Presentation Time: 12:00-13:00 Poster ID #16

Chong Yu Hing Hugo 11481297

Supervisor: Dr. Sun Fenghua, Bob 

Title: Effects of Music Tempo on Bench Press Performance and Perceived Exertion  

Abstract

This study investigates the effects of music tempo on physical performance and psychological responses during bench press exercise, addressing gaps in existing research focused predominantly on aerobic activities. While music is widely utilized in fitness settings to enhance motivation and reduce perceived exertion, its impact on strength training—particularly the bench press—remains underexplored. Thirty male gym enthusiasts (aged 20–35) were randomly assigned to a control group (no music), a fast-tempo group (120–160 bpm), or a slow-tempo group (60–90 bpm). Participants completed three bench press sessions under each condition, spaced one week apart, with performance metrics (repetitions, load) and psychological measures (perceived exertion via Borg’s RPE, enjoyment via PACES) recorded. Using a randomized controlled trial design, data were analyzed via ANOVA to compare group differences. Anticipated outcomes suggest fast-tempo music will significantly enhance repetitions, reduce perceived exertion, and increase enjoyment compared to slow-tempo or no-music conditions. The study also explores individual variability in music preferences and training experience. Results aim to provide evidence-based recommendations for integrating tempo-specific music into strength training programs, potentially optimizing performance and exercise adherence. By bridging the gap between auditory stimuli and resistance training, this research contributes practical insights for athletes, coaches, and fitness enthusiasts seeking to leverage music’s motivational properties to improve training outcomes and engagement.

Keywords: Music tempo, bench press exercise, strength training, randomized controlled trial, perceived exertion, exercise enjoyment, repetitions, psychological response

Presentation Time: 12:00-13:00 Poster ID #22

Wong Chun Sum 11484380

Supervisor: Dr. Zheng Chen

Title: Effects of Different Volume and Intensity Warm-Up Protocols on 5000-Meter Performance in Trained Runner

Abstract

Purposes: This study explored how different warm-up protocols—varying in intensity and volume—affect 5000m running performance and physiological responses in trained runners. Methodology: Five male trained runners participated in a randomized crossover design, completing four warm-up protocols: high-intensity high-volume (HIHV), high-intensity low-volume (HILV), low-intensity high-volume (LIHV), and low-intensity low-volume (LILV). Each protocol was followed by a 5000m treadmill time trial. Measurements included heart rate, blood lactate, rate of perceived exertion (RPE), cadence, stride length, and finishing times. Results: Data from four participants showed no single protocol was universally best. The LILV protocol produced the fastest average time (21:55.49), though based on limited data. Performance varied individually—some runners excelled after low-intensity warm-ups (LILV or LIHV), while others improved with high-intensity protocols (HILV). Physiological responses like heart rate and blood lactate did not consistently predict performance outcomes. Notably, longer stride length during the time trial was linked to faster finishing times across protocols. Conclusion: The study suggests warm-up protocols should be personalized, as runners respond differently to variations in intensity and volume. Low-intensity warm-ups, particularly LILV, may benefit some runners, but the findings are preliminary due to incomplete data. Further research is needed to validate these results and refine recommendations for optimizing 5000m performance.

Keywords: Runners, Warm-up protocols, Intensity, Volume, 5000m, Running performance