8-Week Online Fitness Intervention on Muscle Strength, Flexibility, Body Composition and Physical-Self Perception: A Randomized Controlled Trial

Abstract

This research examines the effect of an online physical fitness intervention plan on health-related components, and self-perception with randomized controlled trial. A total of 43 individuals completed the study, 21 of them were in the experimental group, and 22 were in the control group. Muscle strength was assessed using push-ups and sit-ups, while flexibility was determined through sit-and-reach tests. Fat and muscle mass in the arms, legs, trunk, android, gynoid regions, and total body were measured in grams by using Dual Energy X-Ray Absorptiometry. Health, body fat, strength, flexibility, endurance sub-dimensions of Marsh Physical Self-Description Inventory was used for self-perception. Results showed that group and time interaction had a significant effect on self-perception of body fat and push-ups, flexibility left and right, total fat, body fat mass in the arm, leg, and gynoid regions. Although the muscle mass of the experimental group increased in the 8-week period, this situation was not statistically significant. The implemented physical fitness intervention program has a significant impact, particularly in terms of fat burning. The findings obtained in strength tests can be associated with a decrease in fat mass, especially in the upper body. In conclusion, these findings underscore the potential of online fitness interventions in achieving positive health outcomes, emphasizing the multifaceted benefits of such programs on both perceived and measured physical well-being.

Keywords

• Fitness
• Physical-self
• Well-being

References

1. Aksay, E. (2021). Live online exercise programs during the Covid-19 pandemic –are they useful for elderly adults? Journal of Physical Education and Sport, 21(4), 1650–1658. https://doi.org/10.7752/jpes.2021.04209
2. Aşçı, F. H. (2003). The effects of physical fitness training on trait anxiety and physical self-concept of female university students. Psychology of Sport and Exercise, 4(3), 255–264. https://doi.org/10.1016/S1469-0292(02)00009-2
3. Bauman, A. E., Petersen, C. B., Blond, K., Rangul, V., & Hardy, L. L. (2018). The descriptive epidemiology of sedentary behaviour. In Sedentary Behaviour Epidemiology (pp. 73–106). Springer, Cham. https://doi.org/10.1007/978-3-319-61552-3_4
4. Beck, A. Q., Clasey, J. L., Yates, J. W., Koebke, N. C., Palmer, T. G., & Abel, M. G. (2015). Relationship of physical fitness measures vs. occupational physical ability in campus law enforcement officers. Journal of Strength and Conditioning Research, 29(8), 2340–2350. https://doi.org/10.1519/JSC.0000000000000863
5. Belkhir, Y., Rekik, G., Chtourou, H., & Souissi, N. (2021). Does warming up with different music tempos affect physical and psychological responses? The evidence from a chronobiological study. The Journal of Sports Medicine and Physical Fitness, 62(1), 149–156. https://doi.org/10.23736/S0022-4707.21.12093-6
6. Biddle, S. J. H., Bennie, J. A., Bauman, A. E., Chau, J. Y., Dunstan, D., & Owen, N. (2016). Too much sitting and all-cause mortality: Is there a causal link? BMC Public Health, 16(1), 1–10. https://doi.org/10.1186/S12889-016-3307-3
7. Butler, K. M., Ramos, J. S., Buchanan, C. A., & Dalleck, L. C. (2018). Can reducing sitting time in the university setting improve the cardiometabolic health of college students? Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, Volume 11, 603–610. https://doi.org/10.2147/DMSO.S179590
8. Castro, O., Bennie, J., Vergeer, I., Bosselut, G., & Biddle, S. J. H. (2020). How sedentary are university students? A systematic review and meta-analysis. Prevention Science, 21(3), 332–343. https://doi.org/10.1007/s11121-020-01093-8

9. Cohen J. (1988).Statistical Power Analysis for the Behavioral Sciences. 2nd ed. NJ: Lawrence Earlbaum Associates; Colakoglu, F. F. (2008). The effect of callisthenic exercise on physical fitness values of sedentary women. Science & Sports, 23(6), 306–309. https://doi.org/10.1016/j.scispo.2008.06.002
10. Corbin, C. B., Robert, P. P., & Franks, B. D. (2000). Definitions: Health, fitness, and physical activity. The President’s Council on Physical Fitness and Sports Research Digest.
11. Deliens, T., Deforche, B., De Bourdeaudhuij, I., & Clarys, P. (2015). Determinants of physical activity and sedentary behaviour in university students: A qualitative study using focus group discussions. BMC Public Health, 15(1), 1–9. https://doi.org/10.1186/s12889-015-1553-4
12. Dewitt, S., Hall, J., Smith, L., Buckley, J. P., Biddle, S. J. H., Mansfield, L., & Gardner, B. (2019). Office workers’ experiences of attempts to reduce sitting-time: An exploratory, mixed-methods uncontrolled intervention pilot study. BMC Public Health, 19(1). https://doi.org/10.1186/S12889-019-7196-0
13. Faghy, M. A., Duncan, M. J., Pringle, A., Meharry, J. B., & Roscoe, C. M. P. (2022). UK university staff experience high levels of sedentary behaviour during work and leisure time. International Journal of Occupational Safety and Ergonomics, 28(2), 1104–1111. https://doi.org/10.1080/10803548.2021.1874704
14. Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., & Lee, I., M.(2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334–1359. https://doi.org/10.1249/MSS.0B013E318213FEFB
15. Guo, M. M., Wang, X. Z., & Koh, K. T. (2022). Association between physical activity, sedentary time, and physical fitness of female college students in China. BMC Women’s Health, 22(1), 1–10. https://doi.org/10.1186/s12905-022-02108-y
16. Hayran, M., & Hayran, M. (2020). Sağlık araştırmaları için temel istatistik (1st ed.). Ankara: Hipokrat Yayınevi
17. Jaakkola, T., Huhtiniemi, M., Salin, K., Seppälä, S., Lahti, J., Hakonen, H., & Stodden, D. F. (2019). Motor competence, perceived physical competence, physical fitness, and physical activity within finnish children. Scandinavian Journal of Medicine & Science in Sports, 29(7), sms.13412. https://doi.org/10.1111/sms.13412
18. Kikuchi, N., Ohta, T., Hashimoto, Y., Mochizuki, Y., Saito, M., & Kozuma, A.(2023). Effect of online home-based resistance exercise training on physical fitness, depression, stress, and well-being in middle-aged persons: A pilot study. International Journal of Environmental Research and Public Health, 20(3). https://doi.org/10.3390/IJERPH20031769
19. Kim, I., & Ahn, J. (2021). The effect of changes in physical self-concept through participation in exercise on changes in self-esteem and mental well-being. International Journal of Environmental Research and Public Health, 18(10). https://doi.org/10.3390/IJERPH18105224
20. Kline, R. B. (2011). Principles and Practices of Structural Equation Modelling. The Guilford Press.
21. Li, W., Cui, Y., Gong, Q., Huang, C., & Guo, F. (2022). The association of smartphone usage duration with physical fitness among Chinese university students. International journal of environmental research and public health, 19(1). https://doi.org/10.3390/IJERPH19010572
22. Lopez-Jimenez, F., Almahmeed, W., Bays, H., Cuevas, A., Di Angelantonio, E., le & Roux, C. W. (2022). Obesity and cardiovascular disease: mechanistic insights and management strategies. A joint position paper by the world heart federation and world obesity federation. European Journal of Preventive Cardiology, 29(17), 2218–2237. https://doi.org/10.1093/EURJPC/ZWAC187
23. Lusa, S., Punakallio, A., Mänttäri, S., Korkiakangas, E., Oksa, J., Oksanen, T., & Laitinen, J. (2020). Interventions to promote work ability by increasing sedentary workers’ physical activity at workplaces – A scoping review. Applied Ergonomics, 82, 102962. https://doi.org/10.1016/J.APERGO.2019.102962
24. Marsh, H. W., Marco, I. T., & Apçý, F. H. (2002). Cross-cultural validity of the physical self-description questionnaire: comparison of factor structures in Australia, Spain, and Turkey. Research Quarterly for Exercise and Sport, 73(3), 257–270. https://doi.org/10.1080/02701367.2002.10609019
25. Mateo-Orcajada, A., González-Gálvez, N., Lucía Abenza-Cano, & Vaquero-Cristóbal, R. (2022). Differences in physical fitness and body composition between active and sedentary adolescents: A systematic review and meta-analysis. Journal of Youth and Adolescence, 51, 177–192. https://doi.org/10.1007/s10964-021-01552-7
26. Orange, S. T., Marshall, P., Madden, L. A., & Vince, R. V. (2020). Effect of home-based resistance training performed with or without a high-speed component in adults with severe obesity. Translational Sports Medicine, 3(1), 34–45. https://doi.org/10.1002/TSM2.115
27. Park, J. H., Moon, J. H., Kim, H. J., Kong, M. H., & Oh, Y. H. (2020). Sedentary lifestyle: overview of updated evidence of potential health risks. Korean Journal of Family Medicine, 41(6), 365–373. https://doi.org/10.4082/kjfm.20.0165
28. Pedersen, B. K., & Saltin, B. (2015). Exercise as medicine-Evidence for prescribing exercise as therapy in 26 different chronic diseases. Scandinavian Journal of Medicine and Science in Sports, 25, 1–72. https://doi.org/10.1111/SMS.12581
29. Pescatello, L. S., Arena, R., Riebe, D., & Thompson, P. D. (2014). ACSM’s Guidelines for exercise testing and prescription (9th ed.).
30. Prieske, O., Dalager, T., Herz, M., Hortobagyi, T., Sjøgaard, G., Søgaard, K., & Granacher, U. (2019). Effects of physical exercise training in the workplace on physical Fitness: A systematic review and meta-analysis. Sports Medicine, 49(12), 1903–1921. https://doi.org/10.1007/s40279-019-01179-6
31. Prince, S. A., Elliott, C. G., Scott, K., Visintini, S., & Reed, J. L. (2019). Device-measured physical activity, sedentary behaviour and cardiometabolic health and fitness across occupational groups: a systematic review and meta-analysis. International Journal of Behavioral Nutrition and Physical Activity, 16(1), 1–15. https://doi.org/10.1186/S12966-019-0790-9
32. Rayes, A. B. R., De Lira, C. A. B., Viana, R. B., Benedito-Silva, A. A., Vancini, R. L., Mascarin, N., & Andrade, M. S. (2019). The effects of pilates vs. aerobic training on cardiorespiratory fitness, isokinetic muscular strength, body composition, and functional tasks outcomes for individuals who are overweight/obese: A clinical trial. PeerJ, 2019(2), 2–15. https://doi.org/10.7717/PEERJ.6022/SUPP-4
33. Rogers, K., & Gibson, A. L. (2009). Eight-week traditional mat pilates training-program effects on adult fitness characteristics. Research Quarterly for Exercise and Sport, 80(3), 569–574. https://doi.org/10.1080/02701367.2009.10599595
34. Tremblay, M. S., Aubert, S., Barnes, J. D., Saunders, T. J., Carson, V., & Latimer-Cheung, A. E. (2017). Sedentary behavior research network (SBRN) – Terminology consensus project process and outcome. International Journal of Behavioral Nutrition and Physical Activity, 14(1), 75. https://doi.org/10.1186/s12966-017-0525-8
35. Turkish Ministry of Health. (2019). Türkiye beslenme ve sağlık araştırması. Ankara.
36. Vainshelboim, B., Brennan, G. M., LoRusso, S., Fitzgerald, P., & Wisniewski, K. S. (2019). Sedentary behavior and physiological health determinants in male and female college students. Physiology & Behavior, 204, 277–282. https://doi.org/10.1016/j.physbeh.2019.02.041
37. Wahlström, V., Januario, L. B., Mathiassen, S. E., Heiden, M., & Hallman, D. M. (2023). Hybrid office work in women and men: do directly measured physical behaviors differ between days working from home and days working at the office? Annals of Work Exposures and Health, 67(9), 1043-1055.
38. Yoo, J.-I., Cho, J., Baek, K.-W., Kim, M.-H., & Kim, J.-S. (2020). Relationship between smartphone use time, sitting time, and fitness level in university students. Exercise Science, 29(2), 170–177. https://doi.org/10.15857/ksep.2020.29.2.170
39. Zavanela, P. M., Crewther, B. T., Lodo, L., Florindo, A. A., Miyabara, E. H., & Aoki, M. S. (2012). Health and fitness benefits of a resistance training intervention performed in the workplace. Journal of Strength and Conditioning Research, 26(3), 811–817. https://doi.org/10.1519/JSC.0B013E318225FF4D
40. Zhang, Q., Miao, L., He, L., & Wang, H. (2022). The Relationship between self-concept and negative emotion: A moderated mediation model. International Journal of Environmental Research and Public Health, 19(16), 2–10. https://doi.org/10.3390/IJERPH191610377
41. Zou, L., Yao, L., Wilson Ansah, E., Bernardo-Filho, M., Codella, R., & Da Cunha De Sá Caputo, D. (2022). Influencing factors of students aged 10-20 non-participating in home physical exercise during the COVID-19 isolation policy period: A cross-sectional study from China. Frontiers in Public Health / 591, 10, 1–14. https://doi.org/10.3389/fpubh.2022.787857