The Effect Size Analysis of Exercise on Body Composition, Blood Pressure, and Physical Fitness in Korean Adults

Article information

Korean J Health Promot. 2014;14(2):67-73

Publication date (electronic) : 2014 January 20

doi : https://doi.org/10.15384/kjhp.2014.14.2.67

¹Korea Institute of Sports Science, Korea Sports Promotion Foundation, Seoul, Korea

²Department 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

Received 2014 November 26; Accepted 2014 June 23.

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.

Keywords: Exercise; Body composition; Blood pressure; Physical fitness

Table 1.

Characteristics of the subjects^a

Table 2.

Gwangmyeong Social Welfare Center exercise promotion program

Table 3.

Wonju National Fitness Center exercise promotion program

Table 4.

Gwangju Gwangsan-gu Bitgoeul National Fitness Center exercise promotion program

Table 5.

Busan Nam-gu National Fitness Center exercise promotion program

Table 6.

Effect size of body composition, blood pressure, and fitness variables according to exercise^a

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Article information Continued

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Table 1.

Characteristics of the subjects^a

Variables	Male (n=76)	Female (n=1,019)
Age, y Height, cm	43.04±13.56 170.90±7.45	45.60±10.77 158.57±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.

Table 2.

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
5^a	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
6^b	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.

Table 3.

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)
9^a	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)
9^b	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
10^c	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.

Table 4.

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
9^a	Stretching and walking (aerobic)
Weeks 5–6
1	Warm-up & stretching	Performing 30 to 45 seconds at each exercise tubing: yellow, red
2	Front raise Lateral raise Arm curl Chest press Shoulder press Diagonal exercise Wall squat (gym ball) Lunge & torso (gym ball) Forward lunge Side lunge Backward lunge
3	Cool down & stretching
4^b	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 raise Arm curl Chest press Shoulder press Diagonal exercise Wall 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
4^c	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.

Table 5.

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
11^a	Aerobic exercise – taebo	50 min
Note Warm-up: stretch each joint as possible Cool-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
11^b	Aerobic exercise – taebo	30 min
Note Warm-up: stretch each joint as possible Cool-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
13^c	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.

Table 6.

Effect size of body composition, blood pressure, and fitness variables according to exercise^a

	Before exercise treatment	After exercise treatment	P^b	Effect size^c
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.