AQUA-PİLATES EGZERSİZLERİ SAĞLIKLI GENÇ KADINLARIN BAZI FİZİKSEL UYGUNLUK ÖZELLİKLERİNİ GELİŞTİRİR

Year 2018, Volume: 12 Issue: 3, 160 - 175, 01.12.2018

Rabia Özcan Gönül Babayiğit İrez Özcan Saygın Halil İbrahim Ceylan

Abstract

Bu çalışmanın amacı, sağlıklı genç kadınlara uygulanan 12 haftalık aqua-pilates egzersizlerinin vücut ağırlığı, beden kütle indeksi, vücut yağ yüzdesi, esneklik, dinamik denge, kas kuvveti, vital ve zorlu vital kapasite değeri üzerine etkisini araştırmaktır. Çalışmaya, Spor Bilimleri Fakültesinde okuyan 60 genç kadın gönüllü olarak katılmıştır. Katılımcılar egzersiz Sayı=30 ve kontrol Sayı=30 olmak üzere rastgele iki gruba ayrılmıştır. Egzersiz grubuna 12 hafta boyunca haftada 2 gün 60 dakika modifiye edilmiş aqua-pilates egzersiz programı uygulanmıştır. Kontrol grubu herhangi bir egzersiz programına tabi tutulmamıştır. İstatiksel analiz sonucunda; egzersiz grubunun vücut ağırlığı t = 4.39, p =. 00 , beden kütle indeksi t = 5.49, p = 0.00 , vücut yağ yüzdesi t = 7.38, p =.00 , biceps t = 8.21, p=.00 , triceps t = 4.70, p=.00 , suprailiyak t = 9.72, p=.00 , subscapula t = 7.19 p =.00 , esneklik t = -5.27 p =.00 , dinamik denge t = -7.57 p =. 00 , sağ el kavrama kuvveti t = -4.72 p =, 00 , sol el kavrama kuvveti t= -3.47 p=.00 , sırt kuvveti t=-4,33 p=,00 , bacak kuvveti t=-4,33 p=,00 , vital kapasite t=-2.58, p=.01 ve zorlu vital kapasite t=-3.87, p=.00 ön ve son test değerleri arasında istatiksel olarak anlamlı fark saptanmıştır. Aqua-pilates egzersizlerinin, egzersiz grubunun vücut ağırlığı, beden kütle indeksi, deri altı kıvrım kalınlığı triceps , esneklik, el kavrama kuvveti sağ ve sol el , sırt kuvveti, bacak kuvveti ve zorlu vital kapasite değeri üzerine etki büyüklüğü küçük olarak saptanırken, vücut yağ yüzdesi, deri altı kıvrım kalınlığı biceps, suprailiyak, subscapula , dinamik denge değeri üzerine etki büyüklüğü ise orta olarak bulunmuştur. Aqua-pilates egzersizlerin vital kapasite değeri üzerine etki büyüklüğü ise önemsiz olarak rapor edilmiştir. Sonuç olarak; aqua-piates egzersizlerinin genç kadınların beden kompozisyonu, esneklik, dinamik denge, kas kuvveti, solunum fonksiyonları ve denge özelliklerini olumlu yönde etkilediği gözlemlenmiştir. Bu egzersizlerin, kolayca yapılabilirliği ve sportif yaralanma riskinin az olmasından dolayı farklı yaş grupları tarafından yapılması önerilmektedir. Anahtar Kelimeler: Pilates, Aqua-Pilates, Derin Su Egzersizleri, Fiziksel Uygunluk

Keywords

Pilates, Aqua-Pilates, Derin Su Egzersizleri, Fiziksel Uygunluk

AQUA-PILATES EXERCISES IMPROVES SOME PHYSICAL FITNESS PARAMETERS OF HEALTHY

Abstract

The aim of this study w as to investigate the effects of tw elve w eeks aqua-pilates exercises applied to healthy young w omen on body w eight kg , body mass index BMI , body fat percent % , flexibility, dynamic balance, muscle strength, vital and forced capacity value FVC-VC . Sixty young w omen w ho w ere students at Faculty of Sports Sciences participated to this study as voluntarily. Participants w ere divided randomly as exercise group N=30 and control group N=30 . Modified aqua-pilates exercise programme w as applied to exercise group 60 minutes, 2 times a w eek for 12 w eeks. The w omen in the control group w ere not subject to any exercise program. As a result of statistical analysis, It w as detected that there w as a statistically significant difference betw een pre-test and post-test mean values of body weight t = 4.39, p =. 00 , body mass index t = 5.49, p = 0.00 , body fat percentage t = 7.38, p =.00 , biceps t = 8.21, p=.00 , triceps t = 4.70, p=.00 , supra-iliac t = 9.72, p=.00 , supscapula t = 7.19 p =.00 , flexibility t = 5.27 p =.00 , dynamic balance t = -7.57 p =. 00 , right hand-grip strenght t = -4.72 p =, 00 , left hand-grip strenght t= -3.47 p=.00 , back strenght t=-4,33 p=,00 , leg strenght t= -5,82 p=,00 , vital capacity t=-2.58, p=.01 and forced vital capacity t=-3.87, p=.00 in exercise group. While the effect size of the aqua-pilates exercises in exercise group for body w eight, body mass index, skinfold thickness measurements triceps , flexibility, hand-grip strenght right and left , back strenght, leg strenght and f orced vital capacity w as small, There w as a moderate effect size in body fat % , skinfold thickness measurements biceps, supra-iliac, subscapula , dynamic balance. It w as reported that the effect size of aqua-piates exercises was unimportant for vital capacity. In conclusion, It w as observed that aqua-pilates exercises positively affect the body composition, flexibility, dynamic balance, muscle strength, respiratory func tions and balance characteristics of young women. These exercises are recommended to be performed by different age groups due to their easily applicability and low risk of sport injuries

Keywords

Pilates, Aqua Pilates, Deep Water Exercises, Physical Fitness

References

• ACSM., ACSM's guidelines for exercise testing and prescription (Tenth edition). Wolters Kluwer, New York, 2018.
• Aquatic Exercise Association (AEA). Aquatic fitness professional manual. Human Kinetics, Illinois, 2010.
• Aquatic Exercises ., The Ohio State University Wexner Medical Center, 2017.
• Alberti D., Lazarotto L., Bento PCB., “Effects of a deep-water running program on muscle function and functionality in elderly women community dwelling” Motriz: Revista de Educação Física. 23(4).pp.1-8, 2017.
• Arca EA, Martinelli B, Martin LC, Waisberg CB, Franco, RJ., “Aquatic exercise is as effective as dry land training to blood pressure reduction in postmenopausal hypertensive women” Physiother Res Int 19(2).pp. 93–98, 2014 6. Babaeipour H., Sahebozamani M., Mohammadipour F., Vakilian A., “The effect of Training at different depths on the balance of chronic ischemic stroke patients” International Journal of Applied Exercise Physiology. 7(3).pp.68- 78, 2018.
• Barbosa TM., Marinho DA., Reis VM., Silva AJ., Bragada JA., ”Physiological assessment of head- out aquatic exercises in healthy subjects: a qualitative review” Journal of Sports Science & Medicine. 8(2).pp.179-189, 2009.
• Becker BE., “Aquatic therapy: scientific foundations and clinical rehabilitation applications” PM&R. 1(9).pp. 859-872, 2009.
• Bento PCB, Lopes MFA., Cebolla EC, Wolf R., Rodacki ALF., “Effects of water-based training on static and dynamic balance of older women” Rejuvenation doi:10.1089/rej.2014.1650, 2015. 326–331.
• Bergamin M., Ermolao A., Tolomio S., Berton L., Sergi G., Zaccaria M., “Water- versus land-based exercise in elderly subjects: effects on physical performance and body composition” Clinical Interventions in Aging. 8.pp.1109–1117, 2013.
• Bocalini DS., Serra AJ., Murad N., Levy RF., “Water‐versus land‐based exercise effects on physical fitness in older women” Geriatrics & Gerontology International. 8(4).pp. 265-271, 2008.
• Boguszewski D., Adamczyk J., Ochal A., “The role of pilates and aquafitness exercises in sustaining the health and fitness of elderly women” Sport Science Review, 21(3-4).pp.127-138, 2012.
• Borg GA., “Psychophysical basesof perceived exertion” Med Sci Sports Exerc. 14(5). pp. 377–81, 1982.
• Broman G., Quintana M., Lindberg T., Jansson E., Kaijser L., “High intensity deep water training can improve aerobic power in elderly women” European Journal of Applied Physiology. 98(2).pp.117-123, 2006.
• Colado J., Garcia-Masso X., Rogers M., Tella V., Benavent J., Dantas E., “Effects of aquatic and dry land resistance training devices on body composition postmenopausal women” Journal of Human Kinetics . 32.pp.185-195, 2012. capacity in
• “Water-based aerobic training strength parameters and
• Cozen DM., “Use of pilates in foot and ankle rehabilitation” Sports Medicine and Arthroscopy Review.8(4).pp. 395-403, 2000.
• Diamantoula P., Nikolaos A., Helen S., “Aqua pilates versus land pilates: physical fitness outcomes” Journal of Physical Education and Sport. 16(2).pp. 573-578, 2016
• Durnin J., Womersley J., “Body fat assessed from total body density and its estimation from skinfold thickness: Measurements on 481 men and women aged from 16 to 72 Years” British Journal of Nutrition. 32(1).pp. 77-97, 1974.
• Fisken AL., Waters DL., Hing WA., Steele M., Keogh JW., “Comparative effects of 2 aqua exercise programs on physical function, balance and perceived quality of life in older adults with osteoarthritis” J Geriatr Phys Ther. 38(1).pp. 17–
• Fragala-Pinkham MA., Smith HJ., Lombard KA., Barlow C., O’Neil ME., “Aquatic aerobic exercise for children with cerebral palsy: a pilot intervention study” Practice.30(2).pp. 69-78, 2014. Theory and
• Gappmaier E., Lake W., Nelson AG., Fisher AG., “Aerobic exercise in water versus walking on land: effects on indices of fat reduction and weight loss of obese women” Journal of Sports Medicine and Physical Fitness . 46(4).pp. 564-569, 2006
• Gunay M., Tamer K., Cicioglu I. Spor fizyolojisi ve performans olcumu. Gazi Kitabevi. Ankara, 2010. [In Turkish]
• Hashemi Javaheri SAA., Mohammad Rahimi N., Rashidlamir A., Alikhajeh Y., “The effects of water and land exercise programs in static and dynamic balance among elderly men” Global Journal of Guidance and Counselling. 2.pp. 01-07, 2012.
• Igarashi Y., Nogami Y., “The effect of regular aquatic exercise on blood pressure: A meta - analysis of randomized controlled trials” European Journal of Preventive Cardiology. 25(2).pp. 190- 199, 2018.
• Ide MR., Laurindo IMM., Rodrigues‐Junior AL., Tanaka C., “Effect of aquatic respiratory exercise‐ based program in patients with fibromyalgia” International Journal of Rheumatic Diseases. 11(2).pp. 131-140, 2008.
• Johnson ST., Mundt C., Qiu W., Boule N., Jorgensen L., Bell G., Vallance JK., Taylor LM., Eshghi SR., Johnson JA., “Changes in functional status after aquatic exercise in adults with type 2 diabetes and arthritis: a pilot study” Activities, Adaptation & Aging. pp. 1-11, 2018.
• Kaneda K, Sato D., Wakabayashi H., Hanai A., Nomura T., “A comparison of the effects of different water exercise programs on balance ability in elderly people” Journal of Aging and Physical Activity.16(4).pp. 381-392, 2008.
• Kang Sung-Sun., Jai-Jeong Kim ., Jae-Moo So., “Effect of aquatic exercise on foot pressure balance and posture stability in elderly women” ISBS- Conference Proceedings Archive. 1(1).pp. 1128- 123, 2015.
• Kantyka J., Herman D., Roczniok R., Kuba L., “Effects of aqua aerobics on body composition, body mass, lipid profile, and blood count in middle- aged sedentary women” Human Movement. 16(1).pp. 9-14, 2015.
• Karim NLB., Hasri NHB, Rahman HABA., Shari MB., Idris NIB., “Effects of aqua exercises towards ımproving the quality of life (qol) of obese women in malaysia” In Journal of Physics: Conference Series. 1020(1).pp. 012010, 2018.
• Kasprzak Z., Pilaczynska-Szczesniak L., “Effects of regular physical exercises in the water on the metabolic profile of women with abdominal obesity” Journal of Human Kinetics. 41(1).pp. 71-79, 2014.
• Katsura Y., Yoshikawa T., Ueda SY., Usui T., Sotobayashi, D., Nakao H., Sakamoto Y., Okumoto T., Fujimoto S., “Effects of aquatic exercise training using water-resistance equipment in elderly” European 108(5).pp. 957-964, 2010. Applied Physiology.
• Kravitz L., Mayo JJ.,“The physiological effects of
• aquatic exercise” Int J Med. 332. pp.305ـ311, 2006.
• Kim E., Kim T., Kang H., Lee J., Childers MK., “Aquatic versus land- based exercises as early functional rehabilitation for elite athletes with acute lower extremity ligament injury: a pilot study” PM&R. 2(8).pp. 703-712, 2010.
• Kim S, Kim M., Won CW., “Validation of the Korean
• version of the SARC-F questionnaire to assess sarcopenia: Korean frailty and aging cohort study. Journal of the American Medical Directors Association. 19(1).pp. 40-45, 2018.
• Kisner C., Colby LA., Therapeutic exercise: foundations and techniques . Fa Davis, (2012).
• Lee BA., Oh DJ., “The effects of aquatic exercise on body composition, physical fitness, and vascular compliance of obese elementary students” Journal of Exercise Rehabilitation.10(3).pp.184-190, 2014.
• Lim BO., Kang SS., Cho JH., Moon JW., “The effect of combined aquatic exercise on body composition, muscular function, static balance and visual analogue scale in female elderly with knee osteoarthritis” 운동학 학술지. 20(2).pp. 1-13, 2018
• Lim JY., Tchai E., Jang SN., “Effectiveness of aquatic exercise for obese patients with knee osteoarthritis: a randomized controlled trial” PM&R. 2(8).pp. 723-731, 2010.
• Lord SR., Matters B., St George R., Thomas M., Bindon J., Chan DK., Collings A., Haren L., “The effects of water exercise on physical functioning in older people” Australasian Journal on Ageing. 25(1).pp. 36-41, 2006.
• Mandaric S., Sibinovic A. “Water workout
• application effects on the body composition and motor abilities of 13-year-old female adolescents” International Journal of Morphology. 36(2).pp. 629- 634, 2018.
• Maniu DA., Maniu EA., Benga I., “Effects of an aquatic therapy program on vital capacity, quality of life and physical activity index in children with cerebral palsy” Human & Veterinary Medicine. 5(3).pp. 117-124, 2013.
• McEntee AS., ”Advanced aqua pilates” 2 Şubat
• tarihinde Fitness Learning Systems web sitesinden http://www.fitnesslearningsystems.com , 2016.
• Meredith-Jones K., Jones LM., Legge M., “Circuit- based deep water running improves cardiovascular fitness, strength and abdominal obesity in older, overweight women” Med Sport.13(1). pp.5-12, 2009.
• Meredith-Jones K., Waters D., Legge M., Jones L., “Upright water-based exercise to improve cardiovascular and metabolic health: a qualitative review. Complementary Therapies in Medicine. 19(2).pp. 93-103, 2011.
• Methajarunon P, Eitivipart C., Diver CJ., Foongchomcheay A., published studies on aquatic exercise for balance in patients with multiple sclerosis, Parkinson's disease, Physiotherapy Journal. 35.pp. 12-20, 2016.
• Neiva HP., Fail LB., Izquierdo M., Marques MC., Marinho DA., “The effect of 12 weeks of water- aerobics on health status and physical fitness: An ecological approach” PloS one. 13(5).pp. e0198319, 2018.
• Oda S., Izumi M., Aso K., Ikeuchi M., “Impact of medial versus lateral knee pain on deep tissue hyperalgesia and muscle strength” European Journal of Pain. doi:10.1002/ejp.1271, 2018.
• Oh S., Lim JM., Kim Y., Kim M., Song W., Yoon B., “Comparison of the effects of water-and land-based exercises on the physical function and quality of life in community-dwelling elderly people with history of falling: a single-blind, randomized controlled trial” Archives of Gerontology and Geriatrics . 60(2).pp. 288-293, 2015.
• Ozer K., Fiziksel uygunluk. Nobel Yayin Dagitim, Ankara, 2001 [In Turkish]
• Pardo JIM., Especializacion tecnica Aqua-pilates. Seminario De Aqua-Pilates. 8-10 Mayo, Murcia, 2009.
• Penaforte FRO., Calhau R., Mota GR., Chiarello PG., ”Impact of short-term water exercise programs on weight, body composition, metabolic profile and quality of life of obese women” Journal of Human Sport & Exercise. 10(4).pp. 915-926, 2015.
• Pinto SS., Alberton CL., Bagatini NC., Zaffari P., Cadore EL., Radaelli R., Baroni BM., Lanferdini FJ., Ferrari R., Kanitz AC., Pinto, RS., Vaz MA., Kruel LF., “Neuromuscular adaptations to water-based concurrent training in postmenopausal women: effects of intrasession exercise sequence” Age (Dordr), 37(1).pp. 9751, 2015
• Piotrowska-Calka E., “Effects of a 24-week deep water aerobic training program on cardiovascular fitness” Biol Sport. 27(2).pp. 95-98, 2010.
• Raffaelli C., Milanese C., Lanza M., Zamparo P., “Water-based training enhances both physical capacities and body composition in healthy young adult women” Sport Sciences for Health. 12(2).pp. 195-207, 2016.
• Rhea, M. R., “Determining the magnitude of
• treatment effects in strength training research through the use of the effect size” Journal of Strength and Conditioning Research. 18.pp. 918- 920, 2004.
• Roth AE., Miller MG., Ricard M., Ritenour D., Chapman BL., “Comparisons of static and Dynamic balance following training in aquatic and land environments” Journal Of Sports Rehabilitation. 15.pp. 299-31, 2006.
• Ryzkova E., Labudova J., Smida M., “Effects of aquafitness with high intensity interval training on physical fitness” Journal of Physical Education and Sport. 18.pp. 373-381, 2018.
• Sanders ME., Islam MM., Naruse A., Takeshima N., Rogers ME., “Aquatic exercise for better living on land: ımpact of shallow-water exercise on older japanese women for performance of activities of daily living (ADL)” International Journal of Aquatic Research and Education. 10(1).pp. 12-28, 2016.
• Saavedra JM., Cruz EDL., Escalante Y., Rodriguez FA., “Influence of a medium-impact aquaerobic program on health-related quality of life and fitness level in healthy adult females” Journal of Sports Medicine and Physical Fitness. 47(4).pp. 468-474, 2007.
• See J., Nokomis FL., Denomme L., Sims K., Sarasota FL., Tilden H., Aquatic Exercise. American Parkinson Disease Association, Inc, 2008.
• Sahebozamani M., Beyranvand R., Ebrahimipour E., Razavi M., “The effect of 8 weeks deep-aquatic exercises on static balance and lower body strength among elderly men. International Journal of Applied Exercise Physiology. 6(1). pp. 86-98, 2017.
• Shari M., Yusof SM., Johar M., Kek TL., Idris NM., Hussain RNJR., “12-weeks of Aqua Zumba Fitness® and metabolic syndrome in obese women” Malaysian Journal of Movement, Health & Exercise. 7(2).pp. 81-91, 2018.
• Sherlock LAJ., Jr WGH., Rye J., “The physiological effects of aquatic exercise on cognitive function in the aging population. International Journal of Aquatic Research and Education.7. pp. 266-278, 2013.
• Silva MR., Alberton CL., Portella EG., Nunes GN., Martin DG., Pinto SS., “Water-based aerobic and combined training in elderly women: Effects on functional capacity and quality of life” Experimental Gerontology.106.pp. 54-60, 2018.
• Singla D., Hussain ME., “Association between
• handgrip strength and back strength in adolescent and adult cricket players” International Journal of Adolescent doi:10.1515/ijamh-2017-0177, 2018. and Health.
• Suwa M., Imoto T., Kida A., Yokochi T., Iwase M., Kozawa K., “Association of body flexibility and carotid atherosclerosis in Japanese middle-aged men: a cross -sectional study” BMJ Open. 8(1).pp. e019370, 2018.
• Simsek D., Katirci H., “The influence of pilates exercises on postural stability and sports performance: a systematic review of the literature Nigde University Journal of Physical Education And Sport Sciences . 5(2).pp. 58-70, 2011 [In English Abstract]
• Takeshima N., Rogers ME., Watanabe E., Brechue WF., Okada A., Yamada T., Hayano J., “Water- based exercise improves health-related aspects of fitness in older women” Medicine and Science in Sports and Exercise. 34(3).pp. 544-551, 2002.
• Ten Hoor GA., Musch K., Meijer K., Plasqui G., “Test-retest reproducibility and validity of the back- leg-chest strength measurements” Isokinetics and Exercise Science. 24(3).pp.209-216, 2016.
• Torres-Ronda L., del Alcazar XS., “The properties of water and their applications for training” Journal of Human Kinetics. 44(1).pp. 37-248, 2014.
• Tsourlou T., Benik A., Dipla K., Zafeiridis A., Kellis S., “The effects of a twenty-four-week aquatic training performance in healthy elderly women” J Strength Cond Res . 20.pp. 811–818, 2006. muscular strength
• Turgut A., Ozdemir O., Kupesiz A., “Effect of aquatic exercise on body composition, balance and joint range of motion in hemophilic children” Journal of Human Sciences . 8(2).pp. 750-765, 2011 [In English Abstract]
• Vedana TA., Santos RN., Pereira JM., Araujo SP., Portes Junior MP., Portes LA.,” Shallow-water exercise influence upon body composition, cardiovascular, hematological, spirometry and fitness of adults and older women and men” Brazilian Journal of Biomotricity. 5(2).pp.65-79, 2011.
• Verhagen AP., Cardoso JR., Bierma-Zeinstra SM., ”Aquatic musculoskeletal conditions” Best Practice & Research Clinical Rheumatology. 26(3).pp. 335- balneotherapy in
• Volaklis KA., Spassis AT., Tokmakidis SP., “Land versus water exercise in patients with coronary artery disease: effects on body composition, blood lipids, and physical fitness” American Heart Journal. 154(3).pp. 560-e1- 560.e6, 2007.
• Waller B., Ogonowska-Słodownik A., Vitor M., Rodionova K., Lambeck J., Heinonen A., Daly D., The effect of aquatic exercise on physical functioning in the older adult: a system atic review with meta-analysis” Age and Ageing. 45(5).pp. 593- 601, 2016.
• Wang TJ., Belza B., Elaine Thompson F., Whitney JD., Bennett K., “Effects of aquatic exercise on flexibility, strength and aerobic fitness in adults with osteoarthritis of the hip or knee” Journal of Advanced Nursing. 57(2).pp.141-152, 2007.
• Yusof SM, Shari M., Kadir Z., Adam A., Kek TL., Aiman S., Idris AM., Johar M., “Aqua Zumba versus Aqua Jogging: Comparative effects on health parameters among obese middle age women” Malaysian Journal of Movement, Health & Exercise. 7(2).pp.11-22, 2018.
• Yousfi N., Mejri MA., Rouissi M., Hamm ami A., Tabben M., Chaouachi A., Haddad M., Chamari K., Effects of lunar phases on short-term, explosive physical performance among young trained athletes” Chronobiology International. 35(4).pp. 565–572, 2018.
• Zech A., Meining S., Hötting K., Liebl D., Mattes K., Hollander K.
• “Effects of barefoot and footwear
• conditions on learning of a dynamic balance task: a
• randomized controlled study” European Journal of
• Applied Physiology, 1-8, 2018.
• Zorba E., Saygin O., Fiziksel aktivite ve fiziksel uygunluk, Perspektif Matbaacilik, Ankara, 2017 [In Turkish]