naturalistic environment. Intensity ratings (0 - not at all to 10 - very strongly) of perceived anticipation of food (wanting) and food enjoyment at endpoint of intake (liking) were recorded as they occurred over a period of 14 days. Moreover, food craving trait, implicit and explicit attitude towards healthy food, and body composition were assessed. 53 participants provided complete data. Participants were classified by percentage of body fat; 33 participants with lower body fat (L-group) and 20 with higher body fat (H-group; ≥25% body fat for males and ≥32% for females). L-group participants reported 6.34 (2.00) food wanting events per day, whereas H-group participants recorded significantly fewer food wanting events (5.07 (1.42)); both groups resisted about the same percentage of wanting events (L-group: 29.2 (15.5)%; H-group 27.3 (12.8)%). Perceived intensity ratings were significantly different within the L-group in the order liking (7.65 (0.81)) > un-resisted wanting (leading to eating) (7.00 (1.01)) > resisted wanting (not leading to eating) (6.02 (1.72)) but not in the H-group. Liking scores (L-group: 7.65 (0.81); H-group: 7.14 (1.04)) were significantly higher in L-group than in H-group after controlling for age. Our results show that individuals with higher percentage of body fat show less food enjoyment after intake and reveal no differentiation in intensity ratings of perceived anticipatory and consummatory food reward. These results are consistent with a hypothesized reward deficiency among individuals with higher percentage of body fat.