Synopsis Kittur

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Proposed synopsis entitled

EFFECT OF PLYOMETRICS ANDYOGASANAS ON PHYSICAL ANDPHYSIOLOGICAL PARAMETERS OF

ADOLOSCENTS

Submitted by

Ramesh H Kittur

Under the guidance ofDr. MadialaganAssociate Professor

Dept. of Studies in physical Education & Sports SciencesUniversity of Mysore,

Mysore

ToDepartment of Studies inPhysical Education & Sports Sciences

University of Mysore,Manasagangothri, Mysore


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August - 2010

TABLE OF CONTENTSChapter Page No.

I INTRODUCTION 3-14 Statement of the problem

Delimitation

Limitation

Hypothesis

Significance of the study

Definition and explanation of terms

II REVIEW OF LITERATURE 15-19

III PROCEDURE 20-25 Selection of subjects

Criterion measures.

Procedure for administering the test and

collection of data.

Experimental Design

Statistical techniques.

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BIBLIOGRAPHY 26-27

Chapter I

INTRODUCTION

Participation of a child in sport is mainly for the purpose of pleasure and

joy. Child plays because there is an inner urge to play. In this process of play,

several learning situations are created. Infants day-long-activities are always

pleasurable to themselves. These activities are multidimensional and

multipurpose. Infants keep themselves actively moving, because through

movements they want to live, learn and communicate their emotions and feelings

with others. Their movements have neither rules nor space and time limits and

have no need for fellows and specific objects and conditions. Most children

participating in sports know what they are supposed to do. They just don't have

the skills to get it done on the field or the court. Nature of play varies from child

to child. Play may be with or without play instrument. It may be individual or

group. It may or may not involve vigorous physical activity. As the child grows

bodily and develops mentally, the complexity of play increases. Simple and

innocent play of the child is transformed into sport. Organized sport, involving

complex motor skills gradually replaces the earlier simple play. Movements like

running, throwing, jumping, swinging, lifting, catching, pulling, pushing etc. along

with teammates and with play equipment like ball, stick, bat or racket, etc. within

the boundary of play ground and within the frame work of certain rules are

involved in sports.

The lifestyles of todays youth have undergone enormous change.

Television, computers and video games have replaced many of the physical

activities children once enjoyed. So when we discuss our children, we often hear

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words like obesity, heart disease, high blood pressure and diabetes. Fitness

seems to have taken a backseat when it comes to the modern child. Our kids are

becoming victims of inactive, unmotivated, unhealthy lifestyles and their health is

deteriorating.

Adolescents and Young Adults

Following are the key issues pertaining to adolescents and young adults.

Adolescents and young adults, both male and female, benefit from physical

activity.

Physical activity need not be strenuous to be beneficial.

Moderate amounts of daily physical activity are recommended for people of

all ages. This amount can be obtained in longer sessions of moderately intense

activities, such as brisk walking for 30 minutes, or in shorter sessions of more

intense activities, such as jogging or playing basketball for 15-20 minutes.

Greater amounts of physical activity are even more beneficial, up to a point.

Excessive amounts of physical activity can lead to injuries, menstrual

abnormalities, and bone weakening.

Benefits of Physical Activity

Helps build and maintain healthy bones, muscles, and joints.

Helps control weight, build lean muscle, and reduce fat.

Prevents or delays the development of high blood pressure and helps reduce

blood pressure in some adolescents with hypertension.

Adolescent Health and Fitness

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The rate of obesity has incremented tremendously in the past years that has

lead to the various problems cropping up among youths. The reasons for these

may be attributed to a number of reasons that include unhealthy eating habits and

lack of physical activity. So it has become very necessary to promote adolescenthealth and fitness by educating the younger generation about the health hazards

that they may suffer as a result of unhealthy lifestyle.

The health programs for youth include regular exercises and a proper diet plan.

The key to youth fitness lies in devoting an hour to exercises each day of the

week. Regular proper exercise with or without exercise equipments, ample

physical activity in daily routine are the keys to fitness for youth.

The success of adolescent Health and Fitness lies in eating healthy, inclusion of

sufficient nutrients in the diet is an essential for the health of the young. The diet

should contain essential vitamins, minerals, proteins and other nutritious that are

good for the body. Pulses, fresh fruits and vegetables and dairy products are

necessary dietary supplements. Eating in time is another important adolescent

Health and Fitness tip that helps to lead a life free of diseases and ailments.

Thus the main points that need to be analyzed for maintaining Youth Health

and Fitness are proper physical activity and more of healthy food and less of junk

food in the diet.

Fitness trends among today's adolescents...

There's always a lot of buzz happening about how kids today aren't as

active, that they spend too much time playing video games or watching TV.

But in the personal training industry, there's actually another trend

happening - young kids getting interested in physical fitness and working with

personal trainers.

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Parents of children interested in fitness regimes need to make sure that the

routines are safe. Generally, it's not recommended for children under nine years

old to do any weight training. Those ten to twelve can work with low weights.

They should also start off very slowly, with only two weight training sessions aweek, on nonconsecutive days. And they shouldn't ever go above four a week!

And sets should be ten to fifteen reps, and not maxing out their weights the way

many adults train.

Whether children are interested in working with a professional trainer because

they want to lose weight and increase fitness, or because, as is the case for some

individuals, because they are already considering athletic scholarships, working

with a professional who has experience with the children's routines is a good idea.

Personal training can be a lot of fun and get kids off the couch and get them the

exercise they need, but it's important not to go overboard and damage young

muscles. And it's important to be careful about how much competitiveness enters

into the training.

Plyometrics: an overview

Plyometrics is a type ofexercise training designed to produce fast, powerful

movements, and improve the functions of the nervous system, generally for the

purpose of improving performance in sports. Plyometric movements, in which a

muscle is loaded and then contracted in rapid sequence, use the strength, elasticity

and innervation of muscle and surrounding tissues to jump higher, run faster,

throw farther, or hit harder, depending on the desired training goal. Plyometrics is

used to increase the speed or force of muscular contractions, providing

explosiveness for a variety of sport-specific activities.

Plyometric training involves practicing plyometric movements to toughen

tissues and train nerve cells to stimulate a specific pattern ofmuscle contraction so

the muscle generates as strong a contraction as possible in the shortest amount of

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time. A plyometric contraction involves first a rapid muscle lengthening

movement (eccentric phase), followed by a short resting phase (amortization

phase), then an explosive muscle shortening movement (concentric phase), which

enables muscles to work together in doing the particular motion. Plyometrictraining engages the myotatic reflex, which is the automatic contraction of muscles

when their stretch sensory receptors are stimulated.

Plyometric exercises use explosive movements to develop muscularpower.

Plyometric training acts on the nerves, muscles, and tendons to increase an

athlete's power output without necessarily increasing their maximum strength

capacity.

Plyometrics can take on many forms but often involves jumping exercises

typical plyometrics drills involve single, double, or triple bounding jumps,

jumps on to or off boxes or benches repeated upward vertical jumps for height or

downward jumps off a bench followed by an immediate upward bounding jump,

known as depth jumping. (Blair, 1990) Plyometrics is considered a valuable

training method in achieving conversion of maximal strength into power, and has

been specifically demonstrated to improve jumping ability (Bosco, et al.1979).

The term Plyometrics refers to a training method based on the belief that pre-

stretching a muscle prior to a concentric contraction will result in a more powerful

concentric contraction. This pre-stretching prior to contraction is referred to as the

stretch shortening cycle. This cycle is considered a natural muscle function

(Komi, 1984) and is detectable j-n many sporting activities, such as throwing and

jumping. The stretch-shortening cycle is also evident in a variety of Taekwon-

Do skills, for example, slight knee bending in preparation for jumping kicks suchas jumping side-kick, jumping front kick, jumping spinning kicks ... etc. Other

examples can be found in striking, blocking and jumping techniques in Taekwon-

Do. Studies comparing stretch-shortening cycle movements with non-stretch

shortening have illustrated improved performances due to pre-stretching. The

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theory behind the influence of pre-stretching is that one or both of two

mechanisms are responsible for the improved contraction force. These are; 1) The

storage of elastic energy in the pre-stretching, or eccentric, phase of the

movement, and 2) A stretch reflex (myotatic) Although there is some confusionover the training effects of plyometrics it appears the increase in muscle strength

and power is attributable to an increase in muscle elasticity and adaptation in

neuromuscular functions. Improved elastic potential in muscle may also be due to

the enhancement of the stretch reflex which is stimulated during stretch shortening

muscle activity, (Lundin, 1987) where the muscle spindles are stretched resulting

in stimulation of other nerve impulses and increased activation of motor units thus

added contractile strength.

Yogasanas and its benefits

Yoga, the Sanskrit word for "union", is a practice that uses posture

andbreathing techniques to induce relaxation and improve strength, and its health

benefits may surpass those of any other activity. Whether one practices yoga to

relax, stretch, breathe and meditate. And while there are many different kinds of

yoga, ranging from the gentlerhatha yoga to the more strenuous, like Bikram yoga

(which is performed in a 105F room) or power yoga, every form of yoga

improves health from head to toe. Here are some of the benefits of yogasanas on

physical and physiological parameters.

The physical benefits of Yogasanas:

The physical benefits of yoga are myriad. Yoga keeps the body strong, as it

involves all the muscles in the body to hold and balance yoga asanas (poses).

The various yoga postures strengthen feet, legs, hands, abdominals, lower

back, legs, and shoulders.

Yoga's stretching and breathing exercisesimprove flexibility, helping

joints, tendons, and muscles stay limber. People suffering from osteoarthritis or

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rheumatoid arthritis will see a noticeable improvement in their stiffness, pain,

and other arthritic symptoms by practicing yoga poses and postures.

Yoga improves endurance, especially the more athletic forms of yoga such

as ashtanga yoga, power yoga, vinyasa yoga, and Bikram yoga. These rigorousyoga practices follow a specific sequence of poses (asanas) that become more

challenging as one progresses. Unlike the gentler hatha yoga, the forms of

ashtagna yoga, power yoga, vinyasa yoga, and Bikram yoga require to keep the

body in constant motion between poses, resulting in a strenuous cardiovascular

workout and improved core strength.

Hatha yoga can relieve chronic back and neck pain, since the poses and

postures gently stretch and strengthen back and neck muscles.

Yoga is often prescribed to help heal various injuries, including repetitive

strain injuries, knee and back injuries, pulled hamstrings, even minor skin

burns.

Yoga is an excellent weight-bearing exercise that can improve bone

density. This is particularly beneficial for women approaching menopause,

since yoga can help ward off osteoporosis, or thinning of the bone.

Benefits of Yoga on Cardiovascular System:

The gentler forms of yoga lower blood pressure because the asanas (yoga

poses, postures, and yoga positions) keep blood flowing evenly throughout the

body while focusing on breathing.

People suffering from hypertension can benefit from yoga tremendously, as

hatha yoga can lower heart rate and blood pressure.

Many practitioners claim that yoga has also lowered their cholesterol.

Power yoga is an excellent form of cardio conditioning, which strengthens

core muscles while it keeps blood and oxygen circulating throughout your

body.

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Benefits of Yoga on Mental Health

Yoga benefits anyone's mental health by helping him or her relax, and it is

an effective form of psychological therapy. Yoga reduces anxiety and stress,

resulting in better health, better mood, and better concentration throughout the

day. Yoga has been used to help treat a wide variety of emotional and mental

disorders, including acute anxiety, depression, and mood swings.

Even children can benefit from yoga. Those with attention deficit disorder

and hyperactivity can learn to relax and get control by using yoga breathing

and yoga asanas.

Because yoga is a form of meditation, it results in a sense of inner peace

and purpose, which has far-reaching health benefits.

Benefits of Yoga on Other Health Conditions

Yoga can get rid of tension headaches and migraines because yoga

circulates blood and oxygen to your head, which can often prevent headaches

from starting.

A regular yoga practice helps boost antioxidants throughout body, resulting

in a stronger immune system and improved ability to heal quickly from disease

or injury.

Yoga can help lose weight and maintain a healthy weight throughout life.

Power yoga is a vigorous form of yoga that burns calories, resulting in weight

loss.

Many women going through menopause report an easing of symptoms

when they begin practicing yoga.

Benefits of Yoga in Everyday Life

Yoga can help cure insomnia, as regular yoga practice leads to better and

deeper sleep.

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Yoga can help fight fatigue and maintain energy throughout the day.

Yoga is an effective treatment for a variety of autoimmune diseases because

it can reduce the symptoms these diseases often cause, such as stiffness,

malaise, fatigue, and weakness.

Yogasanas or positions are the best among all exercises for toning

muscles, lubricating joints and massaging the body. Yoga postures bring

physical as well as mental stability, health and vigor. These Asanaswere

developed thousands of years ago and have evolved over centuries. They work

wonders in keeping the body healthy and the mind peaceful. Asanas exercise

the nerves, glands, ligaments, and muscles. In other words, yoga exercises are

the most comprehensive method of self care.

In this pretext, the researcher is mainly interested to assess the effects of

Plyometrics and yogasanas on physical and physical parameters of adolescent

boys. The magnitude of changes on two groups of adolescent boys will be

assessed after inducing proposed treatment viz Plyometric exercises and

yogasanas. This treatment will be given to boys for a period of 12 weeks and a

control group will determine the intended benefits.

Statement of the problem

The purpose of the study is to assess the effects of Plyometric exercises and

yogasanas on selected physical and physiological parameters of adolescent boys.

Delimitations

1. The study will be delimited to 120 boys (Plyometrics=40, Yoga=40 &

Control=40) studying in Morarji Desai Residential School, Hosarathi, Haveri

Dist. of Karnataka State.

2. The age group for the study will be delimited from 14 to 16 years.

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3. Those students who participate in inter school sports will be excluded from the

study.

4. Plyometric exercises and yogasanas for the purpose of treatment will be

carefully designed and administered on the basis of knowledge and experienceof researcher.

5. Physical parameters will include Height (sitting & standing), Weight, Arm

Span, Girth measurements of biceps, calf, hip and chest (normal & expanded).

6. Physiological parameters will include Resting Heart Rate, Blood Pressure,

Aerobic Capacity and Anaerobic Capacity.

Limitations

1. Sample size proposed for the study will be one of the limitations to the

study.

2. Age limit of the subjects intended for the study will be another limitation.

3. Gender differences in terms of physical and physiological changes

following Plyometric and yogasana training cannot be examined in the present

study.

4. Socio-economic and hereditary factors cannot be controlled by the

researcher.

5. Whole hearted cooperation and involvement of subjects cannot be

ascertained; however care will be taken for motivating them.

6. In spite of care taken by the researcher, there may be possibilities of

injuries which are beyond the control of researcher.

Hypothesis

On the basis of the literature gone through, research findings and thescholars understanding of the problem, following hypothesis are formulated:

1. There will be significant difference in terms of improvement in physical and

physiological parameters as a result of treatment.

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2. Differences in improvement will be obvious in all the parameters selected for

the study.

3. There will be changes in amount of improvement when subjects in two modes

of training are concerned.4. There will not be any significant improvement as far as controlled group is

concerned.

Significance of the study

The proposed study will create awareness among adolescents about

health and fitness.

The study will provide an insight about two training modes viz

Plyometrics and Yogasanas and its effects on adolescent boys.

The study will be a basis for suggesting appropriate mode of training

in order to improve physical and physiological aspects.

Information on training frequency, volume, intensity and density can

be gathered through the results of this study.

Many health issues concerning adolescents like Obesity,

Hypertension, Asthma and Diabetes may be addressed with the help of the

results of this study.

The results of the study will be helpful in order to suggest means and

ways to enhance physical and physiological capacities of adolescents for high

sports performance.

Result of the study can be used by physical education teachers,

coaches and players in improving various physical and physiological

capacities.

Definition and explanation of important terms

1. Physical fitness: Physical fitness refers to the organic capacity of the

individual to perform the normal task of daily living without undue tiredness or

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fatigue having reserves of strength and energy available to meet satisfactorily

any emergency demands suddenly placed upon him- Nixon

2. Speed: Speed is the ability to move from one point to another after those

first few steps. An athlete is quick if he or she moves quickly during the firstfour or five steps.

3. Agility: It is the ability to perform a series of explosive power movements

in rapid succession in opposing directions.

4. Strength: It is the extent to which muscles can exert force by contracting

against resistance.

5. Flexibility: The ability to achieve an extended range of motion without

being impeded by excess tissue damage i, e fat or muscle

6. Health: Health is a state of complete physical, mental and social well-being

and not merely the absence of disease or infirmity (WHO).

7. Body fat percentage refers to the percentage of the total body weight that

is made up of fat.

8. Body composition refers to the constituents of your body - lean mass, fat

mass, and water.

9. Resting heart rate The number of heart beats in one minute (bpm) when a

person is at complete rest. A person's resting heart rate decreases as they

become more fit.

10. Blood pressure the pressure exerted by the blood against the walls of the

blood vessels, especially the arteries.

11. Vital capacity is the maximum amount of air that a person can expel from

the lungs after first filling the lungs to their maximum extent.

Muscular endurance is the ability of a muscle or group of muscles to sustain

repeated contractions against a resistance for an extended period of time

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Chapter II

REVIEW OF RELATED LITERATURE

Goran Markovic et. al. (2005)compared the effects of sprint and plyometric

training on morphological characteristics of physically active men. One hundred

and fifty one physical education students (18-24 years of age) were allocated into

one of three groups: the plyometric group (PG; n = 50), the sprint group (SG; n =

50), and the control group (CG; n = 51). Both experimental groups participated in

a training programme 3 times a week for 10 weeks. SG performed maximal sprints

for distances between 10 and 50 meters, while the training programme in PG

consisted of hurdle jumps and drop jumps. Anthropometric measurement was

performed in the week before and the week after the experiment. There were no

significant differences (P> 0.05) in magnitude of changes in any of the analysedanthropometric variables between the groups. However, a significant decrease (P

< 0.0167) in the percentage of body fat (6.1%) was found in SG. We also found a

significant decrease (P< 0.0167) in body mass (1%), fat-free mass (0.4%) and

body mass index (0.9%) for the SG, but the magnitude of these changes was rather

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low. We conclude that the short-term explosive-type training programmes in

which muscles operate in the fast stretch-shortening cycle conditions (i.e.,

sprinting, jumping) have a limited potential to induce morphological changes in

physically active men.Rahman Rahimi et. al. (2006)examined the effectiveness of six weeks of

plyometric training, weight training and their combination on angular velocity

during a 60-second test cycle ergometer. Based on their training, forty-eight male

college students were divided into four groups: a plyometric training group

(n=13), a weight training group (n=11), a plyometric plus weight training group

(n=14), and a control group (n=10). The angular velocity was measured by a 15

and 60-second cycle ergometer test before and after a six-week training period.

Subjects in each of the training groups

trained two days per week, whereas the control subjects did not participate in any

training activity. The data was analyzed by a one-way analysis of variance

(repeated measures design). The results showed that all the training treatments

elicited significant (P


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test and Illinois Agility Test, and a force plate test for ground reaction times both

pre and post testing. Univariate

ANCOVAs were conducted to analyze the change scores (post pre) in the

independent variables by group (training or control) with pre scores as covariates.The Univariate ANCOVA revealed a significant group effect F2,26 = 25.42,

p=0.0000 for the T-test agility measure. For the Illinois Agility test, a significant

group effect F2,26 = 27.24, p = 0.000 was also found. The plyometric training

group had quicker posttest times compared to the control group for the agility

tests. A significant group effect F2,26= 7.81, p = 0.002 was found for the Force

Plate test. The plyometric training group reduced time on the ground on the

posttest compared to the control group. The results of this study show that

Plyometric training can be an effective training technique to improve an athletes

agility.

Witzke KA and Snow CM (2000) investigated the effects of 9 months of

plyometric jump training on bone mineral content (BMC), lower extremity

performance, and static balance in adolescent girls (aged 14.6 +/- 0.5 yr; 22.7 +/-

14.0 months past menarche). Exercisers (N = 25) trained 30-45 min, three times

per week, performing various exercises using weighted vests (squats, lunges, calf

raises) and plyometrics (hopping, jumping, bounding, and box depth jumps). The

program was designed to load the lower extremities. Controls (N = 28), matched

to exercisers for age and months past menarche, maintained their usual activities.

The following were assessed at baseline and 9 months: BMC, strength by

isokinetic dynamometry, power (Wingate), and static balance. Repeated measures

ANOVA revealed no significant differences between groups for BMC, nor were

the changes in anthropometric or performance variables, analyzed by MANOVA,

significant. In follow-up analyses, t-tests for independent samples revealed that

both groups experienced a significant (P < 0.01) increase in percent change in

bone mass compared to zero, for the whole body (mean: 3.7% exercisers, 3.6%

controls), femoral neck (4.5% vs 2.4%), lumbar spine (L2-4) (6.6% vs 5.3%), and

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femoral shaft (3.4% vs 2.3%), but only the exercisers improved BMC of the

greater trochanter (3.1% vs 1.9%). Furthermore, the exercise group significantly

improved knee extensor strength (14.7% vs 7.3%) and medial/lateral balance

(38.1% vs 9.5%), whereas the control group demonstrated no changes. The varietyof lateral movement activities performed by the exercise group may have

contributed to the differences observed between groups for greater trochanter bone

mineral density (BMD), leg strength, and medial/lateral balance. The trends

observed in bone mass between groups suggest that plyometric jump training

continued over a longer period of time during adolescent growth may increase

peak bone mass.

Ademola Olasupo Abass (2009) determined the comparative effect of three

modes of Plyometrics training [depth jumping, rebound jumping and horizontal

jumping] on leg muscle strength of untrained University male students.

Participants were forty untrained male University students within the age range of

18-27 years. The randomized pretest-posttest control group design was adopted.

Subjects were randomly assigned to control group, and three experimental groups

based on the types of plyometrics training adopted for the study. The training

programme consisted of twelve weeks of interval training administered three times

a week. Data collected were analyzed using the mean score, standard deviation

and range. Analysis of Covariance [ANCOVA] was used to test for significant

differences in the posttest measures among the treatment and control groups using

the pretest score variation as covariates. Scheffe post hoc analysis was used to

determine which of the means were significantly different. All hypotheses for the

study were tested at 0.05 critical level. Findings revealed that only the depth

jumping and rebound jumping training significantly altered leg muscle strength of

subjects (P


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Chen TL et. al. (2009) investigated the effect of yoga exercise on the

health-related physical fitness of school-age children with asthma. The study

employed a quasi-experimental research design in which 31 voluntary children

(exercise group 16; control group15) aged 7 to 12 years were purposively sampledfrom 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 30 subjects

(exercise group 16; control group 14) completed follow-up. Results included: 1.

Compared with children in the general population, the study subjects (n = 30) all

fell below the 50th percentile in all five physical fitness items of interest. There

was no significant difference in scores between the two groups at baseline (i.e.,

pre-exercise) for all five fitness items. 2. Research found a positive association

between exercise habit after school and muscular strength and endurance among

asthmatic children. 3. Compared to the control group, the exercise group showed

favorable outcomes in terms of flexibility and muscular endurance. Such favorable

outcomes remained evident even after adjusting for age, duration of disease and

steroid use, values for which were unequally distributed between the two groups at

baseline. 4. There was a tendency for all item-specific fitness scores to increase

over time in the exercise group. The GEE analysis showed that yoga exercise

indeed improved BMI, flexibility, and muscular endurance. After 2 weeks of self-

practice at home, yoga exercise continued to improve BMI, flexibility, muscular

strength, and cardiopulmonary fitness.

S. C. Jain L et. al. (1991) admitted Forty six young asthmatics with a

history of childhood asthma for yoga training. Effects of training on resting

pulmonary functions, exercise capacity, and exercise-induced bronchial lability

index were measured. Yoga training resulted in a significant increase in

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pulmonary function and exercise capacity. A follow-up study spanning two years

showed a good response with reduced symptom score and drug requirements in

these subjects. It is concluded that yoga training is beneficial for young asthmatics.

Chapter III

METHODOLOGY

This chapter describes the procedure that will be adopted for the selection

of subjects, criterion of subjects, criterion measures, intended experimental design

and statistical analysis of data.

Selection of subjects

Subjects for the study will be adolescent boys studying at Morarji Desai

Residential School, Hosarathi, Haveri district. Their age group will be 14 to 16

years. All together 120 subjects from VIIIth to Xth standard will be selected forthis study. Simple random sampling technique will be observed for the present

investigation. Forty subjects each will be placed in Yogasana, Plyometrics and

Control group.

Criterion Measures

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All the 120 subjects selected for this study will be tested twice i,e prior to

treatment (pre-test) and at the conclusion of treatment (post-test). Following table

provides detail on the tests and testing tools.

Sl. No. Parameters Tests

1 Standing Height Stadiometer

2 Sitting Height Stadiometer

3 Weight Weighing Scale

4 Arm Span Measuring Steel Tape

5 Biceps Girth Measuring Steel Tape

6 Calf Girth Measuring Steel Tape

7 Hip Girth Measuring Steel Tape

8 Chest Measuring Steel Tape

9 Body Fat Skin fold Calipers10 Resting Heart

Rate

Radial pulse

11 Blood Pressure Sphygmomanometer & Stethoscope

12 Aerobic

Capacity

12 min Coopers Walk/Run test

13 Anaerobic

Capacity

Standing Broad Jump

Procedure for administering the test and collection of data

Prior to the administration of the test the investigator will have a meeting

with the subjects. The objectives and importance of the test will be made clear to

the subjects at the outset. Further a written consent will be taken from subjects as

well as their guardians. A Pre-test and a Post-test will be conducted on the same

subjects with a time gap of 12 weeks. Data will be collected by the researcher with

the help of an assistant.

Experimental Design

The study will include random group pre-post designs which can be depicted as

below:

21

R------O------X-----O

R------O------X-----O

R------O-------------O


22/26

There are three lines in the design indicating that the study comprises of three

groups. The three groups will be randomly assigned as indicated by the "R". Both

groups will be measured before the program or treatment occurred as indicated by

the first "O" in each line. Following this pre-observation, the group in the first two

lines will receive a program or treatment X while the group in the third line will

not. Finally, both groups will be measured subsequent to the program.

Below given is a model of proposed training program for the present

investigation.

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Week

&

Days

Yoga Group Plyometric Group

Control Group6:30am-7:30am 5:00pm-6:00pm

10 mins 40 mins 10 mins 10 mins 40 mins 10 mins

1st

Monday

Warm up Tadasana, Utkatasana,Vajrasana,

Veerasana, Ushtrasana, Navasana

Cool

Down

Warm

up

Jumping jacks, Lunges, Squat jumps Cool

Down

NONE

1st

Wednesday Warm up

Tadasana, Utkatasana,Vajrasana,


Cool

Down Warm

up


Down

1st

Friday Warm up

Tadasana, Utkatasana,Vajrasana,


Cool

Down Warm

up


Down

2ndMonday Warm up

Revision of 1st week &

Ardhakati chakrasana, Ardhachakrasana, Badha konasana,

Padmasana, Sarvangasana,

Bhujangasana

CoolDown Warm

up

Revision of 1st week &High knees, but kicks, Line jumps

CoolDown

2nd

Wednesday Warm up


Ardhakati chakrasana, Ardha

chakrasana, Badha konasana,

Padmasana, Sarvangasana,

Bhujangasana

Cool

Down Warm

up


High knees, but kicks, Line jumps

Cool

Down

2nd

Friday Warm up


Ardhakati chakrasana, Ardha

chakrasana, Badha konasana,Padmasana, Sarvangasana,

Bhujangasana

Cool

Down Warmup


High knees, but kicks, Line jumps

Cool

Down

3rd

Monday Warm up

Revision of previous weeks ex. &Trikonasana, Veerabhadrasana,

Bharadvajasana, Mareechasana,

Haklasana

Cool

Down Warm

up

Revision of previous weeks ex. &

Cross over jumps, Back hamstring

walk, Lateral shuttle

Cool

Down

3rd

Wednesday Warm up


Trikonasana, Veerabhadrasana,

Bharadvajasana, Mareechasana,Haklasana

Cool

Down Warmup


Cross over jumps, Back hamstringwalk, Lateral shuttle

Cool

Down

3rd

Friday

Warm up Revision of previous weeks ex. &Trikonasana, Veerabhadrasana,

Bharadvajasana, Mareechasana,Haklasana

Cool

Down Warmup


Cross over jumps, Back hamstringwalk, Lateral shuttle

Cool

Down

4th

Monday Warm up


Prasaritapadothasana, Tolasana,

Lolasana, Chatushpadasana, Tripadapeetasana

Cool

Down Warmup


Split squat lunge jumps, Knee tucks,Depth jumps

Cool

Down

NONE

4thWednesday Warm up


Prasaritapadothasana, Tolasana,Lolasana, Chatushpadasana, Tripada

peetasana

CoolDown Warm

up

Revision of previous weeks ex. &Split squat lunge jumps, Knee tucks,

Depth jumps

CoolDown

4th

Friday Warm up


Prasaritapadothasana, Tolasana,

Lolasana, Chatushpadasana, Tripadapeetasana

Cool

Down Warmup


Split squat lunge jumps, Knee tucks,Depth jumps

Cool

Down

5thMonday Warm up


Garudasana, Bhujangasana,Peedasana, Dwipada peetasana,

Dhanurasana

CoolDown Warm

up

Revision of previous weeks ex. &Repeated long jumps, Repeated tuck

jumps, Power skipping

CoolDown

5th

Wednesday Warm up


Garudasana, Bhujangasana,

Peedasana, Dwipada peetasana,

Dhanurasana

Cool

Down Warm

up


Repeated long jumps, Repeated tuck


Cool

Down

5thFriday Warm up


Garudasana, Bhujangasana,Peedasana, Dwipada peetasana,

Dhanurasana

CoolDown Warm

up

Revision of previous weeks ex. &Repeated long jumps, Repeated tuck


CoolDown

Revision of revious weeks ex. &

23


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Statistical techniques

In order to examine the hypothesis of the study analysis of variance

(ANOVA) will be used. Further, any other suitable statistical technique to analyse

the data will also be used. The results of the study will be tested under appropriate

post hoc test. In order to illustrate the results tables, graphs and suitable charts will

also be used.

BIBLIOGRAPHY

Text Books

1. Bucher A. Charles, (1958) Administration of schools health and Physical

education programmes,St.louis:C.Mosby company.

24


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2. Clarke. H Harison. Application of measurement to health and physical

education (New Jersey): Prentice Hall inc. Englewood (liffs, 1967)

3. Butler P. George, (1936) Play ground their administration and operation,

New York: A.S. Barns and Company.4. Kamlesh and Sangral. Principles and History of Physical Education

(Ludhiana, Prakash Brothers, Education Publishers, 1977) p.2

5. Sharma R. Jackson, 1934. Introduction of physical education, New York:

A.S. Barnes and Company.

6. Sadhanapatha, A textbook on Yoga and Moral Education for Physical

Education teachers of Karnataka State, edited by DSERT

Journals

1. Goran Markovic, Igor Jukic, Dragan Milanovic and Dusan Metikos (2005)

Effects of sprint and plyometric training on morphological characteristics

in physically active men, Kinesiology 37(2005) 1:32-39

2. Rahman Rahimi, Parvin Arshadi, Naser Behpur, Saeed Sadeghi Boroujerdi,

Mohammad Rahimi (2006) Evaluation of plyometrics, weight training and

their combination on angular velocity, Physical Education and Sport Vol.

4, No 1, 2006, pp. 1 8

3. Michael G. Miller, Jeremy J. Herniman , Mark D. Ricard , Christopher C.

Cheatham and Timothy J. Michael (2006) The effects of a 6-week

plyometric training program on agility, Journal of Sports Science and

Medicine (2006) 5, 459-465

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Witzke KA and Snow CM (2000) Effects of plyometric jump training on bone

mass in adolescent girls, Medicine and Science in Sports Exercise. 2000

Jun;32(6):1051-7.

4. Ademola Olasupo Abass (2009) Comparative Effect of Three Modes of

Plyometric Training on Leg Muscle Strength of University Male Students,

European Journal of Scientific Research, Vol.31 No.4 (2009), pp.577-582

Chen TL, Mao HC, Lai CH, Li CY, and Kuo CH (2009) The effect of yoga

exercise intervention on health related physical fitness in school-age asthmatic

children, Hu Li Za Zhi, The Journal of Nursing. 2009 Apr;56(2):42-52.

S. C. Jain L., Rai A., Valecha U., K. Jha S., O. D. Bhatnagar, K. Ram(1991)

Effect of Yoga Training on Exercise Tolerance in Adolescents with

Childhood Asthma, Journal of Asthma, Volume 28, Issue 6December

1991 , pages 437 - 442

Websites

1. http://en.wikipedia.org

2. http://www.healthandyoga.com
http://www.ncbi.nlm.nih.gov/pubmed?term=%22Witzke%20KA%22%5BAuthor%5Dhttp://www.ncbi.nlm.nih.gov/pubmed?term=%22Snow%20CM%22%5BAuthor%5Dhttp://www.ncbi.nlm.nih.gov/pubmed?term=%22Chen%20TL%22%5BAuthor%5Dhttp://www.labmeeting.com/papers/author/mao-hchttp://www.labmeeting.com/papers/author/lai-chhttp://www.labmeeting.com/papers/author/li-cyhttp://www.labmeeting.com/papers/author/kuo-chhttp://www.informaworld.com/smpp/title~db=all~content=t713597262http://www.informaworld.com/smpp/title~db=all~content=t713597262~tab=issueslist~branches=28#v28http://www.informaworld.com/smpp/title~db=all~content=g788115205http://www.informaworld.com/smpp/title~db=all~content=g788115205http://en.wikipedia.org/wiki/Plyometricshttp://www.healthandyoga.com/html/yoga/posture.htmlhttp://www.ncbi.nlm.nih.gov/pubmed?term=%22Witzke%20KA%22%5BAuthor%5Dhttp://www.ncbi.nlm.nih.gov/pubmed?term=%22Snow%20CM%22%5BAuthor%5Dhttp://www.ncbi.nlm.nih.gov/pubmed?term=%22Chen%20TL%22%5BAuthor%5Dhttp://www.labmeeting.com/papers/author/mao-hchttp://www.labmeeting.com/papers/author/lai-chhttp://www.labmeeting.com/papers/author/li-cyhttp://www.labmeeting.com/papers/author/kuo-chhttp://www.informaworld.com/smpp/title~db=all~content=t713597262http://www.informaworld.com/smpp/title~db=all~content=t713597262~tab=issueslist~branches=28#v28http://www.informaworld.com/smpp/title~db=all~content=g788115205http://en.wikipedia.org/wiki/Plyometricshttp://www.healthandyoga.com/html/yoga/posture.html

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