The Effect Size Analysis of Exercise on Body Composition, Blood Pressure, and Physical Fitness in Korean Adults
- Saejong Park1, Wi-Young So2,
- Received November 26, 2014 Accepted June 23, 2014
- 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.
Table 1.
Characteristics of the subjectsa
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 | |
| 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 | ||
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) | |
| 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 | ||
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 | |
| 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 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 | |
| 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 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 | |
| 4c | Stretching and walking (aerobic) | |
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 | |
| 11a | 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 | |
| 11b | 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 | |
| 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) |
||
Table 6.
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 |
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