2-THE EFFECTS OF A 12-WEEK STEP-AEROBIC AND PILATES EXERCISE PROGRAM ON THE PHYSICAL PARAMETERS OF SEDENTARY WOMEN

Öz

This study was conducted to investigate the effects of a 12-week step-aerobic and Pilates exercise program on the body composition of sedentary women. Its sample included 27 sedentary women who had no health problems, a mean age of 27.59±7.58 years and a mean height of 162.96±4.68 centimeters. They participated voluntarily and did 1.5 hours of step-aerobic and Pilates exercises at moderate intensity 3 days a week for 12 weeks. They did step-aerobic exercises for 1 hour and Pilates exercises for 30 minutes. Pre-test measurements were taken one day before the exercise program started, and the post-test measurements were taken two days after the exercise program ended. These physical parameters were measured: height, weight, respiration, flexibility, skin-fold thickness, waist and hip circumference. The measurements were intended to determine parameters such as respiratory function, flexibility levels, body fat percentages BFP and body mass indexes BMI of participants and also to determine changes after exercise. SPSS 22.0 software was used for the statistical analysis of the data. Descriptive statistics were used for determining distributions, and the paired samples t-test was used when the difference between the first and last measurements was determined. The results are presented as means and standard deviations. A p-value of p

Anahtar Kelimeler

• Step-aerobics,Pilates,sedentary women

Kaynakça

1. Marangoz, I., Aktug, ZB., Top, E., Seyin Eroglu, H., & Akil, M. (2016). The comparison of the pulmonary functions of the individuals having regular exercises and sedentary individuals. Biomedical Research, 27: 2.
2. Civar, S., Özer, K., Aktop, A. (2002). Üniversiteli Sporcularda Beden Kompozisyonunun Belirlenmesinde Biyoelektrik İmpedans ve Antropometrik Eşitliklerin Geçerliliklerinin İncelenmesi. 7.Uluslararası Spor Bilimleri Kongresi, 27-29 Ekim, Antalya.
3. Zorba, E., Ziyagil, M.A. (1995). Beden Eğitimi ve Spor Bilimcileri İçin Vücut kompozisyonu ve Ölçüm Metodları. Epek Ofset, Trabzon.
4. Anderson, E., Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry, 4:1-4.
5. Cox, R.H., Zhan, L., Yijun, Q. (1996). Psychological skills of elite Chinese athletes, International Journal of Sport Psychology, 27(2): 123-132.
6. Daşkapan, A., Tüzün, E.H., Eker, L. (2005). Relationship between physical activity level and health related quality of life among university students. Saudi Med J., 26(6): 1026-1028.
7. Gerra, G., Zaimovic, A., Zambelli, U., Timpano, M., Reali, N., Bernasconi, S., Brambilla, F. (2000). Neuroendocrine responses to psychological stress in adolescents with anxiety disorder. Neuropsycobiology, 42: 82-92.
8. Gillison, F.B., Skevington, S.M., Sato, A., Standage, M., Evangelidou, S. (2009). The effects of exercise interventions on quality of life in clinical and Healthy populations; a meta-analysis. Social Science and Medicine, 68: 1700-1710.

9. Hacker, E. (2009). Exercise and quality of life: Strengthening the connections. Clinical Journal of Oncology Nursing, 13(1): 31-39.
10. Laforge, R.G., Rossi, J.S., Prochaska, J.O., Velicer, W.F., Levesque, D.A., McHorney, C.A. (1999). Stage of regular exercise and health- related quality of life. Prev Med., 28(4): 349-360.
11. Lantz, C.D., Hardy, C.J., Ainsworth, B.E. (1997). Social physique anxiety and perceived exercise behaviours. Journal of Sport Behavior, 20(1): 83-93.
12. Netz, Y., Wu, M.J., Becker, B.J., Tenenbaum, G. (2005). Physical activity and psychological well- being in advanced Age: A meta- analysis of intervention studies. Psychology and Aging, 20(2): 272-284.
13. Norris, R.R., Carrol, D., Cochran, R. (1992). The effect of physical activity and exercise training on psychological stress and well-being in adolescent population. Journal of Psychosomatic Research, 36: 55-65.
14. O’Conner, P.J., Petruzzello, S.J., Kubitz, K.A., Robinson, T.L. (1995). Anxiety responses to maximal exercise testing. British Journal of Sport Medicine, 29(2): 97-102.
15. Papavasiliou, K.A. (2010). Exercise and Quality of Life: Trakya Üniversitesi Tıp Fakültesi Dergisi, 27 (Suppl. 1): 54-56.
16. Riise, T., Moen, B.E., Nortvedt, M.W. (2003). Occupation, lifestyle factors and health-related quality of life: The Hordaland Health Study. J Occup Environ Med, 4(3): 324-332.
17. Clearly, M.L., Moffatt, R.J., Knutzen, M.K. (1984).The effects of two-three day-week aerobic dance program on maximal oxygen uptake. Research Quarterly For Exercise and Sport, 55(2):172-174.
18. Dowdy, B.D., Cureton, K.J., DuVal, H.P., Ouzts, G.H. (1985). Effects of aerobic dance on physical work capacity, cardiovascular function and body composition of middle aged women. Research Quarterly For Exercise and Sport, 56(3):227-233.
19. Eickhoff, J., Thorland, W., Ansorge, C. (1983). Selected physiological and psychological effects of aerobic dancing among young adult women. Journal of Sports Medicine and Physical Fitness, 23:273-280.
20. Garber, E.C, Mc Kinney, S.J., Carleton, R.A. (1992). Is aerobic dance an effective alternative to walk-jog exercise training? The Journal of Sports Medicine and Physical Fitness, 32:136-141.
21. Milburn, S., Butts, K.N. (1983). A comparison of the training responses to aerobic dance and jogging in college females. Medicine and Science in Sports and Exercise, 15(6):510-513.
22. Williford, N.H., Blessing, D.L., Barksdale, M.J., Smith, F.H. (1988). The effects of aerobic dance training on serum lipids, lipoproteins and cardiopulmonary function. The Journal of Sports Medicine and Physical Fitness, 28(2):151-157.
23. Zorba, E., Yaman, R., Yıldırım, S., Saygın, Ö. (2000). 18-24 yaş grubu sedanter kadın öğrencilerde 8 haftalık step uygulamasının bazı fiziksel uygunluk ve antropometrik değerlere etkisi. 1. Gazi Beden Eğitimi ve Spor Bilimleri Kongresi, Ankara.
24. Köksal, F., Koruç, Z., Kocaekşi, S. (2006). 8 haftalık step-aerobik dansına katılımın kadınlarda fiziksel benlik algısı üzerine etkisi. 9. Uluslararası Spor Bilimleri Kongresi, Muğla, p:1033-1035.
25. Latey, P. (2001). The pilates method: History and philosophy. Journal of Bodywork and Movement Therapies, 5(4): 275-282.
26. Selby, A. (2002). Pilates for Pregnanc. Harper Collins Publishers Ltd., London.
27. Souza, M.S., Vieira, C.B. (2006). Who are the people lookling for the plates method. Journal of Bodywork and Movement Therapies, 10: 328-334.
28. Kurt, S., Hazar, S., İbiş, S., Albay, B., Kurt, Y. (2010). Orta yaş sedanter kadınlarda sekiz haftalık stepaerobik egzersizinin bazı fiziksel uygunluk parametrelerine etkilerinin değerlendirilmesi. Uluslararası İnsan Bilimleri Dergisi, 7(1): 665-674.
29. Şimşek, D., Katırcı, H. (2011). Pilates Egzersizlerinin Postural Stabilite ve Spor Performansı Üzerine Etkileri: Sistematik Bir Literatür İncelemesi. Niğde Üniversitesi Beden Eğitimi ve Spor Bilimleri Dergisi, 5(2).
30. Arslan, F., Çakmaçı, E., Taşkın, H., Çakmacı, O., İsmet, C.G. (2012). Evaluation of the effects of pilates mat exercise program on some fitness parameters and weight loss of middle aged perimenopausal sedantary women. Niğde Üniversitesi Beden Eğitimi ve Spor Bilimleri Dergisi, 6: 24-33.
31. Tortop, Y., Ön, B.O., Öğün, E.S. (2010). Bayanlarda 12 hafta uygulanan step-aerobik egzersiz programının bazı fiziksel uygunluk parametreleri üzerine etkisi. Selçuk Üniversitesi Beden Eğitimi ve Spor Bilim Dergisi, 12: 91-7.
32. Kafkas, M.E., Açak, M., Karademir, T. (2009). 12 haftalık düzenli aerobik ve direnç egzersizlerinin orta yaş erkekler ve kadınların vücut kompozisyonları üzerine etkisi. Niğde Üniversitesi Beden Eğitimi ve Spor Bilimleri Dergisi, 3: 178-83.
33. Segal, N.A., Hein, J., Basford, J.R. (2004). The Effects of pilates training on flexibility and body composition: an observational study. Arch Phys Med Rehabil., 85: 1977-81.
34. Sekendiz, B., Altun, Ö., Korkusuz, F., Akın, S. (2007). Effects of pilates exercise on trunk strength, endurance and flexibility in sedentary adult females. J Bodywork Mov Ther., 11: 318- 26.