Investigation The Effects Of 6 Weeks Pilates Exercises On .
Turkish Journal of Sport and Year: 2016 - Volume: 18 - Issue: 1 - Pages: 127-131DOI: 10.15314/tjse.83415ISSN: 2147-5652Investigation the effects of 6 weeks pilates exercises onbiomotorical variables and self-esteem scores of youngwomenOzhan BAVLI, Ozlem KOYBASISchool of Physical Education and Sport, Çanakkale Onsekiz Mart University, Çanakkale, Turkey.Address Correspondence to Ö. Bavlı, e-mail; ozhanbavli@hotmail.comAbstractPurpose of this study was the investigate the effects of six weeks mat based pilates exercise on biomotirical variables and selfesteem of young women. Totally 22 women (mean age; 20.1 2.2 year) participated in to the study voluntary. Participantsdivided into the two groups (pilates:10, control: 12) randomly. Pilates group did pilates exercise for six weeks. Control groupdid nothing. Pretests and post tests measurements of body height, body weight, flexibility, balance, abdominal strength andself esteem performed. SPSS used for analysis. Analysis showed that there were statistical findings (p 0.05) on pretest and posttest measurements of pilates group of flexibility, abdominal strength, and self esteem variables (p 0.05). When comparison themeasurement pretest and post test differences of two groups, there was a statistical differences about flexibility, balance, andabdominal strength. According to findings it is possible to say that six weeks of pilates exercise is the proper exercise type foryoung girls. Also it can be advice that for positive effecting to self esteem pilates works were preferable exercise methods foryoung women.Keywords: Pilates, exercise, women, bio motor, self esteem.INTRODUCTIONBecause of the technological developmentinactivity became the one of the major reason ofhealth problems. Day by day people spent most oftheir time by sitting.Experts advised andencouraged to people doing daily physical activityto reduce the risk of health problems. There aremany types of exercise which help physicalcondition fit but people may don’t prefer participateregularly most of them because of the including longduration or heavy loading of exercise. Researchersalso noticed that while regular exercise can improvephysical fitness (16), the more intense the exercisethe more injury will occur (15). Especially younggirls may more affected by that situation because ofthe strength and endurance performance ifcompared with the adults. Enjoyable and properexercise types needs to advice to young girls.Thanks to Joseph Humbertus Pilates (1880-1967)who described pilates exercise method, nowadaysover million participants prefer doing that exerciseworldwide (7).Pilates is an exercise protocol to enhancemuscular strength, flexibility, and endurance whileit also improved bodily concentration and balance(12). The exercises can be carried in two differentways namely Pilates mat work and the use of Pilatesapparatus. (27). Pilates exercises did positive effectson flexibility, balance, muscular strength rs also advised it to adults because of its’benefits (24, 35). Effects of pilates workouts onyoung girls are still unclear. There are many studiesin literature that investigated the effects of regularexercises on psychological parameters but thereweren’t any findings about the effects of pilatesworkouts on self-esteem. Especially effects of shortterm pilates workouts on young girls needs toinvestigation. Because of this problem, this studydecided to perform.MATERIALS & METHODParticipants; Totally twenty two femaleuniversity students average ages 20.10 2.27 yearswere participated in to the study voluntary.Inclusion criteria were being between the ages of 18-
Bavli and Koybasi, 201625 years, without any health problems and neverhad a pilates courses before. Exclusion criteria werelack of full participation in training activities, historyof previous muscle injury for a period of 6 weeks.All participants signed an informed consent formbefore the beginning of the study.Procedure; Study designed a single blind,randomized control trail. Students are invited toselection after the announcement for the study,Participants who had inclusion criteria divided intwo groups that Pilates group (n 10) and Controlgroup (n 12) randomly.Pilates group performed two sessions per weekof mat based pilates exercises (one hour per session).The exercise intensity was followed as described byGorji et al. 2014 and Pilates courses were led by anIPF certificated mat Pilates instructor. Control groupdid not participate in any activity during study.Control group was instructed to don’t participatenew exercise program. Abdominal strength,flexibility, static balance and self-esteem variableswere evaluated at baseline and after six weeks oftraining.Measurements; Abdominal strength evaluated byusing one minute sit-up test (11). After one trial,number of sit-up performance recorded. Flexibilityevaluated by using standard sit-and-reach test afterthree trial best distance was recorded (2) Staticbalance was evaluated using the single-leggedFlamingo balance test. One minute of stance wasperformed and the number of falls were countedand used as a measure of postural balance (10).score was made. Self-esteem levels are rated ashaving a high (70-100), middle (30-69) or low (0-30)point on the Scale (39). In this study, Cronbach'swas .72.Statistical analysis; All data are expressed asmean and Standard Deviations (SD) and areanalyzed using SPSS statistical program to calculatethe means and SD of the values collected. Thedifferences between two groups are examined by anindependent t-test. Using paired t-tests, the groupsare compared before and after the exercises. ForP 0.05 is considered statistically significant in theinterpretation of our results.RESULTSThe physical characteristics of both groups arepresented in Table 1. According to table totally 22participant attempted in to the study and theiraverage ages, body height and body weight were20.10 2.27 years, 159.63 6.97 cm, 56.63 8.13 kgfound respectively.Table 1. Demographic characteristics of participants(Mean SD).GroupsAge (year)Height (cm)Weight (kg)18.4 0.52158.43 7.1155.21 6.77Control (n:12)21.5 2.20160.63 6,9957.8 9.24Total (n:22)20.10 2.27159.63 6.9756.63 8.13Pilates (n:10)Table 3. Pre-test and Post-test differences of groups(Mean SD).VariablesSelf-esteem evaluated by using CoopersmithSelf-esteem Inventory –short form which wasdeveloped by Stanley Coopersmith (1967) andadapted in to Turkish by Tufan & Turan (1987) (39).The questionnaires consisted of 25 sentences withthe options‘like me’ (1 point) or ‘not like me’ (0point). Answers multiplied with 4 and self-esteemFlexibility (cm)Static balance (trial)Abdominal strength (repetition)Self esteemBMI (kg/m2)GroupsPilates5.7 6.9*-0.1 0.315.7 5.6*9.2 11.7-0.1 0.4Control0.6 1.4-0.3 0.62.1 3.10.1 16.20.1 0.5* Significant differences at p 0.05 level between two groupsTable 2. Pre-test and post test measurements of groups (Mean SD).VariablesFlexibility (cm)Static balance (trial)Abdominal strength (repetition)Self esteemBMI (kg/m2)PilatesPre-test21.6 7,21.1 0.3218.9 7.176.4 10.522.1 2.8ControlPost-test27.3 8.6*1 0.134.6 8.2*85.6 6.1*22.1 2.5Pre-test21.4 5.51.4 0.628.1 12.972.3 15.522.3 2.2Post-test22.1 6.11.09 0.230.2 14.1*72.3 16.122.3 2.2* Significant differences at p 0.05 level between pre-test and post-testTurk J Sport Exe 2016; 18(1): 127-131 2016 Faculty of Sport Sciences, Selcuk University128
Bavli and Koybasi, 2016Findings about mean values of pre-test andpost-test measurements showed at Table 2. After sixweeks of trainings flexibility performance of pilatesgroup was significantly increased from 21.6 7.2 cmto 27.3 8.6 cm. Paired t-test analysis proved that thischange was statistically different (t -2.588; p nce of control group was no significant.Abdominal strength of pilates group wassignificantly increased from 18.9 7.1 repetition to34.6 8.2 repetition. Paired t-test analysis proved thatthis change was statistically different (t -8.837; p 0.01). Beside abdominal strength of control groupwas significantly increased from 28.1 12.9 repetitionto 30.2 14.1 repetition. This change was statisticallydifferent (t -2.359; p 0.03). Another importantfinding was about the self-esteem scores of pilatesgroup. It was significantly increased from 76.4 10.5to 85.6 6.1. Analysis also proved that this changewas statistically different (t -2.469; p 0.03).Pre-test and Post-test differences of groupsshowed at Table 3. According to table importantfindings were about the flexibility and abdominalstrength. T-test analysis proved that differences thepre-test and post-test flexibility performance ofgroups was significantly difference. When comparedwith the pilates group to control group, after sixweeks of training periods, pilates group wasstatistically changed in flexibility performance(t:2.447 p:0.02). Analysis also proved that whencompared with the pilates group to control group,after six weeks of training periods, pilates group wasstatistically changed in abdominal strengthperformance (t:2.447 p:0.02). Though self-esteemscores of pilates group were changed during thetraining period there wasn’t any statistical findingwhen compared with the control group.DISCUSSIONPilates workouts became increasingly popularin community. This popularity makes curiosity theresearcher to investigate this new exercise model.There were many studies which were investigatedeffects of different work load pilates training ondifferent populations reported by Şimşek & Katırcı(37) and Cancela et al. 2014 (6). One of ce in this study. After the six weekstraining period flexibility performance of the pilatesgroup was statistically improved. There were manystudies in literature reported that pilates exerciseshad positive effect on flexibility performance.Turk J Sport Exe 2016; 18(1): 127-131 2016 Faculty of Sport Sciences, Selcuk University(8,13,22,26,29,30,31). Primarily aim of Pilatesexercises was the increasing the flexibility andstrength of the body as known by the practitioners. Itmay due to having long duration stretching exercisesof the abdominal and leg muscles, as a parallel withthe previous studies flexibility performance was oneof the improved variables as found in this study.Pilates exercises also reported by researcher thatregular pilates work outs had positive effects onmuscle endurance (28,29,32,33). Similar with theprevious studies, in this study abdominal strengthwas statistically improved after six week pilatesworkouts. Because of the pilates workouts performin a series of repetitive, high-low-impact muscularendurance exercises by using abdominal muscles,that exercises mainly effected to abdominal muscleendurance and flexibility.One of the investigated variables in this studywas the static balance performance. After six weeksof training periods there wasn’t any statisticalchanging for balance performance. Literature hastwo answers for his situation. Some findingsreported by previous researcher that pilatesworkouts has no effect on balance (4,20) but some offindings showed that plates improved balanceperformance (3,23,34). Those differences may causeof the different ages of the study groups and thedifferent duration of the pilates periods. Especially12 weeks of pilates work outs improved the balanceperformance as showed by Mokhtari et al. (23).While biomotorical benefits of pilates exercisesreported by the researcher, its’ also effects onpsychological parameters reported in literature.Participating in to regular physical activity haspositive effect on self-esteem, self-confident, anxietyand depression reported by scientists (5,36,40).Recent study found that as the similar the previousstudies self-esteem scores of pilates group werestatistically improved. We believe that this chancingmay cause the positive improvement ofphysiological parameters.In this study we did not find any statisticalchanging about Body Mass Index (BMI) ofparticipants. Previous studies reported similarfindings as we found. Researcher noticed that shortterm plates workouts (4-8 weeks) statistically has noeffects on BMI (1,14,17,19,32). On the other handwhen periods of pilates exercises performed morethan 8 weeks BMI scores effected positively asnoticed by researcher (9, 38).129
Bavli and Koybasi, 2016Pilates exercise program for six weeks has apositive effect on flexibility, abdominal musclestrength and self-esteem. According to findings it ispossible to say that six weeks of mat based pilatesexercises were proper physical activity type foryoung girls.12. Emerya KDS, S. J. M., Ann Côtéa, Julie N., The effects of aPilates training program on arm–trunk posture andmovement. Clinical Biomechanics, 2010: 25: 124-130.ACKNOWLEDGMENT14. Erkal A, Arslanoğlu C, Reza B, Şenel Ö. Effects of eight weekspilates exercises on body composition of middle agedsedentary women. Ovidius University Annals, Series PhysicalEducation & Sport/Science, Movement & Health, 2011; 11(1):86-89.We would like to thank to students of theÇanaklae Onsekiz Mart University for joined into thestudy voluntary. Also we would like thank toPhysical Education and sport department to providedance saloon for performing pilates exercises.REFERENCES1.Abramaviciûté V, Zaicenkoviené K, Sujeta A, The InfluenceOf Pilates Exercıse On Women's Anthrophometry Indıces,Core Muscle Performance And Heart Rate Changes DuringThe Sessıon. Education. Physical Training Sport, 2013; 89: 5-11.2.American College of Sports Medicine. Guidelines for exercisetesting and prescription (6th ed.). Baltimore, MD: LippincottWilliams & Wilkins, 2000.3.Babayigit IB, Ozdemir RA, Evin R, Irez SG, Korkusuz F.Integrating Pilates exercise into an exercise program for 65 year-old women to reduce falls. Journal of Sports Science andMedicine, 2011; 10; 105- 111.4.Caldwell K, Harrison M, Adams M, Triplett NT, Effect ofPilates and taiji quan training on self-efficacy, sleepquality,mood, and physical performance of college students. Journalof Body work and Movement Therapies, 2009: 13; 155–163.5.6.7.8.9.Calfas KJ, Taylor WC, Effects of Physical Activity onPsychological Variables in Adolescents. Pediatric ExerciseScience, 1994; 6: 406-423.Cancela JM, Oliveira IM, Fuentes GR. Effects of pilates methodin physical fitness on older adults. A Systematic Review. EurRev Aging Phys Act, 2014; 11: 81–94.Chang Y. Grace under pressure. Ten years ago, 5,000 peopledid the exercise routine called Pilates. The number now is 5million in America alone. But what is it, exactly? Newsweek,2000; 135: 72-73.Chinnavan E, Gopaladhas S, Kaikondan P. Effectiveness ofPilates training in improving hamstring flexibility of footballplayers. Bangladesh Journal of Medical Science, 2015; 14(3):265-269.13. English T, Howe K. the effect of pilates exercise on trunk andpostural stability and throwing velocity in college Q3 baseballpitchers: Single Subject Design. N Am J Sports Phys Ther,2007; 2: 8–19.15. Fıinch C, Cassell E. The public health impact of injury duringsport and active recreation. Journal of Science and Medicine inSport, 2006; 9: 490-497.16. Finch C, Owen N, Price R. Current injury or disability as abarrier to being more physically active. Medicine and Sciencein Sports and Exercise, 2001; 33: 778-782.17. Fourie M, Gildenhuys GM, Shaw I, Shaw BS, Toriola AL,Goon DT. Effects of a mat pilâtes programme on bodycomposition in elderly women. The West Indian MedicalJournal, 2013; 62(6): 524-528.18. Herrington, L., Davies, R., The influence of Pilates training onthe ability to contract the transversus abdominus muscle inasymptomatic individuals. Journal of Bodywork andMovement Therapies, 2005; 9(1): 52-57.19. Jago R, Jonker ML, Missaghian M, Baranowski T, Effect of 4weeks of Pilates on the body composition of young girls.Preventive Medicine, 2006; 42 : 177 – 18020. Kloubec JA. Pilates for improvement of muscle endurance,flexibility, balance, and posture. Journal of Strength andConditioning Research, 2010; 24(3): 661–667.21. Kuo YL, Tully EA, Galea MP. Sagittal spinal posture afterPilates-based exercise in healthy older adults. Spine, 2009;34(10): 1046-1051.22. Mıkalačkı M, Emeše M, Čokorılo N, Korovljev D, RuızMontero PJ. Analysis of the effects of a pilates program on theflexibility of women. Facta Universitatis : Physical Educationand Sport, 2012: 10(4, Special Issue): 305 – 309.23. Mokhtari M, Nezakatalhossaini M, Esfarjani F, The effect of12-week pilates exercises on depression and balanceassociated with falling in the elderly. Procedia - Social andBehavioral Sciences, 2013; 70: 1714 – 1723.24. Muscolino J, Cipriani S. Pilâtes and the "powerhouse"- I.Journal of Bodywork and Movement Therapies, 2003; 8: 15-24.Cristóbal RV, Alacid F, Ros FE, Muyor JM, Miñarro P[L, Theeffects of 16-weeks pilates mat program on anthropometricvariables and body composition in active adult women after ashort detraining period. Nutr Hosp, 2015; 31(4): 1738-1747.25. Gorji NE, Habibian M, Farzanegi P. 8 weeks pilates trainingeffects on fetuin-a levels and anthropometric indicators insedentary overweight women. International Medical Journal,2014; 21(6): 548 – 551.10. Deforche B, Lefevre J, De BI, Hills AP, Duquet W, Bouckaert J.Physical Wtness and physical activity in obese and nonobeseFlemish youth. Obes Res, 2003; 11: 434–441.26. Otto R, Mary Y, Kathleen M, Jaclyn M, Anthony V, Andrea L,Michael L, John W. The effect of 12 weeks of pilates vs.resistance training on trained females. Med Sci Sports Exerc,2004; 36(5): 356-357.11. DiNucci J, McCune D, Shows D. Reliability of a modificationof the health – related physical fitness test for use withphysical education majors. Research Quarterly for Exerciseand Sport, 1990: 61: 20-25.Turk J Sport Exe 2016; 18(1): 127-131 2016 Faculty of Sport Sciences, Selcuk University27. Owsley A. An introduction to clinical Pilates. Athlet TherToday, 2005; 10(4): 19-25.130
Bavli and Koybasi, 201628. Rogers K, Gibson AL, Eight-Week Traditional Mat PilatesTraining-Program Effects on Adult Fitness Characteristics,Research Quarterly for Exercise and Sport, 2009; 80(3): 569-574.35. Stanko E. The role of modified Pilâtes in women's healthphysiotherapy. Journal of the Association of CharteredPhysiotherapists in Women's Health, 2002; 90: 21-32.29. Rogers KV, Gibson AL. Effects of an 8-week mat pilatestraining program on body composition, flexibility, andmuscular endurance. Med Sci Sports Exerc, 2006; 38(5): 279280.36. Sung PM, Soon KM. Effects of yoga exercise program onresponse of stress, physical fitness and self-esteem in themiddle-aged women. Korean Journal of Adult Nursing, 2014;26(1): 22-33.30. Schroeder JM., Crussemeyer JA., Newton SJ. Flexibility andHeart Rate Response to an Acute Pilates Reformer Session.Medicine Science in Sports Exercise, 2002: 34(5): 258-263.37. Şimşek D, Katırcı H. The Influence of pilates exercises onpostural stability and sports performance: a systematic reviewof the literature. Nigde University Journal of PhysicalEducation and Sport Sciences, 2011: 5(2): 58-70.31. Segal NA, Hein J, Basford JR. The effects of pilates training onflexibility and body composition: an observational study. ArchPhys Med Rehabil, 2004: 85(12): 1977-1981.32. Sekendiz B, Altun Ö, Korkusuz F, Akın S. Effects of pilatesexercise on trunk strength, endurance and flexibility insedentary adult females. Journal of Bodywork and MovementTherapies, 2007; 11: 318–326.33. Sewright K, Martens DN, Axtell RS, Rinehardt KF, Effects of 6weeks of pilates mat training on tennis serve velocity,muscular endurance, and their relationship in collegiate tennisplayers. Med Sci Sports Exerc, 2004; 36(5): 167-171.34. Smith K, Smith E. Integrating Pilates-based core strengtheninginto older adult fitness programs implications for practice.Topics in Geriatric Rehabilitation, 2005; 21(1):17-67.Turk J Sport Exe 2016; 18(1): 127-131
divided into the two groups (pilates:10, control: 12) randomly. Pilates group did pilates exercise for six weeks. Control group did nothing. Pretests and post tests measurements of body height, body weight, flexibility, balance, abdominal st
May 02, 2018 · D. Program Evaluation ͟The organization has provided a description of the framework for how each program will be evaluated. The framework should include all the elements below: ͟The evaluation methods are cost-effective for the organization ͟Quantitative and qualitative data is being collected (at Basics tier, data collection must have begun)
Silat is a combative art of self-defense and survival rooted from Matay archipelago. It was traced at thé early of Langkasuka Kingdom (2nd century CE) till thé reign of Melaka (Malaysia) Sultanate era (13th century). Silat has now evolved to become part of social culture and tradition with thé appearance of a fine physical and spiritual .
On an exceptional basis, Member States may request UNESCO to provide thé candidates with access to thé platform so they can complète thé form by themselves. Thèse requests must be addressed to esd rize unesco. or by 15 A ril 2021 UNESCO will provide thé nomineewith accessto thé platform via their émail address.
̶The leading indicator of employee engagement is based on the quality of the relationship between employee and supervisor Empower your managers! ̶Help them understand the impact on the organization ̶Share important changes, plan options, tasks, and deadlines ̶Provide key messages and talking points ̶Prepare them to answer employee questions
Dr. Sunita Bharatwal** Dr. Pawan Garga*** Abstract Customer satisfaction is derived from thè functionalities and values, a product or Service can provide. The current study aims to segregate thè dimensions of ordine Service quality and gather insights on its impact on web shopping. The trends of purchases have
Chính Văn.- Còn đức Thế tôn thì tuệ giác cực kỳ trong sạch 8: hiện hành bất nhị 9, đạt đến vô tướng 10, đứng vào chỗ đứng của các đức Thế tôn 11, thể hiện tính bình đẳng của các Ngài, đến chỗ không còn chướng ngại 12, giáo pháp không thể khuynh đảo, tâm thức không bị cản trở, cái được
Le genou de Lucy. Odile Jacob. 1999. Coppens Y. Pré-textes. L’homme préhistorique en morceaux. Eds Odile Jacob. 2011. Costentin J., Delaveau P. Café, thé, chocolat, les bons effets sur le cerveau et pour le corps. Editions Odile Jacob. 2010. Crawford M., Marsh D. The driving force : food in human evolution and the future.
Le genou de Lucy. Odile Jacob. 1999. Coppens Y. Pré-textes. L’homme préhistorique en morceaux. Eds Odile Jacob. 2011. Costentin J., Delaveau P. Café, thé, chocolat, les bons effets sur le cerveau et pour le corps. Editions Odile Jacob. 2010. 3 Crawford M., Marsh D. The driving force : food in human evolution and the future.
