EFFECTS OF YOGIC TRAINING AEROBIC TRAINING AND DETRAINING ON HEALTH RELATED PHYSICAL FITNESS OF COLLEGE MALE STUDENTS

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1 EFFECTS OF YOGIC TRAINING AEROBIC TRAINING AND DETRAINING ON HEALTH RELATED PHYSICAL FITNESS OF COLLEGE MALE STUDENTS A Thesis submitted to the Pondicherry University in partial fulfillment of the requirement for Award of the Degree of DOCTOR OF PHILOSOPHY IN PHYSICAL EDUCATION Submitted by SURESH C. Under the Guidance of Dr. D.SAKTHIGNANAVEL Professor and Head DEPARTMENT OF PHYSICAL EDUCATION AND SPORTS PONDICHERRY UNIVERSITY PUDUCHERRY INDIA SEPTEMBER 2011

2 Dedicated to My Family & Friends

3 APPROVED BY Signature of the Supervisor (D. SAKTHIGNANAVEL)

4 Dr. D. SAKTHIGNANAVEL, M.A., M.P.Ed., M.Phil., Ph.D., Professor and Head, Department of Physical Education and Sports, Pondicherry University, Puducherry CERTIFICATE This is to certify that the thesis entitled EFFECTS OF YOGIC TRAINING AEROBIC TRAINING AND DETRAINING ON HEALTH RELATED PHYSICAL FITNESS OF COLLEGE MALE STUDENTS submitted by C. SURESH is a record of original and independent work done by the candidate during the period of study under my supervision and guidance. This dissertation has not formed the basis for the award of any Degree, Diploma, Associateship and fellowship of similar title of any university or institution. (D. SAKTHIGNANAVEL) Guide Place: Puducherry Date: ii

5 Mr. C.SURESH. Ph.D. Scholar, Department of Physical Education and Sports, Pondicherry University, Puducherry DECLARATION I hereby declare that the thesis entitled, EFFECTS OF YOGIC TRAINING AEROBIC TRAINING AND DETRAINING ON HEALTH RELATED PHYSICAL FITNESS OF COLLEGE MALE STUDENTS being submitted to the Pondicherry University, in partial fulfillment of the requirement for the award of the degree of Doctor of Philosophy in Physical Education in the Department of Physical Education and Sports, Pondicherry University, is a bonafide work done by me under the guidance of Dr. D. SAKTHIGNANAVEL, Professor and Head, Department of Physical Education and Sports, Pondicherry University and that it has not previously formed on the basis for the award of any Degree, Diploma, Fellowship or any other similar title of any candidate of any university or institution. Place: Puducherry Date: (C.SURESH) iii

6 ACKNOWLEDGEMENT The Investigator Expresses his sincere and heartfelt thanks to his most honored and learned guide Dr. D. SAKTHIGNANAVEL, Professor and Head of the Department of Physical Education and Sports, Pondicherry University, Puducherry for his valuable guidance, and encouragement for the successful completion of this study. I express my sincere thanks to the doctoral committee members Dr. D.SULTANA, Professor, Department of Physical Education and Sports and Dr. D.SENTHILNATHAN, Associate Professor Department of Earth Science, Pondicherry University, Puducherry for their encouragement and suggestion made throughout the study. The researcher extends his thanks to Dr. P. K. SUBRAMANIAM, Professor and former Head of the Department of Physical Education and Sports, Pondicherry University, for giving permission to collect data. The researcher extends his thanks to Dr.G.VASANTHI, Associate Professor and other faculty members of the Department of Physical Education and Sports, Pondicherry University for their co-operation and assistance. The investigator wishes to express his gratitude to Dr. A.MUTHUVALAVEN Principal and N. GOVINDARAJU, the Secretary, Dr. R.K.Shanmugam College of Arts & Science, for his benevolent attitude and co-operation in granting permission for the collection of data from the students and their moral support to complete this experimental study successfully. The investigator is thankful to Mr. V. BASKARAN (Assistant Professor in commerce), Mr. S. RAMAMOORTHY (Assistant Professor in management & warden), Dr. M. PALANIAPPAN (Assistant Professor in Tamil), Mr. D.BALU Physical Director and Dr. R.K.SHANMUGAM COLLEGE OF ARTS & SCIENCE other all teaching, non teaching and students for sincere co-operations. I express my sincere and whole hearted thanks to Mr. D.VINOTH (Physical Director) and Mr. A. SATHISH KUMAR (Ph.D Scholar) and my friends, classmates and hostel mates, who assisted me for successful completion of this work. iv (C.S)

7 VITA Name - C.Suresh Date of Birth - 11/05/83 Date of Place - Sirunagalur Sex - Male Father s Name - P.Chandrababu Mother s Name - C.Amutha Nationality - Indian Permanent Address - Sirunagalur, DEGREE AWARDED Ninnaiyur-Post, Kallakurichi-Taluk Villupuram Dt. Tamil Nadu. Pin o Bachelor of Physical Education and Sports Sciences (B.P.E.S) in Annamalai University, Annamalai Nager at Chidambaram. o Master of Physical Education, (M.P.Ed), in Annamalai University, Annamalai Nager at Chidambaram. o Master of Philosophy in Physical Education, (M.Phil), in Pondicherry University, Pondicherry. AWARD SPORTS Gold Medal in M.Phil, Pondicherry University, o Represented Pondicherry state in south-zone Handball championship 2011 conducted by Karnataka Handball Association at Mysore. o Represented Pondicherry State in Senior National Handball championship 2010 conducted by Madhya Pradesh Handball Association at Indore. v

8 TABLE OF CONTENTS Chapter Title Page No. List of Tables vii List of Figures xii I INDRODUCTION 1-19 Statement of the Problem 14 Objective of the Study 14 Hypotheses 15 Delimitations 15 Limitations 16 Definition of the Terms 16 Significance of the Study 19 II REVIEW OF RELATED LITERATURE III METHODOLOGY Selection of Subjects 45 Experimental Design 45 Selection of Variables 45 Selection of Tests 46 Instruments Reliability 46 Reliability of the Data 47 Pilot Study 47 Orientation of the Subjects 47 Training Programme 48 Tests Administration 48 Collection of the Data 53 Statistical Procedures 53 IV ANALYSIS OF THE DATA AND RESULTS OF THE STUDY Analysis of the Data 56 Discussion on Findings 128 Discussion on Hypotheses 129 V SUMMARY, CONCLUSIONS AND RECOMMENDATIONS Summary 131 Conclusions 133 Recommendations 134 BIBLIOGRAPHY APPENDICES PHOTOS vi

9 LIST OF TABLES Table No. Title Page No. 1.1 Components of Physical Fitness Tests Selection Reliability Correlation co-efficient Values on Health Related 47 Physical Fitness Variables 4.1 The Mean and Standard Deviation Values on Right Hand Grip 56 Strength of Pretest, Mid test, Post test, First Cessation, Second Cessation and Third Cessation Period Scores of Yogic, Aerobic and Control groups 4.2 Two way Analysis of Variance with Last Factor Repeated 57 Measures on Right Hand Grip Strength of Control and Experimental Groups at Three Different Testing Periods 4.3 The Simple Effect Scores of Groups (Rows) at Three Different 58 Stages of Testing (Columns) on Right Hand Grip Strength 4.4 Scheffe s Test for the Differences between the Paired Means 59 of Different Groups at Each Testing Periods During Training on Right Hand Grip Strength 4.5 Scheffe s Test for the Differences between the Paired Means 60 of Each Group at Different Testing Periods During training on Right Hand Grip Strength 4.6 Two way Analysis of Variance with Last Factor Repeated 61 Measures on Right Hand Grip Strength of Control and Experimental Groups at Four Different Testing Periods 4.7 The Simple Effect Scores of Groups (Rows) at Four Different 62 Stages of Testing (Columns) on Right Hand Grip Strength 4.8 Scheffe s Test for the Differences between the Paired Means 63 of Different Groups at Each Testing Periods During Training Cessation on Right Hand Grip Strength 4.9 Scheffe s Test for the Differences between the Paired Means of Each Group at Different Testing Periods During Training Cessation on Right Hand Grip Strength The Mean and Standard Deviation Values on Left Hand 68 Grip Strength of Pretest, Mid test, Post test, First Cessation, Second Cessation and Third Cessation Period Scores of Yogic, Aerobic and Control Groups 4.11 Two way Analysis of Variance with Last Factor Repeated Measures on Left Hand Grip Strength of Control and Experimental Groups at Three Different Testing Periods 69 vii

10 Table No. Title Page No The Simple Effect Scores of Groups (Rows) at Three Different 70 Stages of Testing (Columns) on Left Hand Grip Strength 4.13 Scheffe s Test for the Differences between the Paired Means 71 of Different Groups at Each Testing Periods During Training on Left Hand Grip Strength 4.14 Scheffe s Test for the Differences between the Paired Means 72 of Each Group at Different Testing Periods During Training on Left Hand Grip Strength 4.15 Two way Analysis of Variance with Last Factor Repeated 73 Measures on Left Hand Grip Strength of Control and Experimental Groups at Four Different Testing Periods 4.16 The Simple Effect Scores of Groups (Rows) at Four Different 74 Stages of Testing (Columns) on Left Hand Grip Strength 4.17 Scheffe s Test for the Differences between the Paired Means 75 of Different Groups at Each Testing Periods During Training Cessation on Left Hand Grip Strength 4.18 Scheffe s Test for the Differences between the Paired Means 76 of Each Group at Different Testing Periods During Training Cessation on Left Hand Grip Strength 4.19 The Mean and Standard Deviation Values on Muscular 80 Endurance of Pretest, Mid test, Post test, First Cessation, Second Cessation and Third Cessation Period Scores of Yogic, Aerobic and Control groups 4.20 Two way Analysis of Variance with Last Factor Repeated 81 Measures on Muscular Endurance of Control and Experimental Groups at Three Different Testing Periods 4.21 The Simple Effect Scores of Groups (Rows) at Three Different 82 Stages of Testing (Columns) on Muscular Endurance 4.22 Scheffe s Test for the Differences between the Paired Means 83 of Different Groups at Each Testing Periods During Training on Muscular Endurance 4.23 Scheffe s Test for the Differences between the Paired Means 84 of Each Group at Different Testing Periods During Training on Muscular Endurance 4.24 Two way Analysis of Variance with Last Factor Repeated 85 Measures on Muscular Endurance of Control and Experimental Groups at Four Different Testing Periods 4.25 The Simple Effect Scores of Groups (Rows) at Four Different Stages of Testing (Columns) on Muscular Endurance 86 viii

11 Table No. Title Page No Scheffe s Test for the Differences between the Paired Means 87 of Different Groups at Each Testing Periods During Training Cessation on Muscular Endurance 4.27 Scheffe s Test for the Differences between the Paired Means 88 Of Each Group at Different testing Periods During Training Cessation on Muscular Endurance 4.28 The Mean and Standard Deviation Values on Cardio 92 Respiratory Endurance of Pretest, Mid test, Post test, First Cessation, Second Cessation and Third Cessation Period Scores of Yogic, Aerobic and Control Groups 4.29 Two way Analysis of Variance with Last Factor Repeated 93 Measures on Cardio-Respiratory Endurance of Control and Experimental Groups at Three Different Testing Periods 4.30 The Simple Effect Scores of Groups (Rows) at Three Different 94 Stages of Testing (Columns) on Cardio-Respiratory Endurance 4.31 Scheffe s Test for the Differences between the Paired Means 95 of Different Groups at Each Testing Periods During Training on Cardio-Respiratory Endurance 4.32 Scheffe s Test for the Differences between the Paired Means 96 of Each Group at Different Testing Periods During Training on Cardio-Respiratory Endurance 4.33 Two way Analysis of Variance with Last Factor Repeated 97 Measures on Cardio-Respiratory Endurance of Control and Experimental Groups at Four Different Testing Periods 4.34 The Simple Effect Scores of Groups (Rows) at Four Different 98 Stages of Testing (Columns) on Cardio-Respiratory Endurance 4.35 Scheffe s Test for the Differences between the Paired Means 99 of Different Groups at Each Testing Periods During Training Cessation on Cardio-Respiratory Endurance 4.36 Scheffe s Test for the Differences between the Paired Means of Each Group at Different Testing Periods During Training Cessation on Cardio-Respiratory Endurance The Mean and Standard Deviation Values on Flexibility of 104 Pretest, Mid test, Post test, First Cessation, Second Cessation and Third Cessation Period Scores of Yogic, Aerobic and Control groups 4.38 Two way Analysis of Variance with Last Factor Repeated Measures on Flexibility of Control and Experimental Groups at Three Different Testing Periods 105 ix

12 Table No. Title Page No The Simple Effect Scores of Groups (Rows) at Three Different 106 Stages of Testing (Columns) on Flexibility 4.40 Scheffe s Test for the Differences between the Paired Means 107 of Different Groups at Each Testing Periods During Training on Flexibility 4.41 Scheffe s test for the Differences between the Paired Means of 108 Each Group at Different Testing Periods During Training on Flexibility 4.42 Two way Analysis of Variance with Last Factor Repeated 109 Measures on Flexibility of Control and Experimental Groups at Four Different Testing Periods 4.43 The Simple Effect Scores of Groups (Rows) at Four Different 110 Stages of Testing (Columns) on Flexibility 4.44 Scheffe s Test for the Differences between the Paired Means 111 of Different Groups at Each Testing Periods During Training Cessation on Flexibility 4.45 Scheffe s Test for the Differences between the Paired Means 112 of Each Group at Different Testing Periods During Training Cessation on Flexibility 4.46 The Mean and Standard Deviation Values on Body 116 composition of Pretest, Mid test, Post test, First Cessation, Second Cessation and Third Cessation Period Scores of Yogic, Aerobic and Control Groups 4.47 Two way Analysis of Variance with Last Factor Repeated 117 Measures on Body Composition of Control and Experimental Groups at Three Different Testing Periods 4.48 The Simple Effect Scores of Groups (Rows) at Three 118 Different Stages of Testing (Columns) on Body Composition 4.49 Scheffe s Test for the Differences between the Paired Means 119 of Different Groups at Each Testing Periods During Training on Body Composition 4.50 Scheffe s Test for the Differences between the Paired Means 120 of Each Group at Different Testing Periods During Training on Body Composition 4.51 Two way Analysis of Variance with Last Factor Repeated 121 Measures on Body Composition of Control and Experimental Groups at Four Different Testing periods 4.52 The Simple Effect Scores of Groups (Rows) at Four Different Stages of Testing (Columns) on Body Composition 122 x

13 Table No. Title Page No Scheffe s Test for the Differences between the Paired Means 123 of Different Groups at Each Testing Periods During Training Cessation on Body Composition 4.54 Scheffe s Test for the Differences between the Paired Means of Each Group at Different Testing Periods During Training Cessation on Body Composition 124 xi

14 LIST OF FIGURES Figure No Title Page No 4.1 The Pretest, Mid test and Post test Mean Values of Yogic, 66 Aerobic and Control groups on Right Hand Grip Strength 4.2 The Post test, First Cessation, Second Cessation and Third 67 Cessation Period Scores of Yogic, Aerobic and Control Groups on Right Hand Grip Strength 4.3 The Pretest, Mid test and Post test Mean Values of Yogic, 78 Aerobic and Control Groups on Left Hand Grip Strength 4.4 The Post test, First Cessation, Second Cessation and Third 79 Cessation Period Scores of Yogic, Aerobic and Control Groups on Left Hand Grip Strength 4.5 The Pretest, Mid test and Post test Mean Values of Yogic, 90 Aerobic and Control Groups on Muscular Endurance 4.6 The Post test, First Cessation, Second Cessation and Third 91 Cessation Period Scores of Yogic, Aerobic and Control Groups on Muscular Endurance 4.7 The Pretest, Mid test and Post test Mean Values of Yogic, 102 Aerobic and Control Groups on Cardio Respiratory Endurance 4.8 The Post test, First Cessation, Second Cessation and Third 103 Cessation Period Mean Values of Yogic, Aerobic and Control Groups on Cardio Respiratory Endurance 4.9 The Pretest, Mid test and Post test Mean Values of Yogic, 114 Aerobic and Control Groups on Flexibility 4.10 The Post test, First Cessation, Second Cessation and Third 115 Cessation Period Mean Values of Yogic, Aerobic and Control Groups on Flexibility 4.11 The Pretest, Mid test and Post test Mean Values of Yogic, 126 Aerobic and Control Groups on Body composition 4.12 The Post test, First Cessation, Second Cessation and Third Cessation Period Mean Values of Yogic, Aerobic and Control Groups on Body Composition 127 xii

15 CHAPTER I INTRODUCTION Twenty first century has witnessed a land mark development in science and technology including space, defense, atomic energy, computer, internet service etc. By the internet invention we can collect required information within a fraction of second from any part of the world. Due to this advanced scientific technological invention, the body movements of the human being have been restricted. Tension and competitive feeling increased. Man has been felt the prey of stress, hypo kinetic and psychosomatic diseases. So time has come that man should not ignore the importance of any physical activities. Every one desires good health and it is the ultimate objective of all those who want happiness in life. Every one has to follow good health practices in their routine life. Minor health disorders are quite common to all. In the case of major health problems, the precautionary measures are plenty. Some people control their diseases like blood pressure, diabetes, acidity, asthma etc. by taking medicines regularly. But such practice does not in a way completely eliminate the health disorders; on the other hand it leads to several other adverse health problems. The continuous, systematic and regular practice of Yoga and any physical activities is an effective tool to maintain good health and also helps eliminate all the dreadful diseases from the human body. Physical education and sports, being an integral part of education, experiences the impact of scientific advancements. Now sports are able to give outstanding performance because of involvement few scientifically substantiated training methods and means of execution of sports exercise such as sports techniques and tactics improvement of sports gear and equipment as well as other components and conditions of sports training. 1 Physical educators understand the scientific foundation for what they do today is better than what they did years ago. They no longer conduct exercises and physical activities simply for the purpose of entertainment or to stimulate muscular activity for Matveyer. L, Fundamentals of Sports Training, (Moscow: Progress Publishers, 1981), p.

16 2 its own sake. Today they are interested in providing exercises and physical activities that will accomplish specific objectives for participant such as helping a handicapped person to have a sense of accomplishment in physical activity to enhance his or her self concept or assisting an industrial executive in determining his or her state of fitness through sophisticated measurement techniques. The physical education is also utilizing computer technology to store information that will be readily available for instant retrieval and application in their filed. The science of sports medicine is expanding, with physical education and physician working together as a term to accomplish goals such as proving physical performance. Further many years ago physical activity was largely conducted in a vacuum without a sound scientific explanation. It was important whereas today physical educators as a result of their investigation can scientifically support their claims that physical activity is a medium of improving human existence. 2 In the modern world the field of sports has become so popular that large number of young men and women participate in sports from all over the world. The standard of games and sports has improved a lot due to mechanical principles and modern training. A sports man or a player takes advantages of the training methods and he always changes from one process of training to another to benefit from them. Yogic training and aerobic training are considered to be more effective than other methods of training in developing physical fitness. It is long lasting and can be performed at different stations without apparatus. Yoga practice includes Asanas and Pranayama and aerobic exercises include running, walking, swimming, bicycling and aerobic dance that improve the physical fitness. Yoga Yoga means to yoke to unite to bind to link to connect or to merge. As yoke joins two bulls together, the yoga unites body and mind together. The merger 1979), p Charles A. Bucher, Foundation of Physical Education, (St Louis: C.V. Mosby Company,

17 3 of soul with God, and the experience of oneness with him is yoga. It is possible only through the control over sense organs and through continued practice and detachment. According to the great Sage Patanjali the withdrawal of sense organs from their worldly objects and their control is yoga. The aim of man s life is to get rid of the worries, anxieties and sufferings of the world and to achieve peace and bliss. To get rid of the tempting delusions, sorrows and pains of the world, there are different paths of yoga namely Bhakti yoga, Karma yoga, Dhyana yoga, Jnana yoga, Hatha yoga and other yogas. The paths may be different but the ultimate aim is the same. Our body has been called the temple of the God. According to Shankracharya we can see the image of God in our own body if maintained purity and free from disease. Just as spotless mirror gives clear reflection, the body and mind if maintained purity and health can lead up to success. Yoga is a science of physical and mental control. It is a system of self renewal of mind and body. It is a means of acquiring a slim supple and healthy body. It can be a way to achieve inner tranquility. It is also a path to great spiritual attainment. Our ancient Rishis and sages have given eight stages of yoga. They are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. 3 Asana (Posture) The first physical aspect and third stage in Ashtanga yoga is asana. Any posture that is performed steadily with ease is called asana. Asanas are for the control of body and mind, purification of our mind, veins and nerves and promotion of general health of the body. Asana tone up the internal and external organs of the body and give energy, vigor and vitality. There are several types of Asanas which include standing, sitting, prone, supine and advanced Asanas. 4 In Patanjali s yoga, Asana does not mean a specific posture. It means mainly sitting for meditation. Asana means a meditative seat. Asana is maintaining a long time of paramount importance to facilitate proper meditation. The whole science of 3 H. Kumar Kaul, Yogasanas for Every One, (New Delhi: Surjeet Publications, 1992), p.1. 4 H. Kumar Kaul, Ibid, p.3.

18 4 yoga is only to prepare the person for meditation physically, vitally and mentally. Patanjali s yoga defines asana as namely Sthiram Sukham Asanam. Therefore asana in Raja yoga does not imply the different postures of the Hatha yoga. They say that there are 84 Lakhs of different postures. The beloved and worshipful Gurudev Swami Sivanandaji has made it clear that out of these 84 lakhs postures, only 84 are the most important Asanas. 5 Pranayama (Breath control) Pranayama means control and regulation of breath. Prana is a Sanskrit word which means vital force. It also signifies of life of breath. Ayana means the control of the Prana so Pranayama means the control of the vital force by concentration regulated breathing. Prana is the vital power or force which is motivating every element on the earth and is the origin of the force of thought. There is a deep affinity between Prana and mental force, between mental force and intellect, between intellect and soul, and between soul and God. The Prana not only ensures the proper functioning of the body but is also the regulator and animator of the Physche. It is a remedy for several physical and psychic disturbances of which modern man is the victim. In all forms of life from the highest to the lowest the Prana is present as a living force. All the force is based on Prana; it is the origin of movement, gravity, magnetism, physical action, the nerve currents and the force of the thought. Without Prana there can be no life, for it is the soul of all force and energy. It is found in the air, water and food. Prana is the vital force inside each living being and thought is the highest and most refined action of Prana. As we breathe, the movement of the lungs inhaling air is the expression of Prana. Pranayama is not simply the breathing but the control of the muscular force activating the lungs. The control of Prana through the concentration of thought and regular breathing is called pranayama. It is through Pranayama that each part of body can be field with Prana. Once one is capable of performing it, one is master of the body and can dominate illness and suffering. Prana is accumulated where our mind is concentrated. p Amreah Kumar, How to Use Yoga, (New Delhi: Khel Sahitya Kendra Published, 2007),

19 5 Thought is the absolute master controlling Prana energy. Just as we are able to make ourselves ill and weak by thinking wrong and negative thoughts, so we may cure ourselves by expelling bad thoughts and replacing them with positive ones. It is the essential factor in our lives. It is a basic necessity for the safeguard of our health. As wind drives smoke and impurities from the atmosphere, Pranayama drives away the impurities of the body and mind. Types of Pranayama Many types of Pranayama are used in yoga practice such as Surya Bhedana Pranayama, Sheetkari Pranayama, Bhastrika Pranayama, Moorcha Pranayama, Samavrtti Pranayama, Plavini Pranayama, Ujjayi Pranayama, Sheetali Pranayama, Bharmari Pranayama, Kapalabhaati pranayama and Nadisodhana Pranayama. 6 Yoga is a scientific way to Health Yoga is a systematic and methodical process to control and develop the mind and body to attain good health, balance of mind and self-realization. Thought yoga has the potential power to make us healthy added to our vigor, still most people lack the knowledge of systematic practice of yoga. They perform yogic exercises for a short period and when their health improves, they discontinue the yoga practice. For this reason, the effective results of yogic practices cannot be determined perfectly. Many scientists, doctors, psychologists etc, all over the world are extensively studying the beneficial aspects of yoga which encourages us to attain positive health through yoga. 7 Effects of Yogasanas on Health Yogasanas are very effective in throwing out all our body wastes and bring control over the body and organs are proper functioning of which depends our health and happiness.the Asanas improve mental power and health in controlling the sense 6 Ajmer Singh et.al, Essentials of Physical Education, (New Delhi: Kalyani Publishers, 2003), p P.K, Pradhan, Yogic Practices for Health and Sports Performance, Indian Journal of Yoga Exercises & Sports Science and Physical Education, Vol. II, (May 2008), p.12.

20 6 organs. It increases the elasticity of our body and makes the body more active and supple. The blood circulation takes place more smoothly and properly and the body becomes capable of more work. It improves our resistance power against diseases and do not allow any external matter to accumulate in the body, they keep the body free from diseases. The different asanas clean the blood circulation, drain of our body and circulates blood freely to all parts of our body and helps keep our body free from impurities. Yogasanas are the best means to keep organs in proper functioning order. It is not only improving body health, but also have sobering effects on the mind. The mind becomes balance and peaceful. The practice of Yoganasas is very effective activating on various glands, so that they secrete their juices in the required quantity and function properly. Effects of Pranayama on Health Pranayama is controlling the normal breathing cycle, it increase the expansion and contraction of our lungs so that they become capable of purifying more and more blood. Mind becomes capable of more concentration. It has a unique power to throw waste products from the body. It creates resistance power in the body against disease. 8 Benefits of Asanas and Pranayama If one practices the Asanas and Pranayama regularly and systematically for long period, it is sure to find that they act as curatives of and preventives for various kinds of mental and physical ailments. The body will become light, and intellect will turn sharp and clear, memory will grow strong, will-power assumes firmness and rigidity, body fat and heart rate will be reduced, the belly will no longer project, the face will look serene, the eyes will grow bright and lustrous, the voice will turn sweet, an improve in static motor performance, personality development, lung capacity and respiratory, brain functions and physical fitness. 9 Aerobics Aerobic activities include walking, jogging, bicycling, dancing and swimming etc. anything that involves the large muscle groups, which sustains for thirty minutes 8 P. K, Pradhan, Ibid, p H. Kumar Kaul, Ibid, p.14.

21 7 or longer, is considered aerobic. It should be done a minimum of five days a week for at least thirty minutes each session. 10 Aerobic exercise is the exercise that involves or improves oxygen consumption by the body. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process. They are several kinds of aerobic exercise which are performed at moderate levels of intensity for extended periods of time. To obtain the best results, an aerobic exercise session involves a warming up period, followed by at least 20 minutes of moderate to intense exercise, involving large muscle groups, and a cooling down period at the end. Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength and cardio vascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor, although it can be done solo and without musical accompaniment. With the goal of preventing illness and promoting physical fitness, practitioners perform various routines comprising a number of different dance-like exercises. Formal aerobics classes are divided into different levels of intensity and complexity. Aerobics classes may allow participants to select their level of participation according to their fitness level. Many gyms offer a wide variety of aerobic classes for participants. Each class is designed for a certain level of experience and taught by a certified instructor with a specialty area related to their particular class. 11 Dance Dance is a popular activity of people of all ages and is both a physical activity and a performing art that provides participants with an opportunity for aesthetic expression through movement. People dance for a variety of reasons. Dance is used to communicate ideas and feelings and is considered a creative art. The dance is an integral part of educational experience as a form of recreation and it provides opportunities for enjoyment, self expression, and relaxation. Dance can also be used 10 Prem Sunder, Yoga for Fitness, (New Delhi: Khel Sahitya Kendra Published, 2009), p H. Kenneth Cooper, Aerobics, (Bantam Publishing, 1968), July 25, 2009.

22 8 as a form of therapy providing opportunities for individuals to express their thoughts and feelings. It provides a means to cope with various stresses placed on individuals. Dance is increasingly used as a means to develop fitness. There are many forms of dance that are enjoyed by individuals including ballet, ballroom, folk, and clog, modern, square and top. Cultural heritages is reflected in and passed on through dance activities. Within the past two decades aerobic dance provides participants with an opportunity to develop fitness and experience the fun and enjoyment of working out of music. 12 Aerobic Dance The aerobic dance is a common craze among most people today. It is one of the best ways to enjoy a fitness program and also a way to achieve better health. The aerobic dance is a feet tapping exercise that is accompanied with musical beats and the signals of an instructor. Aerobic dancing also induces fast breathing for a long period of time by pumping more oxygen into the bloodstream. Also known as aerobics, the aerobic dance can be done with hip hop or country folk music. There are different types of aerobics such as dance aerobics, step aerobics, low impact aerobics, High Impact aerobics, Water Aerobics and aerobic kickboxing. 13 Low-Impact Aerobics Low-impact aerobics are those movements involving large muscle groups used in continuous rhythmic activity in which at least one foot contacts the floor at all times. It has developed to decrease the lower leg overuse injuries associated with high-impact classes. This type of exercise is ideal for seniors, pregnant women and overweight people. It is beneficial for those who have not exercised for some time. With low impact aerobics, more fit people may have difficulty achieving required intensity and therefore they are told to use larger movements. It means when you 12 A.Deborah Wuest and Charles A.Bucher, Foundations of Physical Education and Sport, (St.Louis: C.V. Mosby Published, 1991), p Www. Fitness.Ygoy.Com/Aerobic-Dance/January 11, 2008.

23 9 begin walking, you may walk with slow rate and slowly increase your step length and move your arms as you walk to get to the same level. 14 Benefits of Aerobic Exercise Regular aerobic exercises will improve cardiovascular and cardio respiratory function (heart and lungs), an increased maximal oxygen consumption (VO 2 max), maximal cardiac output (amount of blood pumped every minute), maximal stroke volume (amount of blood pumped with each beat) and blood volume and ability to carry oxygen. Reduced workload on the heart (myocardial oxygen consumption) for any given sub maximal exercise intensity, increased blood supply to muscles and ability to use oxygen Lower heart rate and blood pressure at any level of sub maximal exercise, threshold for lactic acid accumulation. Lower resting systolic and diastolic blood pressure in people with high blood pressure, Increased HDL Cholesterol (the good cholesterol), Decreased blood triglycerides reduced body fat and improved weight control Improved glucose tolerance and reduced insulin resistance. 15 Fitness Fitness is the ability to live a full and balanced life. The totally fit person has a healthy and happy outlook on life. Fitness is the young man s absolute necessity. It breeds self- reliance and keeps man mentally alert. Physical fitness is essential for human beings to adjust well with his environment as his mind and body are in complete harmony. Clarke and Clarke (1989) found that physical fitness is not a static factor and it varies from individual to individual and in the same person from time to time depending on factors. 16 Physical Fitness It is generally agreed that physical fitness is an important part of the normal growth and development of a child, a generic definition regarding the precise nature Www2.Gsu.Edu/Wwwfit/Benefits.Html#Aerobic 16 H. David Clarke and H. Harrison Clarke, Application of Measurement Health and Physical Education, (New Jersey: Englewood cliffs Prentice Hall Inc, 1989), p.3.

24 10 of physical fitness has not been universally accepted. Through research and scholarly inquiry, it is clear that the multi-dimensional characteristics of physical fitness can be divided into two areas: health related physical fitness and skill related physical fitness. 17 Physical fitness is probably the most popular and frequently used term in physical education. The most important objective of physical educators is to develop physical fitness. According to Nixon and cozens (1964), it was the desire to establish a scientific approach to the development of physical fitness which formed the basis of the first meeting of physical educators in 1885 when the profession of physical education originated. The United States president s Council on physical fitness and sports defined the terms physical fitness as the ability to carry out daily task with vigor and alertness, without undue fatigue, with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies (Clarke, 1971). General fitness implies the ability of a person to live most effectively with his and her potentials, which depend upon the physical, mental, emotional, social and spiritual components of fitness which are highly interrelated. The primary components of physical fitness identified by the president s council on physical fitness and sports were muscular strength, muscular endurance and cardio respiratory endurance. However, later on the president council also included some other motor performance components namely agility, speed, flexibility and balance in physical fitness. But keeping in view the general opinion of the majority of the researchers, the author has not included the components such as speed, agility, power and balance (which are more important for success in specified sports) as essential components of basic physical fitness. However, the author defines physical fitness by group of five components, namely muscular strength, muscular endurance and cardio respiratory endurance, flexibility and body composition. It is important to mention here that some experts (e.g. Clarke and Clarke, 1987; 17 N. Hastad Douglas and C.Lacy Alan, Measurement and Evaluation in Physical Educatin and Exercise Science, (USA: Gorsuch Scarisbrick Publishers, 1994), p.121.

25 11 AAHPERD, 1980, 1984) call such fitness tests which include the measurement of percentage body fat, as health related physical fitness tests 18 Physical fitness is comprised of many different components. These components can be classified into two categories, of which one is pertaining to health related and the other is pertaining to skill performance related fitness components which are given in the table1.1 TABLE 1.1 COMPONENTS OF PHYSICAL FITNESS Health- Related Physical Fitness Components Muscular Strength Muscular Endurance Cardio- Respiratory Endurance Flexibility Body Composition Performance Related Physical Fitness Components Agility Balance Co-ordination Power Reaction time Speed Health Related Physical Fitness It is concerned with the development and maintenance of the fitness components that can enhance health through prevention and remediation of disease and illness. Health related fitness enhances one s ability to function efficiently and maintain a healthy lifestyle. Thus health related fitness is important for all individuals throughout life. 19 Health related physical fitness is based on the assumption that an adequate level of body development is required for health. There are five components of health related fitness namely muscular strength, muscular endurance, cardio respiratory endurance, flexibility and body composition K. Devinder Kansal, Test and Measurement in Sports and Physical Education, (New Delhi: D.V.S Publications, 1996), p A. Deborah Wuest and Charles A.Bucher, Ibid, p Hardayal Singh, Science of Sports Training, (New Delhi: D.V.S. Publication, 1991), p. 12.

26 12 Muscular Strength Muscular strength is an important for individuals to perform daily activities and tasks such as taking out the trash moving furniture or appliances, or changing a tire and lifting, pulling or pushing objects. Many tasks involve use of the upper body and lines. In an emergency a strong individual has a better change of avoiding serious injury then compared with a weak person. In many cases upper body strength can make the difference between a serious injury and escaping harm. Muscular strength is defined as the ability of the muscles to produce force at high intensities over short intervals. It is a conditional ability, and it depends largely on the energy liberation processes in the muscles. Strength the most important motor ability in sports is a direct product of muscles contraction. All movements in sports are caused by muscles contractions and therefore, strength is a part and parcel of all motor abilities, technical skills and tactical actions. Strength training is good for general health, good posture and prevention of injuries. Muscular Endurance Muscular endurance is defined as the ability of the muscles to sustain repeated productions of force at low to moderate intensities over an extend amount of time. It indicates that your muscles are strong enough to move for long periods of time and can complete numerous repetitions. In physical education program each day during the warming up phase of each lesson students must develop muscles endurance by participating in sets of abdominal exercises in increasing numbers as the time passes. Abdominal muscles can promote health related problems by contributing to a misalignment of the spine. When weak abdominal muscles add strain to the lower back muscles, lower back problems can result. Many research studies conducted to investigate the ways to provide relief to people who suffer from back pain have demonstrated that improving the endurance of the abdominal muscles can decrease the incidence and severity of the pain.

27 13 Cardio-Respiratory Endurance One of the greatest causes of death in the world is coronary heart disease. Coronary heart disease usually present warning signs from the following risk factors, such as elevated blood lipids, hypertension, and disturbances in the heart rhythms. These risk factors have been shown to be related to people s lifestyles. Stress, cigarettes smoking, consumptions of fat and physical inactivity are lifestyle habits that have a direct tie to coronary heart disease and its mortality. According to a recent report from the surgeon general lack of regular exercise and physical activity contribute to the development of other coronary heart disease risk factors. Research suggests that by engaging in regular exercise and physical activity that improves the cardiovascular system, the individuals can reduce many risk factors associated with coronary heart diseases. This is especially true for young people. There is strong evidence that the onset and rapid development of coronary heart diseases begin during youth, and may eventually become irreversible. Aerobic activities are incorporated throughout the physical education curriculum in order to improve this component. These activities include walking, jogging, running, jumping rope, distance swims, stationary bicycling, aerobic dance, step aerobics, basket ball, hand ball, touch football, or any other activities which utilize the large muscles of the legs and elevate the heart rate. Flexibility Flexibility is defined as the ability to move muscles and joints through their full range of motion. Most people will, at one time or another, suffer back problems. Approximately 80% of these low back problems are due to weak and or tense muscles. Many daily activities place a great deal of strain on these muscles. Physical inactivity can also contribute to the risk factors that promote back problems. This means that these problems can be deducted or limited through improved physical fitness. Physical inactivity contributes to a loss of flexibility for the lower back and the hips flexors, sitting for long periods time promotes a sedentary existence which will result in a loss of flexibility. Individuals with a sedentary life style who perform occasional physical labor are at high risk for developing back problems. Physicians

28 14 prescribe specific trunk and thigh flexibility exercises, stretching for their patients with lower back problems, supporting the value of stretching exercises to prevent low back problems. Body Composition The human body can be divided into lean weight and fat weight parts. For good health, the body should maintain the proper ratio one to the other. Obesity is an excessive accumulation of fat. Low level of activity resulting in fewer calories used than consumed contributes to the high incidence of obesity. Young people are more obese now than ever before. Obesity is associated with many risk factors of coronary heart diseases, stroke and diabetes. Reversal of these risk factors can be achieved by reducing an individual s total body fat. Exercise along with proper diet by observing good nutritional principles relating to lowering personal consumption of saturated fats, sweets and excessive calories are important life style changes that individuals must make. STATEMENT OF THE PROBLEM The purpose of the study was to find out the effects of yogic training, aerobic training and detraining on health related physical fitness namely muscular strength, muscular endurance, cardio respiratory endurance, flexibility and body composition of college male students. THE OBJECTIVES OF THE STUDY The following objectives were set for the present study To find out how the health related physical fitness variables changes through yogic training and aerobic training. To find out which experimental group increases faster on health related physical fitness during mid and post test. To find out which experimental group maintains health related physical fitness for longer duration during the training cessation period. To find out which training group decreases quickly on health related physical fitness during the training cessation period.

29 15 HYPOTHESES The following hypotheses were set for the present study. It was hypothesised that the effects of yogic and aerobic training on health related physical fitness will be significantly increase when compared with the control group. The aerobic training group will be superior to yogic group on health related physical fitness during the training period. It was hypothesised that the training effects of pre test to mid test will be superior mid test to post test during the testing period. The aerobic training group reduces faster the health related physical fitness variables during training cessation period when compared to the yogic group. It was hypothesised that the results on health related physical fitness variables gradually reduces during the training cessation periods. DELIMITATIONS The following delimitations were set for the present study. For this study 45 (forty five) healthy untrained subjects were selected on random basis. The students were selected from Dr.R.K.Shanmugam College of Arts & Science, Indili, Kallakurichi T.K Villupuram (Dt) in Tamil Nadu, India. The subject s age were ranged between 18 to 21 years. The selected subjects were divided into three groups, each group consist of fifteen (15) subjects. Group I underwent yogic training, group II underwent aerobic training and group III acted as a control group. The selected Asanas and Pranayama were given to yogic group. The selected aerobic dance steps assigned for aerobic group. The duration of the training period was stipulated to 12 weeks for 5 days per week (45 minutes) The health related physical fitness variable were measured by using a selected standardized tests.

30 16 LIMITATIONS The following limitations were set for the present study. The hereditary and environmental factors, which would influence the criterion variables, were recognized as limitation. Methodological variations such as air temperature, atmospheric pressures, relative humidity etc. during testing periods could not be controlled and their possibility influence on the result. Day to day activities, rest period, food habits and life style could not be controlled. DEFINITION OF THE TERMS Yoga Yoga is the unit of physical and mental discipline, with control of breath and all other functions, practiced in order to attain one pointed concentration of mind, spiritual union with the supreme. 21 Asana (posture) Asana means holding the body in a particular posture to bring stability to the body and poise to the mind. 22 Pranayama Pranayama means breath control. In Sanskrit, Prana means breath and a Yama means a control. In modern literature on yoga, prana, even in the compound Pranayama, has been often interpreted to mean a subtle psychi force or a subtle cosmic element Ashok Majumdar, Nervous System in Yoga and Tantra, (New Delhi: Nag Published, 1999), p Ajmer Singh et.al. Ibid, p Kuvalayananda, Pranayama, (Bombay: Popular Prakashan Publications, 1966), p.35.

31 17 Aerobic Exercises Aerobic literally means with oxygen in and refers to the use of oxygen in muscles energy generating process. Aerobic exercises typically those performed at moderate levels of intensity for extended periods of time that maintain an increased heart rate. 24 Aerobic Dance Move rhythmically in a series of steps along with a partner or in a group or movement and steps in time to music. 25 Training Training may be defined as A programme of exercise designed to improve skills and increase energy capacities, for an athlete, the preparation for a particular event. 26 Detraining The loss of training effects following the cessation of training Yaksha Aggarwal, Encyclopedia of Physical Education, (New Delhi: Anmol Publication, 2006), p Dhananjoy Shaw and Rakesh Tomar, Doctoral Research in Physical Education and Its Sciences in Developed Countries, (New Delhi: Vivek Thani Publications, 2000), p L. Fox Edward, Sports Physiology, (Japan: Saunderes College Publishers, 1984), p H Jack Wilmore and L. David Costill, Training for Sport and Activity: The Physiological Basis of the Conditioning Process, (Illinois: Human Kinetics Publishers, Champaign, 1988), p.12.

32 18 Physical Fitness Physical fitness is the ability to carry out daily tasks with vigor and alertness without undue fatigue and ample energy to enjoy leisure time pursuits and meet unforeseen emergencies. 28 Health Related Physical Fitness Health related physical fitness is the primarily associated with disease prevention and functional health. It has five components they are muscular strength, muscular endurance, cardio- respiratory endurance, flexibility and body composition. 29 Muscular Strength Muscular strength is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction. 30 Muscular Endurance Muscular endurance is the ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue or to maintain a specific percentage of the main mum voluntary contraction for prolonged period of time. 31 Cardio Respiratory Endurance Cardio respiratory endurance is related to the ability to perform large muscle, dynamic, moderate to high intensity exercise for prolonged periods A. Kaminsky Leonard, Health Related Physical Fitness Assessment Manual, (Indiana: Acsm group publisher, 2005).p.2 29 Yaksha Aggarwal, Ibid, p, H. Heyward Vivian, Advanced Fitness Assessment and Exercise Prescription, (USA: Burgess published, 2006), p A. Kaminsky Leonard, Ibid.p Yaksha Aggarwal, Ibid, p. 149.

33 19 Flexibility Flexibility is that quality of the muscles, ligaments and tendons that enables the joints of the body to move easily through a complete range of movement. 33 Body Composition The proportion of body fat to lean tissue in an individual usually given as a percentage of body weight that is fat. 34 SIGNIFICANCE OF THE STUDY The following significance was set for the present study. This study would promote awareness of physical activity and yoga among the students. This study would provide scientific base and guidance to the physical educationist, coaches and players to understand the effects of yogic and aerobic training on physical fitness of male students. The present study may give some more basic knowledge to the sports scientists to conduct further research in the similar field. 33 Ajmer Singh et. al. Ibid, p Yaksha Aggarwal, Op.Cit., p. 41.

34 CHAPTER II REVIEW OF RELATED LITERATURE A study of the relevant literature is an essential step to get a complete picture of what has been done and said with regard to the problem under study, such a review brings about a deep insight and a clear perspective of the overall field. The review provides us with an opportunity of gaining right into the methods, measures, subjects and approaches employed by other research workers. Study of related literatures implies locating reading evaluating reports of research as well as reports of casual observation and opinion that are related to the individual planned research project. Studies on Yogic Training Madanmohan et.al, 35 studied the effect of six weeks yoga training on weight loss following step test, respiratory pressures, hand grip strength and handgrip endurance in young healthy subjects. Out of 46 healthy subjects (30 males and 16 females, aged17 20 yr), 23 motivated subjects (15 male and 8 female) were given yoga training and the remaining 23 subjects served as controls. Weight loss following Harvard step test (an index of sweat loss), maximum inspirit or pressure, maximum expiratory pressure, 40 mm endurance, handgrip strength and handgrip endurance were determined before and after the six week study period. In the yoga group, weight loss in response to Harvard step test was 64±30 g after yoga training as compared to 161±133 g before the training and the difference was significant (n = 15 male subjects<0.01). In contrast, weight loss following step test was not significantly different in the control group at the end of the study period. Yoga training produced a marked increase in respiratory pressures and endurance in 40mm Hg test in both male and female subjects (P<0.05 for all comparisons).in conclusion, the present study demonstrates attenuation of the sweating response to step test by yoga training. Further, yoga training for a short period of six weeks can produce significant improvements in respiratory muscle strength and endurance. 35 Madanmohan et.al, Effect of Six weeks Yoga training on Weight Loss Following Step test, Respiratory Pressures, Handgrip Strength and Handgrip Endurance in Young Healthy Subjects, Indian journal of Physiology and pharmacology, Vol. II, (May 2008), p164.

35 21 Raghu raj et.al, 36 conducted study to determine whether breathing through a particular nostril has a lateralized effect on hand grip strength. 130 right hands dominant, school children between 11 and 18 yrs of age were randomly assigned to 5 groups. Each group had a specific yoga practice in addition to the regular program for a 10 days yoga camp. The practices were: (1) right, (2) left, (3) alternate- nostril breathing (4) breath awareness and (5) practice of mudras. Hand grip strength of both hands was assessed initially and at the end of 10 days for all 5 groups. The right, leftand alternate- nostril breathing groups had a significant increase in grip strength of both hands, ranging from 4.1% to 6.5%, at the end of the camp though without any lateralization effect. The breath awareness and mudra groups showed no change. Hence the present results suggest that yoga breathing through a particular nostril, or through alternate nostrils increases hand grip strength of both hands without lateralization. Tran et.al 37 studied the effects of hatha yoga practice on the health-related aspects of physical fitness. Ten healthy, untrained volunteers (nine females and one male), selected ranging in age from years. The health-related physical fitness variables are muscular strength and endurance, flexibility, cardio respiratory fitness and body composition selected. Subjects were required to attend a minimum of two yoga classes per week for a total of 8 weeks. Each yoga session consisted of 10 minutes of pranayamas (breath-control exercises), 15 minutes of dynamic warm-up exercises, 50 minutes of asanas (yoga postures), and 10 minutes of supine relaxation in savasana (corpse pose). The subjects were evaluated before and after the 8-week training program. Isokinetic muscular strength for elbow extension, elbow flexion, and knee extension increased by 31%, 19%, and 28% respectively, whereas isometric muscular endurance for knee flexion increased 57%. Ankle flexibility, shoulder elevation, trunk extension, and trunk flexion were also increased relatively there was increase in maximal oxygen uptake. 36 P.Raghuraj et.al., Pranayama Increases Grip Strength without Lateralized Effects, Vivekananda Kendra Yoga Research Foundation, Vol. II, (July, 1996), p Tran et.al., Effects of Hatha Yoga Practice on the Health-Related Aspects of Physical Fitness, Preventive cardiology, Vol. II, (April, 2001), p.165.

36 22 Chen et.al, 38 studied the effects of yoga exercise intervention on health related physical fitness in school-age asthmatic children. 31 voluntary children (exercise group 16; control group15) aged 7 to 12 years were purposively sampled from one public elementary school in Taipei County. The yoga exercise program was practiced by the exercise group three times per week for a consecutive 7 week period. Each 60- minute yoga session included 10 minutes of warm-up and breathing exercises, 40 minutes of yoga postures, and 10 minutes of cool down exercises. Fitness scores were assessed at pre-exercise (baseline) and at the seventh and ninth week after intervention completion. A total of 31 subjects (exercise group 16; control group 15) completed follow-up. There was improved BMI, flexibility, muscular strength, and cardiopulmonary fitness after yoga practice among yoga group, where as no changes were noticed among control group subjects. Venkatareddy.et.al. 39 studied the effect of yoga on weight and fat fold thickness among obese women. 30 obese woman of age 19-53, categorized into two groups, as per body mass index (BMI), were exposed to one-hour practice of asanas and pranayama in the morning for the period of 90 days. A significant reduction in BMI was seen in both groups. In group I (BMI greater than 35) the reduction was greater as compared to group II (BMI 25-35). Lean body mass (LBM), however, did not show significant change in both the groups. John Walsakom 40 evaluated the response of selected asanas on balance, flexibility, muscular endurance and reaction time among school boys. Thirty healthy, untrained school boys were selected from kalapet in Pondicherry and their age ranged from 10 to 15 years. The subjects were equally divided into two groups namely control and experimental group. The experimental group underwent selected asanas practice for one hour duration for ten weeks. Balance was measured using by stoke stand, flexibility was measured with the reliable equipment sit and reach box. 38 T.L Chen et.al., The Effect of Yoga Exercise Intervention on Health Related Physical Fitness in School Age Asthmatic Children, Hu Li Za Zhi The journal of nursing, Vol. II, (April, 2009), p M. Venkatareddy et.al, Effect of Yoga on Weight and Fat Fold Thickness in Obese Women, Yoga- Mimamsa, Vol. XXXV, (April, 2003), p L.B.John Walsakom., Response of Selected Asanas on Balance, Flexibility, Muscular Endurance and Reaction Time, (Unpublished M.phil Thesis, Pondicherry University, Pondicherry, July, 2000)

37 23 Muscular endurance was measured using by bent knee sit ups and reaction time was measured using by nelson hand stick. The results of pre- test and post- test were compared by using Analysis of Covariance (ANCOVA). The results revealed that Balance, flexibility, muscular endurance variables were significantly improved after practice of asanas. Madanmohan et.al, 41 assessed the effect of yoga training on reaction time, respiratory endurance and muscular strength. Twenty seven male medical students were randomly selected from Jawaharlal institute of postgraduate medical education and research in Pondicherry and their aged from 18 to 21 years. They were given yoga training on 12 weeks of 30 minute for six days. Muscular strength was measured using by hand grip dynamometer. The results of pre- test and post- test were compared by using t ratio test. There was significant improvement on reaction time, respiratory endurance and muscular strength among male students after the intervention. Sugumar 42 study was framed find out the effect of yogic practices on body composition among the college men students. Thirty healthy, untrained male subjects were selected from various Departments of Gandhigram Rural Institute, Deemed University, Gandhigram, Dindigual and their age ranged from 18 to 25 years. The subjects were equally divided into two groups namely the control and the experimental group. The experimental group underwent selected asanas and pranayama for five days per week for six weeks. Control group did not undergo any training programme rather than their routine work. Body composition was measured by using BIA method in the three sites. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Co-variance. Finding of body composition shows significant improvement due to the six weeks yogic practice when compared to the control group. 41 Madanmohan et al, Effect of Yoga Training on Reaction Time, Respiratory Endurance and Muscular Strength. Indian Journal of Physiology and Pharmacology, Vol. XXX VI, (July, 1992), C. Sugumar, Effect of Yogic Practices on Body Composition among College Men Students, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p.17.

38 24 Bharatha priya and Gopinath 43 studied the effect of yogic practice on flexibility among school boys. Forty subjects were selected from A.R.R Matriculation higher secondary school and their age ranged from 15 to17years. The subjects were divided into two groups namely the control and the experimental group. The experimental group underwent selected asanas and pranayama for five days per week for twelve weeks. Control group did not undergo any training programme rather than their routine work. Flexibility was measured by using sit and reach box. Prior to and after end of practice period all subjects were tested. The results of pre-test and posttest were compared with using Analysis of Co-variance. Finding of flexibility shows significant improvement due to the twelve weeks yogic practice when compared to the control group. Komathi and Kalimuthu 44 study was framed find out the effect of yogic practices on abdominal strength among school boys. Forty subjects were selected from A.R.R Matriculation higher secondary school and their age ranged from 15 to17years. The subjects were divided into two groups namely the control and the experimental group. The experimental group underwent selected asanas and pranayama for five days per week for twelve weeks. Control group did not undergo any training programme rather than their routine work. The abdominal strength was measured by using sit ups. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Covariance. Finding of abdominal strength shows significant improvement due to the twelve weeks yogic practice when compared to the control group. Manimakalai and Chitra 45 studied the effect of yogasanas practice on flexibility among university women. Thirty healthy, untrained female subjects were selected from Annamalai University in various departments and their age ranged from 18 to 25 years. The subjects were divided into two groups namely the control and the experimental group.. The experimental group underwent selected asanas for five days per week for eight weeks. Control group did not undergo any training 43 K. Bharatha Priya and R. Gopinath, Effect of Yogic Practice on Flexibility among School Boys, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p R.Komathi and M.Kalimuthu, Effect of Yogic Practices on Abdominal Strength among School Boys, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p K.M. Manimakali and S.Chitra, Effect of Yogasanas Practice on Flexibility among University Women, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p.53.

39 25 programme rather than their routine work. Flexibility was measured by using sit and reach box. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Co-variance. Finding of flexibility shows significant improvement due to the eight weeks yogic practice when compared to the control group. Rajkumar et.al 46 found out the effect of yogic practices for weight control for obese men students. Thirty two obese men students were selected from Pavendhar Bharathidasan institute of information technology, Tiruchirapalli and their aged from 17 to 21. The subjects were divided into two groups namely the control and the experimental group. The experimental group underwent selected yogic practices for eight weeks. Control group did not undergo any training programme rather than their routine work. All the two groups were tested on selected on selected criterion variables such as body weight measured using by weighing machine, forearm and thigh circumference measured using by steel measuring tap and body composition measure using by skin fold caliper of biceps and triceps. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Co-variance. The yogic practices groups significantly improved body weight, forearm and thigh circumference and body composition when compared to the control group. Selvakumar, Chandrasekar and Pushparaj 47 conducted the effect of selected yogic practices on cardio vascular endurance of college students. Sixty male subjects were selected from Thiagarajar College, Madurai and their age ranged from 18 to 20 years. The subjects were divided into two groups namely the control and the experimental group. The experimental group underwent selected asanas and pranayama practice weekly five classes for twelve weeks. Control group did not undergo any training programme rather than their routine work. Cardio vascular endurance was measured through field test using by one mile run and walk. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Co-variance. Finding of cardio 46 B. Rajkumar et.al, Effect of Yogic Practices for Weight Control for Obese Men Students, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p Selvakumar. R, Chandrasekar and T.Pushparaj, Effect of Selected Yogic Practices on Cardio Vascular Endurance of College Student, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p.72.

40 26 vascular endurance shows significant improvement due to the practices of yoga when compared to the control group. Sokkanathan and Selvakumar 48 studied effect of selected yogic practice on muscular endurance of school children. Sixty male subjects were selected from Madurai District Matriculation Higher secondary school, Madurai and their age ranged from 14 to 15 years. The subjects were divided into two groups namely the control and the experimental group. The experimental group underwent selected asanas and pranayama practice weekly five classes for twelve weeks. Control group did not undergo any training programme rather than their routine work. Muscular endurance was measured through field tests using by bent knee sit ups. Prior to and after end of practice period all subjects were tested. The results of pre-test and posttest were compared with using Analysis of Co-variance. The yogic practices groups significantly improved muscular endurance when compared to the control group. Sreenimurugan, Selvakumar and Jeyaveerapandian 49 studied effect of selected yogic practices on body composition of college students. Sixty male subjects were selected from Madurai District College stucents, Madurai and their age ranged from 18 to 21 years. The subjects were equally divided into two groups namely the control and the experimental group. The experimental group underwent selected asanas and pranayama weekly five classes for twelve weeks. Control group did not undergo any training programme rather than their routine work. Body composition was measured using by skin fold caliper. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Covariance. The yogic practices groups significantly improved body composition when compared to the control group. 48 Sokkanathan. G and R.Selvakumar, Effect of Selected Yogic Practice on Muscular Endurance of School Children, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p Sreenimurugan. M, Selvakumar and Jeyaveerapandian, Effect of Selected Yogic Practices on Body Composition of College Students Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p.79.

41 27 Sekar babu and Kulothugan 50 studied the effect of yogic practices on selected physiological variables of men hockey players. Thirty hockey men players were selected from Annamalai University, Chidambaram and their age ranged from 18 to 25 years. The subjects were divided into two groups namely the control and the experimental group. The experimental group underwent forty five minutes selected asanas and pranayama practice five classes per week for eight weeks. Control group did not undergo any training programme rather than their routine work. Cardio respiratory endurance was measured by using Cooper,s twelve minutes run and walk test, however the breath hold time was measured by the standard stop watch and resting pulse rate measured by using stethoscope. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Co-variance. The yogic practices groups significantly improved Cardio respiratory endurance, breath hold time and significantly decreased resting pulse rate when compared to the control group. Sultana 51 studied the effects of yoga practice on dominate hand grip strength of female students. Forty female subjects were selected from various Departments in Pondicherry University and their age ranged from 18 to 25 years. The subjects were divided into four groups namely Right nostril breathing group (Asanas and Suriya Bhedana), Left nostril (Asanas and Chandra Bhedana), Alternate nostril breathing group (Asanas and Nadisudhi) and control group. The experimental group underwent selected asanas and pranayama practice for ten days. Control group did not undergo any training programme rather than their routine work. Hand grip strength was measured through hand grip dynamometer. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Co-variance. The yogic practices three groups significantly improved hand grip strength, Alternate nostril breathing group ( Asanas and Nadisudhi) is better improved compared than other groups. 50 Sekar babu.k and P.Kulothugan, Effect of Yogic Practices on Selected Physiological Variables of Men Hockey Players, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p D.Sultana, Effects of Yoga Practice on Dominate Hand Grip Strength of Female Students Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p.360.

42 28 Studies on Aerobic Training Wang et.al 52 studied the effects of aquatic exercise on physical fitness (flexibility, strength and aerobic fitness), self-reported physical functioning and pain in adults with osteoarthritis of the hip or knee. Two-group randomized controlled trial with a convenience sample was used. Participants were recruited from community sources and randomly assigned to a 12-weeks aquatic programme and a non-exercise control condition. Data for 38 participants were collected at baseline, week 6, and week 12 during 2003 and Instruments were a standard plastic goniometer, a hand held dynamometer, the 6-minute walk test, the multidimensional Health Assessment Questionnaire, and a visual analogue scale for pain. Repeated measures analysis of variance showed that aquatic exercise statistically significantly improved knee and hip flexibility, strength and aerobic fitness, but had no effect on selfreported physical functioning and pain. Takeshima et.al, 53 studied the effect of concurrent aerobic and resistance circuit exercise training on fitness in older adults.thirty-five volunteers were randomly divided into two groups [programmed accommodating circuit exercise group (PG) 8 men and 10 women, 68.3 (4.9) years, and non-exercise control group 7 men and 10 women, 68.0 (3.4) years). The PG participated in a 12-week, 3 days per week supervised program consisting of 10 min warm-up and 30 min of programmed accommodating circuit exercise. (Moderate intensity hydraulic-resistance exercise and aerobic movements at 70% of peak heart rate) followed by 10 min cool-down exercise. programmed accommodating circuit exercise increased oxygen uptake Muscular strength evaluated by a hydraulic-resistance exercise machine increased at low to high resistance dial settings for knee extension, knee flexion, back extension and flexion, chest pull and press shoulder press and pull and leg press Body fat (sum of three skin folds) decreased and high-density lipoprotein cholesterol (HDLC) increased for PG. There were no changes in any variables for control group. These results indicate that programmed accommodating circuit exercise training 52 T. J Wang et.al, Effects of Aquatic Exercise on Flexibility, Strength and Aerobic Fitness in Adults with Osteoarthritis of the Hip or Knee, Journal of Advanced Nursing, Vol. I, (January, 2007), p N.Takeshima et.al., Effect of Concurrent Aerobic and Resistance Circuit Exercise Training on Fitness in Older Adults, European journal of applied physiology, Vol. II, (October, 2004), p.82.

43 29 incorporating aerobic exercise and hydraulic-resistance exercise elicits significant improvements in cardio respiratory fitness, muscular strength, and body composition. Sheales, 54 studied the effect of 13 week aerobic dancing programme on aerobic power, self image of mood status in sedentary women. The exercise group met for 50 min exercise 3 times a week. Body variables were skin fold measurement taken at 10 sites; the variables were assessed on pre-post test basis. It revealed that exercise brought about significant improvement in aerobic power and significant reduction in body fat percentage. The finding of this study suggested that participation in regular aerobic exercise can improve aerobic power and positive impact on mood state and also reduction in fat and stress. Toy, 55 studied the effect of aerobic dance training on Vo2 Max and Body Composition in early middle aged Women. Twenty subjects were selected to experimental group (No: 10) and control group (No: 10) for this study. The experimental group underwent twelve weeks aerobic dance training. The control group which was not undergone any training. The selected variables were vo2 max, body weight, and BMI and percentage body fat measure from the study. After twelve weeks of aerobic dance training, a significant reduction was noted in body weight, BMI and percentage body fat, and a significant in vo2 max. This study highlights that systematic aerobic dance training helps to increase the physical and cardio respiratory fitness among middle aged women. Shenbagavalli and Mary Recthammal 56 studied the effect of aerobic training on body mass index on sedentary obese men. 30 obese men were selected randomly and divided into two groups 15 subjects in each group. Group I as experimental group and Group II as control group. The experimental group had been in aerobic training programme five days in a week for a period of 8 weeks. The control group did not 54 A.L Sheales, Effect of A 13 Week Aerobic Dance Programme on Aerobic Power, Body Image and Mood States in Sedentary Women, Completed Research in Health Physical Education and Recreation, (May,1987), p C.T. Toy, Effect of Aerobic Dance Training on Vo2 Max and Body Composition in Early Middle Aged Women, Journal of Physical Education and Exercises Sciences, Vol. I, (January, 2008), p Shenbagavalli and D. Mary Recthammal., Effect of Aerobic Training on Body Mass Index on Sedentary Obese Men, Indian Journal of Yoga Exercise & Sports Science and Physical Education, Vol. II,( May, 2008), p. 26.

44 30 involve in any fitness programme or training programme. Once in 2 weeks the load was increased. The body mass index was selected as variable. The collected data were analyzed by using t ratio. From the findings it is quite interesting to know that the sedentary obese men have positive influence upon their body mass index due to the training programme given. The results shown aerobic training helps the subjects to decrease the weight, maintains body mass index and also it helps to increase the heart rate, improve the breathing for a sustained time. Agro 57 Studied the effect of low impact and high impact aerobic dance exercise on selected fitness measures such as Vo2 max, Sum of skin folds, sit reach flexibility test among college females. Thirty three college females participated in a 10 week training thrice a week for 45 minutes each session. T test indicated a significant increase in Vo2 max for the high impact group, where as no changes were noticed in low impact group. A significant difference was found between the groups in Vo2 max. Both low impact and high impact groups significantly decreased the sum of skin folds but no significantly decreased the sum of skin folds but no significant difference was found between the groups. Flexibility increased significantly in the low impact group but not in the high impact group, although no significant difference was found between the groups. Koutedakis et.al 58 conducted study to assess effects of three months of aerobic and strength training on selected performance- and fitness-related parameters in modern dance students. The sample consisted of 32 men and women (age 19 +/- 2.2 years) who were randomly assigned into exercise (n = 19) and control (n = 13) groups. Anthropometric and flexibility assessments, treadmill ergometry, strength measurements, and- on a separate day-a dance technique test were conducted pre- and post exercise training in both groups. It is concluded that in modern dance students (a) a 3-month aerobic and strength training program has positive effects on selected dance performance and fitness-related parameters, (b) aerobic capacity and leg strength improvements do not hinder dance performance as studied herein, and (c) the 57 R.A Agro., Effect of Low Impact and High Impact Aerobic Dance Exercise on Selected Fitness Measures, Completed Research in Health Physical Education and Recreation, Vol. II, (May, 1988), p Y. Koutedakis, Effects of Three Months of Aerobic and Strength Training on Selected Performance- and Fitness-Related Parameters in Modern Dance Students, Journal Strength Condition Research, Vol. III (August, 2007), p.8.

45 31 dance-only approach does not provide enough scope for physical fitness enhancements. Licl.et.al, 59 studied the effects of aerobic exercise intervention with goals of improving health-related physical fitness among selected adults in high-tech Company at Taiwan. This study was conducted as a quasi-experimental design. Among the 54 subjects enrolled in the study, 26 subjects of the volunteers agreed to participate in an aerobic exercise program. The control group was comprised of a similar sample of 28 subjects working at the same company. Subjects in the exercise group participated in a 12-week aerobic exercise program, while subjects in the control group did not participate. The results of analysis of variance with repeated measures of health-related physical fitness showed that the subjects in the exercise group had significantly more improvements in abdominal muscle strength and endurance than the subjects in the control group. This study indicated that one 12- week aerobic exercise program was effective in improving the abdominal muscle strength and endurance among selected adults. Promoth 60 studied the effect of step aerobics training on selected physical and physiological variables of physical education students. Thirty female students were selected, from St. Joseph Physical Education College, Moolamattum in Kerala. Fifteen female students were assigned as experimental group and another 15 female students were assigned as control group. Their age ranged from 20 to 24 years. The experimental group was progressively introduced to the practice of step aerobics. The subjects performed step aerobics apart from their regular physical education workout, five days in a week for a period of sixty minutes. The control groups did not participate any training programme expect their regular workout. Both groups were tested before and after experimental period of twelve weeks with respective standard tests. The data were computed statistically by using Analysis of Co- Variance (ANCOVA) to see progressive effects. The results, in general, support the theory that 59 LiCL et.al., The Effectiveness of An Aerobic Exercise Intervention on Worksite Health- Related Physical Fitness-A Case in A High-Tech Company, Chang Gung Medical Journal, Vol. I, (January, 2006), p K.G. Promoth, Effect of Step Aerobics Training on Selected Physical and Physiological Variables of Physical Education Students, (Unpublished M.phil Thesis, Pondicherry University, Pondicherry, July, 2010).

46 32 step aerobics had significant effects on selected physical and physiological variables improved significantly among the experimental group i.e., flexibility, explosive power, BMI, and Vo 2 max and no significant changes were seen in control group. Mahendran 61 studied the effect of 12 weeks aerobic exercises on selected health related physical fitness and physiological variables among adolescents. Thirty healthy, untrained school boys were selected from Sengunthar higher secondary school in Thuraiyur and their age ranged from 12 to 15 years. The subjects were equally divided into two groups namely control and experimental group. The experimental group underwent aerobic exercises training for forty five minutes duration for twelve weeks for weekly five classes. Control group was kept under observation without training. Selected health related variables were, muscular strength was measured using by hand grip dynamometer, muscular endurance was measured using by bent knee sit ups, cardio-respiratory endurance was measured using 12- minutes run/walk, flexibility was measured with the reliable equipment sit and reach box. The body mass index was calculated by measuring the height and body weight of the subjects. The height was measured in meters by using a stadiometer and weight was measured in kilograms by using a weighing machine. The following equation was used to calculate the body mass index (BMI) i.e. BMI= weight in kg/ height in meter square. The results of pre- test and post- test were compared by using Analysis of Covariance (ANCOVA). All variables were significantly improved among experimental group. Pollock et al., 62 studied the effect of walking on body composition and cardiovascular function of middle aged men. Sixteen sedentary male subjects were trained for 20 weeks four days per week. The vigorous walking was progressively increased in accordance with the tolerance of each individual by the last week. Substantial improvement occurred in maximum oxygen consumption, sub-maximal heart rate and resting diastolic blood pressure and reductions of body weight and 61 P.Mahendran, Effect of 12 Weeks Aerobic Exercises on Selected Health Related Physical Fitness and Physiological Variables of Adolescents. (Unpublished M.Phil Thesis, Pondicherry University, Pondicherry, July, 2009). 62 L. Michael Pollock and Associates, Effects of Walking on Body Composition and Cardiovascular Function of Middle Aged Men, Journal of Applied Physiology vol. I, (March 1971), p.106.

47 33 percent of fat, which indicates that vigorous walking can be effective as an adult training activity. Zant and Kusma 63 studied the effect of a community based exercise and health education program to improve cardiovascular fitness and body composition. Twenty five subjects were participated in 12 weeks aerobic training programme. Resting Heart Rate, blood pressure, body composition (skin folds), and maximal exercise capacity were measured before and after training. Data was analyzed by ANOVA. There were significant reductions in Resting Heart Rate, blood pressure, body composition percent of body fat and increased maximal exercise workload. These results indicate that a community based exercise and health education program result in beneficial changes in fitness and body composition. Robert Boling 64 and others conducted a study on the effects of aerobic training on competition anxiety and Selected Physiological Variables in Tae Kwon Do Athletes. The athletes ages ranging from years and they participated in the training program three times a week for a five-week period. The control group went through the conventional Tae Kwon Do training program consisting of stretching and forms Kata s. The experimental group went through aerobic exercise practice session along with their conventional Tae Kwon Do practice. Pre- and post-test data for each subject were obtained for a sub-maximal cycle ergometer test, wet spirometer test for vital capacity, and for a sports competition anxiety test. Dependent tests were used to compare means within groups. Analysis of covariance was used to compare means between groups. The experimental group improved significantly in aerobic capacity, vital capacity, exercise heart rate, and exercise blood pressure. Zant and Kusma 65 studied the effectiveness of a community based exercise and health education program to improve cardiovascular (CV) fitness and body composition on 25 subjects. Subjects participated in a supervised aerobic training 63 R. S. Van Zant and S. H. Kusma, Effect of Community Based Exercise and Education on Individual Fitness in a Corporate Setting, Research Quarterly for Exercise and Sport Abstract of Completed Research Supplement, Vol.64, (March 1993), p Robert Boling, et. al., Effects of Aerobic Training on Competition Anxiety and Selected Physiological Variables in Tae Kwon Do Athletes, Research Quarterly for Exercise and Sport, Abstracts of Completed Research Supplement Vol.64 (March 1993),p R. S. Van Zant and S. H. Kusma, Effect of Community Based Exercise and Education on Individual Fitness in a Corporate Setting, Research Quarterly for Exercise and Sport Abstract of Completed Research Supplement, Vol.64, (March 1993): 104.

48 34 programme for 12 weeks. Resting Heart Rate (RHR) blood pressure (BP), weight, body composition (skin folds), and maximal exercise capacity (cycle) were measured before and after training. Data was analysed via ANOVA. There was significant (P<0.05) reductions in systolic BP, RHR, 5 minutes post exercise HR, weight, sum of 6 skin folds percent of body fat and fat weight. Subjects significantly increased maximal exercise workload. These results indicate that a community based exercise and health education program result in beneficial changes in fitness and body composition. Aranga Panbilnathan and Kulothungan 66 studied effect of different intensity aerobic exercise on body composition variables among middle aged men. Sixty male subjects were selected randomly divided four groups and each group consists of fifteen subjects each. The age ranged from 35 to 45. Group 1 underwent as low intensity aerobic exercise, group II underwent moderate intensity aerobic exercise, group III underwent high intensity aerobic exercise and group IV acted as control group. The experimental groups underwent their intensity aerobic exercise programme three days per week for twelve weeks. Control group did not undergo any training programme rather than their routine work. The body composition are percentage body fat and lean body mass were measured by using skin fold caliper. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Co-variance. The results shows that high intensity aerobic exercises were significantly better than low and moderate aerobic exercises in percentage body fat. The moderate and high intensity aerobic exercises significantly influenced lean body mass of middle age men. Nagaraj, Subramaniam and Jayasivarajan 67 studied effect of stretching exercises and aerobic exercises on flexibility of school boys. For this study sixty school boys were selected at random from Velankanni Matriculation Higher secondary school, Puducherry and their age ranged from 14-17years. The selected subjects divided in to four groups each group consist of fifteen subjects. Group I 66 Aranga Panbilnathan and P.Kulothungan, Effect of Different Intensity Aerobic Exercise on Body Composition Variables among Middle Aged Men, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p Nagaraj, subramaniam and jayasivarajan, Effect of Stretching Exercises and Aerobic Exercises on Flexibility of School Boys, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p.204.

49 35 underwent stretching exercises, group II underwent aerobics exercises, group III underwent combined exercises (stretching and aerobics exercises) and group IV is control group. The three experimental groups were subjected to the training programme for 10 weeks for three days per week. Control group did not undergo any training programme rather than their routine work. Flexibility was measured by using sit and reach box. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Covariance. The result shows that combined exercises (stretching and aerobics exercises) were significantly better than stretching exercises, aerobics exercises in flexibility. Ashok & Rupiner 68 studied to examine the distribution of Subcutaneous fat in young adult physically active males (N=50) and females (N=50 )aged from years, before and after a 90 days conditioning programme consisting of exercises targeted to improve flexibility, Strength and Cardio respiratory endurance. The data was significantly analyzed by using ANOVA and Scheffe Post hoc tests were used to derive the result. The result shows that the distribution pattern of subcutaneous fat in the form Skin fold thickness in males was sub scapular (maximal) followed by calf, triceps suprailiac, biceps (minimal). The subcutaneous Skin fold thickness from the observed body sites significantly decreased (except Sub scapular in females) with the progression of a conditioning programme but it could not change the preconditioning distribution pattern of subcutaneous fat in both males & females. Whereas the Body fat Percentage significantly decreased (before ± 3.20 & after ± 2.41) and LBM% significantly increased (before ± 3.20 after ± 2.80) only in females after conditioning programme. These findings indicate that a conditioning programme on the one hand lowers the total body fat by mobilizing and using the subcutaneous fat and on the other hand increase lean body mass (LBM) both in males & females. 68 Ashok Kumar & Rupinderr Mokhal Fat Distribution after a Conditioning Programme in Males & Females, Journal of sports Science in Physical Education, Vol.1 No.1& 2 (2005): p.74.

50 36 Studies on Yogic and Aerobic Training Ravikumar 69 conducted a study to find out the effect of selected yogic practices and aerobic exercises on somato type components and its relationship with health related physical fitness and biochemical variables. Forty-five college male students were selected randomly from in the Government boys hostel, lawspet, Puducherry. Their age ranges from 18 to 25 years. They were divided into three groups namely control group, yogic group and aerobic group. The training period the yogic group and the aerobic group underwent fourteen weeks of training on their respective program. The yogic group was trained on asanas and pranayama. The aerobic group was trained on aerobic exercises with rhythmic music with various types of aerobic type movements. The progressive load method was used up to fourteen weeks for the respective groups. The training was given during for 5 days a week. The data pertaining to pre test and post test of experimental variables were derived through the following methods. Health related physical fitness components such muscular strength and endurance, muscular flexibility, cardio vascular endurance & body composition significantly improved after yogic group and aerobic exercise group than the control group. Preetha 70 conducted a study to find out the effect of selected yogasanas and aerobic exercises on selected physical, physiological and psychological variables among women students of Pondicherry University. Samples were selected randomly aged between 20 to 25 years and was divided into equally three groups Control and two experimental groups. Experimental group I underwent aerobic exercises, experimental group II underwent yogasana practice the both group the training session were held five days in a week for a period of twelve weeks.control group did not undergo any training. Prior to and at the end of training period all subject were tested for selected physical, physiological and psychological variables. Aerobic exercises & yoga practice group showed significant improvement on selected 69 H. Ravikumar, Effect of Select Yogic Practices and Aerobic Exercises on Somatotype Components and Its Relationship with Health Related Physical Fitness and Biochemical Variables, (Unpublished Doctoral Thesis, Pondicherry University, Pondicherry, July 2009). 70 O. Preetha, Effect of Selected Yogasanas and Aerobic Exercises on Selected Physical, Physiological and Psychological Variables in University Women Students, (Unpublished M.phil Thesis, Pondicherry University, Pondicherry, September 2006).

51 37 physical, physiological and psychological variables like weight, flexibility, and balance among experimental group than the control group. Sakthignanavel 71 studied the effect of pranayama and aerobic exercises on physical and mental performance among males. The present investigation was undertaken to study the effect of pranayama with aerobic exercises on muscular endurance, vital capacity and cardio respiratory endurance. Thirty normal male volunteers had under gone a 12 weeks training course of pranayama (n1=10), aerobic exercise (n2 =10) and pranayama with aerobic exercises (n3=10). The suitable parameters were assessed before and after the training. The results shown that the pranayama group marked as higher degree in vital capacity (p<0.05). The aerobic group shows greater cardio respiratory endurance and muscular endurance than the other groups (p<0.05). The combined pranayama aerobic group shown a greater improvement in all aspects than the other three groups (p<0.05). Sakthinanavel 72 studied the effect of continuous running, yogic pranayama, and combination of continuous running and yogic pranayama exercise on cardiorespiratory endurance, selected physiological and psychological variables among male students of indira nagar at Pondicherry. Sixty school students were randomly assigned to four groups.group I performed continuous running. Group II performed pranayama, Group III performed, the combined continuous running and pranayama group, Group IV acted as the control group and was not involved in any specific training. subject in each group were trained with respective programmers for a of fourteen weeks, four times a week, each training session lasted for 30 minutes. Prior to and at the end of training period all subject were tested for cardio- respiratory endurance, selected physiological and psychological variables. Only combined continuous running & yogic pranayama group showed significant improvement on cardio-respiratory endurance & psychological variables & some of the physiological 71 D. Sakthignanavel, Effect of Pranayama with Aerobic Exercise on Aerobic Fitness, Yoga Mimamsa, Vol. I, (January, 1998), p D. Sakthignanavel, Effect of Continuous Running, Yogic Pranayama, and Combination of Continuous Running and Yogic Pranayama Exercise on Cardio- Respiratory Endurance, Selected Physiological and Psychological Variables, (Unpublished Doctoral Thesis, Annamalai University, Annamalainager, September 1995).

52 38 Variables expect cardiac variables like systolic pressure, diastolic pressure, mean pressure, pulse pressure, & rate pressure product. Madhan kumar 73 conducted a study to find out the effect of 12 weeks jogging and asanas on selected physical variables among obese men. Thirty subjects from Cheyyar town, Tamil Nadu state was randomly selected and their age ranged from years. The subjects were divided into three groups, one control and two experimental groups. The two experimental groups were subjected to a training programme for 12 weeks. Jogging was administrated to group I (n=10) and asanas was administrated to group II (n=10) and group III (n=10) served as a control group. Test was conducted for physical variables namely agility, muscular strength and flexibility prior and after the 12 weeks training programme the data was collected and analysed statistically by Analysis of covariance and to find out the significant difference at 0.01 level of confidence. The result reveals there was significant difference among the three groups. It is finally concluded that the jogging group found to be significant than the asanas group on agility, muscular strength but asanas group found to be significant than the jogging group on flexibility. Chidambara Raja 74 studied the effect of yogic practice and physical fitness on flexibility, anxiety and blood pressure. Forty five subjects working women in various faculties of Annamalai University in the age group of 35 to 40 years were selected. They were divided into three equal groups each group consisted of fifteen subjects. Group I underwent yoga practice, group II underwent physical exercise and group III acted as control group who did not participate in any special training. The training period for this study was five days in a week for eight weeks. Flexibility was measured using by sit and reach test, anxiety was measured by Taylor s Manifest Anxiety scale and blood pressure was measured using sphygmanometer. Prior to and after the training period the subjects were tested flexibility, anxiety and blood pressure (systolic and diastolic). The data were computed statistically by using 73 T. Madhan Kumar, Effect of 12 Weeks Jogging and Asanas on Selected Physical Variables of Obese Men. (Unpublished M.phil Thesis, Pondicherry University, Pondicherry, September, 2007). 74 S.Chidambara Raja, Effect of Yogic Practice and Physical Fitness on Flexibility, Anxiety and Blood Pressure, Indian Journal for Research in Physical Education and Sports Sciences, Vol. V (October, 2010), p. 1

53 39 Analysis of Co- Variance (ANCOVA). All the variables were significantly improved among experimental group than the control group. Punithavathi 75 study was carried out to investigate the effects of aerobic exercises and yogic practices on selected physical, physiological and biochemical variables among school girls. 45 girls were selected from St. Joseph of Cluny Hr. Sec. School, Pondicherry. The age group of the subjects ranged between 14 to 18 years. The subjects were divided into three groups and each group consisted of fifteen subjects. The two experimental groups underwent two different training programmes namely aerobic exercises and yogic practices and the third group acted as control group which was not subjected to any training. The subjects selected were from three categories viz. Control group, aerobic experimental group and yogic experimental group, and the data on the selected variables were collected before and after the training period. The pretest and post test data collected from control, aerobic and yogic experimental groups were statistically analyzed to find out the significance of the variables such as speed, muscular endurance, cardio respiratory endurance, resting pulse rate, breath holding time, respiratory rate, protein and lactic acid, by the use of analysis of covariance (ANCOVA). After eliminating the influencing of pre test, the adjusted post test means of experimental groups and control group were tested for significance by using ANCOVA. Neethi and Chidambara Raja 76 studied effect of yogic practices and physical exercises on muscular strength self - concept and blood pressure. Forty five healthy, untrained female subjects were selected from various Departments of Annamalai University and their age ranged from 18 to 25 years. The selected subjects were equally divided into three groups. Group I underwent yoga practices, group II underwent two experimental groups and group III as a control group. The experimental groups underwent their training programma five days per week for eight weeks. Control group did not undergo any training programme rather than their routine work. Muscular strength was measured by sit ups test, self concept was 75 Punithavathi, Effects of Aerobic Exercises and Yogic Practices on Selected Physical, Physiological and Biochemical Variables Among School Girls. (Unpublished Doctoral Thesis, Pondicherry University, Pondicherry, April 2010). 76 Neethi and Chidambara Raja, Effect of Yogic Practices and Physical Exercises on Muscular Strength Self - Concept and Blood Pressure, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p.60.

54 40 measured with the help of Muktha Rani Rasthogi s self-concept and blood pressure was measured by using sphygmomanometer. Prior to and after end of practice period all subjects were tested. The results of pre-test and post-test were compared with using Analysis of Co-variance. The yogic practices group and physical exercises group on muscular strength, self - concept significantly improved when compared with the control group. Blood pressure has also decreased in yogic practices group and physical exercises group when compared with the control group. Studies on Training and Detraining Testerman 77 conducted a study on training and detraining effect on selected physiological fitness in adult black women. Pre, post and detraining post measurements were made on body weight, heart rate, blood pressure, and sum of skin fold and predicted max Vo2. The study was conducted in 4 stages 2 training stages and detraining. Training was either by walking, jogging or aerobic dance, 3 times per week, over 11 to 12 weeks. One detraining period was for 10 weeks, a second period for 15 weeks. Data were analyzed by factorial ANOVA, Predicted max vo2 was significantly increased after and was either maintained or reduced back to pre training levels through detraining. Skin fold thickness were significantly reduced following training and after detraining both systolic and diastolic blood pressure underwent no changes from training through the detraining period. Vaithianathan 78 studied the effects prior to and after training on selected physical and physiological variables. 70 physically fit and untrained boys were randomly assigned to one of the two groups: Group I (experimental group) performed circuit training five days a week for a period of 12 weeks; Group II (control group) were restricted to participate in any of the training programme. Prior to and at the end of training period all subjects were tested for muscular strength, muscular endurance, cardio-respiratory endurance, blood pressure, vital capacity and respiratory rate Data were analyzed by factorial ANOVA. The results of the study indicated that circuit training improved the efficiency significantly in physical fitness variables such as 77 E.P. Testerman, Training and Detraining Effect on Selected Physiological Fitness in Adult Black Women, Completed Research in Health, Physical Education and Recreation, (November, 1985).p K. Vaithianathan, Effect of Training and after on Selected Physical and Physiological Variables, (Unpublished Doctoral Thesis, Annamalai University, Annamalainager, October, 1988).

55 41 muscular strength, muscular endurance and cardio-respiratory endurance and also physiological variables such as blood pressure, vital capacity and respiratory rate. Jaya sivarajan 79 studied the effect of plyometric training and detraining on speed and explosive power among school boys. Thirty healthy untrained school boys were selected from karaikal region and their age ranged from 12 to 15 years. The subjects were equally divided into two groups namely control and experimental group. The experimental group underwent plyometric training for one hour duration for twelve weeks for weekly three classes. Control group did not undergo any training. Speed was measured using by 50meter dash and explosive power was measured using by standing board jump. The results of pre-test, post-test and detraining were compared by using Data were analyzed by factorial ANOVA The impact plyometric training significantly improved the speed, explosive power among school boys in the post test. Swaminathan 80 studied the effects of maximal power and plyometric trainings detraining and retraining on selected strength and power parameters. Forty five healthy male subjects were selected from sports hostel boys in Tiruchirapalli, Tamil Nadu and they were aged 15 to 17. The selected subjects were divided into three equal groups of fifteen subjects each at random. Group I underwent maximal power training, Group II underwent plyometric training and Group III acted as control. The experimental groups underwent their respective programmes for three days per week for twelve weeks. Control group which did not undergo any training programme. All the subjects of the three groups were tested on selected criterion variables such as leg strength, back strength, strength endurance and elastic power in terms of vertical distance and explosive power in terms of horizontal distance. Data were analyzed by factorial ANOVA. The results shown there was significant improvement in the strength and power parameters among sports hostel boys. 79 S. Jaya Sivarajan, Effect of Plyometric Training and Detraining on Speed and Explosive Power, (Unpublished M.phil Thesis, Pondicherry University, Pondicherry, November, 2003). 80 B.Swaminathan, Effects of Maximal Power and Plyometric Trainings Detraining and Retraining on Selected Strength and Power Parameters, (Unpublished Doctoral Thesis, Bharathidasan University, Tiruchirapalli, August, 2008).

56 42 Karthikeyan 81 studied the effects of isolated, complex weight, plyometric trainings detraining and retraining on selected strength and power parameters among male subjects. Sixty healthy male subjects were selected from department of physical education and sports sciences at Annamalai University, Annamalai Nager, Tamil Nadu and they were aged 18 to 22. The selected subjects were divided into four equal groups of fifteen subjects each at random. Group I underwent maximal weight training, Group II underwent plyometric training and Group III underwent maximal weight training and plyometric training, Group IV acted as control. The experimental groups underwent their respective programmes for three days per week for twelve weeks. Control group did not undergo any training programme. All the subjects of the four groups were tested on selected criterion variables such as leg strength, back strength, strength endurance, an aerobic power and explosive power after the training programmae as pre and post tests respectively, at every ten days of detraining programme for forty days (four cessations) and four weeks of retraining programme. The collected data were statistically analysis factorial ANOVA. The study results concluded that there was significant improvement on selected strength and power parameters among experimental group than the control group. Muthuelukavam 82 studied the effect of different intensity circuit training and detraining on selected biomotor abilities and physiological parameters among university male students. Forty five male subjects were selected from department of physical education and sports sciences at Annamalai University, Annamalai Nager, Tamil Nadu and they were aged 18 to 20. The selected subjects were divided into three equal groups of fifteen subjects each at random. Group I underwent moderate intensity circuit training, Group II underwent high intensity circuit training and Group III acted as control. The experimental groups underwent their respective programmes for ten weeks. Control group did not undergo any training programme. after the training programmae as pre and post tests respectively, at every ten days of detraining programme for forty days (four cessations) and four weeks of retraining programme. The collected data were statistically analysis factorial ANOVA. The study results 81 P. Karthikeyan, Effects of Isolated, Complex Weight, Plyometric Trainings Detraining and Retraining on Selected Strength and Power Parameters Among Male Subjects. (Unpublished Doctoral Thesis, Annamalai University, Annamalainager, 2003). 82 Muthuelukavam, Effect of Different Intensity Circuit Training and Detraining on Selected Biomotor Abilities and Physiological Parameters among University Male Students. (Unpublished Doctoral Thesis, Annamalai University, Annamalainager, December 2006).

57 43 concluded that there was significant improvement on selected biomotor abilities and physiological parameters among experimental group than the control group. Margarent Neval Fringer 83 determined the changes in selected physiological parameters in the subsequent period of detraining. The forty four female college students were selected and their age between years. The subjects underwent bicycle ergo meter twice a week during ten weeks conditioning period. At the end of the training period she concluded that selected physiological variables were enhanced by the training program and the ten weeks inactivity period produced significantly greater loss in physiological variables. Wise Blessed Singh 84 studied the effect of concurrent strength and endurance training and detraining on selected bio-motor abilities. Thirty men students participated in this study. They were selected from bachelor of physical education in Annamalai University their age 18 to 22 years. The selected subjects were equally divided into two groups control and experimental. The experimental group performed both the strength and endurance training three days per week on alternative days for twelve weeks. Control group did not undergo any training programme rather than their routine work. The dependent variables selected were assessed by standard test and procedure. The data were collected prior to and immediately after twelve weeks of training and also during detraining period once in ten days for thirty days analyzed by using factorial ANOVA with last factor repeated measures. 83 Margarent Neval Fringer, Changes in Selected Cardio Respiratory Parameters during Period of Conditioning and Reconditioning in Young Adult Females, Dissertation Abstracts International (July 1972), p Wise blessed Singh, Effect of Concurrent Strength and Endurance Training and Detraining on Selected Bio-Motor Abilities, Recent Treads in Yoga and Physical Education, Vol. I, (August, 2011) p.395

58 44 Summary of the Literature The review of literature helped the investigator to spot out relevant topics and variables. Further the literature helped the investigator to frame the suitable hypothesis leading to the problems. The latest literature also helped the investigator to support his finding with regard to the problem. Further the literature collected in the study also helped the research scholar to summarize his study. The reviews were presented under the four sections such as yogic training (17), aerobic training (17), yogic and aerobic training (8) and general training and detraining (8). All the research studies presented in the section proved that the yogic and aerobic training programme contribute significantly for better development of dependent variables. The research studies reviewed were collected from journals available in the websites and some university libraries. It is also observed from the reviews of literature that no research studies have been conducted in relation to yogic and aerobic training followed by detraining on health related physical fitness variables. This motivated the researcher to select this study.

59 CHAPTER III METHODOLOGY In this chapter, the selection of subjects, experimental design, selection of variables, selection of tests, instruments reliability, reliability of the data, pilot study, orientation of the subjects, training programme, test administration, collection of the data and statistical procedure have been explained. Selection of Subjects The purpose of the study is to find out the effects of yogic training aerobic training and detraining on health related physical fitness of college male students. Forty five healthy, untrained students were selected from Dr.R.K.Shanmugam College of Arts & Science, Indili, Kallakurichi T.K, Villupuram Dt, Tamil Nadu, during the academic year for this study. The subject s age ranged from 18 to 21 years. Experimental Design The selected subjects were divided into three groups with fifteen subjects in each group selected randomly, with two experimental groups and one control group. Experimental Group I underwent the yogic training in selected asanas and pranayama. Experimental Group II underwent the selected aerobic dance with music s programme. The training periods of experimental groups were twelve weeks, five days per week with duration of 45 minutes. Control group did not undergo any training programme rather than their routine work. Selection of Variables On the basis of the available literature, personal experience, discussion done with research supervisor and consulting with sports experts, the following health related physical fitness variables were selected.

60 46 Health Related Physical Fitness a. Muscular Strength b. Muscular Endurance c. Cardio-respiratory Endurance d. Flexibility e. Body composition Selection of Tests The test items were selected for this study after thorough review of literature as well as consultation with experts, physical education professionals, research supervisor and sports experts which were appropriate and ideal for the variables. The criterion variables are presented in the table 3.1. TABLE 3.1 TESTS SELECTION S.No Criterion Variables Test Items Unit of Measurements 1 Muscular Strength Grip dynamometer kilograms 2 Muscular Endurance Sit ups (Bent knees) Counts 3 Cardio Respiratory Endurance 12-Min run / walk Meters 4 Flexibility Sit and reach box Centimeters 5 Body composition Skin fold caliper Millimeters Instruments Reliability Hand grip dynamometer, sit and reach box, skin fold caliper, stop watch and other equipments used for this study. All these instruments were available in the department of physical education and sports sciences, Pondicherry University, Puducherry. They were new and good with working condition. Their calibration were tested and found to be accurate enough to serve the purpose of the study.

61 47 Reliability of the Data The reliability of the data was established through test and retest method. Ten subjects were randomly selected from the Dr.R.K.Shanmugam College of Arts & Science, Indili, Kallakurichi T.K, Villupuram Dt, Tamil Nadu and they were tested twice by the same testers under similar conditions on each criterion variable. The intra class correlation was used to find out the reliability of the data with test - retest scores on each criterion variables separately and they are presented in table 3.2 TABLE 3.2 RELIABILITY CORRELATION CO-EFFICIENT VALUES ON SELECTED VARIABLES Tests r value Right hand grip strength 0.91* Left hand grip strength 0.94* Bent knee sit-ups 0.89* Twelve minutes run and walk 0.91* Sit and reach 0.93* Skin fold caliper 0.90* *Significant at 0.05 level of confidence. (The table value required for significant at.0.05 level of confidence is 0.632) Pilot Study A Pilot study was conducted before finalizing the training program to ensure that the intensity and duration of yogic training and aerobic training. Ten students were randomly selected for pilot study from each group. They were asked to practice their respective training. The average performances of the ten students from each group were calculated and that was fixed as an initial load for the experimental groups. Orientation of the Subjects The researcher explained about the purpose of the study to the subjects and their part during the training programme. The investigator had also explained the testing procedures on selected criterion variables and gave instructions to the subjects about the procedures to be adopted while measuring. Three sessions were spent to familiarize the subjects with the techniques involved in executing the yogic training

62 48 and aerobic training, which helped them to perform exercises properly and avoid injures. The subjects were verbally motivated to attend the training session regularly. Training Programme During the training period the yogic group and the aerobic group underwent weekly five classes for twelve weeks of training on their respective program. The yogic group was given training on selected asanas and pranayama. The aerobic group was given training on aerobic dance with music s programme for 30 minutes with an intensity that elicited heart rates of beats per minute. The progressive load method was used for twelve weeks on the respective groups. The training schedule is enclosed in appendices. Tests Administration Hand Grip Dynamometer Test 85 Purpose To measure the muscular strength of right and left hand grip and strength forearms. Equipments Hand grip dynamometer (Model IMI 1417) and score sheet. Procedure The subject first dried the hand with chalk. The Hand grip dynamometer (Model IMI 1417) was adjusted and placed comfortably in the hand. The second joint (articulation) of the fingers had fitted snugly under the handle. The person assumed a standing position (using an upper cut portion) in a way so that the instrument was not being touched by the body or and other object. The person gave an all out effort, statically contacting the muscles of hand, wrist and forearm for at least two to three seconds. The same process was repeated with the other hand. 85 B.Haffman, Reema, Fitness, Health & Nutrition,( New Delhi :Khel Sathitya Kendra Published, 2003). pp

63 49 Scoring The person was given three trail, and best of taken as the score. The score was recorded to the nearest half kilogram. Purpose Bent Knee Sit-Ups Test 86 To measures the muscular endurance of the abdominal muscles. Equipments Mats, stop watch and score sheet. Procedure The subjects were asked to take a supine lying position on the mat, knees bent to an angle less than 90 degrees, and hands clasped behind neck. The angles were held firmly on the ground by another subject. The performer lifted his trunk, touched his knees with forehead and then lowered his trunk touching the mat with his elbows. This exercise was done continuously without pause for one minute. Numbers of correctly executed sit ups were recorded as his performance. Scoring The maximum number of repetitions performed in sixty seconds is the score. The repetition was not counted when finger tips did not maintained contact behind the head, when the knees were not touched. Purpose Twelve Minutes Run-Walk Test 87 To measures Cardio Respiratory Endurance. 86 B.Haffman, Reema, Ibid, pp Barry L. Johnson and Jack K. Nelson, Practical Measurement for Evaluation in Physical Education, (Minneapolis: Burges Publishing Company, 1969). p143.

64 50 Equipments Procedure Football field, stopwatch, whistle, score sheet, pencil and clapper, etc... For this test a foot ball field was prepared with marking at every ten meters for 200m as in the above picture. The groups of fifteen subjects were doing this test. The subjects were asked to stand on the starting position and were given instructions to cover as much distance as possible by running, jogging or walking, if running throughout the twelve minutes period was not possible. They were instructed to continue till the final whistle was blown and to stop before. With the starting whistle they started and at the end of twelve minutes the whistle was blown. The number of minutes left was announced to the subjects every minute, and the subjects jogged with moving forward the final whistle. When the signal to stop was given, they immediately stopped their running. Scoring The subject was concerned covered the distance was recorded. The score in meter was determined by multiplying the number of complete laps (200 meters) completed, plus the number of segments of five meters of an incomplete lap plus the number of meters stopped off between a particular segments. Purpose Sit and Reach Test 88 To measures the flexibility of the back and leg (hamstring) muscles. 88 N. Hastad Douglas and C. Lacy Alan, Measurement and Evaluation in Physical Education and Exercises Science, (Arizona: Gorsuch Scarisbrick Publishers, 1994), p.165.

65 51 Equipments A sit and reach box, centimeter scale, score sheet and pencil. Procedure The subject was asked to assume a sitting position on the floor with fully extended legs. A sit and reach box kept closer to the feet in such a way that, the bottom of the feet were forwardly fixed at the box. The subject was asked the arms are extended forward with one hand on top of the other and finger pads on top of fingernails. The subject reaches directly forward, palms down, along the measuring scale three times, holding the position of maximum reach the last time for one full second. Scoring Three trials will be given to each subject. Each attempt is held for one second and the measurement is taken to the nearest centimeter. Skin Fold Caliper Test 89 Purpose To measures the level of body fat. Equipments Harpenden skins fold caliper, score sheet and pencil. Procedure An estimation of body fat by skin fold thickness measurement, were taken in three different anatomical sites around the body. The right side is usually only measured (for consistency). The tester pinches the skin at the appropriate site to raise a double layer of skin and the underlying adipose tissue, but not the muscle. The calipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimeters taken two seconds later. The mean of two measurements should be taken. 89 MHSAA, Skin Fold Assessor Hand Book Link click, file ticket tabid=152.

66 52 If the two measurements differ greatly, a third should then be done, then the median value taken. There are many common sites at which the skin fold pinch can be taken. To Predict Body Density from the Sum of Skin fold fat, Generalized Regression equation was used. The sites are followed Triceps Measures This measurement was taken at a site halfway between hip of the armorial process and tip of elbow. The measurement is taken with the arms hanging freely. The skin fold measure was taken on the backside of the right arm parallel to the long axis of the arm. Sub Scapular Measures The skin fold is lifted at the tip of right sub scapular on the diagonal plane about 45 degree from Horizontal plane. The caliper was placed about one centimeter in a laterally downward angle. Abdominal Measures The Subject stands on his feet. The skin fold was cited vertically taken at a lateral distance of approximately 2cm from the umbilicus. Calculating Percent Body Fat from Body Density STEP 1 Lohman Equation-Calculation of Body Density BD= [ (sum SF x )] + [(sum SF) 2 x ] (Sum of SF = Triceps SF + Sub scapular SF + Abdominal SF) STEP 2 Brozek Equations-Calculation of % Body Fat from Body Density % BF = (457/BD)-(414.2)

67 53 Collection of the Data The data were collected on health related physical fitness variables namely muscular strength, muscular endurance, cardio respiratory endurance, flexibility and body composition for all the three groups before the experimental period ( pre test), after six weeks of training ( mid test) and after twelve weeks of the training period (post test) respectively. After training period data collection the detraining period data were collected on all the variables once in ten days for three times. During this period the subjects were not allowed to participate in any training programme. Statistical procedures In order to test the effect of training, the collected data from all the three groups before, during and after experimentation on health related physical fitness variables were statistically analyzed by using two-way (3x3) factorial analysis of variance with last factor repeated measures. The data collected from the three groups at post experimentation and detraining (three cessation) on health related physical fitness variables were statistically analyzed by using two way (3x4) factorial ANOVA with last factor repeated measures. Whenever, two-way factorial ANOVA with last factor repeated the obtained F ratio interaction values are found to be significant, the simple effect test is used. When the obtained F ratio value in the simple effect is found significant, the Scheffe s test is applied as post hoc test to determine which of the paired mean had significant differences. In all the cases the level of confidence is fixed at 0.05 to test the significance.

68 CHAPTER IV ANALYSIS OF THE DATA AND RESULTS OF THE STUDY The collected data on health related physical fitness variables has been analyzed and presented in this chapter. The purpose of the study was to find out the effects of yogic training aerobic training and detraining on health related physical fitness variables such as muscular strength, muscular endurance, cardio-respiratory endurance, flexibility and body composition of college male students. Forty five healthy, untrained students were selected from the Dr.R.K.Shanmugam College of Arts & Science, Indili, Kallakurichi T.K, Villupuram Dt, Tamil Nadu, India during the academic year for this study. The subject s age were ranged from 18 to 21 years. The selected subjects were divided into three equal groups of fifteen subjects each at randomly, which were two experimental groups and a control group. Experimental Group I underwent the yogic training in selected asanas and pranayama. Experimental Group II underwent the selected aerobic dance with music s programme. The training period of an experimental group was twelve weeks, five days per week for duration of 45 minutes. Control group did not undergo any training programme rather than their routine work. The data were collected on health related physical fitness variables namely muscular strength, muscular endurance, cardio respiratory endurance, flexibility and body composition for all the three groups before the experimental period ( pre test), after six weeks of training ( mid test) and after twelve weeks of the training period (post test) respectively. After training period data collection the detraining period data were collected on all the variables once in ten days for three times. During this period the subjects were not allowed to participate in any training programme. In order to test the effect of training, the collected data from all the three groups before, during and after experimentation on health related physical fitness variables were statistically analyzed by using two-way (3x3) factorial analysis of variance with last factor repeated measures. The data collected from the three groups at post experimentation and detraining (three cessation) on health related physical fitness variables were

69 56 statistically analyzed by using two way (3x4) factorial ANOVA with last factor repeated measures. Whenever, two-way factorial ANOVA with last factor repeated the obtained F ratio interaction values are found to be significant, the simple effect test is used. When the obtained F ratio value in the simple effect is found significant, the Scheffe s test is applied as post hoc test to determine which of the paired mean had significant differences. In all the cases the level of confidence is fixed at 0.05 to test the significance. ANALYSIS OF THE DATA The influence of independent variables on each criterion variables were analyzed and presented below. MUSCULAR STRENGTH (RIGHT HAND GRIP STRENGTH) TABLE 4.1 THE MEAN AND STANDARD DEVIATION VALUES ON RIGHT HAND GRIP STRENGTH OF PRETEST, MID TEST, POST TEST, FIRST CESSATION, SECOND CESSATION AND THIRD CESSATION PERIOD SCORES OF YOGIC, AEROBIC AND CONTROL GROUPS Groups Yogic group Aerobic group Control group Pre test Mid test Post test First Cessation Second Cessation Third Cessation Mean S.D Mean S.D Mean S.D The table 4.1 showed that the pre test mean values on right hand grip strength for yogic, aerobic and control group are 16.80, and respectively. The mid test mean values on right hand grip strength for yogic, aerobic and control group are 18.13, and respectively. The post test mean values on right hand grip strength for yogic, aerobic and control group are 19.13, and respectively. The first cessation mean values on right hand grip strength for yogic, aerobic and control group are 18.47, and respectively. The second cessation mean

70 57 values on right hand grip strength for yogic, aerobic and control group are 17.87, and respectively. The third cessation mean values on right hand grip strength for yogic, aerobic and control group are 17.40, and respectively. The data on right hand grip strength during training period have been analyzed by two-way factorial ANOVA (3 x 3) with repeated measures on last factor and the results are presented in table 4.2. TABLE 4.2 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON RIGHT HAND GRIP STRENGTH OF CONTROL AND EXPERIMENTAL GROUPS AT THREE DIFFERENT TESTING PERIODS Source of Sum of df Mean Obtained Variance Squares Squares F ratio Rows (Groups) 4.796* Error Columns (Testing Periods) * Interaction (Groups X Testing * Periods) Error *Significant at 0.05 level Table values required for significance at 0.05 level with df 2, 42; 2, 84 and 4, 84 are 3.222, and respectively From the table 4.2 it is clear that the obtained F ratio for groups is 4.796, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist the among experimental and control groups irrespective of different stages of testing on right hand grip strength. The obtained F ratio for different stages of testing period is , which is greater than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that right hand grip strength differs significantly among different stages of testing irrespective of groups.

71 58 The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of with df 4 and 84 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on right hand grip strength. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on right hand grip strength. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.3. TABLE 4.3 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT THREE DIFFERENT STAGES OF TESTING (COLUMNS) ON RIGHT HAND GRIP STRENGTH Source of Variance Sum of Squares df Mean Squares Obtained F ratio Groups and Pre test Groups and Mid test * Groups and Post test * Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at 0.05 level of confidence Table values required for significance at 0.05 level with df 2 and 84, is Table 4.3 shows that the obtained F ratio values for groups at mid and post test are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on right hand grip strength exists between groups at mid and post test. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant increase on right hand grip strength among the tests of yogic and aerobic group.

72 59 Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.4 and 4.5. TABLE 4.4 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING ON RIGHT HAND GRIP STRENGTH Testing Periods Pre test Mid test Post test Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is From the above table it has been observed that the mean difference values on right hand grip strength during the mid test between the yogic and control group are 1.20, aerobic and control group are 1.94 and yogic and aerobic group are The post test between the yogic and control group are 2.06, aerobic and control group are 2.86 and yogic and aerobic group are Since the calculated value for both the experimental groups is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference among the three groups which denotes that both the experimental groups are significantly better on right hand grip strength than the control group. Finally the result reveals that the aerobic group is superior to yogic group and the yogic group is better than the control group. Hence the hypothesis has been accepted.

73 60 TABLE 4.5 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING ON RIGHT HAND GRIP STRENGTH Yogic Group Aerobic Group Control Group Pre test Mid test Post test Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.5 reveals that the mean difference values on right hand grip strength of the yogic group during the pre test to mid test are 1.33, pre test to post test are 2.33 and mid test to post test are The mean difference of aerobic group pre test to mid test is 1.94, pre test to post test are 3.00 and mid test to post test are Since the calculated value is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference during the pre test to mid test, pre test to post test and mid test to post test period. The result reveals that the right hand grip strength is found to be more effective during the pre test to mid test when compared to the mid to post test period. Hence the hypothesis has been accepted. The data on right hand grip strength during detraining(cessation) period have been analyzed by two-way factorial ANOVA (3 x 4) with repeated measures on last factor and the results are presented in table 4.6.

74 61 TABLE 4.6 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON RIGHT HAND GRIP STRENGTH CONTROL AND EXPERIMENTAL GROUPS AT FOUR DIFFERENT TESTING PERIODS Source of Variance Sum of Mean Obtained df Squares Squares F ratio Rows (Groups) Error * Columns (Testing Periods) * Interaction (Groups X Testing Periods) * Error *Significant at.05 level Table values required for significance at 0.05 level with df 2, 42; 3, 126 and 6, 126 are 3.22, 2.68 and 2.17 respectively From the table 4.6, the obtained F ratio for groups is 4.128, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups irrespective of different stages of testing on right hand grip strength. The obtained F ratio for different stages of testing period is , which is greater than the table value of 2.68 with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that right hand grip strength differs significantly among different stages of testing irrespective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of 2.17 with df 6 and 126 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on right hand grip strength. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on right hand grip strength. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.7.

75 62 TABLE 4.7 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT FOUR DIFFERENT STAGES OF TESTING (COLUMNS) ON RIGHT HAND GRIP STRENGTH Source of Variance Sum of Mean Obtained df Squares Squares F ratio Groups and Post test * Groups and First Cessation * Groups and Second Cessation * Groups and Third Cessation Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at.05 level of confidence Table values required for significance at 0.05 levels with df 2 and 126, & 3 and 126 are and respectively Table 4.7 shows that the obtained F ratio values for groups at post, first and second cessation are , and respectively, which are higher than the table value of with df 2 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on right hand grip strength exists between groups at post test, first and second cessation. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant decrease on right hand grip strength among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.8 and 4.9.

76 63 TABLE4.8 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING CESSATION ON RIGHT HAND GRIP STRENGTH Testing Periods Post test First Cessation Second Cessation Third Cessation Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.8 reveals that the mean difference on right hand grip strength is found to be significant for the three groups during the post test, first and second cessation. In order to find out which of the following groups has decreased significantly on right hand grip strength, the Scheffe s test for the difference between the paired means has been calculated and given in the below table 4.9

77 64 TABLE 4.9 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING CESSATION ON RIGHT HAND GRIP STRENGTH Yogic Group Aerobic Group Control Group Post test First Cessation Second Cessation Third Cessation Mean Difference * * * * * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is It is observed from the table 4.9 that the mean difference of the yogic group during the post test to first, second and third cessation are 0.67, 1.26 and 1.73 respectively. The mean differences between first to second, third cessation and second to third cessation are 0.59, 1.06 and 0.47 respectively for the yogic group. The aerobic group during the post test to first, second and third cessation are 1.26, 2.00 and 2.73 respectively. The mean differences between first to second, third cessation and second to third cessation are 0.64, 1.47 and 0.73 respectively for the aerobic group. Since the above mentioned mean difference value of the yogic and aerobic group are higher than the confidence interval value at 0.05 level of significance, it is inferred that there is gradual decrease of right hand grip strength among the cessation period of both the experimental groups.

78 65 Finally the result reveals that the mean differences of aerobic group is higher than the yogic group so it is concluded that the aerobic group has gradually decreased on right hand grip strength than the yogic group during the different cessation. This decrease on right hand grip strength is graphically represented in figure 4.2

79 66 FIGURE 4.1 THE PRETEST MID TEST AND POST TEST MEAN VALUES OF YOGIC AEROBIC AND CONTROL GROUPS ON RIGHT HAND GRIP STRENGTH Yogic Aerobic Control Pre test Mid test Post test

80 67 FIGURE 4.2 THE POST TEST, FIRST CESSATION, SECOND CESSATION AND THIRD CESSATION PERIOD SCORES OF YOGIC AEROBIC AND CONTROL GROUPS ON RIGHT HAND GRIP STRENGTH Yogic Aerobic Control Post test First Cessation Second Cessation Third Cessation

81 68 MUSCULAR STRENGTH (LEFT HAND GRIP STRENGTH) TABLE 4.10 THE MEAN AND STANDARD DEVIATION VALUES ON LEFT HAND GRIP STRENGTH OF PRETEST, MID TEST, POST TEST, FIRST CESSATION, SECOND CESSATION AND THIRD CESSATION PERIOD SCORES OF YOGIC, AEROBIC AND CONTROL GROUPS Groups Pre Mid Post First Second Third test test test Cessation Cessation Cessation Yogic Mean group S.D Aerobic Mean group S.D Control Mean group S.D The table 4.10 shows that the pre tests mean values on left hand grip strength for yogic, aerobic and control group are 17.60, and respectively. The mid test mean values on left hand grip strength for yogic, aerobic and control group are 18.87, and respectively. The post test mean values on left hand grip strength for yogic, aerobic and control group are 19.87, and respectively. The first cessation mean values on left hand grip strength for yogic, aerobic and control group are 19.13, and respectively. The second cessation mean values on left hand grip strength for yogic, aerobic and control group are 18.73, and respectively. The third cessation mean values on left hand grip strength for yogic, aerobic and control group are 18.00, and respectively The data on left hand grip strength during training period have been analyzed by two-way factorial ANOVA (3 x 3) with repeated measures on last factor and the results are presented in table 4.11.

82 69 TABLE 4.11 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON LEFT HAND GRIP STRENGTH OF CONTROL AND EXPERIMENTAL GROUPS AT THREE DIFFERENT TESTING PERIODS Source of Variance Sum of Mean Obtained df Squares Squares F ratio Rows (Groups) Error * Columns (Testing Periods) * Interaction (Groups X Testing Periods) * Error *Significant at 0.05 level Table values required for significance at 0.05 level with df 2, 42; 2, 84 and 4, 84 are 3.222, and respectively From the table 4.11 it is clear that the obtained F ratio for groups is 3.398, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups irrespective of different stages of testing on left hand grip strength. The obtained F ratio for different stages of testing period is , which is greater than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that left hand grip strength differs significantly among different stages of testing irrespective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of with df 4 and 84 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on left hand grip strength. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on left hand grip strength. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.12.

83 70 TABLE 4.12 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT THREE DIFFERENT STAGES OF TESTING (COLUMNS) ON LEFT HAND GRIP STRENGTH Source of Variance Sum of Squares df Mean Squares Obtained F ratio Groups and Pre test Groups and Mid test * Groups and Post test * Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at 0.05 level of confidence Table values required for significance at 0.05 level with df 2 and 84, is Table 4.12 shows that the obtained F ratio values for groups at mid and post test are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on left hand grip strength exists between groups at mid and post test. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant increase on left hand grip strength among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.13 and 4.14.

84 71 TABLE 4.13 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING ON LEFT HAND GRIP STRENGTH Testing Periods Pre test Mid test Post test Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is From the above table it has been observed that the mean difference values on left hand grip strength during the mid test between the yogic and control group are 0.94, aerobic and control group are 1.40 and yogic and aerobic group are The post test between the yogic and control group are 1.87, aerobic and control group are 2.53 and yogic and aerobic group are Since the calculated value for both the experimental groups is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference among the three groups which denotes that both the experimental groups are significantly better on left hand grip strength than the control group. Finally the result reveals that the aerobic group is superior to yogic group and the yogic group is better than the control group. Hence the hypothesis has been accepted.

85 72 TABLE 4.14 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING ON LEFT HAND GRIP STRENGTH Yogic Group Aerobic Group Control Group Pre test Mid test Post test Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.14 reveals that the mean difference values on left hand grip strength of the yogic group during the pre test to mid test are 1.27, pre test to post test are 2.27 and mid test to post test are The mean difference of aerobic group pre test to mid test is 1.66, pre test to post test are 2.86 and mid test to post test are Since the calculated value is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference during the pre test to mid test, pre test to post test and mid test to post test period. The result reveals that the left hand grip strength is found to be more effective during the pre test to mid test when compared to the mid to post test period. Hence the hypothesis has been accepted. The data on left hand grip strength during detraining(cessation) period have been analyzed by two-way factorial ANOVA (3 x 4) with repeated measures on last factor and the results are presented in table 4.15.

86 73 TABLE 4.15 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON LEFT HAND GRIP STRENGTH OF CONTROL AND EXPERIMENTAL GROUPS AT FOUR DIFFERENT TESTING PERIODS Source of Variance Sum of Mean Obtained df Squares Squares F ratio Rows (Groups) Error * Columns (Testing Periods) * Interaction (Groups X Testing Periods) * Error *Significant at 0.05 level Table values required for significance at 0.05 level with df 2, 42; 3, 126 and 6, 126 are 3.22, 2.68 and 2.17 respectively From the table 4.15, the obtained F ratio for groups is 3.646, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups respective of different stages of testing on left hand grip strength. The obtained F ratio for different stages of testing period is , which is greater than the table value of 2.68 with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that left hand grip strength differs significantly among different stages of testing respective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of 2.17 with df 6 and 126 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on left hand grip strength. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on left hand grip strength. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.16.

87 74 TABLE 4.16 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT FOUR DIFFERENT STAGES OF TESTING (COLUMNS) ON LEFT HAND GRIP STRENGTH Source of Variance Sum of Mean Obtained df Squares Squares F ratio Groups and Post test * Groups and First Cessation * Groups and Second Cessation * Groups and Third Cessation Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at.05 level of confidence Table values required for significance at 0.05 levels with df 2 and 126, & 3 and 126 are and respectively Table 4.16 shows that the obtained F ratio values for groups at post test, first and second cessation are , and respectively, which are higher than the table value of with df 2 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on left hand grip strength exists between groups at post test, first and second cessation. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant decrease on left hand grip strength among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.17 and 4.18.

88 75 TABLE 4.17 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING CESSATION ON LEFT HAND GRIP STRENGTH Testing Periods Post test First Cessation Second Cessation Third Cessation Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.17 reveals that the mean difference on left hand grip strength is found to be significant for the three groups during the post test, first and second cessation. In order to find out which of the following groups has decreased significantly on left hand grip strength, the Scheffe s test for the difference between the paired means has been calculated and given in the below table 4.18.

89 76 TABLE 4.18 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING CESSATION ON LEFT HAND GRIP STRENGTH Yogic Group Aerobic Group Control Group Post test First Cessation Second Cessation Third Cessation Mean Difference * * * * * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is It is observed from the table 4.18 that the mean difference of the yogic group during the post test to first, second and third cessation are 0.74, 1.14 and 1.87 respectively. The mean differences between first to second, third cessation and second to third cessation are 0.40, 1.13, and 0.73 respectively for the yogic group. The aerobic group during the post test to first, second and third cessation are 1.00, 1.86 and 2.80 respectively. The mean differences between first to second, third cessation and second to third cessation are 0.86, 1.80, and 0.94 respectively for the aerobic group. Since the above mentioned mean difference value of the yogic and aerobic group are higher than the confidence interval value at 0.05 level of significance, it is inferred that there is gradual decrease of left hand grip strength among the cessation period of both the experimental groups.

90 77 Finally the result reveals that the mean differences of aerobic group is higher than the yogic group so it is concluded that the aerobic group has gradually decreased on left hand grip strength than the yogic group during the different cessation. This decrease on left hand grip strength is graphically represented in figure 4.4

91 78 FIGURE 4.3 THE PRETEST MID TEST AND POST TEST MEAN VALUES OF YOGIC AEROBIC AND CONTROL GROUPS ON LEFT HAND GRIP STRENGTH Yogic Aerobic Control Pre test Mid test Post test

92 79 FIGURE 4.4 THE POST TEST, FIRST CESSATION, SECOND CESSATION AND THIRD CESSATION PERIOD SCORES OF YOGIC AEROBIC AND CONTROL GROUPS ON LEFT HAND GRIP STRENGTH Yogic Aerobic Control Post test First Cessation Second Cessation Third Cessation

93 80 MUSCULAR ENDURANCE TABLE 4.19 THE MEAN AND STANDARD DEVIATION VALUES ON MUSCULAR ENDURANCE OF PRETEST, MID TEST, POST TEST, FIRST CESSATION, SECOND CESSATION ANDTHIRD CESSATIONPERIOD SCORES OF YOGIC, AEROBIC ANDCONTROL GROUPS Groups Pre Mid Post First Second Third test test test Cessation Cessation Cessation Yogic Mean group S.D Aerobic Mean group S.D Control Mean group S.D The table 4.19 showed that the pre test mean values on muscular endurance for yogic, aerobic and control group are 17.47, and respectively. The mid tests means values on muscular endurance for yogic, aerobic and control group are 21.27, and respectively. The post test mean values on muscular endurance for yogic, aerobic and control group are 23.67, and respectively. The first cessation mean values on muscular endurance for yogic, aerobic and control group are 21.53, and respectively. The second cessation mean values on muscular endurance for yogic, aerobic and control are 20.27, and respectively. The third cessation mean values on muscular endurance for yogic, aerobic and control group are 18.87, and respectively. The data on muscular endurance during training period have been analyzed by two-way factorial ANOVA (3 x 3) with repeated measures on last factor and the results are presented in table 4.20.

94 81 TABLE 4.20 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON MUSCULAR ENDURANCE OF CONTROL AND EXPERIMENTAL GROUPS AT THREE DIFFERENT TESTING PERIODS Source of Variance Sum of Mean Obtained df Squares Squares F ratio Rows (Groups) Error * Columns (Testing Periods) * Interaction (Groups X Testing Periods) * Error *Significant at 0.05 level Table values required for significance at 0.05 level with df 2, 42; 2, 84 and 4, 84 are 3.222, and respectively From the table 4.20 it is clear that the obtained F ratio for groups is 3.293, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups irrespective of different stages of testing on muscular endurance. The obtained F ratio for different stages of testing period is , which is greater than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that muscular endurance differs significantly among different stages of testing irrespective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of with df 4 and 84 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on muscular endurance. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on muscular endurance. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.21

95 82 TABLE 4.21 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT THREE DIFFERENT STAGES OF TESTING (COLUMNS) ON MUSCULAR ENDURANCE Source of Variance Sum of Squares df Mean Squares Obtained F ratio Groups and Pre test Groups and Mid test * Groups and Post test * Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at.05 level of confidence Table values required for significance at 0.05 level with df 2 and 84, is Table 4.21 shows that the obtained F ratio values for groups at mid and post test are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on muscular endurance exists between groups at mid and post test. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant increase on muscular endurance among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.22 and 4.23.

96 83 TABLE 4.22 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING ON MUSCULAR ENDURANCE Testing Periods Pre test Mid test Post test Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is From the above table it has been observed that the mean difference values on muscular endurance during the mid test between the yogic and control group are 3.54, aerobic and control group are 6.20 and yogic and aerobic group are The post test between the yogic and control group are 5.87, aerobic and control group are 9.80 and yogic and aerobic group are Since the calculated value for both the experimental groups is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference among the three groups which denotes that both the experimental groups are significantly better on muscular endurance than the control group. Finally the result reveals that the aerobic group is superior to yogic group and the yogic group is better than the control group. Hence the hypothesis has been accepted.

97 84 TABLE 4.23 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING ON MUSCLUAR ENDURANCE Yogic Group Aerobic Group Control Group Pre test Mid test Post test Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.23 reveals that the mean difference values on muscular endurance of the yogic group during the pre test to mid test are 3.80, pre test to post test are 6.20 and mid test to post test are The mean difference of aerobic group pre test to mid test is 6.33, pre test to post test are and mid test to post test are Since the calculated value is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference during the pre test to mid test, pre test to post test and mid test to post test period. The result reveals that the muscular endurance is found to be more effective during the pre test to mid test when compared to the mid to post test period. Hence the hypothesis has been accepted. The data on muscular endurance during detraining(cessation) period have been analyzed by two-way factorial ANOVA (3 x 4) with repeated measures on last factor and the results are presented in table 4.24

98 85 TABLE 4.24 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON MUSCULAR ENDURANCE OF CONTROL AND EXPERIMENTAL GROUPS AT FOUR DIFFERENT TESTING PERIODS Source of Variance Sum of Mean Obtained df Squares Squares F ratio Rows (Groups) Error * Columns (Testing Periods) * Interaction (Groups X Testing Periods) * Error *Significant at 0.05 level. Table values required for significance at 0.05 level with df 2, 42; 3, 126 and 6, 126 are 3.22, 2.68 and 2.17 respectively From the table 4.24 the obtained F ratio for groups is 3.580, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups irrespective of different stages of testing on muscular endurance. The obtained F ratio for different stages of testing period is , which is greater than the table value of 2.68 with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that muscular endurance differs significantly among different stages of testing irrespective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of 2.17 with df 6 and 126 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on muscular endurance. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on muscular endurance. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.25

99 86 TABLE 4.25 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT FOUR DIFFERENT STAGES OF TESTING (COLUMNS) ON MUSCULAR ENDURANCE Source of Variance Sum of Mean Obtained df Squares Squares F ratio Groups and Post test * Groups and First Cessation * Groups and Second Cessation * Groups and Third Cessation * Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at.05 level of confidence Table values required for significance at 0.05 levels with df 2 and 126, & 3 and 126 are and respectively Table 4.25 shows that the obtained F ratio values for groups at post test, first, second and third cessation are , , and respectively, which are higher than the table value of with df 2 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on muscular endurance exists between groups at post test, first, second and third cessation. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant decrease on muscular endurance among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.26 and 4.27.

100 87 TABLE 4.26 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING CESSATION ON MUSCULAR ENDURANCE Testing Periods Posttest First Cessation Second Cessation Third Cessation Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.26 reveals that the mean difference on muscular endurance is found to be significant for the three groups during the post test, first, second and third cessation. In order to find out which of the following groups has decreased significantly on muscular endurance, the Scheffe s test for the difference between the paired means has been calculated and given in the below table 4.27

101 88 TABLE 4.27 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING CESSATION ON MUSCULAR ENDURANCE Post test First Cessation Second Cessation Third Cessation Mean Difference Yogic Group Aerobic Group Control Group * * * * * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is It is observed from the table 4.27 that the mean difference of the yogic group during the post test to first, second and third cessation are 2.14, 3.40 and 4.80 respectively. The mean differences between first to second, third cessation and second to third cessation are 1.26, 2.66 and 1.40 respectively for the yogic group. The aerobic group during the post test to first, second and third cessation are 4.33, 6.13 and 8.07 respectively. The mean differences between first to second, third cessation and second to third cessation are 1.80, 3.74 and 1.94 respectively for the aerobic group. Since the above mentioned mean difference value of the yogic and aerobic group are higher than the confidence interval value at 0.05 level of significance, it is inferred that there is gradual decrease of muscular endurance among the cessation period of both the experimental groups.

102 89 Finally the result reveals that the mean differences of aerobic group is higher than the yogic group so it is concluded that the aerobic group has gradually decreased on muscular endurance than the yogic group during the different cessation. This decrease on muscular endurance is graphically represented in figure 4.6.

103 90 FIGURE 4.5 THE PRETEST MID TEST AND POST TEST MEAN VALUES OF YOGIC AEROBIC AND CONTROL GROUPS ON MUSCULAR ENDURANCE Yogic Aerobic Control Pre test Mid test Post test

104 91 FIGURE 4.6 THE POST TEST, FIRST CESSATION, SECOND CESSATION AND THIRD CESSATION PERIOD SCORES OF YOGIC AEROBIC AND CONTROL GROUPS ON MUSCULAR ENDURANCE Yogic Aerobic Control Post test First Cessation Second Cessation Third Cessation

105 92 CARDIO-RESPIRATORY ENDURANCE TABLE 4.28 THE MEAN AND STANDARD DEVIATION VALUES ON CARDIO RESPIRATORY ENDURANCE OF PRETEST, MID TEST, POST TEST, FIRST CESSATION, SECOND CESSATION AND THIRD CESSATION PERIOD SCORES OFYOGIC, AEROBIC AND CONTROL GROUPS First Second Third Groups Pre test Mid test Post test Cessation Cessation Cessation Yogic Mean group S.D Aerobic Mean group S.D Control Mean group S.D The table 4.28 showed that the pre test mean values on cardio-respiratory endurance for yogic, aerobic and control group are , and respectively. The mid tests means values on cardio-respiratory endurance for yogic, aerobic and control group are , and respectively. The post test mean values on cardio-respiratory endurance for yogic, aerobic and control group are , and respectively. The first cessation mean values on cardio-respiratory endurance for yogic, aerobic and control group are , and respectively. The second cessation mean values on cardiorespiratory endurance for yogic, aerobic and control group are , and respectively. The third cessation mean values on cardio-respiratory endurance for yogic, aerobic and control group are , and respectively The data on cardio-respiratory endurance during training period have been analyzed by two-way factorial ANOVA (3 x 3) with repeated measures on last factor and the results are presented in table 4.29.

106 93 TABLE 4.29 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON CARDIO-RESPIRATORY ENDURANCE OF CONTROL AND EXPERIMENTAL GROUPS AT THREE DIFFERENT TESTING PERIODS Source of Variance Sum of Mean Obtained df Squares Squares F ratio Rows (Groups) Error * Columns (Testing Periods) * Interaction (Groups X Testing Periods) * Error *Significant at 0.05 level Table values required for significance at 0.05 level with df 2, 42; 2, 84 and 4, 84 are 3.222, and respectively. From the table 4.29 it is clear that the obtained F ratio for groups is 3.507, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups irrespective of different stages of testing on cardio-respiratory endurance. The obtained F ratio for different stages of testing period is , which is greater than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that cardio-respiratory endurance differs significantly among different stages of testing irrespective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of with df 4 and 84 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on cardio-respiratory endurance. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on cardio-respiratory endurance. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.30.

107 94 TABLE 4.30 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT THREE DIFFERENT STAGES OF TESTING (COLUMNS) ON CARDIO-RESPIRATORY ENDURANCE Source of Variance Sum of Squares df Mean Squares Obtained F ratio Groups and Pre test Groups and Mid test * Groups and Post test * Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at.05 level of confidence Table values required for significance at.05 level with df 2 and 84, is Table 4.30 shows that the obtained F ratio values for groups at mid and post test are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on cardio-respiratory endurance exists between groups at mid and post test. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant increase on cardio-respiratory endurance among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.30 and 4.31.

108 95 TABLE 4.31 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING ON CARDIO-RESPIRATORY ENDURANCE Testing Periods Pre test Mid test Post test Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is From the above table it has been observed that the mean difference values on cardio-respiratory endurance during the mid test between the yogic and control group are 66.66, aerobic and control group are and yogic and aerobic group are The post test between the yogic and control group are , aerobic and control group are and yogic and aerobic group are Since the calculated value for both the experimental groups is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference among the three groups which denotes that both the experimental groups are significantly better on cardio-respiratory endurance than the control group. Finally the result reveals that the aerobic group is superior to yogic group and the yogic group is better than the control group. Hence the hypothesis has been accepted.

109 96 TABLE 4.32 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING ON CARDIO-RESPIRATORY ENDURANCE Yogic Group Aerobic Group Control Group Pre test Mid test Post test Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.32 reveals that the mean difference values on cardio-respiratory endurance of the yogic group during the pre test to mid test are 63.33, pre test to post test are and mid test to post test are The mean difference of aerobic group pre test to mid test is , pre test to post test are and mid test to post test are Since the calculated value is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference during the pre test to mid test, pre test to post test and mid test to post test period. The result reveals that the cardio-respiratory endurance is found to be more effective during the pre test to mid test when compared to the mid to post test period. Hence the hypothesis has been accepted. The data on cardio-respiratory endurance during detraining(cessation) period have been analyzed by two-way factorial ANOVA (3 x 4) with repeated measures on last factor and the results are presented in table 4.33

110 97 TABLE 4.33 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON CARDIO-RESPIRATORYENDURANCE OF CONTROL AND EXPERIMENTAL GROUPS AT FOUR DIFFERENT TESTING PERIODS Source of Variance Sum of Mean Obtained df Squares Squares F ratio Rows (Groups) Error * Columns (Testing Periods) * Interaction (Groups X Testing Periods) * Error *Significant at 0.05 level. Table values required for significance at 0.05 level with df 2, 42; 3, 126 and 6, 126 are 3.22, 2.68 and 2.17 respectively From the table 4.33 the obtained F ratio for groups is 4.639, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups irrespective of different stages of testing on cardio-respiratory endurance. The obtained F ratio for different stages of testing period is , which is greater than the table value of 2.68 with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that cardio-respiratory endurance differs significantly among different stages of testing irrespective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of 2.17 with df 6 and 126 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on cardio-respiratory endurance. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on cardio-respiratory endurance. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.34

111 98 TABLE 4.34 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT FOUR DIFFERENT STAGES OF TESTING (COLUMNS) ON CARDIO-RESPIRATORY ENDURANCE Source of Variance Sum of Mean Obtained df Squares Squares F ratio Groups and Post test * Groups and First Cessation * Groups and Second Cessation * Groups and Third Cessation * Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at.05 level of confidence Table values required for significance at 0.05 level with df 2 and 126, & 3 and 126 are and respectively. Table 4.34 shows that the obtained F ratio values for groups at post test, first, second and third cessation are , , and respectively, which are higher than the table value of with df 2 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on cardio-respiratory endurance exists between groups at posttest, first, second and third cessation. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant decrease on cardio-respiratory endurance among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.35 and 4.36.

112 99 TABLE 4.35 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING CESSATION ON CARDIO- RESPIRATORY ENDURANCE Testing Periods Post test First Cessation Second Cessation Third Cessation Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.35 reveals that the mean difference on cardio-respiratory endurance is found to be significant for the three groups during the post test, first, second and third cessation. In order to find out which of the following groups has decreased significantly on cardio-respiratory endurance, the Scheffe s test for the difference between the paired means has been calculated and given in the below table 4.36.

113 100 TABLE 4.36 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING CESSATION ON CARDIO-RESPIRATORY ENDURANCE Post test First Cessation Second Cessation Third Cessation Mean Difference Yogic Group Aerobic Group Control Group * * * * * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is It is observed from the table 4.36 that the mean difference of the yogic group during the post test to first, second and third cessation are 20.67, and respectively. The mean differences between first to second, third cessation and second to third cessation are 19.33, and respectively for the yogic group. The aerobic group during the post test to first, second and third cessation are 36.00, and respectively. The mean differences between first to second, third cessation and second to third cessation are 35.33, and respectively for the aerobic group. Since the above mentioned mean difference value of the yogic and aerobic group are higher than the confidence interval value at 0.05 level of significance, it is inferred that there is gradual decrease of cardio-respiratory endurance among the cessation period of both the experimental groups.

114 101 Finally the result reveals that the mean differences of aerobic group is higher than the yogic group so it is concluded that the aerobic group has gradually decreased on cardio-respiratory endurance than the yogic group during the different cessation. This decrease cardio-respiratory endurance is graphically represented in figure 4.8

115 102 FIGURE 4.7 THE PRETEST MID TEST AND POST TEST MEAN VALUES OF YOGIC AEROBIC AND CONTROL GROUPS ON CARDIO-RESPIRATORY ENDURANCE Yogic Aerobic Control Pre test Mid test Post test

116 103 FIGURE 4.8 THE POST TEST, FIRST CESSATION, SECOND CESSATION AND THIRD CESSATION PERIOD MEAN VALUES OF YOGIC AEROBIC AND CONTROL GROUPS ON CARDIO RESPIRATORY ENDURANCE Yogic Aerobic 2118 Control Post test First Cessation Second Cessation Third Cessation

117 104 FLEXIBILITY TABLE 4.37 THE MEAN AND STANDARD DEVIATION VALUES ON FLEXIBILITY OF PRETEST, MID TEST, POST TEST, FIRST CESSATION, SECOND CESSATION AND THIRD CESSATION PERIOD SCORES OF YOGIC, AEROBIC AND CONTROL GROUPS Yogic group Aerobic group Control group Groups Pre test Mid test Post test First Cessation Second Cessation Third Cessation Mean S.D Mean S.D Mean S.D The table 4.37 showed that the pre test mean values on flexibility for yogic, aerobic and control group are 32.13, and respectively. The mid tests means values on flexibility for yogic, aerobic and control group are 37.20, and respectively. The post test mean values on flexibility for yogic, aerobic and control group are 40.40, and respectively. The first cessation mean values on flexibility for yogic, aerobic and control group are 37.60, and respectively. The second cessation mean values on flexibility for yogic, aerobic and control group are 35.40, and respectively. The third cessation mean values on flexibility for yogic, aerobic and control group are 32.80, and respectively. The data on flexibility during training period have been analyzed by two-way factorial ANOVA (3x3) with repeated measures on last factor and the results are presented in table 4.38.

118 105 TABLE 4.38 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON FLEXIBILITY OF CONTROL AND EXPERIMENTAL GROUPS AT THREE DIFFERENTTESTING PERIODS Source of Variance Sum of Mean Obtained df Squares Squares F ratio Rows (Groups) Error * Columns (Testing Periods) Interaction (Groups X Testing Periods) * Error *Significant at 0.05 level Table values required for significance at 0.05 level with df 2, 42; 2, 84 and 4, 84 are 3.222, and respectively. From the table 4.38 it is clear that the obtained F ratio for groups is 3.287, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups irrespective of different stages of testing on flexibility. The obtained F ratio for different stages of testing period is , which is greater than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that flexibility differs significantly among different stages of testing irrespective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of with df 4 and 84 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on flexibility. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on flexibility. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.39

119 106 TABLE 4.39 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT THREE DIFFERENT STAGES OF TESTING (COLUMNS) ON FLEXIBILITY Source of Variance Sum of Mean Obtained df Squares Squares F ratio Groups and Pre test Groups and Mid test * Groups and Post test * Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at 0.05 level of confidence Table values required for significance at 0.05 level with df 2 and 84, is Table 4.39 shows that the obtained F ratio values for groups at mid and post test are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on flexibility exists between groups at mid and post test. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant increase on flexibility among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.40 and 4.41.

120 107 TABLE 4.40 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING ON FLEXIBILITY Testing Periods Pre test Mid test Post test Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is From the above table it has been observed that the mean difference values on flexibility during the mid test between the yogic and control group are 5.47, aerobic and control group are 3.00 and yogic and aerobic group are The post test between the yogic and control group are 8.80, aerobic and control group are 5.46 and yogic and aerobic group are Since the calculated value for both the experimental groups is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference among the three groups which denotes that both the experimental groups are significantly better on flexibility than the control group. Finally the result reveals that the yogic group is superior to aerobic group and the aerobic group is better than the control group. Hence the hypothesis has been rejected.

121 108 TABLE 4.41 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING ON FLEXIBILITY Yogic Group Aerobic Group Control Group Pre test Mid test Post test Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.41 reveals that the mean difference values on flexibility of the yogic group during the pre test to mid test are 5.07, pre test to post test are 8.27 and mid test to post test are The mean difference of aerobic group pre test to mid test is 2.66, pre test to post test are 4.99 and mid test to post test are Since the calculated value is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference during the pre test to mid test, pre test to post test and mid test to post test period. The result reveals that the flexibility is found to be more effective during the pre test to mid test when compared to the mid to post test period. Hence the hypothesis has been accepted. The data on flexibility during detraining(cessation) period have been analyzed by two-way factorial ANOVA (3 x 4) with repeated measures on last factor and the results are presented in table 4.42

122 109 TABLE 4.42 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON FLEXIBILITY OF CONTROL AND EXPERIMENTAL GROUPS AT FOUR DIFFERENT TESTING PERIODS Source of Variance Sum of Mean Obtained df Squares Squares F ratio Rows (Groups) Error * Columns (Testing Periods) * Interaction (Groups X Testing Periods) * Error *Significant at 0.05 level Table values required for significance at 0.05 level with df 2, 42; 3, 126 and 6, 126 are 3.22, 2.68 and 2.17 respectively From the table 4.42 the obtained F ratio for groups is 4.230, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups irrespective of different stages of testing on flexibility. The obtained F ratio for different stages of testing period is , which is greater than the table value of 2.68 with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that flexibility differs significantly among different stages of testing irrespective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of 2.17 with df 6 and 126 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on flexibility. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on flexibility. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.43.

123 110 TABLE 4.43 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT FOUR DIFFERENTSTAGES OF TESTING (COLUMNS) ON FLEXIBILITY Source of Variance Sum of Squares df Mean Squares Obtained F ratio Groups and Post test * Groups and First Cessation * Groups and Second Cessation * Groups and Third Cessation * Tests and Control Group Tests and Yoga Group * Tests and Aerobic Group * Error *Significant at.05 level of confidence Table values required for significance at 0.05 level with df 2 and 126, & 3 and 126 are and respectively. Table 4.43 shows that the obtained F ratio values for groups at post test, first, second and third cessation are , , and respectively, which are higher than the table value of with df 2 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on flexibility exists between groups at post test, first, second and third cessation. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant decrease on flexibility among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.44 and 4.45.

124 111 TABLE 4.44 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING CESSATION ON FLEXIBILITY Testing Periods Post test First Cessation Second Cessation Third Cessation Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.44 reveals that the mean difference on flexibility is found to be significant for the three groups during the post test, first, second and third cessation. In order to find out which of the following groups has decreased significantly on flexibility, the Scheffe s test for the difference between the paired means has been calculated and given in the below table 4.45.

125 112 TABLE 4.45 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING CESSATION ON FLEXIBILITY Yogic Group Aerobic Group Control Group Post test First Second Third Mean Cessation Cessation Cessation Difference * * * * * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is It is observed from the table 4.45 that the mean difference of the yogic group during the post test to first, second and third cessation are 2.80, 5.00 and 7.60 respectively. The mean differences between first to second, third cessation and second to third cessation are 2.20, 4.80 and 2.60 respectively for the yogic group. The aerobic group during the post test to first, second and third cessation are 1.19, 2.26 and 3.99 respectively. The mean differences between first to second, third cessation and second to third cessation are 1.07, 2.80 and 1.73 respectively for the aerobic group. Since the above mentioned mean difference value of the yogic and aerobic group are higher than the confidence interval value at 0.05 level of significance, it is inferred that there is gradual decrease of flexibility among the cessation period of both the experimental groups.

126 113 Finally the result reveals that the mean differences of yogic group is higher than the aerobic group so it is concluded that the yogic group has gradually decreased on flexibility than the aerobic group during the different cessation. This decrease on flexibility is graphically represented in figure 4.10

127 114 FIGURE 4.9 THE PRETEST MID TEST AND POST TEST MEAN VALUES OF YOGIC AEROBIC AND CONTROL GROUPS ON FLEXIBILITY Yogic Aerobic Control Pre test Mid test Post test

128 115 FIGURE 4.10 THE POST TEST, FIRST CESSATION, SECOND CESSATION AND THIRD CESSATION PERIOD MEAN VALUES OF YOGIC AEROBIC AND CONTROL GROUPS ON FLEXIBILITY Yogic Aerobic Control Post test First Cessation Second Cessation 31.2 Third Cessation

129 116 BODY COMPOSITION TABLE 4.46 THE MEAN AND STANDARD DEVIATION VALUES ON BODY COMPOSITION OF PRETEST, MID TEST, POST TEST, FIRST CESSATION, SECOND CESSATION AND THIRD CESSATION PERIOD SCORES OF YOGIC, AEROBIC AND CONTROL GROUPS Groups Pre Mid Post First Second Third test test test Cessation Cessation Cessation Yogic Mean group S.D Aerobic Mean group S.D Control Mean group S.D The table 4.46 showed that the pre test mean values on body composition for yogic, aerobic and control group are 12.21, and respectively. The mid tests means values on body composition for yogic, aerobic and control group are 11.11, and respectively. The post test mean values on body composition for yogic, aerobic and control group are 10.44, 9.54 and respectively. The first cessation mean values on body composition for yogic, aerobic and control group are 10.94, and respectively. The second cessation mean values on body composition for yogic, aerobic and control group are 11.37, and respectively. The third cessation mean values on body composition for yogic, aerobic and control group are 11.96, and respectively The data on body composition during training period have been analyzed by two-way factorial ANOVA (3x3) with repeated measures on last factor and the results are presented in table 4.47.

130 117 TABLE 4.47 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON BODY COMPOSITION OF CONTROL AND EXPERIMENTAL GROUPS AT THREE DIFFERENT TESTING PERIODS Source of Variance Sum of Squares df Mean Squares Obtained F ratio Rows (Groups) Error * Columns (Testing Periods) * Interaction (Groups X Testing Periods) * Error *Significant at 0.05 level Table values required for significance at 0.05 level with df 2, 42; 2, 84 and 4, 84 are 3.222, and respectively. From the table 4.47 it is clear that the obtained F ratio for groups is 3.319, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups irrespective of different stages of testing on body composition. The obtained F ratio for different stages of testing period is , which is greater than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that body composition differs significantly among different stages of testing irrespective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of with df 4 and 84 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on body composition. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on body composition. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.48.

131 118 TABLE 4.48 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT THREE DIFFERENT STAGES OF TESTING (COLUMNS) ON BODY COMPOSITION Source of Variance Sum of Squares df Mean Squares Obtained F ratio Groups and Pre test Groups and Mid test * Groups and Post test * Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at 0.05 level of confidence Table values required for significance at 0.05 level with df 2 and 126, & 3 and 126 are and respectively. Table 4.48 shows that the obtained F ratio values for groups at mid and post test are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on body composition exists between groups at mid and post test. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 2 and 84 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant decrease on body composition among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.49 and 4.50.

132 119 TABLE 4.49 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING ON BODY COMPOSITION Testing Periods Pre test Mid test Post test Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is From the above table it has been observed that the mean difference values on body composition during the mid test between the yogic and control group are 1.23, aerobic and control group are 1.95 and yogic and aerobic group are The post test between the yogic and control group are 1.95, aerobic and control group are 2.85 and yogic and aerobic group are Since the calculated value for both the experimental groups is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference among the three groups which denotes that both the experimental groups are significantly better on body composition than the control group. Finally the result reveals that the aerobic group is superior to yogic group and the yogic group is better than the control group. Hence the hypothesis has been accepted.

133 120 TABLE 4.50 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING ON BODY COMPOSITION Yogic Group Aerobic Group Control Group Pre test Mid test Post test Mean Difference * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.50 reveals that the mean difference values on body composition of the yogic group during the pre test to mid test are 1.10, pre test to post test are 1.77 and mid test to post test are The mean difference of aerobic group pre test to mid test is 1.98, pre test to post test are 2.84 and mid test to post test are Since the calculated value is higher than the required value at 0.05 level of confidence interval. Therefore there is significant difference during the pre test to mid test, pre test to post test and mid test to post test period. The result reveals that the body composition is found to be more effective during the pre test to mid test when compared to the mid to post test period. Hence the hypothesis has been accepted. The data on body composition during detraining(cessation) period have been analyzed by two-way factorial ANOVA (3 x 4) with repeated measures on last factor and the results are presented in table 4.51.

134 121 TABLE 4.51 TWO WAY ANALYSIS OF VARIANCE WITH LAST FACTOR REPEATED MEASURES ON BODY COMPOSITION OF CONTROL AND EXPERIMENTAL GROUPS AT FOUR DIFFERENT TESTING PERIODS Source of Variance Sum of Mean Obtained df Squares Squares F ratio Rows (Groups) Error * Columns (Testing Periods) * Interaction (Groups X Testing Periods) * Error *Significant at 0.05 level. Table values required for significance at 0.05 level with df 2, 42; 3, 126 and 6, 126 are 3.22, 2.68 and 2.17 respectively From the table 4.51 the obtained F ratio for groups is 3.684, which is greater than the table value of with df 2 and 42 required for significance at 0.05 level of confidence. The result of the study indicates that, significant differences exist among the experimental and control groups irrespective of different stages of testing on body composition. The obtained F ratio for different stages of testing period is , which is greater than the table value of 2.68 with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that body composition differs significantly among different stages of testing irrespective of groups. The obtained F ratio value of interaction (groups x testing periods) is , which is greater than the table value of 2.17 with df 6 and 126 required for significance at 0.05 level of confidence. The result of the study shows that significant difference exists among groups at each test and also significant difference between tests for each group on body composition. The results of the study indicate that significant differences exist in the interaction effect (between groups and tests) on body composition. Since the interaction effect is significant, the simple effect test has been applied as follow up test and it is presented in table 4.52.

135 122 TABLE 4.52 THE SIMPLE EFFECT SCORES OF GROUPS (ROWS) AT FOUR DIFFERENT STAGES OF TESTING (COLUMNS) ON BODY COMPOSITION Source of Variance Sum of Squares df Mean Squares Obtained F ratio Groups and Post test * Groups and First Cessation * Groups and Second Cessation * Groups and Third Cessation * Tests and Control Group Tests and Yogic Group * Tests and Aerobic Group * Error *Significant at.05 level of confidence Table values required for significance at 0.05 level with df 2 and 126, & 3 and 126 are and respectively. Table 4.52 shows that the obtained F ratio values for groups at post test, first, second and third cessation are , , and respectively, which are higher than the table value of with df 2 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that significant difference on body composition exists between groups at post test, first, second and third cessation. Further, it denotes that the obtained F ratio values for tests of yogic and aerobic group are and respectively, which are higher than the table value of with df 3 and 126 required for significance at 0.05 level of confidence. The result of the study indicates that there is significant increase on body composition among the tests of yogic and aerobic group. Whenever, the obtained F ratio value is found to be significant, the Scheffe s post hoc test is applied to find out the paired mean differences, and it is presented in tables 4.53 and 4.54.

136 123 TABLE 4.53 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF DIFFERENT GROUPS AT EACH TESTING PERIODS DURING TRAINING CESSATION ON BODY COMPOSITION Testing Periods Post test First Cessation Second Cessation Third Cessation Yogic Group Aerobic Group Control Group Mean Difference * * * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is Table 4.53 reveals that the mean difference on body composition is found to be significant for the three groups during the post test, first, second and third cessation. In order to find out which of the following groups has increased significantly on body composition, the Scheffe s test for the difference between the paired means has been calculated and given in the below table 4.54.

137 124 TABLE 4.54 SCHEFFE S TEST FOR THE DIFFERENCES BETWEEN THE PAIRED MEANS OF EACH GROUP AT DIFFERENT TESTING PERIODS DURING TRAINING CESSATION ON BODY COMPOSITION Yogic Group Aerobic Group Control Group Post test First Cessation Second Cessation Third Cessation Mean Difference * * * * * * * * * * * * * Significant at 0.05 level. The confidence interval required for significance at 0.05 level is It is observed from the table 4.54 that the mean difference of the yogic group during the post test to first, second and third cessation are 0.50, 0.93 and 1.52 respectively. The mean differences between first to second, third cessation and second to third cessation are 0.43, 1.02 and 0.59 respectively for the yogic group. The aerobic group during the post test to first, second and third cessation are 0.96, 1.74 and 2.61 respectively. The mean differences between first to second, third cessation and second to third cessation are 0.78, 1.65 and 0.87 respectively for the aerobic group. Since the above mentioned mean difference value of the yogic and aerobic group are higher than the confidence interval value at 0.05 level of significance, it is inferred that there is gradual increase of body composition among the cessation period of both the experimental groups.

138 125 Finally the result reveals that the mean differences of aerobic group is higher than the yogic group so it is concluded that the aerobic group has gradually increased on body composition than the yogic group during the different cessation. This increase on body composition is graphically represented in figure 4.12

139 126 FIGURE 4.11 THE PRETEST MID TEST AND POST TEST MEAN VALUES OF YOGIC AEROBIC AND CONTROL GROUPS ON BODY COMPOSITION 13 Pre test Mid test Post test Yogic Aerobic Control

140 127 FIGURE 4.12 THE POST TEST, FIRST CESSATION, SECOND CESSATIONAND THIRD CESSATION PERIOD MEAN VALUESOF YOGIC AEROBIC AND CONTROLGROUPS ON BODY COMPOSITION 13 Post test First Cessation Second Cessation Third Cessation Yogic Aerobic Control

141 128 DISCUSSION ON FINDINGS The results of the present study indicates that both the experimental groups have significantly increased in the muscular strength (Right and Left hand grip strength), muscular endurance, cardio-respiratory endurance and flexibility when compared to the control group. The result of the study is in consonance with Madanmohan et.al, (2008), Chen et.al, (2009) and Tran et.al, (2001). Chen et.al, (2009) and Venkatareddy et.al (2003) yogic training was used to improve the body composition. There are similar studies on aerobic training on muscular strength, muscular endurance, cardio respiratory endurance, flexibility and body composition by many researchers and it has been concluded that aerobic training has influenced the above mentioned variables. The result of the study is in consonance with Licl.et.al, (2006), Toy (2008), Agro (1988), Shenbagavalli and Mary Recthammal (2008). Further, the improvement of muscular strength, muscular endurance, cardio respiratory endurance and body composition are significantly higher for the aerobic group when compared to the yogic group, flexibility is significantly higher for the yogic group when compared to the aerobic group during training periods. But during the training cessation periods both the experimental groups has significantly reduced in a gradual manner for first, second and third cessation periods. Muscular endurance, cardio respiratory endurance, flexibility and body composition of both the experimental groups has significantly reduced gradual manner for first, second and third cessation periods. Muscular strength reduced gradual manner for first and second cessation period. Finally aerobic training group is seen that the muscular strength, muscular endurance, cardio respiratory endurance and body composition has significantly reduced when compared to the yogic group. Flexibility is yogic training group seen has significantly reduced when compared to the aerobic training group during training cessation periods. Since the investigators have not come across similar studies on yogic training and aerobic training followed by detraining period above the variables, it was unable

142 129 for him to mention relevant studies. But some scholars have conducted studies on circuit training followed by detraining, plyometric training followed by detraining and weight training followed by detraining on some physical and physiological variables. These studies have been mentioned in the review chapters. DISCUSSION ON HYPOTHESES Various hypotheses have been formulated in this study in which each hypothesis has been discussed one by one. In the first hypothesis, it was mentioned that the effect of yogic and aerobic training on health related physical fitness will be significantly better than the control group. The result also reveals significant increase due to the experimental treatment when compared to the control group. Therefore the first hypothesis has been accepted. In the second hypothesis, it was noted that the aerobic training group will be superior to yogic group on health related physical fitness during the training period. But health related physical fitness variables namely muscular strength, muscular endurance, cardio-respiratory endurance and body composition was found to better for aerobic training group when compared to the yogic group. But flexibility alone is significant for the yogic group. Therefore the hypothesis has been partially accepted since one of the variable flexibility was better for the yogic training group. In the third hypothesis, it was mentioned that the training effects of pre test to mid test will be superior mid test to post test during the testing period. The results also reveal pre to mid test superior when compared with mid to post test. Therefore the third hypothesis has been accepted. In the fourth hypothesis, it was noted that the aerobic training group will be reduces faster on health related physical fitness variables during training cessation period when compared to the yogic group. But health related physical fitness variables are muscular strength, muscular endurance, cardio-respiratory endurance and body composition was found to better reduces for aerobic training group when compared to the yogic training group, but flexibility alone fast reduces yogic training

143 130 group when compared to the aerobic training group. Therefore has been partially accepted. In the fifth hypothesis, it was mention that the results on health related physical fitness variables gradually reduce during the training cessation periods. The result also reveals significantly reduce during the training cessation periods. Therefore the fifth hypothesis has been accepted.

144 CHAPTER V SUMMARY, CONCLUSIONS AND RECOMMENDATIONS SUMMARY The best way to keep physical activity and exercises a permanent part of one s life is to make it fun and enjoyable. If people are given different options of what they can do and have easy access to those options, they are more likely to participate in physical activity and exercises. This allows people to have a positive attitude towards physical fitness. It s also helpful if people are knowledgeable about the rewards of physical activity and exercises. The challenge facing the fitness professional is how to best manipulate, progressively overload and inter mix intensity, duration and frequency with a variety of modes of activity to help the clients reach their goals. Fortunately a number of different training programs are available to the fitness professional including yogic training and aerobic training. Detraining refers to the cessation of regular physical training, the effect of stop training are quite minor compared with those from immobilization. In general, the greater the gains during training, the greater the decrease during detraining simply because, the well trained person has more to lose than the untrained person. Detraining causes muscle atrophy, which is accompanied by loss in muscular strength. However muscles require only minimal stimulation to retain these qualities during periods of reduced activity. Muscular endurance, cardio respiratory endurance, flexibility and body composition effects are significantly reduces during detraining but significantly maintained up to three cessation periods. The purpose of the study is to find out the effects of yogic training aerobic training and detraining on health related physical fitness of college male students. Forty five healthy, untrained students were selected from Dr.R.K.Shanmugam College of Arts & Science, Indili, Kallakurichi T.K, Villupuram Dt, Tamil Nadu, during the academic year for this study. The subject s age ranged from 18 to 21 years. The selected subjects were divided into three groups with fifteen subjects in each group selected randomly, with two experimental groups and one control group.

145 132 Experimental Group I underwent the yogic training in selected asanas and pranayama. Experimental Group II underwent the selected aerobic dance with music s programme. The training periods of experimental groups were twelve weeks, five days per week with duration of 45 minutes. Control group did not undergo any training programme other than their routine work. The data were collected on health related physical fitness variables namely muscular strength, muscular endurance, cardio respiratory endurance, flexibility and body composition for all the three groups before the experimental period ( pre test), after six weeks of training (mid test) and after twelve weeks of the training period (post test) respectively. After training period data collection the detraining period data were collected on all the variables once in ten days for three times. During this period the subjects were not allowed to participate in any training programme. In order to test the effect of training, the collected data from all the three groups before, during and after experimentation on health related physical fitness variables were statistically analyzed by using two-way (3x3) factorial analysis of variance with last factor repeated measures. The data collected from the three groups at post experimentation and detraining (three cessation) on health related physical fitness variables were statistically analyzed by using two way (3x4) factorial ANOVA with last factor repeated measures. Whenever, two-way factorial ANOVA with last factor repeated the obtained F ratio interaction values are found to be significant, the simple effect test is used. When the obtained F ratio value in the simple effect is found significant, the Scheffe s test is applied as post hoc test to determine which of the paired mean had significant differences. In all the cases the level of confidence is fixed at 0.05 to test the significance.

146 133 CONCLUSIONS From the analysis of the data the following conclusions are drawn Yogic training and aerobic training reveals significant improvement during mid test and post test period on health related physical fitness variables when compared to the control group. Muscular strength, muscular endurance, cardio respiratory endurance and body composition of aerobic training group is better than the yogic training group. In flexibility the yogic training group is found to be significantly better than the aerobic training group. During the testing periods namely pre to mid test and mid to post test. The pre to mid test results reveal to be better than mid to post test period. Yogic training and aerobic training groups shows that there is gradual reduction on health related physical fitness variables during training cessation periods. The effect on muscular strength for both the training groups has gradually decreased up to second cessation period. But the training effect on the other variables namely muscular endurance, cardio respiratory endurance, flexibility and body composition has gradually decreased up to third cessation period. During the detraining period, the effect of muscular strength, muscular endurance, cardio respiratory endurance and body composition of aerobic training group has decreased faster when compare to the yogic training group. But flexibility of the yogic training group has rapidly decreased when compare with the aerobic training group.

147 134 RECOMMENDATIONS From the results of the study the following recommendations are drawn The present study is recommended to the coaches, trainers and physical educators to adopt this training to improve health related physical fitness. The similar study may be conducted on sports players. The similar study may be conducted for women students. The similar study may be conducted for school boys at different age groups. Similar research work may be attempted by using skill related physical fitness, physiological and biochemical variables.

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154 141 Websites Kenneth Cooper, H., Aerobics, (Bantam Publishing, 1968), July 25, , Www2.Gsu.Edu/Wwwfit/Benefits.Html#Aerobic MHSAA, Skin Fold Assessor Hand Book , Link click, file ticket tabid=152.

155 142 APPENDEX I 12 WEEKS YOGIC TRAINING PROGRAMME Duration: 12 weeks Weekly: 5 days Time : 45 minutes Asanas : 30 minutes Pranayamas: 10 minutes Relaxation: 5 minutes Weeks Asanas Duration Pranayamas Times I 5 Seconds 3 II 10 Seconds 3 III 15 Seconds 3 IV 20 Seconds 3 V 25 Seconds 4 VI 30Seconds 4 VII 35Seconds 4 VIII 40 Seconds 4 IX 45 Seconds 5 X 50 Seconds 5 XI 55 Seconds 5 XII 60 Seconds 5 Following movements are given for the above durations. Asanas Ardha kati chakrasana, Padahastasana,Ardha-chakrasana,Utkatasana, Dhalasana Paschimottanasa,Ustrasana.Ardhmatsyendrasana,Bakasana, Bhujangasana, Salabhasana, Dhanurasana,Navasana, Halasana,Savasana Pranayama Relaxation Kapalabhati, Nadi sudhi, Sitali Savasana

156 143 APPENDEX II 12 - WEEKS AEROBIC EXERCISES TRAINING PROGRAMME (Low impact) Duration: 12 weeks Weekly: 5Class Time: 45 minutes Warm Up Exercises: 5 minutes Aerobics Exercises: 30 minutes Cool Down Exercises: 10 minutes Weeks I & IV V & VIII IX& XII Slow Movements 15 Minutes 3 times 10 Minutes 3 times 10Minutes 3 times Medium Movements 10Minutes 2 times 15Minutes 4 times 10Minutes 4 times Fast Movements 5Minutes 1 times 5Minutes 2 times 10Minutes 3 times Cool Down Exercises 10Minutes 10Minutes 10Minutes Movements Intensity Heart Rate/ Minute Slow 30-40% Beats Medium 50-60% Beats Fast Above 60% Above 140 Beats Following movements are given for the above durations. On the sport marching Marching with arms side, upward and down. Out ward toe touch with single arm Out ward toe touch with double arm Toe touching Toe touching side ward movement Toe touching with side ward movement arm movement V-step movement L-step right side movement L-step left side movement Zig-zag forward movement V-shape forward toe touch right & left side V-shape forward knee up right & left side movement Grape wine movement Single leg side ward movement A-step movement Dymand step movement V- step rotation right side movement V- step rotation left side movement

157 144 APPENDIX III NAME AND AGE FOR CONTROL, YOGIC AND AEROBIC GROUP Control Group Yogic Group Aerobic Group S. No Name Age (Years) Name Age (Years) Name Age (Years) 1 Deepakrishanan.M 18 Sasikumar.C 20 Pandiraj.S 21 2 Mayakkannan.P 18 Jayaprakash.G 20 Balaji.V 20 3 Venugopal.K 19 Karthik.P 19 Anbarasu.S 21 4 Balaji.P 21 Elavarasan.E 20 Dhanasekaran.K 21 5 Manikandan.T 19 Govindraj.N 19 Selvam.K 19 6 Arunprakash.A 20 Androus.J 18 Elumalai.M 19 7 Manikandan.A 20 Premkumar.E 19 Selvadurai.A 20 8 Santhikumar.S 21 Josepiruthayaraj.B 19 Palanivel.S 19 9 Purushothaman.A 20 Gopal.M 20 Parthipan.A Raja.K 20 Johnbosco.B 20 Sivachandran.P Muthu.A 19 Mahadhavan.S 18 Subash.K Manikandan.R 20 Thirumoorthi.M 20 Sathish.R Manikumar.T 21 Dhanabal.E 21 Baskeran.V Durairaj.M 18 Balu.R 19 Marimuthu.D Sivachandran.S 19 Salvem.G 20 Sasikumar.K 20

158 145 APPENDIX IV PRE TEST SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE CONTROL GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Deepakrishanan.M Mayakkannan.P Venugopal.K Balaji.P Manikandan.T Arunprakash.A Manikandan.A Santhikumar.S Purushothaman.A Raja.K Muthu.A Manikandan.R Manikumar.T Durairaj.M Sivachandran.S

159 146 MID TEST SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE CONTROL GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Deepakrishanan.M Mayakkannan.P Venugopal.K Balaji.P Manikandan.T Arunprakash.A Manikandan.A Santhikumar.S Purushothaman.A Raja.K Muthu.A Manikandan.R Manikumar.T Durairaj.M Sivachandran.S

160 147 POST TEST SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE CONTROL GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Deepakrishanan.M Mayakkannan.P Venugopal.K Balaji.P Manikandan.T Arunprakash.A Manikandan.A Santhikumar.S Purushothaman.A Raja.K Muthu.A Manikandan.R Manikumar.T Durairaj.M Sivachandran.S

161 148 FIRST CESSATION SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE CONTROL GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Deepakrishanan.M Mayakkannan.P Venugopal.K Balaji.P Manikandan.T Arunprakash.A Manikandan.A Santhikumar.S Purushothaman.A Raja.K Muthu.A Manikandan.R Manikumar.T Durairaj.M Sivachandran.S

162 149 SECOND CESSATION SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE CONTROL GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Deepakrishanan.M Mayakkannan.P Venugopal.K Balaji.P Manikandan.T Arunprakash.A Manikandan.A Santhikumar.S Purushothaman.A Raja.K Muthu.A Manikandan.R Manikumar.T Durairaj.M Sivachandran.S

163 150 THIRD CESSATION SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE CONTROL GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Deepakrishanan.M Mayakkannan.P Venugopal.K Balaji.P Manikandan.T Arunprakash.A Manikandan.A Santhikumar.S Purushothaman.A Raja.K Muthu.A Manikandan.R Manikumar.T Durairaj.M Sivachandran.S

164 151 APPENDIX V PRE TEST SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE YOGIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Sasikumar.C Jayaprakash.G Karthik.P Elavarasan.E Govindraj.N Androus.J Premkumar.E Josepiruthayaraj.B Gopal.M Johnbosco.B Mahadhavan.S Thirumoorthi.M Dhanabal.E Balu.R Salvem.G

165 152 MID TEST SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE YOGIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Sasikumar.C Jayaprakash.G Karthik.P Elavarasan.E Govindraj.N Androus.J Premkumar.E Josepiruthayaraj.B Gopal.M Johnbosco.B Mahadhavan.S Thirumoorthi.M Dhanabal.E Balu.R Salvem.G

166 153 POST TEST SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE YOGIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Sasikumar.C Jayaprakash.G Karthik.P Elavarasan.E Govindraj.N Androus.J Premkumar.E Josepiruthayaraj.B Gopal.M Johnbosco.B Mahadhavan.S Thirumoorthi.M Dhanabal.E Balu.R Salvem.G

167 154 FIRST CESSATION SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE YOGIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Sasikumar.C Jayaprakash.G Karthik.P Elavarasan.E Govindraj.N Androus.J Premkumar.E Josepiruthayaraj.B Gopal.M Johnbosco.B Mahadhavan.S Thirumoorthi.M Dhanabal.E Balu.R Salvem.G

168 155 SECOND CESSATION SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE YOGIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Sasikumar.C Jayaprakash.G Karthik.P Elavarasan.E Govindraj.N Androus.J Premkumar.E Josepiruthayaraj.B Gopal.M Johnbosco.B Mahadhavan.S Thirumoorthi.M Dhanabal.E Balu.R Salvem.G

169 156 THIRD CESSATION SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE YOGIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Sasikumar.C Jayaprakash.G Karthik.P Elavarasan.E Govindraj.N Androus.J Premkumar.E Josepiruthayaraj.B Gopal.M Johnbosco.B Mahadhavan.S Thirumoorthi.M Dhanabal.E Balu.R Salvem.G

170 157 APPENDIX VI PRE TEST SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE AEROBIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Pandiraj.S Balaji.V Anbarasu.S Dhanasekaran.K Selvam.K Elumalai.M Selvadurai.A Palanivel.S Parthipan.A Sivachandran.P Subash.K Sathish.R Baskeran.V Marimuthu.D Sasikumar.K

171 158 MID TEST SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE AEROBIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Pandiraj.S Balaji.V Anbarasu.S Dhanasekaran.K Selvam.K Elumalai.M Selvadurai.A Palanivel.S Parthipan.A Sivachandran.P Subash.K Sathish.R Baskeran.V Marimuthu.D Sasikumar.K

172 159 POST TEST SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE AEROBIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% Body Fat) Left Right (Meters) (Kg) (Kg) 1 Pandiraj.S Balaji.V Anbarasu.S Dhanasekaran.K Selvam.K Elumalai.M Selvadurai.A Palanivel.S Parthipan.A Sivachandran.P Subash.K Sathish.R Baskeran.V Marimuthu.D Sasikumar.K

173 160 FIRST CESSATION SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE AEROBIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Pandiraj.S Balaji.V Anbarasu.S Dhanasekaran.K Selvam.K Elumalai.M Selvadurai.A Palanivel.S Parthipan.A Sivachandran.P Subash.K Sathish.R Baskeran.V Marimuthu.D Sasikumar.K

174 161 SECOND CESSATION SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE AEROBIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Pandiraj.S Balaji.V Anbarasu.S Dhanasekaran.K Selvam.K Elumalai.M Selvadurai.A Palanivel.S Parthipan.A Sivachandran.P Subash.K Sathish.R Baskeran.V Marimuthu.D Sasikumar.K

175 162 THIRD CESSATION SCORE OF THE HEALTH RELATED PHYSICAL FITNESS TEST VARIABLES OF THE AEROBIC GROUP S. No Name Hand Grip Sit ups 12-Min Sit & reach Skin fold caliper (Counts) run & walk (Cm) (% of Body Fat) Left Right (Meters) (Kg) (Kg) 1 Pandiraj.S Balaji.V Anbarasu.S Dhanasekaran.K Selvam.K Elumalai.M Selvadurai.A Palanivel.S Parthipan.A Sivachandran.P Subash.K Sathish.R Baskeran.V Marimuthu.D Sasikumar.K

176 163 YOGIC TRAINING ASANAS ARDHA KATI CHAKRASANA PADAHASTASANA ARDHA-CHAKRASANA UTKATASANA DHALASANA PASCHIMOTTANASA

177 164. USTRASANA ARDHMATSYENDRASANA BAKASANA BHUJANGASANA SALABHASANA DHANURASANA

178 165 CHAKARASANA HALASANA PRANAYAMA KAPALABHATI NADI SUDHI SITALI SAVASANA

179 166 AEROBIC TRAINING ON THE SPORT MARCHING MARCHING WITH ARMS SIDE UPWARD AND DOWN OUT WARD TOE TOUCH WITH DOUBLE ARM TOE TOUCHING SIDE WARD MOVEMENT V-STEP MOVEMENT DYMAND STEP MOVEMENT

180 167 L-STEP RIGHT SIDE MOVEMENT V-SHAPE FORWARD TOE TOUCH RIGHT & LEFT SIDE ZIG-ZAG FORWARD MOVEMENT GRAPE WINE MOVEMENT DYMAND STEP MOVEMENT SINGLE LEG SIDE WARD MOVEMENT

181 168 TESTS MUSCULAR STRENGTH TEST (RIGHT HAND GRIP) (LEFT HAND GRIP) MUSCULAR ENDURANCE TEST BENT KNEE SIT-UPS

182 169 CARDIO-RESPOATORY ENDURANCE TEST 12- MINUTES RUN & WALK TEST FLEXIBILITY TEST SIT & REACH BOX TEST

183 170 BODY COMPOSITION TEST TRICEPS MEASURES SUB-SCAPULAR MEASURE ABDOMINAL MEASURE