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

Öz

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

Anahtar Kelimeler

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

AQUA-PILATES EXERCISES IMPROVES SOME PHYSICAL FITNESS PARAMETERS OF HEALTHY

Öz

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

Anahtar Kelimeler

• Pilates, Aqua Pilates, Deep Water Exercises, Physical Fitness

Kaynakça

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