The effect of four weeks' strength and flexibility training on calisthenics beginners
Ikpah, Richard Patrick (2022)
Avaa tiedosto
Lataukset:
2022
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Julkaisun pysyvä osoite on
https://urn.fi/URN:NBN:fi:amk-2022122631473
https://urn.fi/URN:NBN:fi:amk-2022122631473
Tiivistelmä
The purpose of this research was to study the effect of four weeks’ calisthenics-based strength and flexibility exercises on increasing upper-body muscular strength and lower-body flexibility of calisthenics beginners. The calisthenics upper-body strength exercises includes progressive push-up and pull-up, while the lower-body flexibility stretches targets hip adductor muscles and hamstring flexibility.
Single case experimental design was used to study the effect of calisthenics training program on nine participants, consisting of six male and three female students with different sports background excluding calisthenics. Prior to the training intervention, a pre-test was conducted on the participants. The test included: a maximum number of repetitions of pull-up and push-up, a hip abductor goniometer test, and a hamstring sit and reach test. After the training intervention, a post test was conducted with the same attributes used on the pre-test. The training intervention was studied by analysing the results with descriptive statistics.
The study suggests that progressive push-up and pull exercises can substantially improve upper-body strength of calisthenics beginners. Whereas, The lower extremity flexibility result shows that the hip abduction exercises improves the hip ROM of both the participants' right and left legs during this four weeks of training. Lastly, the evidence of the hamstring test shows a slight improvement among the participants after four weeks of training.
Single case experimental design was used to study the effect of calisthenics training program on nine participants, consisting of six male and three female students with different sports background excluding calisthenics. Prior to the training intervention, a pre-test was conducted on the participants. The test included: a maximum number of repetitions of pull-up and push-up, a hip abductor goniometer test, and a hamstring sit and reach test. After the training intervention, a post test was conducted with the same attributes used on the pre-test. The training intervention was studied by analysing the results with descriptive statistics.
The study suggests that progressive push-up and pull exercises can substantially improve upper-body strength of calisthenics beginners. Whereas, The lower extremity flexibility result shows that the hip abduction exercises improves the hip ROM of both the participants' right and left legs during this four weeks of training. Lastly, the evidence of the hamstring test shows a slight improvement among the participants after four weeks of training.