In total we estimate this exercise will take 30 minutes.
• To welcome the participants.
• To introduce the facilitator(s) and participants to each other.
• To introduce the facilities.
• To agree the course objectives and timetable.
This exercise will take about 25 minutes to complete. In total, allowing for discussion, we recommend allowing 30 minutes for completion.
• To welcome the participants.
• To introduce the facilitator(s) and participants to each other.
• To introduce the facilities.
• To agree the course objectives and timetable.
This module is suitable for use with groups of almost any size.
Nothing, other than the materials provided.
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Counts as 1 download.
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Serena Yeo rated this item with 4 stars. |
Aims: • To give participants an opportunity to practice speaking in front of others, with a particular emphasis on the skills needed to think quickly.
Time: This exercise will take about 15 minutes to run. In total, allowing for discussion, we recommend allowing 20 minutes for completion.
Group Size: This module can be used with groups of up to 20 participants.
You'll Need: • A set of the Creatively Speaking Cards (one card per participant). • Blu-tac. • A stopwatch.
Notes: The timings suggested are for a group of up to 10 participants. Larger groups will need more time.
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Aims: • To demonstrate the dangers of making assumptions about others' knowledge when communicating. • To recognise situations where the recipient might not interpret our message in the way we intended.
Time: This exercise will take about 10 minutes to complete. In total, allowing for discussion, we recommend allowing about 30 minutes for completion.
Group Size: This module can be used with groups of almost any size.
You'll Need: • Nothing other than the materials provided.
Available to Essential |
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Aims: • To explain the Rule of Three. • To demonstrate the impact of repeating three-word slogans during presentations or training. • To show the value of audience participation.
Time: This exercise will take about 10 minutes to complete. In total, allowing for discussion, we recommend allowing 15 minutes for completion.
Group Size: This module can be used with groups of up to 15 participants.
You'll Need: • A set of buzzers will add to the competitive atmosphere but are not essential.
Aims: • To help participants get to know each other. • To encourage participants to think about their personal ‘brand’. • To understand the power of images to convey messages.
Time: This exercise will take about 15 minutes to complete. In total, allowing for discussion, we recommend allowing about 20 minutes for completion.
Group Size: This module can be used with groups of any size.
You'll Need: • Blank name tent cards and pens for your participants.
Notes: If using this icebreaker in very large groups ask participants to work in small teams and introduce themselves to those team members rather than the whole group.
Available to Essential |
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Aims: • To explore ways to make messages memorable. • To understand why making messages memorable is essential to delivering a successful training session/presentation.
Time: This exercise will take about 15 minutes to complete. In total, allowing for discussion, we recommend allowing 20 minutes for completion.
Group Size: Suitable for use with groups of up to 20 participants.
You'll Need: • A collection of objects that your participants use as part of creating the story of Patsy’s Pie Making Challenge. • A soft ball.
Aims: • To encourage participants to start thinking about what makes an effective presentation. • To identify the things to avoid in presentations.
Time: This exercise will take about 10 minutes to complete. In total, allowing for discussion, we recommend allowing 20 minutes for completion.
Group Size: This module is suitable for use with groups of up to 15 participants.
You'll Need: • Flipchart paper and pens.
Reviews | |
Roxanne Moran rated this item with 4 stars. |
I use this icebreaker for Presentation Skills only, although it would work well in Train the Trainer as well. I find this a great starting point for the two day course that I run because it gets people thinking about the types of presentations they have been to and the types of presenters they have seen. I like to end the icebreaker by asking the delegates to keep in their heads throughout the course the best presenter they have seen and use them as a role model. | |
Previous Member |
Aims: • To introduce different styles of information gathering. • To help participants recognise that we all have a different viewpoint or perspective. • To understand the importance for trainers/presenters to be aware of how their messages may be perceived.
You'll Need: • A single apple (or other type of fruit) for your participants to see.
Aims: • To help participants understand why it is important to arrive early to set up the training room. • To understand the impact of a well laid out and inviting training room on delegates. • To identify the key equipment they need to bring with them when running a training session.
Time: This exercise will take about 20 minutes to complete. In total, allowing for discussion, we recommend allowing 30 minutes for completion.
Group Size: Suitable for use with groups of almost any size.
You'll Need: • Resources to create a stimulating learning environment. A recommended list of equipment is provided on Page 2 of the Trainer Notes.
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Aims: • To show the importance of giving information visually as well as orally. • To demonstrate how different people will interpret the same information differently.
Time: This exercise will take about 5 minutes to complete. In total, allowing for discussion, we recommend allowing 10 minutes to complete this module.
Group Size: This module is suitable for use with groups of almost any size.
You'll Need: • Two sheets of A4 paper for each participant (and for you too).
Notes: We’d like to thank Mick Duncan of CWT-Chamber Training for contributing the idea for this exercise.
Aims: • To identify techniques that can make our spoken communication more influential.
Group Size: This module can be used with groups of up to 10 participants.
Notes: This exercise can be run with more participants, but additional time will be needed.
Below you will find listed all the different exercises that you can do to learn or improve your use of vocabulary in presentations on Blair English.
For each exercise there is a description of what it is about and what level of English you need to do it (from 'lower-intermediate' to 'advanced').
To do or look at an exercise, simply click on the box or the title of the exercise.
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This is me, Chris Clayton, the owner and main writer for Blair English. I'm also a part-time English teacher in sunny Spain. I have a love of history and the web. I hope you find the website useful.
AST SpaceMobile, Inc. (“AST SpaceMobile” or the “Company”) has elected to redeem its outstanding publicly listed warrants (the “Public Warrants”) pursuant to the Warrant Agreement, dated as of September 13, 2019 (the “Warrant Agreement”), by and between AST SpaceMobile, Inc. (f/k/a New Providence Acquisition Corp.) and Continental Stock Transfer & Trust Company as warrant agent (“CST” or the “Warrant Agent”). The Public Warrant redemption is permitted by Section 6.1 of the Warrant Agreement because the Company’s Class A common stock (the “Class A Common Stock”) has been at least $18.00 per share for twenty (20) trading days within the thirty (30) day trading period ending on August 23, 2024 (which is the third trading day prior to the date of this redemption notice).
At the direction of AST SpaceMobile, CST (as Warrant Agent) has delivered a Notice of Redemption to each of the registered holders of the outstanding Public Warrants and the Depositary Trust Company (“DTC”), which includes instructions on exercising your Public Warrants.
Each Public Warrant entitles the holder thereof to purchase one share of Class A Common Stock at a cash price of $11.50 per Public Warrant exercised (the “Exercise Price”).
Public Warrant holders of record may exercise their Public Warrants by sending (i) a fully and properly completed “Election to Purchase” (a form of which is attached as Annex A to the Notice of Redemption), duly executed and indicating, among other things, the number of Public Warrants
being exercised and (ii) the exercise funds via wire transfer, to the Warrant Agent: Continental Stock Transfer & Trust Company, One State Street, 30th Floor, New York, New York 10004, Attention: Compliance Department, Telephone Number (212) 509-4000.
Wire instructions will be provided by the Depository Trust Company and will otherwise be provided upon request to the Warrant Agent.
The fully and properly completed Election to Purchase and the exercise funds must be received by Continental Stock Transfer & Trust Company by 5:00 p.m. New York City Time on the Redemption Date .
DTC has alerted broker participants. Most warrant holders hold their Public Warrants in “street name” (that is, through a broker), and if you hold Public Warrants through a broker and want information on how to exercise, you should contact your broker to exercise your Public Warrants and for instructions on timing and procedure for exercising your warrants .
For information, you may contact:
The Company has elected to redeem the Public Warrants pursuant to Section 6 of the Warrant Agreement.
Each Public Warrant entitles the holder thereof to purchase one share of Class A Common Stock at the Exercise Price.
Holders of Public Warrants will not have the ability to exercise on a “cashless” basis.
Any Public Warrant that is not exercised prior to 5:00 p.m. New York City Time on the Redemption
Date (as defined below) will be redeemed for $0.01 per Public Warrant (the “Redemption Price”).
Because AST SpaceMobile has exercised its right to redeem its Public Warrants, Public Warrant holders wishing to exercise must do so prior to 5:00 p.m. New York City Time on September 27, 2024 (the “Redemption Date”). The rights of Public Warrant holders to exercise their Public Warrants will terminate immediately prior to this time.
Note that, if you hold Public Warrants through a broker, you may need to take action before September 27, 2024 , because securities transactions, including warrant exercises, generally take 1 business day to settle, or be completed.
If you fail to exercise your Public Warrants within this timeframe, your Public Warrants will be redeemed for the Redemption Price and you will not receive any shares of Class A Common Stock. Contact your broker for more information.
At 5:00 p.m. New York City Time on the Redemption Date and thereafter, any Public Warrants that remain unexercised immediately at 5:00 p.m. New York City Time on the Redemption Date will be void and no longer exercisable and their holders will have no rights with respect to those Public Warrants, except to receive the Redemption Price or as otherwise described in the Notice of Redemption for holders who hold their Public Warrants in “street name.”
The Public Warrants will cease trading on the Nasdaq at 5:00 p.m. New York City Time on the Redemption Date.
As of August 27, 2024, the Company had approximately 11.6 million warrants outstanding, including 7.6 million Public Warrants and 4.0 million private warrants, and approximately 157,592,766 shares of Class A common stock outstanding, 39,747,447 shares of Class B common stock outstanding and 78,163,078 shares of Class C common stock outstanding. Only the Public Warrants are subject to this redemption.
No. The Company will not be offering the opportunity to exercise on a “cashless” basis prior to the Redemption Date. All holders of Public Warrants seeking to exercise their warrants must pay the Exercise Price.
No. The Warrant Agreement does not give the Company the right to redeem the private placement warrants that were issued under the Warrant Agreement in a private placement simultaneously with the initial public offering of New Providence Acquisition Corp. and still held by the initial holders thereof or their permitted transferees.
No Offer or Solicitation
Nothing in this FAQ shall constitute an offer to sell or the solicitation of an offer to buy nor shall there be any offer of any of the Company’s securities in any jurisdiction in which such offer, solicitation or sale would be unlawful prior to the registration or qualification under the securities laws of any such jurisdiction.
Further Information
This FAQ does not replace the Notice of Redemption or change, amend or modify any of its terms. Copies of the Notice of Redemption and Press Release announcing the warrant redemption were filed with the Securities and Exchange Commission (“SEC”) on August 28, 2024 and are available for viewing on our website under the “Investors – SEC Filings” tabs and on the SEC’s website at www.sec.gov .
Forward Looking Statements
This FAQ contains forward-looking statements within the meaning of Section 27A of the Securities Act of 1933, as amended, and Section 21E of the Securities Exchange Act of 1934, as amended. Forward-looking statements include statements related to the redemption of the Public Warrants. Forward-looking statements are predictions, projections and other statements about future events that are based on current expectations and assumptions and, as a result, are subject to significant risks and uncertainties. Many factors could cause actual future events to differ materially from the forward-looking statements in this FAQ, including risks and uncertainties set forth in the sections entitled “Risk Factors” in AST SpaceMobile’s annual and quarterly reports and other filings with the SEC. These filings identify and address other important risks and uncertainties that could cause actual events and results to differ materially from those contained in the forward-looking statements. The forward-looking statements included in this FAQ speak only as of the date they are made. Readers are cautioned not to put undue reliance on forward-looking statements, and AST SpaceMobile assumes no obligation and does not intend to update or revise these forward-looking statements, whether as a result of new information, future events, or otherwise. AST SpaceMobile does not give any assurance that it will achieve its expectations.
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Types of sentences are the building blocks of effective communication . Each type—declarative, interrogative, imperative, and exclamatory—serves a different purpose in writing and speaking. Understanding different types of sentences is essential for good writing. This page offers a range of exercises to help you learn and practice sentence structures. Whether you're working on simple, compound, or complex sentences, these activities are designed to make grammar easy and enjoyable. Use these exercises to improve your writing skills and build confidence in using different types of sentences effectively.
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, and stylistic variety for better communication. |
By definition, in linguistics, a sentence is defined as a string of words in an order that expresses a complete thought, i.e. it has a subject and a predicate. In other words, a sentence is an arrangement of words in an order that communicates complete thought within the grammatical rules of the language.
A string of words that does not make complete sense or makes partial sense for communicating thought between two parties is a phrase. The difference between a phrase and a sentence is that a phrase can not make complete sense on its own when isolated, but a sentence can make complete sense even without much context.
Some examples of sentences are :
I will get up at 5 AM.
Sonia is playing in the snow.
Raj wants to eat pizza for dinner.
Who are you meeting with today?
Then again, some examples of phrases are :
Going for a shower
the national flower of India
on the shelf
the hospital staff
Now that we understand the difference between a sentence and a phrase, we can look at how sentences are made.
Here are the types of sentences:
Declarative Sentence : A statement that provides information or expresses an idea (e.g., "She enjoys reading books.").
Interrogative Sentence : A question that seeks information (e.g., "What time does the meeting start?").
Imperative Sentence : A command or request that instructs someone to do something (e.g., "Please close the door.").
Exclamatory Sentence : A sentence that expresses strong emotion or excitement (e.g., "Wow, that’s amazing!").
Identify the Type of Sentence:
Exercise 1: Determine the type of each sentence below.
"She enjoys hiking on weekends."
"Are you coming to the party tonight?"
"Please call me when you arrive."
"How wonderful this day is!"
"The meeting starts at 10 AM."
"Can you pass the butter?"
"Don’t forget to send the email."
"I am so proud of you!"
Declarative Sentence
Interrogative Sentence
Imperative Sentence
Exclamatory Sentence
Exercise 2: Determine the type of each sentence below.
"The cat is sleeping on the couch."
"Are you ready for the test?"
"Please bring your report to the office."
"What a fantastic game that was!"
"We will meet at the park tomorrow."
"Did you understand the instructions?"
"Finish your homework before dinner."
"How exciting this competition is!"
Change the Type of Sentence:
Exercise 1: Change each sentence to the type indicated.
Declarative to Interrogative: "The concert begins at 7 PM."
Imperative to Declarative: "Turn off the lights."
Exclamatory to Declarative: "What a fantastic job you did!"
Declarative to Exclamatory: "The fireworks display was impressive."
Imperative to Interrogative: "Close the window."
Interrogative to Declarative: "Have you completed your assignment?"
Exclamatory to Imperative: "Wow, you should really take a break!"
"Does the concert begin at 7 PM?"
"You should turn off the lights."
"You did a fantastic job."
"The fireworks display was impressive!"
"Can you close the window?"
"You have completed your assignment."
"Take a break!"
Exercise 2: Change each sentence to the type indicated.
Declarative to Interrogative: "The train arrives at 5 PM."
Imperative to Declarative: "Send the email now."
Exclamatory to Declarative: "What a delightful surprise this is!"
Declarative to Exclamatory: "The sunset is beautiful."
Imperative to Interrogative: "Clean your room."
Interrogative to Declarative: "Will you help me with this task?"
Exclamatory to Imperative: "That’s incredible, you should show everyone!"
"Does the train arrive at 5 PM?"
"You should send the email now."
"This is a delightful surprise."
"The sunset is beautiful!"
"Can you clean your room?"
"You will help me with this task."
"Show everyone!"
Transformation of Types of Sentences:
Exercise 1: Transform each sentence as specified.
Transform the following Declarative sentence into an Imperative sentence: "You need to submit your application."
Transform the following Exclamatory sentence into a Declarative sentence: "How beautiful the painting is!"
Transform the following Interrogative sentence into a Declarative sentence: "Do you want some help with that?"
Transform the following Imperative sentence into an Interrogative sentence: "Write your name on the form."
Transform the following Declarative sentence into an Exclamatory sentence: "The cake was delicious."
Transform the following Interrogative sentence into an Imperative sentence: "Can you turn down the music?"
"Submit your application."
"The painting is beautiful."
"You want some help with that."
"Would you write your name on the form?"
"The cake was delicious!"
"Turn down the music."
Exercise 2: Transform each sentence as specified.
Transform the following Declarative sentence into an Imperative sentence: "You must arrive on time."
Transform the following Exclamatory sentence into a Declarative sentence: "How fast she ran!"
Transform the following Interrogative sentence into a Declarative sentence: "Did you see the new movie?"
Transform the following Imperative sentence into an Interrogative sentence: "Please check your email."
Transform the following Declarative sentence into an Exclamatory sentence: "The view from the mountain is stunning."
Transform the following Interrogative sentence into an Imperative sentence: "Can you explain this problem?"
"Arrive on time."
"She ran fast."
"You saw the new movie."
"Will you please check your email?"
"The view from the mountain is stunning!"
"Explain this problem."
Create Sentences:
Exercise 2: Create one example of each type of sentence.
Declarative Sentence: "The new cafe opens next week."
Interrogative Sentence: "What time does the train leave?"
Imperative Sentence: "Please take out the trash."
Exclamatory Sentence: "I can’t believe you won the award!"
Declarative Sentence: "My brother is learning to play the guitar."
Interrogative Sentence: "Did you finish reading the book?"
Imperative Sentence: "Send me a message when you arrive."
Exclamatory Sentence: "That was an amazing performance!"
Example of a Declarative Sentence
Example of an Interrogative Sentence
Example of an Imperative Sentence
Example of an Exclamatory Sentence
Declarative Sentence: "The restaurant opens at noon."
Interrogative Sentence: "What is your favourite season?"
Imperative Sentence: "Return the book to the library ."
Exclamatory Sentence: "What a wonderful vacation we had!"
Declarative Sentence: "My sister is attending a dance class."
Interrogative Sentence: "Have you tried the new coffee shop?"
Imperative Sentence: "Write your essay by Friday."
Exclamatory Sentence: "That’s the best news ever!"
1. Change Declarative to Interrogative:
Exercise: Transform the following declarative sentences into interrogative sentences.
"The new library opens next week."
"She enjoys playing the piano."
"The report is due tomorrow."
"They are planning a trip to Paris."
"He fixed the car last night."
"Does the new library open next week?"
"Does she enjoy playing the piano?"
"Is the report due tomorrow?"
"Are they planning a trip to Paris?"
"Did he fix the car last night?"
2. Change Interrogative to Declarative:
Exercise: Transform the following interrogative sentences into declarative sentences.
"Where did you put the keys?"
"Is she coming to the party?"
"How can we solve this problem?"
"Will they finish the project on time?"
"Have you read the latest novel?"
"You put the keys somewhere."
"She is coming to the party."
"We can solve this problem in several ways."
"They will finish the project on time."
"You have read the latest novel."
3. Change Imperative to Declarative:
Exercise: Transform the following imperative sentences into declarative sentences.
"Please submit your application by Friday."
"Close the door quietly."
"Send me the report."
"Do not forget to call me."
"Take a seat."
"You should submit your application by Friday."
"The door should be closed quietly."
"You need to send me the report."
"You should not forget to call me."
"A seat should be taken."
4. Change Exclamatory to Declarative:
Exercise: Transform the following exclamatory sentences into declarative sentences.
"What a beautiful day it is!"
"How incredible that performance was!"
"What a surprise to see you here!"
"How quickly the time has passed!"
"What a delicious meal that was!"
"It is a beautiful day."
"The performance was incredible."
"It is a surprise to see you here."
"The time has passed quickly."
"The meal was delicious."
5. Change Interrogative to Imperative:
Exercise: Transform the following interrogative sentences into imperative sentences.
"Can you turn off the light?"
"Could you please pass the salt?"
"Will you help me with this task?"
"Do you want to call her?"
"Would you mind closing the window?"
"Turn off the light ."
"Pass the salt."
"Help me with this task."
"Call her."
"Close the window."
6. Change Declarative to Exclamatory:
Exercise: Transform the following declarative sentences into exclamatory sentences.
"The view from the top of the mountain is breathtaking."
"She did an excellent job on the presentation."
"The fireworks were spectacular."
"This is the best concert I’ve ever attended."
"He won the championship!"
"What a breathtaking view from the top of the mountain!"
"How excellent her job on the presentation was!"
"What spectacular fireworks!"
"This is the best concert I’ve ever attended!"
"What a fantastic achievement he won the championship!"
Which of these is a Declarative Sentence?
a. Will you go to the mall with me?
b. Wow, you performed well!
c. I am a student at Chintels Strong School.
Which of These is an Interrogative Sentence?
a. You won the award!
b. Can you play Cricket?
c. He has red hair and green eyes.
Which of These is an Exclamatory Sentence?
a. You are a fifth-grade student.
b. What an amazing day!
c. What is your location?
Please add the correct punctuation in the given sentences. Punctuation means periods( full stop ), exclamation points, and question marks.
Maria is a teacher at our school._______
Who is your mother?__________
What a crazy movie! __________
Understanding different types of sentences is crucial for clear and effective communication. Here’s a quick review to test your knowledge:
1. Declarative Sentences:
These sentences make a statement or express a fact.
Example: "The sky is blue."
2. Interrogative Sentences:
These sentences ask a question and end with a question mark .
Example: "What time does the meeting start?"
3. Imperative Sentences:
These sentences give a command, request, or instruction. They often begin with a verb.
Example: "Please close the door."
4. Exclamatory Sentences:
These sentences express strong emotions and end with an exclamation mark.
Example: "Wow! That was an amazing performance!"
Test Yourself:
Identify the type of this sentence: "Please pass the salt."
What type of sentence is this: "Is it going to rain today?"
Determine the type: "She graduated with honours."
Classify the following sentence: "I can't believe we won the game!"
Interrogative
Declarative
Exclamatory
Understanding and practising the different types of sentences is crucial for effective communication and writing. This page provides exercises that help identify, transform, and create declarative, interrogative, imperative, and exclamatory sentences. By engaging with these exercises, you can enhance your grammar skills, improve sentence structure, and apply these concepts in various contexts. Regular practice with these questions will help reinforce your understanding and usage of different sentence types, making your writing clearer and more engaging.
1. What are the types of sentences exercises with answers?
Types of sentences exercises with answers involve identifying, changing, and transforming different types of sentences such as declarative, interrogative, imperative, and exclamatory. The answers provide the correct classification or transformed version of each sentence.
2. How can I practice changing the types of sentences exercises?
You can practice changing the types of sentences by converting sentences from one type to another, such as transforming declarative sentences into interrogative ones or changing exclamatory sentences into declarative form. These exercises help improve your understanding of sentence structures.
3. Where can I find exercises on types of sentences?
Exercises on types of sentences can be found on our Vedantu platform. These resources provide practice questions and examples to help you learn and apply different sentence types.
4. What does the transformation of types of sentences exercises involve?
Transformation of types of sentences exercises involves converting sentences from one type to another, such as changing a declarative sentence to an interrogative sentence or an imperative sentence to an exclamatory sentence. This helps in understanding sentence structure and function.
5. Why are changing types of sentences exercises important?
Changing types of sentences exercises are important because they enhance your ability to understand and manipulate sentence structures. This skill is crucial for effective writing and communication, allowing you to convey messages more clearly and appropriately.
6. How do types of sentences exercises with answers help in learning?
Types of sentences exercises with answers help in learning by providing immediate feedback on your responses. This feedback helps you understand the correct sentence types and transformations, reinforcing your knowledge and improving your grammar skills.
7. Can you provide examples of changing types of sentences exercises?
Examples include transforming a declarative sentence like "The cat is sleeping" into an interrogative sentence like "Is the cat sleeping?" or changing an imperative sentence like "Close the door" into a declarative sentence like "You should close the door."
8. What are the benefits of practicing transformation of types of sentences exercises?
Practicing transformation of types of sentences exercises improves your ability to identify and use different sentence structures, enhances your writing skills, and helps you understand how to express ideas in various forms, making your communication more versatile.
9. How can exercises on types of sentences improve my writing skills?
Exercises on types of sentences improve your writing skills by teaching you how to use different sentence types effectively. This helps in creating clear, varied, and engaging sentences that enhance the overall quality of your writing.
10. Are there any online resources for types of sentences exercises with answers?
Yes, Vedantu Provides online resources for types of sentences exercises with answers. These resources often include explanations and examples to aid in learning.
11. How often should I practice the transformation of types of sentences exercises?
Practising transformation of types of sentences exercises regularly helps reinforce your understanding and improve your skills. Aim to practice a few exercises each week to maintain and enhance your proficiency in handling different sentence types.
BMC Sports Science, Medicine and Rehabilitation volume 16 , Article number: 182 ( 2024 ) Cite this article
Metrics details
Acute physical activity often induces an acute reduction in pain sensitivity known as exercise induced hypoalgesia (EIH). The aim of this study was to investigate the effects of a high intensity functional training (HIFT) on EIH compared to a control session.
50 (age: 26.0 ± 2.7; 23 female) participants successfully conducted this study consisting of a pre-experimental test as well as a 12-minute HIFT (body-weight exercises) and a 12-minute control (supervised breathing) session in a randomized crossover design. Pre and post, pressure pain thresholds (PPT) were measured at the ankles, knees, elbows, and forehead.
The HIFT resulted in a relative maximum and average heart rate of 96.2% (± 3.6%) and 91.1% (± 4.2%), respectively, and maximum and average RPE values of 19.1 (± 1.2) and 16.2 (± 1.4), respectively. Results reveal a significant ‘Intervention’ × ‘Time point’ interaction ( p < 0.001) for PPT (pooled for one average value) with hypoalgesia observed following the HIFT ( p < 0.001; pre: 56.0 ± 16.8, post: 61.6 ± 19.0 [Newton]) and no change following the control ( p = 0.067; pre: 56.6 ± 18.4, post: 55.3 ± 18.9 [Newton]). Further, a significant ‘Time’ × ‘Intervention’ × ‘Landmark’ interaction effect ( p = 0.024) is observed and all landmarks showed significant hypoalgesia following HIFT ( p < 0.01), except for the right elbow and forehead. Following control, no hypoalgesia was observed at any landmark. Analysing male and female participants separately, it was observed that EIH occured only in men.
A HIFT using bodyweight exercises reduces pain sensitivity. Hence, combining strength and aerobically demanding exercises in a short but high intensity manner, as done in HIFT, can be seen as a usable tool to induce hypoalgesia. Yet, these results were observed only in male participants, necessitating future sex-specific research.
DRKS00034391, retrospectively registered on the 4th of June 2024.
Peer Review reports
Major components of health-related fitness (e.g., aerobic and strength capacity, body composition as well as cardiovascular, metabolic and mental health, etc.) can be improved by regular physical activity [ 1 , 2 ]. Physical exercise further contributes to a reduction of overall bodily pain in the long term [ 3 ] as well as to a reduced pain sensitivity after exercise. This acute reduction in pain sensitivity is known as “exercise induced hypoalgesia” (EIH) [ 4 , 5 ]. Pain sensitivity can be measured using different experimental stimuli (thermal, mechanical, chemical) while the use of mechanical pressure pain thresholds (PPT) is recommended and usually used in the context of EIH studies [ 6 ]. EIH studies in the healthy population have used a variety of exercise protocols in terms of exercise type, time, and intensity and it was demonstrated that aerobic exercise and resistance exercise can result in hypoalgesic effects [ 6 ]. However, these different exercise types seem to induce EIH in a different magnitude. A recent meta-analysis revealed that aerobic exercise results in largest EIH effects while dynamic resistance exercise only induces small EIH effects and isometric exercise does not induce any effects [ 7 ]. There is further evidence that higher intensity aerobic exercise protocols seem to induce higher EIH compared to more moderate and metabolically less demanding aerobic exercises [ 8 ]. Besides, available literature indicates that there might be variations in pain perception and EIH between male and female participants. Yet, these results are equivocal with studies indicating that exercise results in EIH in women but not in men [ 9 , 10 ], while also no sex-dependent differences in EIH were reported [ 11 ]. Investigating these differences is essential to determine whether specific exercise regiments are equally effective for both males and females.
Recently, a new method to improve health-related fitness has emerged, namely the high intensity functional training (HIFT) [ 12 ]. HIFT can be characterized by possessing the intensity of high intensity interval training (HIIT) programs (along with the usually rather short duration), while incorporating functional strength and aerobically demanding movements. Usually, HIFT can be conducted with no or little equipment and can further be performed at home [ 13 ]. HIFT integrates a wider variety of exercises compared to the more conventional HIIT. HIIT usually consists of unimodal endurance-focused modalities (i.e., running, cycling, rowing, etc.). Contrastingly, HIFT aims at using multimodal and “functional” multi-joint strength training exercises involving mostly whole body, multiple planes movements. This can be performed using only ones own bodyweight e.g., squats, lunges, vertical jumps, and push-ups or with additional free weights, e.g., barbells, kettlebells, dumbbells, or medicine balls [ 14 , 15 ]. Recent literature presents that HIIT and HIFT regiments both improve aerobic capacity and anaerobic power [ 16 ]. However, HIFT further induces improvements in muscle strength, power, and muscular endurance [ 17 ] as it provides more complex stimuli compared to the unimodal HIIT.
Due to the fact that HIFT incorporates both aerobically demanding exercises as well as strength exercises it presents a highly interesting novel training modality to explore pain physiological effects of this exercise model on EIH. To the best of our knowledge, available EIH-literature mostly explored unimodal exercise designs and its effects on EIH, while no study explored an exercise model that induced both strength and aerobic physiological stimuli of high intensity. Therefore, the aim of this study was to evaluate the potential hypoalgesic effects of a 12-minute HIFT program compared to a control session. Based on these considerations the following hypotheses were formulated: (1) One bout of HIFT results in an acute reduced pain sensitivity compared to a control session. (2) This hypoalgesia occurs primarily at the body landmarks close to majorly working musculature. (3) There is no difference in the hypoalgesic response between male and female participants.
The study was designed as a randomized controlled crossover trial and consisted of three sessions. All examinations were performed in the same laboratory of the Department of Sports Medicine (University of Wuppertal, Germany) from March 2022 to February 2024. First, a pre-experimental session was conducted, in which eligibility of the participants in terms of in- and exclusion criteria was determined, anthropometric data were obtained, and an incremental bicycle ergometer test up to exhaustion was performed. In the two subsequent sessions two interventions were carried out in a randomized order. Randomization was performed by a researcher outside of the measurements. These sessions were scheduled with a minimum wash-out period of 72 h in between to avoid any carry-over effects as literature states that EIH effects last from about 30 min up to a maximum of 24 h [ 18 , 19 ]. Sessions consisted on the one hand of a control intervention (Control) using a 12-minute breathing exercise and on the other hand a 12-minute HIFT exercise. PPT measurements were conducted after participants had rested for 5 min (pre) and one minute after finishing the respective session (post). Participants were asked not to perform any highly intensive training 24 h prior to any intervention and not to have sore muscles, to refrain from caffeine 4 h, and not to eat 2 h before the respective sessions. When participants took any pain medication 24 h before any of the sessions or were suffering from spontaneous pain (e.g., headache) the respective intervention was rescheduled. Reporting of this study is performed according to the CONSORT checklist for randomized controlled crossover trials [ 20 ] and no changes to methods after inclusion of the first participant were done.
This study was conducted in accordance with the principles of good clinical and ethical practice and was approved by the local ethic committee of the University of Wuppertal (MS/AE 220203). Along with the Declaration of Helsinki, all participants gave written informed consent after being informed about the study´s protocol. This study was retrospectively registered at the German Clinical Trials Register (DRKS00034391; registration date: 4th of June 2024).
The sample size was calculated via an a priori power analysis using G*power (Version 3.1.9.4) for a repeated measures, within-between interaction. As aerobic exercise was shown to have a large effect and dynamic resistance exercise a small effect [ 7 ], we chose to use a standardized medium effect size f = 0.25 along with a power of (1 − β ) = 0.90 and an α-error probability of 0.05 resulting in a sample size of N = 46. Considering a dropout rate of approximately 20%, N = 56 participants were to be included in this study. The following inclusion criteria were considered for recruitment: Age between 18 and 35 and minimum weekly physical training amount of four hours. Participants were excluded when fulfilling one of the following criteria: Acute or chronic pain conditions, regular pain medication, joint diseases (e.g., osteoarthritis), psychological disorders, cardiovascular (e.g., hypertension), or metabolic condition (e.g., diabetes mellitus). For female participants, measurements were not performed during menstruation [ 21 ]. Participants were recruited via flyers and advertisements at the university. Participants’ characteristics are presented in Table 1 .
Anthropometric measurements, baseline- and stress electrocardiogram (ECG), resting and exercise blood pressure, health-related questionnaires (Physical Activity Readiness Questionnaire [ 22 ], German Pain Questionnaire [ 23 ]), as well as medical anamnesis were conducted in this pre-experimental session. PPT measurements were performed to familiarize participants with the assessment tools to avoid any confounding results due to the novelty of the measurement. Besides, a graded bicycle ergometer (Excalibur Sport 925900, Lode, Groningen, Netherlands) test up to exhaustion was conducted starting at 30 watts (W), with an increase of 40 W every three minutes. Participants were asked to remain a velocity of 80 ± 10 revolutions per minute. Heart rate (HR) was recorded using an ECG (SEMA CS-200, SCHILLER Medizintechnik Gmb, Feldkirchen, Germany). Lactate samples (20 µl) were taken from the earlobe at rest, at the end of every stage, at the time point when the exercise session was ceased, as well as one minute post exercise and subsequently analysed (Biosen S.linelab, EKF Diagnostics, Penarth, United Kingdom). Rate of perceived exertion (RPE) using the Borg Scale [ 24 ] was recorded at the end of every stage and when the exercise session was stopped.
The exercise session consisted of a standardized warm-up and a HIFT program. Both were recorded beforehand, and the same video was shown to the participants. Participants were asked to imitate the exercises conducted in a high intensity manner. The warm-up routine consisted of whole-body-low-intensity and mobilization exercises, respectively, and lasted for a total of five minutes. The HIFT was designed with 40 s per exercises and 20 s rest for six different exercises, which were conducted twice, resulting in a total of 12 exercises and a total HIFT duration of 12 min (see Table 2 ). HR (Polar m400; Polar Electro OY, Kempele, Finland) and RPE (BORG scale) were recorded at baseline, post warm-up, in every 20 s break, and at the end of the HIFT. Before the exercise session started, participants were instructed to perform the workout in a high-intensity manner and participants were verbally motivated during the HIFT to achieve maximum effort [ 25 ].
Supervised deep breathing was used as a control condition as done before by van Weerdenburg et al. [ 26 ]. This active control condition was used because participants need to focus on their breathing. Hence, negative thinking and resulting psychological effects during the 12-minute control period, such as for instance ruminating, that might affect pain perception are avoided [ 27 ]. In short, participants were asked to position themselves in a relaxing and comfortable supine position. Instructions for the deep breathing session were recorded beforehand and the same recording was used for every participant by using headphones to assure a standardized procedure. Participants inhaled for four seconds and exhaled for six seconds. This was done for one minute. This produces breathing at a frequency of 0.1 Hz, corresponding to six breaths per minute. After this minute, there was a one-minute period with normal breathing. This procedure was repeated six times resulting in a total of 12 min [ 26 ]. HR was recorded and the rate of perceived relaxation (RPR) was documented on a 0–10 numeric rating scale (0 = not all relaxed, 10 = very relaxed).
PPT were measured using a handheld digital algometer (FPX 25 Compact Digital Algometer, Wagner Instruments, Greenwich, CT, USA) by applying pressure with a one cm 2 rubber tip to different landmarks of the body, i.e., bilaterally to the ankle -, knee-, and elbow -joints, and the forehead as done before [ 28 , 29 ]. These landmarks included the forehead (1 cm above the midpoint of the right eyebrow), and bilaterally at the joints of the elbow (lateral space below the lateral humeral epicondyle), knee (medial space at the midpoint below the medial femoral epicondyle), and ankle (lateral space between the lateral malleolus and the talus bone) [ 28 , 29 ]. During these measurements, participants were positioned sitting on an examination couch with their feet suspended off the ground and their arms placed comfortably on their thighs. The use of bony landmarks offers stable and consistent reference points for measurements, thereby reducing anatomical variability and ensuring repeatability across participants and temporal points. This approach also mitigates the potential impact of muscle-related variables such as fatigue or soreness, which are known to influence PPT readings [ 30 , 31 , 32 ]. To avoid systematic errors, the order of these measurements was randomized in each session and this unique sequence was consistently maintained for both pre- and post-assessment within the same session. PPT measurements were performed by the same investigator. Blinding of the rater was not possible due to the participants’ exertion (e.g., heavy breathing, sweating). A cut-off value of 140 N was determined beforehand to prevent any tissue damage [ 33 , 34 ]. The average value of three consecutive measurements (10 s of pause) was used for analysis. If participants did not report any pain until 140 N, a PPT value of 140 N was recorded. PPT values of each landmark are presented individually and as one mean value (PPT total ).
Performance related data are presented descriptively and compared between male and female participants using an unpaired t-test. Relative mean and relative maximum HR of the HIFT/Control session were calculated by dividing the max. HR of the HIFT/Control session by the maximum HR of the pre-experimental test. This value was then multiplied by 100.
Statistical analyses were conducted on all PPT measurements taken at the seven landmarks (left ankle, right ankle, left knee, right knee, left elbow, right elbow, and forehead) individually and on the combined mean value (PPT total ) for the different time points (pre, post) and the two interventions (HIFT, Control). All PPT data were normally distributed (tested via the Kolmogorov-Smirnov test and visual inspection of histograms and Q-Q plots) with no need for further transformation.
To evaluate potential carry-over or repeated bout effects, pre values (PPT total and PPT of individual landmarks) of both interventions were compared using dependent t-tests.
The main analysis was conducted to test the 1st hypothesis. A two-way repeated-measures ANOVA was used for PPT total , with the factors ‘Time’ (pre, post) and ‘Intervention’ (HIFT, Control). For the individual landmarks, a three-way ANOVA was used, with the factors ‘Time’ (pre, post), ‘Intervention’ (HIFT, Control), and ‘Landmark’ (left ankle, right ankle, left knee, right knee, left elbow, right elbow, and forehead). For all ANOVA calculations, sphericity was checked (using the Mauchly test) and the Greenhouse-Geisser adjustment was used if necessary. This analysis was also used to test the 2nd hypotheses. Additionally, a one-way repeated measures ANOVA was conducted with ΔPPT of the individual landmarks (calculated by subtracting the pre value from the post value) using the factor ‘Landmark’ (left ankle, right ankle, left knee, right knee, left elbow, right elbow, and forehead).
A further analysis was performed for the stated 3rd hypothesis to detect potential differences between men and women. Here, a three-way mixed model ANOVA was calculated using PPT total as the depended variable and ‘Intervention’ (HIFT, Control) and ‘Time’ (pre, post) as the within-factors. The factor ‘Sex’ (male, female) was determined as the between-factor. In addition, a two-way mixed model ANOVA was calculated using ΔPPT total as the depended variable and ‘Intervention’ (HIFT, Control) as the within-factor and ‘Sex’ (male or female) as the between-factor. For these latter two analyses, homogeneity for the factor ‘Sex’ was confirmed by the Levene test. Besides, the covariate “BMI” was added to these two analyses to account for the potential influence of different BMI values observed between male and female participants.
In the case of a significant interaction effect, subsequent LSD post-hoc tests were calculated. Effect sizes are presented as partial eta-squared ( η² partial ) with values of 0.01 representing a small, 0.06 a medium, and ≥ 0.14 a large effect, respectively, and Cohen’s d and d z for post-hoc testing with < 0.5 indicating a small effect, 0.5 to 0.8 a medium effect, and > 0.8 a large effect [ 35 ]. Statistical analyses of the data were performed using the statistics software package SPSS 27 (IBM©, Armonk, NY, United States). Data are presented as means ± standard deviation, unless otherwise marked. Differences were considered significant with p < 0.05.
56 participants were recruited to take part in this study. 6 participants dropped out due to personal reasons and these data were not considered in any analyses. Anthropometric and performance data of the pre-experimental test are presented in Table 1 . No harms or other adverse events (e.g., falls, accidents, injuries, or fainting) occurred in this study. Performance related outcomes of the respective sessions are presented in Table 3 . No carry-over effects were observed regarding PPT total ( p = 0.684) and PPT of the individual landmarks ( p = 0.131–0.691).
Regarding the main 1st hypothesis, the two-way ANOVA revealed a significant ‘Intervention’ × ‘Time point’ interaction ( p < 0.001; η² partial = 0.371) for PPT total . The respective post-hoc test revealed hypoalgesia for PPT total after the HIFT ( p < 0.001) and no differences, but a trend toward hyperalgesia, resulting from the Control session ( p = 0.067). Results of the three-way ANOVA reveal a significant ‘Time’ × ‘Intervention’ × ‘Landmark’ interaction effect ( p = 0.024, η²partial = 0.052). The respective post-hoc test results are to be found in Fig. 1 . Raw values are presented in Supplement 1 and further observed main and interaction effects and effect sizes of the three-way ANOVA are presented in Supplement 2.
Pressure pain thresholds (PPT) in response to the HIFT and Control presented as one mean value (PPT total ) and individual landmarks. Data are expressed as means ± standard deviation including individual data points (grey circles). Significant differences are indicated with * ( p ≤ 0.05), ** ( p ≤ 0.01), and *** ( p ≤ 0.001). HIFT = High intensity functional training , PPT = Pressure pain threshold
Regarding the 2nd hypothesis, the one-way ANOVA performed for the HIFT session revealed significant differences between the landmarks ( p = 0.034; η² partial = 0.050) with higher values observed for ΔPPT of the lower extremity landmarks compared to the forehead (see Fig. 2 ). No differences between landmarks were observed in the Control session ( p = 0.080; η² partial = 0.040).
Delta (post value – pre value) pressure pain thresholds (ΔPPT) in response to the HIFT and Control of individual landmarks and represented as one mean value (PPT total ). Data are expressed as means ± standard deviation including individual data points (grey circles). Significant differences to the forehead are indicated with * ( p ≤ 0.05) and *** ( p ≤ 0.001). HIFT = High intensity functional training , PPT = Pressure pain threshold
Regarding the 3rd hypothesis, the three-way mixed model ANOVA to detect potential differences between men ( n = 27) and women ( n = 23) revealed a significant ‘Intervention’ × ‘Time’ × ‘Sex’ interaction effect ( p < 0.001, η²partial = 0.257). Subsequently calculated post-hoc tests revealed that male participants showed higher PPT total (hypoalgesia) values following the HIFT session ( p < 0.001), while no differences were observed in female participants ( p = 0.363). The Control session revealed a trend towards hyperalgesia in males ( p = 0.055), but no difference in females ( p = 0.531; see Fig. 3 ). Further observed main and interaction effects and effect sizes of the three-way ANOVA are presented in Supplement 3. The covariate “BMI” did not significantly adjust the results observed ( p = 0.369). A significant ‘Intervention’ × ‘Time’ × ‘Sex’ interaction effect is still observed for the three-way mixed model ANCOVA ( p = 0.002, η²partial = 0.195).
Besides, the two-way mixed model ANOVA revealed a significant ‘Intervention’ × ‘Sex’ effect ( p < 0.001, η²partial = 0.252) and a significant ‘Intervention’ ( p < 0.001, η²partial = 0.411) and ‘Sex’ ( p = 0.010, η²partial = 0.131) effect for ΔPPT total . Subsequently calculated post-hoc test showed that male (9.21 ± 7.79 N) participants exerted a larger degree of hypoalgesia compared to female participants (1.33 ± 5.28 N; p < 0.001) following the HIFT session (data not shown). The covariate “BMI” did not significantly adjust the results observed ( p = 0.952). A significant ‘Intervention’ × ‘Sex’ interaction effect is still observed for the two-way mixed model ANCOVA ( p = 0.002, η²partial = 0.194).
Pressure pain thresholds (PPT) in response to the HIFT and Control presented as one mean value (PPT total ) separately presented for male and female participants. Data are expressed as means ± standard deviation including individual data points (grey circles). Significant differences are indicated with *** ( p ≤ 0.001). HIFT = High intensity functional training , PPT = Pressure pain threshold
This study evaluated effects of a single HIFT session on EIH compared to a control session. Results confirm the 1st hypothesis as the HIFT session resulted in global hypoalgesia indicated by higher PPT total values observed after the training, while no such effects were observed after the control session. Further, and in the light of the 2nd hypothesis, the HIFT resulted in hypoalgesia observed at all landmarks except for the right elbow and the forehead. Regarding ΔPPT values, ΔPPT of the lower extremity landmarks were higher compared to the forehead. Interesting findings were observed regarding the 3rd hypothesis. Here, hypoalgesia was observed in male participants following the HIFT, while female participants did not reveal such hypoalgesia.
The HIFT was designed to be highly intensive and to consist of different multimodal and functional exercises. Participants reached an average HR and maximum HR throughout the HIFT that was above 90% and 95%, respectively, of their individual maximum HR determined in the pre-experimental test. Further, participants perceived this HIFT as very hard as observed in maximum RPE values of above 19, equalling a description between “very hard” and “very, very hard” [ 24 ].
Regarding hypoalgesic effects and in the light of the 1st hypothesis, current literature mainly focuses on unimodal and constant load aerobic exercises, such as cycling and running, and its hypoalgesic effects [ 7 ]. Within this aerobic modality it is believed that hypoalgesia occurs more robustly the higher the intensity is [ 5 , 28 , 36 , 37 , 38 ]. For instance, Naugle et al. showed that 20 min of vigorous cycling exercise at 70% of HR reserve increased PPT whereas PPT was unaltered after moderate exercise at 50% of HR reserve [ 37 ]. Another study by Vaegter et al. also revealed that a high intensity bicycle exercise at a calculated intensity of 75% VO 2 max led to a larger EIH response compared to a low intensity exercise conducted at 50% VO 2 max [ 36 ]. Most likely, the present HIFT involved a substantial aerobic component, but as the exercises were performed for 40 s and with very high intensity followed by a 20-second recovery period, there was also a large anaerobic component involved in the HIFT. Previous research dealing with anaerobic exercises show that these exercise types (e.g., 90-second all-out isokinetic cycling [ 29 ], a ‘Wingate Anaerobic Test’ for 30 s [ 39 ], or 60-second all-out rowing [ 28 ]) result in hypoalgesia. Therefore and also in the light of the results of the present study, high intensity exercises along with a high anaerobic demand are most likely to induce EIH.
Yet, hypoalgesic effects resulting from dynamic resistance exercise are less explored and the current literature indicates that dynamic resistance exercise only has small effects on hypoalgesia as indicated by a recent meta-analysis [ 7 ]. One major difference between conventional dynamic resistance training and HIFT is that the cardiovascular strain is much higher during HIFT when considering the HR profile. For instance, one study conducted a conventional strength training consisting of lifting three sets of 10 repetitions at 75% of an individual’s one repetition maximum. This training led to HR of around 100 beats/min [ 40 ]. Another study conducted a 40-minute dynamic circuit resistance training at 60% of the individuals’ one repetition maximum to evaluate differences in pain sensitivity. This training led to HR of around 150 beats/min and lactate concentrations of around 10 mmol/l. PPT were measured at the dorsal side of the non-dominant hand at the base of the skin web between the thumb and index finger. Results reveal no difference in PPT from pre to post exercise [ 41 ]. Contrastingly, the results presented herein show that a HIFT session, which consisted of dynamic multimodal exercises using the own body weight and no equipment, induces hypoalgesia. The exercises can be characterized as incorporating dynamic resistance exercises, which at the same time are highly demanding for the cardiovascular system, as observed in the very high HR and RPE values. Hence, the combination of muscular and cardiovascular strain during the HIFT might be responsible for inducing hypoalgesia. In the present study, no blood pressure responses were measured. Yet, is known that heavy resistance exercise can result in intraarterial systolic and diastolic blood pressures of up to 320/250 mmHg, especially when a Valsalva manoeuvre is performed [ 42 ]. However, blood pressure increases are more moderate during and following HIFT with blood pressure increases to 154/77 and 140/71 in male and female participants, respectively, following a 15-minute HIFT session [ 43 ]. Reduced pain sensitivity is most likely induced by the release of analgetic endogenous opioid-related substances expressed centrally in the nervous system. Moreover, these substances are released more locally close to the contractile musculature attenuating nociceptive signalling [ 44 , 45 ]. It is therefore proposed that hypoalgesia is highest at body landmarks close to the working musculature and less pronounced at remote landmarks [ 19 ].
This assumption was tested as part of the 2nd hypothesis. Results presented herein reveal that hypoalgesia occurred primarily at the ankle and knee joints. The used exercises in the HIFT focussed mainly on the lower extremity musculature (i.e., lunges, high knees, burpees, squad jumps, and skaters). Contrastingly, no hypoalgesia was observed at the forehead and right elbow. However, hypoalgesia also occurred at the left elbow. The reasons explaining these side differences at the elbows remain elusive and cannot be sufficiently explained. Yet, hypoalgesic effects may be less pronounced and may occur less consistently depending on the distance to the primary exercising body parts and musculature [ 36 , 46 ]. Besides, it might be possible that participants conducted some exercises (i.e., push-up, commandos) with a more pronounced activity of the dominant arm, which resulted in divergent hypoalgesic effects at the elbows. Yet, no information on the handedness of the participants were recorded, which might have had provided some explanations for this observation. The phenomenon that no effects were present at the forehead was also observed in another study, in which participants conducted differently intensive bicycle ergometer sessions for 30 min. In this study, hypoalgesia was also observed at the elbows, but not at the forehead [ 5 ]. Yet, a maximal “all-out” rowing exercise of about 60 s as well as “all-out” isokinetic bicycle exercises of 15 and 90 s, respectively, resulted in global hypoalgesia also observed at the forehead [ 28 , 29 ].
Interestingly and in the light of the 3rd hypothesis, only male participants revealed hypoalgesia. Reasons explaining these findings remain elusive. Male and female participants exerted similar performance levels (i.e., Watt/kg) excluding differences in pain processing or perception due to fitness levels [ 47 ]. BMI values were different between male (24.1 ± 2.2) and female (22.2 ± 1.8) participants, even though both being in the normal weight range, which might influence EIH responses due to different fitness levels regrading muscle and/or fat mass. Yet, this differentiation in body composition was not considered in this study. The covariate analyses reveal that the participants’ BMI did not adjust the results. Both relative average and maximum HR observed during the HIFT did not differ between men and women. Yet, maximum RPE values (but not average RPE) are slightly but significantly higher in men (19.5 ± 0.7 vs. 18.7 ± 1.5; d = 0.738). Therefore, the observed divergent results regarding EIH might in part be explained by different subjectively perceived effort but not by objectively measured exertion. While direct comparisons between men and women regarding EIH are limited in the literature, the available research suggests that men and women experience EIH as observed in studies including men and women [ 21 , 48 , 49 ] as well as in studies including only women [ 50 ]. However, some studies reveal specific differences in EIH between men and women. In two studies, isometric exercises were shown to result in EIH in women but not in men [ 9 , 10 ], while research also shows that no sex-dependent differences in EIH occur after isometric exercise [ 11 ]. Yet, further research directly comparing sex-specific differences in EIH across various conditions is necessary for a definitive understanding.
In contrast to the HIFT, the control session did not result in hypoalgesia. The control session was perceived as relaxing with the degree of relaxion being at about 8 out of 10. Previous research demonstrated that slow, deep breathing procedures can result to lower ratings of heat pain intensity ratings [ 51 ], increased thermal pain thresholds [ 52 ] and hypoalgesic suprathreshold electrical stimulations [ 53 ]. In the present study, no such effects were observed for mechanical PPT.
The main strengths of this study are that a 12-minute body weight HIFT protocol was developed that led to average HR of over 90% and maximum HR of over 95% of the participants’ individual HR, respectively. Consequently, this program can be used as a home-based HIFT (e.g., during public lockdowns), which does not need any additional equipment, to induce hypoalgesia. Yet, there are some limitations to this research study. It should be noted that our study was conducted only with young and healthy adults who were physically active. Hence, results are not transferable to any clinical populations. Due to the intentionally set very high intensity, this HIFT program and the used exercises as well as the results observed might also not be transferable to very untrained people, as the experienced high exertion resulting from this training might result in a loss of motivation and pleasure [ 54 , 55 ]. Besides, it is not suitable for chronic pain patients in clinical settings suffering from severe pain due to psychological factors associated, such as kinesiophobia [ 56 ] or catastrophising [ 57 ]. Further, PPT were measured solely at bony landmarks, limiting their comparability with studies that use muscular landmarks for PPT assessment. Future studies should also aim to evaluate the difference response to exercise when using bony and muscular landmarks for PPT measurements. Important information regarding, for instance the use of contraceptives or menstrual cycle phase, were not documented. Further, due to the high intensity of the HIFT and the nature of the control session, blinding of the rater for pain measurement was not possible.
Future research should aim to compare further pain physiological effects resulting from trending and/or innovative training methods. HIFT should be compared to traditional training modalities such as conventional isometric or dynamic resistance training or aerobic training modalities in terms of its pain reducing potentials. Besides, the time span of hypoalgesic effects after exercise should be investigated in future studies, as this investigation (and most other publications) only tested immediate effects. Moreover, future research should focus on sex-specific research questions in the context of EIH, since these results, as well as other previously published studies, might hint to the fact that differences in pain processing between men and women can exist. Here, the use of contraceptives should be controlled and the menstrual cycle phase, when interventions (i.e., exercise and controls sessions) are performed, should be carefully considered [ 58 ]. Future research should also explore the clinical possibilities of high or higher intensity exercise regimens (such as HIFT) as a therapeutic tool to manage specific pain conditions. This kind of exercise may be suitable for people experiencing mild and/or intermittent forms of nonspecific pain, such as for instance nonspecific chronic low back pain, which was shown to increase in prevalence and intensity during public lockdowns [ 59 , 60 ]. It is important to note that this was not assessed in the study presented herein and warrants further investigation in future research.
This study for the first time presents that a short 12-minute HIFT session in which participants achieve a mean HR of > 90% of their individual maximum HR leads to EIH. On a physiological level, the study shows that the combination of strength and aerobically demanding exercises going along with a high cardiovascular and muscular demand induces hypoalgesia. This reduced pain sensitivity occurs predominantly at lower extremity body parts while no changes were observed at the forehead and right elbow. An interesting finding is that hypoalgesia was only present in male and not in female participants suggesting sex-related differences in the context of EIH. The HIFT training method can be easily conducted at home as no additional material (e.g., dumbbells, free weights, etc.) are needed. Especially during times when public sport facilities are closed or no group training is possible (e.g., during public lockdowns), the proposed HIFT session can be easily used to modulate pain sensitivity.
Data is provided within the manuscript or supplementary information files.
High-Intensity Functional Training
Pressure Pain Threshold
High-Intensity Interval Training
Consolidated Standards of Reporting Trials
Electrocardiogram
Rating of Perceived Exertion
Rate of Perceived Relaxation
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The authors would like to thank Ms. Dshamilja Böing-Messing and Ms. Nina Simonis for their support in this study.
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Fabian Tomschi, Pia Ransmann, Alexander Schmidt & Thomas Hilberg
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FT had the original idea for the study. FT, PR, AS, and TH contributed to the conception or design of the study. FT performed the analysis of data. FT, PR, AS, and TH interpreted the data of the present study. FT wrote the first draft of the manuscript. PR, AS, and TH contributed intellectually to the final version of the manuscript. TH supervised the study.
Correspondence to Fabian Tomschi .
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Tomschi, F., Ransmann, P., Schmidt, A. et al. Exercise induced hypoalgesia after a high intensity functional training: a randomized controlled crossover study. BMC Sports Sci Med Rehabil 16 , 182 (2024). https://doi.org/10.1186/s13102-024-00969-4
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Practice the exercises below in order to hone your ability to think on the spot. Random Object Speech. Grab a household object (a spoon, a book, anything.) and set a timer for 2-3 minutes. The goal is to deliver a cohesive, interesting "speech" about the item. This exercise hones your ability to generate ideas and structure thoughts ...
30 Seconds Filler-Free. Filler words like "uh" "um" and "y'know" not only make your talk more difficult to listen to, but they also make you seem less prepared and authoritative. For this exercise, record yourself giving a talk on any topic for 30 seconds, taking care to omit all filler words.
This activity is also free for up to 10 people and is easy to personalize. . 6. The Get to Know You Game. This activity is one of the best presentation games if you have a small group that doesn't really know each other. The Get to Know You Game is a creative way to do introductions, and it's really simple.
A good exercise to improve the control over your breathing is the following: · Breathe in for 4 seconds. · Hold that breath for 1 second. · Breathe out for 4 seconds. · Repeat for 3 minutes. This exercise will make you more conscious of your breathing, and if you do this a few times every day, you'll have much greater control over your ...
Ultimately, "30 Seconds Without Filler Words" is a targeted exercise that empowers participants to refine their communication style and deliver presentations with increased clarity and confidence. The Power of Presentation Skills Training. Starting a presentation skills training course is like discovering a secret weapon for professional ...
Consistent daily practice plays a vital role in strengthening presentation skills and building a growth mindset. Regular verbal exercise enhances language proficiency, persuasion abilities, and stage presence. Besides these benefits, daily speaking practice assists in refining body language and mastering the art of oration.
This is a great exercise that will improve your confidence and presentation. 8. Prattle on about a Subject You Dislike. Excitement spreads easily. You must be EnthuZiastic about your issue for your listeners to be as well. Pick anything you don't care about, like a household tool, and practice talking excitedly about it.
7. In the News Today. In the last activity making up of this collection of 7 public speaking games, your class/group are broadcasters, anchor people for a news show. The news is whatever has happened during the day. It could be an event on the way to school like a traffic jam.
About the Exercise. Effective presentation skills are essential in the modern workplace. This practice exercise allows you to practice and improve your skills in several different virtual environments, including a conference room, meeting room, lecture hall, classroom, and a TEDx-styled theatre. After each practice session, you'll receive ...
This online exercise allows you to practice your presentation skills over web-conferencing tools such as Zoom, Webex, and Microsoft Teams, by recreating the look and feel of them with a virtual audience. After each practice session, you'll receive feedback on your performance, including on your pace, filler words, pitch, listenability, and more ...
Breathe deeply through your nose while counting to four, then breathe out through your mouth while counting back down. Repeat as necessary. 3. Talk to the mirror. Talking to the mirror can help you to keep an eye on the way that your movements and your body language reflect what you're talking about.
The first thing that most people do to practice a presentation is to write it out word-for-word. (That is a huge mistake, by the way.) The second thing they try to do is memorize the presentation. These two mistakes cause more people to experience the fear of public speaking than anything else that I have seen.
Click the link to find more public speaking breathing exercises . Return to Top. 2. Hum, ha and yawn - vocal warmups. Humming, ha-a-a-ing and yawning will help you relax and tune-up your vocal equipment. A double win! Hum a single note, simple tune or a scale gently, making sure your lips and cheeks are relaxed.
7 ESL Activities for Public Speaking. Public speaking can be a scary thing. Also known as glossophobia, the fear of public speaking is a major source of anxiety for roughly 75% of people worldwide.. However, public speaking is an essential skill everyone needs to have, including language learners.. The good news is that it gets easier with practice, which is why you should try out some of the ...
Practice what you learn with interactive exercises, which can be completed in your web browser or VR headset. Take these exercises as part of our courses or standalone. Learn skills with online classes. Practice online or in virtual reality. Get instant feedback on your performance. Get Unlimited Access.
To activate the Presenter Coach, click "Start Rehearsing" in the bottom-right corner of your window. Optionally, enable "Show real-time feedback" if you want the coach to give you tips while you're still presenting. Now, begin your presentation like you normally would. If you enabled the real-time feedback option, you'll see some tips appear in ...
Microsoft PowerPoint is a presentation design software that is part of Microsoft 365. This software allows you to design presentations by combining text, images, graphics, video, and animation on slides in a simple and intuitive way. Over time, PowerPoint has evolved and improved its accessibility to users.
Part Five: Saving your Presentation 1. Click on the File tab. 2. Click on Save As. 3. In the Save As Dialog Box: a. Be sure you are saving to the flash drive. b. Change the file name to Practice Part 1. c. Click the Save button. 4. Call the teacher over to check your work. 5. Close the PowerPoint program. 6. Safely eject your flash drive.
Powerpoint Project 1 Practice Document. Kendall Myers December 22, 2017. In this practice project for Powerpoint, students will create a basic powerpoint based on the example given. Students will need to write titles, insert pictures and use different animations for key …. Categories:
Stand up straight and tall with your shoulders back and your hands in front of you or at your sides (not in your pockets). Make eye contact with people and breathe deeply--it makes a big ...
Impromptu Speech Practice. EAP Presentation Skills Worksheet - Reading and Writing Exercises: Identifying, Matching, Brainstorming, Creating an Outline - Speaking Activity: Presenting - Group Work - Upper-intermediate (B2) - 45 minutes. In this productive impromptu speech worksheet, students review, plan, prepare and deliver impromptu speeches.
This exercise will take about 15 minutes to complete. In total, allowing for discussion, we recommend allowing 20 minutes for completion. Aims: • To explore ways to make messages memorable. • To understand why making messages memorable is essential to delivering a successful training session/presentation. Group Size:
Presentation Vocabulary Exercises. Below you will find listed all the different exercises that you can do to learn or improve your use of vocabulary in presentations on Blair English. For each exercise there is a description of what it is about and what level of English you need to do it (from 'lower-intermediate' to 'advanced').
The rights of Public Warrant holders to exercise their Public Warrants will terminate immediately prior to this time. Note that, if you hold Public Warrants through a broker, you may need to take action before September 27, 2024, because securities transactions, including warrant exercises, generally take 1 business day to settle, or be completed.
Exercise: Transform the following declarative sentences into exclamatory sentences. "The view from the top of the mountain is breathtaking." "She did an excellent job on the presentation." "The fireworks were spectacular." "This is the best concert I've ever attended." "He won the championship!" Answers:
Acute physical activity often induces an acute reduction in pain sensitivity known as exercise induced hypoalgesia (EIH). The aim of this study was to investigate the effects of a high intensity functional training (HIFT) on EIH compared to a control session. 50 (age: 26.0 ± 2.7; 23 female) participants successfully conducted this study consisting of a pre-experimental test as well as a 12 ...