D.O.I: Department of Sports Medicine & Physiotherapy, Guru Nanak Dev University, Amritsar, India 2

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1 Effect of Short-Term Swiss Ball Training on Physical Fitness D.O.I: KULROOP KAUR BADWAL 1, RANJIT SINGH 2 1 Department of Sports Medicine & Physiotherapy, Guru Nanak Dev University, Amritsar, India 2 Department of Physical Education, Guru Nanak Dev University, Amritsar, India ABSTRACT The purpose of this study was to explore the effect of short-term swiss ball training on aerobic capacity, body composition and upper body strength & endurance. For the purpose of the present study, twenty four (N = 24) male subjects between the age group of years (Mean 6 SD: age years, height m, body mass kg) were selected as subjects. The subjects were purposively assigned into two groups: Group-A: Experimental (N 1 = 12) and Group-B: Control (N 2 = 12). The subjects from Group-A were subjected to 4-week of swiss ball training. The training consisted of a variety of exercises (i.e., Pelvic Tilt, Abdominal Crunch, Supine Bridge and Roll, Squat). It is concluded that the aerobic capacity, body composition and upper body strength and endurance significantly improved in experimental group compared with the control one. Student's t-test for independent data was used to assess the between-group differences and for dependent data to assess the Post-Pre differences. In all the analyses, the 5% critical level (p < 0.05) was considered to indicate statistical significance. The swiss ball exercises training may be recommended to improve aerobic capacity, body composition and upper body strength and endurance to enhance physical fitness based performance. Key Words: Swiss ball, aerobic capacity, body composition, upper body strength & endurance.

2 42 JBE VOL. 9.2, 2013 INTRODUCTION The benefits of an active lifestyle have been known for a long time, but the importance of physical activity has received greater attention in recent years. The measurement and evaluation of physical fitness have long been an area of research and practice in exercise science. Given the epidemiological evidence supporting the role of physical activity the behavior of bodily movement that requires the contraction of muscles and the expenditure of energy in health promotion and chronic disease prevention. Sports Related Physical fitness is directed towards optimizing athletic performance, recreational activity, increasing ability to work, and avoidance of injury. Components of physical fitness are essential for complete fitness of the body and mind. All these fitness components have a specific purpose and part in being physically fit and healthy. Tests of muscular strength, muscular endurance and flexibility have been combined into one broad fitness category because the primary consideration is determining the functional health status of the musculoskeletal system. It is equally important to have strong muscles that can work forcefully and over a period of time and to be flexible enough to have a full range of motion at the joint. As we enter the 21st century, one of the greatest accomplishments to be celebrated is the continuous pursuit of fitness since the beginning of man's existence. Throughout prehistoric time, man's quest for fitness has been driven by a desire to survive through hunting and gathering. Today, though no longer driven by subsistence requirements, fitness remains paramount to health and well-being. The use of Swiss ball training for core muscle development has been popular for several years (1). Multiple studies have examined core muscle recruitment during varying types of Swiss ball abdominal exercises (2, 3, 4) and during traditional abdominal exercises like the crunch (abdominal curl-up) and bent-knee sit-up (5, 6, 7). In light of the popularity of swiss balls and the lack of research investigating their influence on aerobic capacity, body composition and upper body strength and endurance it was the aim of the study to determine the effect of short-term swiss ball training on aerobic capacity, body composition and upper body strength & endurance. MATERIAL AND METHODS For the purpose of the present study, twenty four (N = 24) male subjects between the age group of years (Mean 6 SD: age years, height m, body mass kg) were selected as subjects. The subjects were purposively assigned into two groups: Group-A: Experimental (N 1 = 12) and Group-B: Control (N 2 = 12). All the subjects were informed about the objective and protocol of the study. Subjects characteristics are displayed in Table 1.

3 EFFECT OF SHORT-TERM SWISS BALL TRAINING ON PHYSICAL FITNESS 43 Table 1. Subjects Demographics. SAMPLE SIZE (N = 60) VARIABLES Group-A: Experimental Group-B: Control (N 1 = 12) (N 2 = 12) Mean 6 SD Mean 6 SD Age (years) Body Mass (kg) Body Height (m) N; sample size, SD; standard deviation, m; meters, kg; kilograms The subjects from Group-A were subjected to 4-week of swiss ball training. The training consisted of a variety of exercises: Pelvic Tilt Starting Position: Sitting with feet flat on the floor, buttocks lightly pressed into the Ball. Action: Tilt pelvis to the left and right, keep head and shoulders steady. Contract abdominal muscles so that the trunk remains erect. Abdominal Crunch Figure 1: Pelvic Tilt (side-to-side). Starting Position: supine, Ball resting above the buttocks, feet flat on the floor, arms folded over chest. Action: contract abdominal muscles and curl trunk forward.

44 JBE VOL. 9.2, 2013 Supine Bridge and Roll Figure 2: Abdominal Crunch. Starting Position: on the back (bridge position), bodyweight balanced on shoulders and heels.

Starting Position: feet hip-width apart and flat on the floor (slightly forward of the body), back straight and head up, arms forward.

4 44 JBE VOL. 9.2, 2013 Supine Bridge and Roll Figure 2: Abdominal Crunch. Starting Position: on the back (bridge position), bodyweight balanced on shoulders and heels. Action: contract lower abdominal muscles to roll Ball toward body; finish with feet flat on the Ball. Squat Figure 3: Supine Bridge and Roll (in-and-out). Starting Position: feet hip-width apart and flat on the floor (slightly forward of the body), back straight and head up, arms forward. Ball rests lightly between the back (above hips) and wall surface. Action: bend at the hip and knee to lower the trunk so that the thighs are at 90 degrees (hold), return to start position keeping bodyweight centred over the heels. Increase difficulty by changing arm position or holding a weight in the hands.

5 EFFECT OF SHORT-TERM SWISS BALL TRAINING ON PHYSICAL FITNESS 45 Figure 4: Squat. MEASUREMENT OF PHYSICAL FITNESS Aerobic Capacity Walk Test: Walk test estimates aerobic capacity from heart rate response to a one-mile walk. Students were instructed to walk one mile as fast as possible. Immediately after the walk, the heart rate was determined. This heart rate (heart beats per minute) was used along with the total walk time (minutes and seconds) and the weight of the student to estimate aerobic capacity. Students who attempted the walk test and do not completed it had been marked with a code of 59 minutes and 59 seconds and were scored Incomplete. The equation used for estimating VO2max for the Walk Test is provided in Figure 5. VO2max = ( gender) ( weight) ( age) ( time) ( heart rate) Gender = 1 for males and 0 for females Weight is in pounds Time is in minutes (Convert Walk Test time from minutes and seconds to minutes for use in this equation by dividing the seconds by 60 and adding the resulting decimal to the minutes) Heart rate is beats per minute Figure 5: Rockport Fitness Test Equation for Estimating VO2max for the Walk Test.

6 46 JBE VOL. 9.2, 2013 Body Composition Skin fold Measurement: Skin fold measurements estimates body fat by taking the median or middle value from three ordered measurements of the thickness of skin folds on the triceps and calf of the right side of the body. A device called a skin fold calliper was used to take these measurements. Using the Body Composition Conversion Chart (found in the FITNESS- GRAM Test Administration Manual), the measurements were converted to percentages of body fat. The equations used for estimating percent body fat for Skin fold Measurements are provided in Figure 6. Boys percent body fat = ( [triceps value + calf value]) Girls percent body fat = ( [triceps value + calf value]) Triceps value = median value from three skin fold measurements from triceps site Calf value = median value from three skin fold measurements from calf site Figure 6: Equations for Estimating Percent Body Fat. Upper Body Strength and Endurance 90 o Push-Up: Students were instructed to complete as many 90 o Push-Ups as possible at a specified pace (of about one push-up every three seconds), up to a maximum of 75. The pace was played on a prerecorded CD. Students were stopped after reaching 75 Push-Ups, when the second form break occurs, at four minutes, or when they experience extreme discomfort or pain. STATISTICAL ANALYSES Student's t-test for independent data was used to assess the betweengroup differences and for dependent data to assess the Post-Pre differences. In all the analyses, the 5% critical level (p< 0.05) was considered to indicate statistical significance. RESULTS Aerobic capacity Table 2 presents the results of experimental group and the control group with regard to the variable physical fitness. The descriptive statistics shows

7 EFFECT OF SHORT-TERM SWISS BALL TRAINING ON PHYSICAL FITNESS 47 the Mean and SD values of aerobic capacity of pre-test and post-test of experimental group was and respectively, whereas the Mean and SD values of aerobic capacity of pre-test and post-test of control group was and The "t" value in case of experimental group was 5.381* and for control group it was The't'-value in case of experimental group 5.381* as shown in the table above was found statistically significant (P, 0.05) Ho (null hypothesis) is rejected at 0.05 level of significance. As per the study the above remark can be given at 95% confidence. The graphical representation of responses has been exhibited in Figure 7. Table 2. Mean values (6 SD), T-Value and P-Value of aerobic capacity, body composition and upper body strength & endurance in the experimental (E) and control (C) groups (n = 12 each) of Pre and Post Test. GROUP VARIABLE PRE-TEST POST-TEST T-VALUE P-VALUE Experimental * Aerobic Capacity Control Experimental * Body Composition Control Experimental Upper Body Strength & * Control Endurance * Significant at 0.05 level; Degree of freedom = 11 Body Composition The descriptive statistics shows the Mean and SD values of body composition of pre-test and post-test of experimental group was and respectively, whereas the Mean and SD values of body composition of pre-test and post-test of control group was and The "t" value in case of experimental group was 4.255* and for control group it was The 't'-value in case of experimental group 4.255* as shown in the table above was found statistically significant (P, 0.05) Ho (null hypothesis) is rejected at 0.05 level of significance. As per the study the above remark can be given at 95% confidence. The graphical representation of responses has been exhibited in Figure 7.

8 Upper Body Strength & Endurance The descriptive statistics shows the Mean and SD values of upper body strength & endurance of pre-test and post-test of experimental group was and respectively, whereas the Mean and SD values of upper body strength & endurance of pre-test and post-test of control group was and The "t" value in case of experimental group was 2.930* and for control group it was The 't'-value in case of experimental group 2.930* as shown in the table above was found statistically significant (P, 0.05) Ho (null hypothesis) is rejected at 0.05 level of significance. As per the study the above remark can be given at 95% confidence. The graphical representation of responses has been exhibited in Figure 7. Figure 7: t-value of physical fitness parameters in the experimental (E) and control (C) groups (n = 12 each) of short term yogic training. DISCUSSION & CONCLUSION The purpose of the present study was to explore the effect of short-term swiss ball training on aerobic capacity, body composition and upper body strength & endurance. The study was set out to explore the effect of shortterm swiss ball training on aerobic capacity, body composition and upper body strength and endurance. It is concluded that the aerobic capacity, body composition and upper body strength and endurance significantly improved in experimental group compared with the control one. The swiss ball exercises training may be recommended to improve aerobic capacity, body composition and upper body strength and endurance to enhance physical fitness based performance. These findings substantiate the assertion of Tantawi (2011) that the strongest associations of some core stability exercises performed of stability posture, whether on the ground or by using tools

9 EFFECT OF SHORT-TERM SWISS BALL TRAINING ON PHYSICAL FITNESS 49 and sometimes with a similar way to the performance nature of some tests used to measure the physical variables. As they require the player to continuously perform fixed muscle contractions to body core muscles as well as the involvement of an abdominal muscle in several core stability exercises, which led to improve power endurance of abdominals in the experimental group significantly compared to the control group members. The results of the study suggest that core stability training on unstable surfaces, such as low-density mat (mattress), Swiss balls, led to put the players of the experimental group in a challenge to maintain balance while performing exercises, which resulted in significantly improving balance of the experimental group members in comparison to the control groups. Core stability training also resulted in increase the stability strength of lower back, abdominal and pelvis muscles, which provide a stable base strength for body extremities, legs and arms, can be generated stronger and faster. ACKNOWLEDGEMENTS The authors would like to express their deepest appreciation to all those subjects who provided the possibility to complete the study. REFERENCES 1. Cosio-Lima LM, Reynolds KL, Winter C, Paolone V, Jones MT. Effects of physio ball and conventional floor exercises on early phase adaptations in back and abdominal core stability and balance in women. J Strength Cond Res., 17: , Mori A. Electromyographic activity of selected trunk muscles during stabilization exercises using a gym ball. Electromyogr Clin Neurophysiol., 44: 57-64, Sternlicht E, Rugg S, Fujii LL, Tomomitsu KF, Seki MM. Electromyographic comparison of a stability ball crunch with a traditional crunch. J Strength Cond Res., 21: , Vera-Garcia FJ, Grenier SG, McGill SM. Abdominal muscle response during curl-ups on both stable and labile surfaces. Phys Ther., 80: , Escamilla RF, Babb E, DeWitt R, et al. Electromyographic analysis of traditional and nontraditional abdominal exercises: implications for rehabilitation and training. Phys Ther., 86: , Escamilla RF, McTaggart MS, Fricklas EJ, et al. An electromyographic analysis of commercial and common abdominal exercises: implications for rehabilitation and training. J Orthop Sports Phys Ther., 36: 45-57, 2006.

10 50 JBE VOL. 9.2, Sternlicht E, Rugg S, Fujii LL, Tomomitsu KF, Seki MM. Electromyographic comparison of a stability ball crunch with a traditional crunch. J Strength Cond Res., 21: , Tantawi, S. Effect of Core Stability Training on Some Physical Variables and the Performance Level of the Compulsory Kata for Karate Players. World Journal of Sport Sciences, 5(4): , Address for correspondence: Kulroop Kaur Badwal Research Scholar Guru Nanak Dev University, Amritsar , Punjab, India doctoralifesaver1@gmail.com

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