Abstract
The purpose of this study was to determine the effects of different intensities of circuit resistance training on body composition, resting blood pressure and resting metabolic rate of young female adults in Plateau state. A pre-test and post-test group research design was used for the study. Thirty (30) young female adult volunteers were randomly assigned into three groups of low, moderate and high intensity to 12 weeks of circuit resistance training (CRT) (LI, n=10, 29.7+3.04; MI, n=10, 28.6+2.12; HI, n=10, 29.3+2.43 years). The low intensity group exercised at 40% 1 repetition maximum while the moderate and high intensity exercised at 50 – 60% 1 repetition maximum. The exercise was conducted 3 times a week and 30 – 40 minutes per session. The variables measured were percent body fat (%BF), waist-to-hip ratio (WHR), lean body mass (LBM), resting systolic blood pressure (SBP), resting diastolic blood pressures (DBP), and resting metabolic rate (RMR). At the end of the 12-week training period, there was a decrease (p<.05) in the three CRT groups %BF (LI = - 1.8%; MI = -2.4%; MI = -2.9%, (BP) LI = - 6/3, MI = -7/5, HI = -9/6, an increase in LBM (LI = 1.2kg; MI = 3.8kg; HI = 5.1kg), RMR (LI = 34; MI = 81; HI = 112). One way analysis of variance (ANOVA 1) and Scheffe’s post hoc tests were used to find out the significance effects on the physiological variables of the participants. And the F-value of %BF, WHR, BMI, LBW, SBP, DBP and RMR were 20.78, 17.23, 2.58, 5.23, 4.25, 4.75 and 5.16 compared to critical value of 2.37 respectively. The results of the study revealed that the different intensities CRT had significant effects on body composition, resting blood pressure and resting metabolic rate of the participants. On the basis of these findings, it was recommended that: young female adults should train more at moderate or relatively high intensity circuit resistance programme. This would go a long way to generally improve their health and fitness.
TABLE OF CONTENTS
1.0 Introduction
1.1 Background of the
study
1.2 Statement of the
problem
1.3 Research questions
1.4 Purpose of the study
1.5 Research hypotheses
1.6 Significance of the
study
1.7 Delimitation of the
study
1.8 Limitations of the
study
2.0 Review of Related
Literature
2.1 Introduction
2.2 Concept of circuit
resistance training (CRT)
2.3 Effects of different
intensity levels of CRT on body composition
2.4 Effects of different
intensity levels of CRT on blood pressure
2.5 Effects of different
intensity levels of CRT on resting metabolic rate
2.6 Summary
CHAPTER THREE:
3.0 Research Methodology
3.1 Introduction
3.2 Research design
3.3 Population of the
study
3.4 Sample and sampling
techniques
3.5 Research instruments
3.6 Description of the
tests
3.6.1 Height
3.6.2 Weight
3.6.3 Body mass index
3.6.4 Waist-to hip ratio
3.6.5 Percent body fat
3.6.6 Resting blood pressure
3.6.7 Resting metabolic rate
3.7 Training protocols
3.8 Procedure for data
collection
3.8 Research Controls
3.8.1 Research assistance
3.9 Statistical
techniques
4.0 Results and
Discussion
4.1 Introduction
4.2 Results
4.3 Discussion
CHAPTER FIVE:
5.1 Summary
5.2 Conclusion
5.3 Recommendations
5.4 Suggestions for
further study
References
Appendices
CHAPTER ONE: INTRODUCTION
1.0 Background of the
Study
Circuit resistance training (CRT) is a great type of training routine
that offers a number of benefits, especially for those who have a limited time
for workout. Circuit resistance training is the practice of doing exercises
with resistance and moving simultaneously from one station to the next with no
real break in between exercise. It can be designed to increase muscular
strength and power, muscular endurance, flexibility and to a limited extent,
cardio-respiratory endurance. However, the physiological effects depend to a
large extent on the type of circuit that is set up. For example, a circuit
consisting only of weight-resistance exercises produce substantial gains in
strength but only minimal gains in cardio-respiratory endurance (Gettman,
Ayres, Pollock, and Jackson, 1978; Wilmore,Parr, Girandola, Ward, Vodak,
Barstow, Pipes, Romero, and Laslie, 1978).
The physiological effects of circuit resistance training (CRT) onbody
composition, resting blood pressure, and resting metabolic rate (RMR) of
females have been of great interest to exercise scientists, dieticians,
clinicians, coaches, allied sports and health professionals. Since early times,
different kind of training programmes that may also be effective in improving
health and fitness in females is the circuit resistance training (CRT). Corbin
and Lindsey (1994), defined circuit resistance training as a routine of
selected weight exercises or activities performed as possible in a sequence at
circuitous individual stations.
In recent times, circuit resistance training (CRT) has become a popular
and standard practice in research studies and a means to improve health and
fitness profiles of females over the course of training. Thus, circuit
resistance training is one of the training methods used to improve health and
fitness.
Circuit resistance training is being favored by some fitness
specialists and coaches in the training and conditioning of athletes and
non-athletes, to improve their health and fitness.
Body composition is of great interest to coaches and athletes. Body
size influences physical performance in many sports, health and fitness and
appearance in women. Body composition consists of absolute and relative amounts
of muscle, bone, fat tissues, water, minerals and other components of total
body mass (Heyward, 1991). Researchers, in general, refer to body composition
in terms of fat percentage (%BF), fat mass (FM) and fat free mass (FFM), with
fat free mass as body structures excluding fat mass (Wilmore and Costill,
1994). Weight and body composition are directly related to energy balance.
Energy balance is influenced by expenditure from physical activity,
recreational and occupational exercises (Heyward, 1991; Jakicic and Otto,
2006). Studies suggest that regular exercise has positive effect on body
weight, body composition and aging (Aderson&Jakicic, 2009; Heyward, 1991).A
variety of exercise modes benefits body composition, improves health, and
enhance exercise performance. Resistance training helps build fat-free mass as
well as promoting positive changes in body composition (Ucan, 2013)
Body composition is an important component of physical fitness
(Hagsromer, 2007). Body composition is divided into fat mass and fat free mass
of the body (Hoeger, 1998, 2002;Musa, Lawal and Sarkinfawa, 2001). And that
body fat increases with decreases in lean body mass. The focus of this study,
is to find out whether body fat decreases and lean body mass is enhanced. Many
young female adults today are very seriously concernedwith their weight as most
of them are overweight and obese. There has been, therefore, a growing caloric
anxiety around the world as thin standards of beauty and fat ways of living are
emerging. People accumulate fat mass when their caloric intake is higher than
their caloric
expenditure, although a lot of factors like genetics, metabolism,
culture, and lifestyle confound the picture. This is understandable as
overweight and obesity constitute a very serious health problem.
Exercise appears to play a critical role in body weight control
management (Kraemer, Volek, and Clerk, 1999). It’s important to consider the
duration, intensity, and type of exercise (especially CRT) that should be
recommended for weight loss.
It is more important to consider the way in which fat is distributed in
the body than the total body fat to determine the risk of disease. Abdominal
fat has been shownto be very closely associated with disease risk like coronary
heart disease, hypertension and diabetes. Similarly, the waist-to-hip ratio
(WHR) is closely associated with visceral fat. The influence of regional fat
distribution on health is related to the amount of visceral fat present in the
abdominal cavity (Venkateswarlu, 2011).Regional fat distribution is usually
determined in a field setting by using the WHR and young female adults with WHR
values of more than 0.85 are at greater risks of health hazards (Skinner,
2005).
Overweight and obese young female adults are at greater risk of cardio
vascular disease, hypertension, diabetes, cancer, etc.Venkateswarlu (2011),
explained that blood pressure is the forced exerted by blood against the walls
of the blood vessel. The pressure is exerted as the blood is carried from the
heart to all part of the body in blood vessel. Blood pressure is highest when
heart contract during which the blood is pumped into the vessel called
arteries. The force is cause by the pumping action of the heart through the
arteries (McGlynn, 1999; Katch,McArdle and Katch, 1999). High blood pressure is
a killer disease because it does not give any early warning. It increases the
risk of heart diseases, stroke and kidney failure (Venkateswarlu, 2011).
Furthermore, a resting metabolic rate (RMR) is the rate at which the
human body expended calories in order to maintain normal body processes in a
resting state. It measures the number of calories the body requires to maintain
itself at rest and it varies with body composition.RMR constitutes
approximately 67% of the total body calories expenditure. The remainder of
calories expended is through physical activity (23%) and thermal effect of food
(10%) (Nieman, 2007), since RMR constitutes such large proportion of the
constant amount of energy expended, a potential long term increase could
significantly help overweight young female adultsto lose fat mass (FM). A
strong correlation existed between RMR and a person’s amount of fat free mass
(FFM)(Byrne and Wilmore, 2001b). FFM includes the composition of the body
muscle, bone, organ, and connective tissue. One of the most efficient ways of
increasing FFM is through circuit resistance training. However, studies show
that CRT raises RMR significantly more than aerobic training (Dolezal and
Potteiger, 1998; Byrne and Wilmore, 2001b).
Although most research studies have examined the effect of endurance
exercise on weight loss, CRT has recently become an important component of a
successful weight loss programme by helping to preserve FFM and maximizingfat
loss (Osterberg&Melby, 2000). Therefore, it is hypothesized that CRT can
increase a person’s RMR and improve the rate at which FM is lost during
exercise and at rest.
RMR is affected not only by body size and age but also by body
composition. Muscular individuals have higher RMR than obese individuals of the
same weight. This is mainly because fat tissue is less metabolically active
than muscle tissue (Venkateswarlu, 2011).
Many people today are engaged in doing things that do not increase
energy expenditure, and this may be related to all – mortality such as low
quality of life and higher risk of obesity, cardiovascular diseases, low back
pain, diabetes and cancer. People accumulate fat mass when their caloric intake
is higher than their caloric expenditure. Therefore, theaim of this study was
to investigate the effects ofdifferent intensitiesCRT body composition, resting
blood pressures and resting metabolic rate of young female adults.
1.1 Statement of Problem
Recent studies as well as a recent report in time magazine (2010) have
shown convincingly that aerobic centered exercise provides little advantage in
creating real body change. The benefit of exercise are well established but one
major barrier for many is time. It has been proposed that short period
resistance training could play a role in weight control by increasing resting
energy expenditure but the effects if different intensities has not been widely
reported.
Circuit resistance training has often been overlooked as a treatment
for hypertension, primarily because it is known to elevate diastolic blood
pressure during the circuit resistance exercise. However, recent review found
that resistance training does not raise blood pressure level significantly
(Kelley and Kelley, 2000). It was also reported that circuit resistance
training, rather than the traditional repetition strength training, led to a
greater reductions in blood pressure. This was likely to be due to the greater
number of repetitions and reduced recovery utilized with circuit resistance
training. Therefore, there is likely to be greater cardiovascular component to
circuit resistance training.
However, there are controversies over whether high, moderate or low
intensity exercise is more important for stimulating a decrease in body fat
content and blood pressure. But lower exercise intensities work better at
reducing blood pressure than higher intensities (Hagberg, Park and Brown,
2000).
Interest has surged in the use of CRT for improving general health and
fitness. There is a relationship between body composition, blood pressure and
resting metabolic rate. Resting metabolic rate can be influence by body
composition (percent body fat and fat-free weight. The variability in RMR is
predicted by fat-free mass (Kim and Park, 2003). Also body composition can
influence blood pressure.
Unfortunately, findings are not always consistent, and this is likely
attributable to differences in training programmes used in different studies,
the volume and intensity of the training, the rest interval between the
exercises and sets, and the selection of exercise stations can greatly
influence the results of any circuit resistance training programme.
Despite decades of research into the effects of CRT on fat metabolism,
there is still no clear understanding on how exercise helps to regulate FM.
Although, exercise can improves the capacity of muscle to oxidize fat, which
can lead to weight reduction. This study therefore, is to investigate the
effect of different intensity levels of CRT programme has on fat oxidation.
The effects of CRT on blood pressure are varied due largely to
differences in study design and exercise intensity which suggests that more
research is necessary to clearly understand the role of CRT in blood pressure
and weight management. Unfortunately, because of conflicting studies, the
effects of different intensity levels of CRT on body composition, blood
pressure, and RMR in young female adults is still unclear. Therefore, the
thrust of this study is to find outthe effects ofdifferent intensity levels of
CRT on body composition, blood pressure, and RMR in young female adults.
1.3 Research Questions
In the light of the purpose of the study, the following research
questions were raised for this study:
1. What are the effects
ofdifferent intensity levels of CRT on body composition of young adult female
adults?
2. What are the effects
ofdifferent intensity levels of CRT onresting blood pressure of young adult
female adults?
3. What are the effects
ofdifferent intensity levels of CRT on resting metabolic rate of young adult
female adults?
1.4 Purpose of the Study
The main purpose of this study was to determine the physiological
effects of different intensity levels of CRT on body composition, resting blood
pressure, and resting metabolic rate in young females in PlateauState.
Therefore, the thrust of this study was to determine the effects of different
intensity levels of CRT on body composition, blood pressure, and RMR inyoung
females in Plateau State.
This training programme will be more time effective by alternating two
or more resistance exercises that subjects worked different muscle groups of
body parts (upper body, trunk and lower body) alternately called circuit
resistance training. This CRT programme for women was designed to achieve
desired curves such as tone arms, narrow waist and proportioned hips. CRT
programme for women emphasize the lower body because women store fat in the
hips and thigh, while working on the upper body tone
arms and sculpts the torso. The programme also targets the abdominal
region where fat is also accumulated.
Specifically, this study was to assessed and compare:
a. Theeffects of
different intensity levels ofCRT on body composition ofyoung female adults.
b. The effects of
different intensity levels of CRT on blood pressure ofyoung female adults.
c. The effects of
different intensity levels of CRT on resting metabolic rate of young female
adults.
1.5 Hypotheses
For the purpose of this investigation, the following null hypotheses
were formulated and tested.
Major hypothesis
There are no significant effects of different intensity levels of
circuit resistance training on body composition, resting blood pressure and
resting metabolic rate ofadult young females in Plateau State.
Sub-hypotheses
1. There is no
significant effects of different intensity levels of circuit resistance
training on body composition of adult young females in Plateau State.
2. There is no
significant effects of different intensity levels of circuit resistance
training on blood pressure of adult young females in Plateau State.
3. There is no
significant effects of different intensity levels of circuit resistance
training on resting metabolic rate of adult young females in Plateau State.
1.6 Significance of the
Study
The present study was designed to determine the effects of different
intensity levels of circuit resistance training on body composition, resting
blood pressure and resting metabolic rate of young females in Plateau State.
This research would be of great significance in the field of sport
medicine, education, health, sports, engineering and economic of our dynamic
society. The results would be beneficialto coaches, physical educators,
exercise and sports scientists, physical fitness specialists, health
professionals as well as females interested in circuit resistance training
programmes with the knowledge and skills required to successfully plan such
programmes.
This study would serve students of exercise and sport science, physical
and health educationists and other related field as reference guide in creating
CRT programmes. It wouldbe of help to students taking exercise and sport
science and other related courses to identify the best training method to use.
Fitness and exercise specialists found the information on CRT useful in
sensitizing women on fitness issues. The result on this CRT programme would aid
women in making informed decisions on fitness and weight reduction issues.
Young femaleswith well informed decisions would promote their fitness and
health status, the fitness of their families and that of the community in
general.
The study would also be of help to physical and health education
teachers to have deeper understanding of CRT. By this study, teachers, fitness
instructors, coaches, exercise and sport science specialist would come up with
easier and more powerful programmes to improve health, fitness and sport
performance. The study would be of great help for females who have tight
schedule and may be able to dedicate their time for this short duration exercise,
thereby producing significant improvement and greater adherence to training
programme for health and fitness.
The results of this study unveiled those resistance exercise beliefs by
females that had over the years, subjected females to health and fitness
disadvantage as females have always been victim of cultural and traditional
ways of life beliefs. Exposure to such training would influence young females
to resist those “old life’s tale”(beliefs that cannot be proved scientifically)
that negatively affect their health and fitness and imbibe acceptable fitness
exercises that would promote the body health and fitness.
In the same vein, the outcome of the study would aid young females to
take informed decisions against fallacious beliefs about CRT exercise during
their fitness programme, as most of these beliefs are “old fashion” and cannot
be authenticated.
The result of the study added to the pool of existing researches, and serve as reference materials for exercise specialists, fitness instructors, physical educators and health educators when they are planning workshops or seminars for their clients. The study would also benefit and help future researchers as their guide. It can also open in development of this study.
Department | Education |
Project ID Code | EDU0503 |
Chapters | 5 Chapters |
No of Pages | 47 pages |
Reference | YES |
Format | Microsoft Word |
Price | ₦4000, $15 |
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Contact Us On | +2347043069458 |