The Effect of Floor and Swiss Ball Exercises Using Circuit Training Methods towards Balance, Strength, Flexibility and Muscle Endurance
Keywords:
floor exercises; swiss ball exercises; circuit training; balance; strength; flexibility and muscle endurance
Abstract
The purpose of this study was to analyze the effect of floor exercises and swiss ball exercises with the circuit training method on balance, strength, flexibility and muscle endurance. This research uses a quasi-experimental, floor exercise treatment and Swiss ball exercise using the circuit training method with 10 training posts. The population in this study was students of physical education and sports of STKIP PGRI Jombang 2015, with a total population of 80 male students, with an average age of ±19 years, height ± 166.31cm, weight ± 58.63kg. From the test of each group (paired sample) obtained a significant difference between the pretest and posttest on each variable (p-value> 0.05). Meanwhile, from the ANOVA test was found out that there was a difference in the average results of the physical condition of each variable in each exercise method. The study concluded that: 1) there was an effect of floor and swiss ball exercises aided circuit training method, there is a significant enhancement of balance, strength, flexibility and muscle endurance; 2) in conventional training there was also a significant enhancement on balance, strength and flexibility. There was no significant enhancement in abdominal muscle strength, abdominal muscle endurance, and leg muscle endurance; and 3) there were significant differences between the three groups in balance, strength, flexibility and muscle endurance.
Downloads
Download data is not yet available.
References
Anderson K, Behm DG. (2003). Maintenance of EMG activity and loss of force output with instability. Can J Appl Physiol 2003; 28 Suppl.: S27
Behm, D.G. and Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology 111(11), 2633-2651.
Behm, D.G., Colado, J.C., (2013). Instability Resistance Training Across the Exercise Continuum. American Orthopaedic Society for Sports Medicine. http://www.sagepublications.com.
Behm, D.G., Drinkwater, E.J., Willardson, J.M. and Cowley, P.M. (2010). The use of instability to train the core musculature. Applied Physiology Nutrition and Metabolism 35(1), 91-108.
Behm, D.G., Kenneth, & Curnew. 2002. Muscle force and activation under stable and unstable conditions. J. Strength Cond. Res. 3:416–422.
Bergson C.Q, Mariana F.C., César F.A, Isabel C.S. 2010. Muscle Activation During Four Pilates Core Stability Exercises in Quadruped Position. Arch Phys Med Rehabil.
Bliven, K.C.H., Anderson, B.E. (2013). Core Stability Training for Injury Prevention. Sports Health. Nov; 5(6): 514–522. doi: 10.1177/1941738113481200
Bompa, T.O, & Buzzichelli, C., (2015). Periodization training for sports.Third Edition. Human kinetic.
Carpenter M.G., Frank J.S., Silcher C.P., Peysar G.W. (2001) The influence of postural threat on the control of upright stance. Experimental Brain Research 138, 210-218.
Colston M. (2012) Core stability, part 1: overview of the concept. Int J Athl Ther Train. 2012;17(1):8-13.
Cruz-Ferreira A, Fernandes J, Laranjo L, Bernardo LM, Silva A. 2011. A systematic review of the effects of Pilates method of exercise in healthy people. Arch Phys Med Rehabil.;92(12):2071-81.
Cug, M., Ak, Emre.,Ozdemir, R.A., Korkusuz, F., Behm,D.G., (2012). The effect of instability training on knee joint proprioception and core strength. Journal of Sports Science and Medicine. 11, 468-474.
Ekstrand, J., Hägglund, M., & Waldén M. (2011). Epidemiology of Muscle Injuries in Professional Football (Soccer). The American Journal of Sports Medicine • p.1-7. DOI: 10.1177/0363546510395879 • Source: PubMed.
Ezechieli, M., Siebert, C. H., Ettinger, M., Kieffer, O., Weisskopf, M., Miltner, O. (2013). Muscle strength of the lumbar spine in different sports. Technology and Health Care, 21(4), 379-386.
Feddermann-D,N., Junge, A,. Edouard,P., Branco, P., & Alonso, J,M,. (2014). Injuries in 13 international Athletics championships between 2007–2012. Br J Sports Med ;48:513–522.
Hägglund, M., Waldén, M., dan Ekstrand, J., (2013). Risk Factors for Lower Extremity Muscle Injury in Professional Soccer: The UEFA Injury Study, American Journal of Sports Medicine, (41), 2, 327-335. http://dx.doi.org/10.1177/0363546512470634.
Han, J., Waddington, G., Adams, R., Anson, J., & Liu, Y., (2016). Assessing proprioception: A critical review of methods. Journal of Sport and Hedayatpour, N. & Falla, D. (2015). Physiological and Neural Adaptations to Eccentric Exercise:Mechanisms and Considerations for Training. BioMed Research International. Hindawi Publishing Corporation. P; 1-7
http://dx.doi.org/10.1155/2015/193741
Hrysomallis, C. 2009. Hip adductors' strength, flexibility, and injury risk. Journal of Strength and Conditioning Research, 23(5), 1514-1517.
Hyun, J., Hwangho, K., & Lee, C.W., (2014). The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females. J. Phys. Ther. Sci. 26: 291–293.
Johnson G.S, Johnson V.S. (2013). Zastosowanie zasad oraz procedur PNF w leczeniu niestabilnosci kregos³upa ledzwiowego. za: Rehabilitacja Medyczna. ;7(2): 25-45. http:// www.pilatesontheball.com (Retrieved on July 2013)
Kim, S.G., Yong, M.S, Na, S.S., (2014). The effect of trunk stabilization exercises with a swiss ball on core muscle activation in the elderly. J Phys Ther Sci, 26: 1473–1474
Lee SC, (2008). Effect of 12 week Swiss ball exercise physical fitness and balance in elderly. Dissertation of Graduate School, Kook-Min University,
Marshall PW, Murphy BA. (2005) Core stability exercises on and off a Swiss ball. Arch Phys Med Rehab 2005; 86:242-9.
McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal. 32(3), 33-46,
Miller, M. B., Pearcey, G. E. P., Cahill, F., McCarthy, H., Stratton, S. B. D., Noftall, J. C.,.Button, D. C. (2014). The effect of a short-term high -intensity circuit training program on work capacity, body composition, and blood profiles in sedentary obese men: A pilot study. BioMed Research International, p: 1-10.
Paoli A, Pacelli F, Bargossi AM, Marcolin G, Guzzinati S, Neri M, Bianco A, Palma A (2010). Effects of three distinct protocols of fitness training on body composition, strength and blood lactate. J Sports Med Phys Fitness, 50(1): 43-51
Reddy, J.M., (2012). Comparison Of Circuit Training Methods On Performance Variables Of Sc/St Non-Sc/St Boys. International Journal of Multidisciplinary Research. Vol.2 Issue 4, pp.220-228.
Romero-Franco, N., Martínez-Amat, A.Y., Martínez-López, E.J. (2013). Effect of the proprioceptive training in sprinters. Revista Internacional de Medicina y Ciencias de la Actividad Física y el Deporte. vol. 13 (51). pp. 437-451. Http://cdeporte.rediris.es/revista/revista51/artefecto393.htm
Sekendiz, B., Cug, M., and Korkusuz, F. (2010). Effects of Swiss -ball core strength training on strength, endurance, flexibility, and balance in sedentary women. Journal of Strength and Condi-tioning Research. 24(11), pp: 3032-3040
Seo, B.D., Yun, Y.D., Kim, H.R. (2012). Effect of 12-week swiss ball exercise program on physical fitness and balance ability of elderly woman. J Phys Ther Sci, 24, pp:11–15.
Shankar, G., Chaurasia, V., (2013) Comparative Study of Core Stability Exercise with Swiss Ball in Improving Trunk Endurance. International Journal of Health Sciences and Research. New Delhi, India. Vol 7. No:4, pp: 73-77.
Sundstrup, E., Jakobsen, M. D., Anderson, C.H., Jay, K., & Andersen, L., (2012). Swiss Ball Abdominal Crunch With Added Elastic Resistance Is An Effective Alternative To Training Machines. The International Journal of Sports Physical Therapy.Volume 7, Number 4 .pp: 380.
Verhagen, E.A.L.M., Tulder, M., Beek, A.J., Bouter, L.M. & Mechelen, W. (2005). An economic evaluation of a proprioceptive balance board training programme for the prevention of ankle sprains in volleyball. British Journal of Sports Medicine, 39(2), 111-115.
Victoria, G.D., & Antoanela, O,. (2016). Benefits Of The Proprioceptive Training In Recovery After Knee Sprain – Theoretical Grounds. Science, Series Physical Education and Sport / Science, Movement And Health. Vol. XVI, ISSUE 1, p: 69-73
Welch, T.D.J,. Ting, L.H,. (2014). Mechanisms of Motor Adaptation in Reactive Balance Control. PLoS ONE. 9. p:5
Willardson, J. M,. (2014). Developing the core. National Strength and Conditioning Association. Human Kinetics.
Yıldızer, G. & Kirazer, S. (2017). Effects of core stability on junior male soccer players’ balance: randomized control trial. Pamukkale Journal of Sport Sciences. 8(1), pp: 48-62
Zemková, E. & Oddsson, L. (2015). Effects of Stable and Unstable Resistance Training in an Altered-G Environment on Muscle Power. Int J Sports Med 2016; 37, pp:288–294
Behm, D.G. and Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology 111(11), 2633-2651.
Behm, D.G., Colado, J.C., (2013). Instability Resistance Training Across the Exercise Continuum. American Orthopaedic Society for Sports Medicine. http://www.sagepublications.com.
Behm, D.G., Drinkwater, E.J., Willardson, J.M. and Cowley, P.M. (2010). The use of instability to train the core musculature. Applied Physiology Nutrition and Metabolism 35(1), 91-108.
Behm, D.G., Kenneth, & Curnew. 2002. Muscle force and activation under stable and unstable conditions. J. Strength Cond. Res. 3:416–422.
Bergson C.Q, Mariana F.C., César F.A, Isabel C.S. 2010. Muscle Activation During Four Pilates Core Stability Exercises in Quadruped Position. Arch Phys Med Rehabil.
Bliven, K.C.H., Anderson, B.E. (2013). Core Stability Training for Injury Prevention. Sports Health. Nov; 5(6): 514–522. doi: 10.1177/1941738113481200
Bompa, T.O, & Buzzichelli, C., (2015). Periodization training for sports.Third Edition. Human kinetic.
Carpenter M.G., Frank J.S., Silcher C.P., Peysar G.W. (2001) The influence of postural threat on the control of upright stance. Experimental Brain Research 138, 210-218.
Colston M. (2012) Core stability, part 1: overview of the concept. Int J Athl Ther Train. 2012;17(1):8-13.
Cruz-Ferreira A, Fernandes J, Laranjo L, Bernardo LM, Silva A. 2011. A systematic review of the effects of Pilates method of exercise in healthy people. Arch Phys Med Rehabil.;92(12):2071-81.
Cug, M., Ak, Emre.,Ozdemir, R.A., Korkusuz, F., Behm,D.G., (2012). The effect of instability training on knee joint proprioception and core strength. Journal of Sports Science and Medicine. 11, 468-474.
Ekstrand, J., Hägglund, M., & Waldén M. (2011). Epidemiology of Muscle Injuries in Professional Football (Soccer). The American Journal of Sports Medicine • p.1-7. DOI: 10.1177/0363546510395879 • Source: PubMed.
Ezechieli, M., Siebert, C. H., Ettinger, M., Kieffer, O., Weisskopf, M., Miltner, O. (2013). Muscle strength of the lumbar spine in different sports. Technology and Health Care, 21(4), 379-386.
Feddermann-D,N., Junge, A,. Edouard,P., Branco, P., & Alonso, J,M,. (2014). Injuries in 13 international Athletics championships between 2007–2012. Br J Sports Med ;48:513–522.
Hägglund, M., Waldén, M., dan Ekstrand, J., (2013). Risk Factors for Lower Extremity Muscle Injury in Professional Soccer: The UEFA Injury Study, American Journal of Sports Medicine, (41), 2, 327-335. http://dx.doi.org/10.1177/0363546512470634.
Han, J., Waddington, G., Adams, R., Anson, J., & Liu, Y., (2016). Assessing proprioception: A critical review of methods. Journal of Sport and Hedayatpour, N. & Falla, D. (2015). Physiological and Neural Adaptations to Eccentric Exercise:Mechanisms and Considerations for Training. BioMed Research International. Hindawi Publishing Corporation. P; 1-7
http://dx.doi.org/10.1155/2015/193741
Hrysomallis, C. 2009. Hip adductors' strength, flexibility, and injury risk. Journal of Strength and Conditioning Research, 23(5), 1514-1517.
Hyun, J., Hwangho, K., & Lee, C.W., (2014). The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females. J. Phys. Ther. Sci. 26: 291–293.
Johnson G.S, Johnson V.S. (2013). Zastosowanie zasad oraz procedur PNF w leczeniu niestabilnosci kregos³upa ledzwiowego. za: Rehabilitacja Medyczna. ;7(2): 25-45. http:// www.pilatesontheball.com (Retrieved on July 2013)
Kim, S.G., Yong, M.S, Na, S.S., (2014). The effect of trunk stabilization exercises with a swiss ball on core muscle activation in the elderly. J Phys Ther Sci, 26: 1473–1474
Lee SC, (2008). Effect of 12 week Swiss ball exercise physical fitness and balance in elderly. Dissertation of Graduate School, Kook-Min University,
Marshall PW, Murphy BA. (2005) Core stability exercises on and off a Swiss ball. Arch Phys Med Rehab 2005; 86:242-9.
McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal. 32(3), 33-46,
Miller, M. B., Pearcey, G. E. P., Cahill, F., McCarthy, H., Stratton, S. B. D., Noftall, J. C.,.Button, D. C. (2014). The effect of a short-term high -intensity circuit training program on work capacity, body composition, and blood profiles in sedentary obese men: A pilot study. BioMed Research International, p: 1-10.
Paoli A, Pacelli F, Bargossi AM, Marcolin G, Guzzinati S, Neri M, Bianco A, Palma A (2010). Effects of three distinct protocols of fitness training on body composition, strength and blood lactate. J Sports Med Phys Fitness, 50(1): 43-51
Reddy, J.M., (2012). Comparison Of Circuit Training Methods On Performance Variables Of Sc/St Non-Sc/St Boys. International Journal of Multidisciplinary Research. Vol.2 Issue 4, pp.220-228.
Romero-Franco, N., Martínez-Amat, A.Y., Martínez-López, E.J. (2013). Effect of the proprioceptive training in sprinters. Revista Internacional de Medicina y Ciencias de la Actividad Física y el Deporte. vol. 13 (51). pp. 437-451. Http://cdeporte.rediris.es/revista/revista51/artefecto393.htm
Sekendiz, B., Cug, M., and Korkusuz, F. (2010). Effects of Swiss -ball core strength training on strength, endurance, flexibility, and balance in sedentary women. Journal of Strength and Condi-tioning Research. 24(11), pp: 3032-3040
Seo, B.D., Yun, Y.D., Kim, H.R. (2012). Effect of 12-week swiss ball exercise program on physical fitness and balance ability of elderly woman. J Phys Ther Sci, 24, pp:11–15.
Shankar, G., Chaurasia, V., (2013) Comparative Study of Core Stability Exercise with Swiss Ball in Improving Trunk Endurance. International Journal of Health Sciences and Research. New Delhi, India. Vol 7. No:4, pp: 73-77.
Sundstrup, E., Jakobsen, M. D., Anderson, C.H., Jay, K., & Andersen, L., (2012). Swiss Ball Abdominal Crunch With Added Elastic Resistance Is An Effective Alternative To Training Machines. The International Journal of Sports Physical Therapy.Volume 7, Number 4 .pp: 380.
Verhagen, E.A.L.M., Tulder, M., Beek, A.J., Bouter, L.M. & Mechelen, W. (2005). An economic evaluation of a proprioceptive balance board training programme for the prevention of ankle sprains in volleyball. British Journal of Sports Medicine, 39(2), 111-115.
Victoria, G.D., & Antoanela, O,. (2016). Benefits Of The Proprioceptive Training In Recovery After Knee Sprain – Theoretical Grounds. Science, Series Physical Education and Sport / Science, Movement And Health. Vol. XVI, ISSUE 1, p: 69-73
Welch, T.D.J,. Ting, L.H,. (2014). Mechanisms of Motor Adaptation in Reactive Balance Control. PLoS ONE. 9. p:5
Willardson, J. M,. (2014). Developing the core. National Strength and Conditioning Association. Human Kinetics.
Yıldızer, G. & Kirazer, S. (2017). Effects of core stability on junior male soccer players’ balance: randomized control trial. Pamukkale Journal of Sport Sciences. 8(1), pp: 48-62
Zemková, E. & Oddsson, L. (2015). Effects of Stable and Unstable Resistance Training in an Altered-G Environment on Muscle Power. Int J Sports Med 2016; 37, pp:288–294
Published
2021-07-03
How to Cite
Risfandi Setyawan, Hari Setijono, & Nining Widyah Kusnanik. (2021). The Effect of Floor and Swiss Ball Exercises Using Circuit Training Methods towards Balance, Strength, Flexibility and Muscle Endurance . Britain International of Humanities and Social Sciences (BIoHS) Journal, 3(2), 384-395. https://doi.org/10.33258/biohs.v3i2.469
Section
Articles
.png)
_.gif)
_.gif)
