kjhp Korean Journal of Health Promotion Korean J Health Promot 2234-2141 2093-5676 The Korean Society of Health Promotion and Disease Prevention 10.15384/kjhp.2014.14.2.67 kjhp-14-67 Original Article The Effect Size Analysis of Exercise on Body Composition, Blood Pressure, and Physical Fitness in Korean Adults ParkSaejong 1 SoWi-Young 2 Korea Institute of Sports Science, Korea Sports Promotion Foundation, Seoul, Korea Department of Human Movement Science, Seoul Women's University, Seoul, Korea Corresponding author：Wi-Young So, PhD Department of Human Movement Science, Seoul Women's University, 621 Hwarang-ro, Nowon-gu, Seoul 139-774, Korea Tel: +82-2-970-5683, Fax: +82-2-970-5980 E-mail: wowso@swu.ac.kr 01 2014 20 01 2014 14 2 67 73 26112014 23062014 Copyright © 2014 The Korean Society of Health Promotion and Disease Prevention 2014 This is an Open Access article distributed under the terms of the Creative Commons Attribution Non-Commercial License (http://creativecommons.org/licenses/by-nc/3.0) which permits unrestricted non-commercial use, distribution, and reproduction in any medium, provided the original work is properly cited. Abstract Background

The purpose of this study was to examine the effect size analysis of an exercise program on body composition, blood pressure, and physical fitness in Korean adults.

 Methods

The subjects were 1,095 adults (men=76, women=1,019) older than 19 years who participated in the Fitness Promotion program at the centers for National Fitness Award Program in 2012. The subjects performed the regular combined exercise for 60–90 minutes per day, 2–4 days a week for 8 weeks. And the intensity of the exercise program was moderate (55–80% of maximum heart rate). In this study the effect size (ES) was calculated by the Cohen (1988) method.

 Results

The ES was 0.06–0.11 (average small ES) for body composition, 0.52–0.77 (average large ES) for blood pressure, and 0.08–0.48 (average medium ES) for physical fitness variables.

 Conclusions

The estimated ES would be a useful reference to determine sample size for post-exercise experimental research.

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Characteristics of the subjectsa

Variables Male (n=76) Female (n=1,019)
Age, yHeight, cm 43.04±13.56170.90±7.45 45.60±10.77158.57±5.67
Weight, kg 71.55±11.16 60.97±9.89
Body mass index, kg/m2 24.44±3.29 24.25±3.57
Fat, % 22.28±6.95 31.59±6.16

Values are mean±SD.

Gwangmyeong Social Welfare Center exercise promotion program

Order Exercise Repetition
Weeks 1–4    
1 Jump squat 15 to 20 reps ×
2 Hanging leg raise 3 to 5 set
3 Burpee exercise  
4 Sit-up  
5a Power stretching and walkin (aerobic exercise)  
  Circuit exercise using body weight  
Weeks 5–8  
1 Kettle bell swing 8 to 12 reps ×
2 Gym-stick squat 3 to 4 set
3 Kettle bell snatch  
4 Gym-stick row  
5 Gym-stick crunch  
6b Power stretching and walking (aerobic exercise)  
  Circuit exercise using body weight  
  Circuit exercise using instrument  

The intensity of exercise was 50–60% of maximum heart rate (HRmax).

The intensity of exercise was 60–80% of HRmax.

Wonju National Fitness Center exercise promotion program

Order Exercise Repetition
Weeks 1–4    
1 Arm pushing (breast) 15 reps × 3 set
2 Squat (leg)  
3 Arm curl (arm)  
4 Lunge (leg)  
5 Kickback (triceps)  
6 Side lateral raise (10 reps) + front raise (10 reps) (shoulder)  
7 Crunch (abdominal)  
8 Superman (coordination)  
9a Aerobic (walking program)  
  Clench and open 60 reps 40 min
Weeks 5–6  
1 Arm pushing (breast) 20 reps × 3 set
2 Squat (leg)  
3 Arm curl (arm)  
4 Lunge (leg)  
5 Kickback (triceps)  
6 Side lateral raise (10 reps) + front raise (10 reps) (shoulder)  
7 Crunch (abdominal)  
8 Superman (coordination)  
9b Aerobic (walking program) Clench and open 60 reps 40 min
Weeks 7–8  
1 Arm pushing or chest fly (brest) 25 to 30 reps × 3 set
2 Swing squat (leg)  
3 Arm curl (bending elbow)  
4 Lunge (sit and stand)  
5 Kickback (triceps)  
6 Side lateral raise (10 reps) + front raise (10 reps)  
7 Shoulder press (10 reps) (shoulder)  
8 Crunch (abdominal)  
9 Superman (coordination)  
  Aerobic (walking program)  
  Clench and open 70 reps  
10c 8 week jogging program 30 min 50 min
  Clench and open 80 reps  
  Jumping Jack at each end of exercise 20 reps  

The intensity of exercise was 55–65% of maximum heart rate (HRmax).

The intensity of exercise was 60–70% of HRmax.

The intensity of exercise was 65–75% of HRmax.

Gwangju Gwangsan-gu Bitgoeul National Fitness Center exercise promotion program

Order Exercise Repetition
Weeks 1–4
1 Warm-up & stretching 15 to 20 reps × 3 to 5 set tubing: yellow
2 Front raise  
3 Lateral raise  
4 Arm curl  
5 Chest press  
6 Shoulder press  
7 Diagonal exercise  
8 Cool down & stretching  
9a Stretching and walking (aerobic)  
Weeks 5–6  
1 Warm-up & stretching Performing 30 to 45 seconds at each exercise tubing: yellow, red
2 Front raiseLateral raiseArm curlChest pressShoulder pressDiagonal exerciseWall squat (gym ball)Lunge & torso (gym ball)Forward lungeSide lungeBackward lunge  
3 Cool down & stretching  
4b Stretching and walking (aerobic)  
Weeks 7–8  
1 Warm-up & stretching Performing 30 to 45 seconds at each exercise tubing: red, green
2 Front raise  
  Lateral raiseArm curlChest pressShoulder pressDiagonal exerciseWall squat (gym ball)Lunge & torso (gym ball)Forward lunge (air board)Backward lunge (air board)Side step (air board)Jumping (air board)Walking (air board & dumbbell)Running (air board & dumbbell)  
3 Cool down & stretching  
4c Stretching and walking (aerobic)  

The intensity of exercise was 59–60% of maximum heart rate (HRmax).

The intensity of exercise was 50–70% of HRmax.

The intensity of exercise was 65–80% of HRmax.

Busan Nam-gu National Fitness Center exercise promotion program

Order Exercise Repetition
Weeks 1–2  
1 Warm up-step box 10 min 10 reps × 2 to 3 set
2 Yoga 10 min  
3 Main exercise-resistance training (pilates)  
4 Ankle extension and flexion  
5 Heel slide and quad sets  
6 Lying (seating) knee extension  
7 Side lying leg lift and antagonistic adductor reinforcement  
8 Single knee to chest stretch and gluteal stretch (10 second. respectively)  
9 Flank, Z-core and L-core  
10 Flank  
11a Aerobic exercise – taebo 50 min
Note Warm-up: stretch each joint as possibleCool-down: relieving fatigue and stress
Weeks 3–6  
1 Push-up 10 reps × 2 to 3 set
2 Squat  
3 Sited row (grasping band)  
4 Lunge  
5 Front raise (grasping band)  
6 Harvard step  
7 Kick back (grasping band)  
8 Wide squat  
9 Sit up  
10 Flank  
11b Aerobic exercise – taebo 30 min
Note Warm-up: stretch each joint as possibleCool-down: relieving fatigue and stress
Weeks 7–8  
1 Burpee exercise 10 reps × 2 to 3 set
2 Good morning exercise  
3 Push-up  
34 Squat  
5 Bend of row (grasping band)  
6 Side lunge  
7 Side raise (grasping band)  
8 Harvard step  
9 Kick back (grasping band)  
10 Wide squat  
11 Leg raise  
12 One leg raise flank  
13c Aerobic exercise – taebo 30 min
Note Warm-up: stretch each joint as possible (10 to 15 min)Cool-down: relieving fatigue and stress (10 min)

The intensity of exercise maximum heart rate (HRmax) rated perceived exertion (RPE) 12–14.

The intensity of exercise HRmax RPE 13–15.

The intensity of exercise HRmax RPE 14–18.

Effect size of body composition, blood pressure, and fitness variables according to exercisea

  Before exercise treatment After exercise treatment Pb Effect sizec
Body composition        
 Body mass index, kg/m2 24.27±3.55 24.06±3.49 <0.001 0.06
 Waist circumference, cm 83.01±8.92 82.02±8.49 <0.001 0.11
 Fat, % 30.95±6.65 30.28±6.45 <0.001 0.10
Blood pressure        
 Systolic blood pressure, mmHg 118.24±13.03 108.23±21.56 <0.001 0.77
 Diastolic blood pressure, mmHg 88.46±19.77 78.16±8.85 <0.001 0.52
Physical fitness
 Cardiorespiratory fitness, reps 15.20±8.60 19.31±10.40 <0.001 –0.48
 Muscular endurance, reps/60 s 22.75±11.99 26.64±12.17 <0.001 –0.32
 Muscular strength, kg 27.26±6.41 27.91±6.28 <0.001 –0.10
 Flexibility, cm 15.06±7.77 17.71±11.00 <0.001 –0.34
 Agility, s 14.41±2.05 14.26±5.61 0.344 0.08

Values are presented as mean±SD.

Calculated by paired t-test.

Assessed by the Cohen analysis.