PAP stands for post-activation potentiation. And now in English: It is the phenomenon by which muscular performance is enhanced as a result of previous contractions.
For instance, If you were to perform a 5RM back squat and then do an explosive movement, like vertical jump or sprinting you would jump higher/run faster than if you did the vertical jump or sprint without the squat.
PAP mainly enhances explosive/power movements and sub-maximal loads. It doesn’t have a large effect on maximal loads.
PAP mainly enhances explosive/power movements and sub-maximal loads. It doesn’t have a large effect on maximal loads.
How do you activate PAP?
Contraction: PAP is usually elicited by a prior sub-maximal contraction (3-5 RM).
Rest Period: After a rest period of 3-10 minutes, there is an increase in power performance.
Ideal Rest Period: As a result of the conditioning contractions, there is an increase in both fatigue and performance . The rest period allows the fatigue to dissipate so that we can take advantage of the performance aspect. If you rest too long, you will dissipate the performance factor along with the fatigue. If you rest too little, the fatigue effect will negate the performance effect.
What are the mechanisms behind PAP?
Recruitment of Type 2 fibers: There is an increased activation of type 2 fibers. Fast fibers are selectively recruited when you do explosive movements.
Calcium sensitivity: The sensitivity of the muscle to calcium goes up. It is calcium which triggers muscle contraction and controls the amount of force that can be produced.
What factors affect PAP?
Here are the factors that can affect PAP from a recent meta-analysis. In the meta -analysis, they looked at 44 different studies.
Intensity: Moderate Intensity (60-85%) conditioning contractions has a greater effect than heavy intensity contractions. (>85% RM) to activate PAP
Rest Periods: Rest periods after the contractions of 7-10 min has a greater effect than rest periods of 3-7 minutes.
Multiple sets: Multiple sets of prior contractions are better than single sets
Trained vs Untrained: Trained and athletes had a greater effect than untrained. Athletes (more experience) had a much greater effect than trained (less experience) . So PAP generally increases with training experience.
Rest Periods: Rest periods after the contractions of 7-10 min has a greater effect than rest periods of 3-7 minutes.
Multiple sets: Multiple sets of prior contractions are better than single sets
Trained vs Untrained: Trained and athletes had a greater effect than untrained. Athletes (more experience) had a much greater effect than trained (less experience) . So PAP generally increases with training experience.
What are the limitations?
Acute effect: PAP only last for a few minutes. So not much benefit for long duration events.
Individual differences: The effects of PAP is heavily dependent on the individual. In most studies, the ideal rest period after the conditioning exercise varied among the subjects. PAP also varies depending on the training experience and the proportion of type of 2 fibers.
Now how high can you jump with PAP?
This is the part which most articles and conversations about PAP somehow seems to miss. How big of a difference can PAP make?
There is usually a 3-5% increase in jump height with PAP. In a recent study, one set of 5RM squat resulted in 1.4cm increase in jump height in varsity level rugby players.
Now how big of a difference is 1.4-2 cm you may ask?
This may not sound much, but in the 2102 London Olympics, 2cm was the difference between a gold and a bronze in the Women’s high jump. Could it have a made a difference if these athletes used PAP?
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J Strength Cond Res. 2013 Mar;27(3):854-9. doi: 10.1519/JSC.0b013e31825c2bdb.
Meta-analysis of postactivation potentiation and power: effects of conditioning activity, volume, gender, rest periods, and training status.
Source
Department of Health Sciences and Human Performance, The University of Tampa, Tampa, Florida, USA. jmwilson@ut.edu
Abstract
There is no clear agreement regarding the ideal combination of factors needed to optimize postactivation potentiation (PAP) after a conditioning activity. Therefore, a meta-analysis was conducted to evaluate the effects of training status, volume, rest period length, conditioning activity, and gender on power augmentation due to PAP. A total of 141 effect sizes (ESs) for muscular power were obtained from a total of 32 primary studies, which met our criteria of investigating the effects of a heavy preconditioning activity on power in randomized human trials. The mean overall ES for muscle power was 0.38 after a conditioning activity (p < 0.05). Significant differences were found between moderate intensity (60-84%) 1.06 and heavy intensity (>85%) 0.31 (p < 0.05). There were overall significant differences found between single sets 0.24 and multiple sets 0.66 (p < 0.05). Rest periods of 7-10 minutes (0.7) after a conditioning activity resulted in greater ES than 3-7 minutes (0.54), which was greater than rest periods of >10 minutes (0.02) (p < 0.05). Significant differences were found between untrained 0.14 and athletes 0.81 and between trained 0.29 and athletes. The primary findings of this study were that a conditioning activity augmented power output, and these effects increased with training experience, but did not differ significantly between genders. Moreover, potentiation was optimal after multiple (vs. single) sets, performed at moderate intensities, and using moderate rest periods lengths (7-10 minutes).
- PMID:
- 22580978
- [PubMed - in process]
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Eur J Appl Physiol. 2011 Aug;111(8):1957-63. doi: 10.1007/s00421-010-1823-x. Epub 2011 Jan 13.
Enhancement of jump performance after a 5-RM squat is associated with postactivation potentiation.
Source
Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, ON, L8S 4K1, Canada. mitchc4@mcmaster.ca
Abstract
Weight lifting exercise may induce postactivation potentiation (PAP), thereby enhancing performance of a subsequent biomechanically similar "explosive" movement. However, it has not been shown that weight lifting induces PAP, indicated as potentiation of muscle twitch force. Therefore, the present study tested whether a five repetition maximum squat (5-RM squat) both induced PAP and increased the height of subsequently performed counter-movement jumps (CMJs). Eleven male athletes completed four laboratory sessions on separate days. Two sessions determined whether the 5-RM squat induced PAP: in one, a quadriceps maximal twitch was evoked immediately before and 8 min after a set of five CMJs (control); in the other, a twitch was evoked before a CMJ set, which was followed by a 4-min rest, a 5-RM squat, a 4-min rest, and a second twitch. Another two sessions tested the effect of the 5-RM squat on jump performance: in one session, two sets of five CMJs were performed with an 8-min rest between the sets (control); in the second, a 5-RM squat was performed 4 min after the first set of CMJs, and then after another 4 min the second set of CMJs was performed. Neither twitch torque nor CMJ height changed in the control sessions (P > 0.05). In contrast, interpolation of the 5-RM squat increased (P < 0.05) both twitch torque (49.5 ± 7.8 to 54.8 ± 11.9 N m; i.e., PAP = 10.7%) and CMJ height (48.1 ± 5.6 to 49.5 ± 5.9 cm; 2.9%). Since PAP was present at the time when CMJ height increased, it was concluded that PAP may have contributed to the increased CMJ height after a 5-RM squat.
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