The Effect of Eight-Week Resistance Exercise Program on Static Balance in Sedentary Men Aged 20-40 Years

Year 2018, Volume: 6 Issue: 2, 245 - 253, 22.06.2018

Yeliz Doğru , Murat Akyüz Öznur Akyüz Murat Taş Cansu Çoban Atilla Orkun Dilber

Abstract

Resistance exercises are performed in order to improve muscle strength as well as to achieve
balance recovery. For this reason, the aim of the study is to examine the effect of eight-week
resistance exercise program on static balance in sedentary men aged 20-40 years. Between 20-
40 years 45 sedentary male were separated exercise groups and control group. A resistance
exercise program was applied for 3 days a week for 8 weeks. The first four weeks of the
program is completed with 11 stations, with 3 sets/12 reps at 60% of 1 repeat maximum (RM)
and 3 sets/12 reps at 70% of 1 RM in the second four weeks. A static balance test was
performed on the right, left and double legs before and after 8 weeks. When the values of
balance test and strength test were compared before and after training, there was a significant
difference in EG in all parameters (p<0.05). A significant difference was found in the
comparison of the balance test between the groups in favor of right leg and double leg EG
(p<0.05). There is a significant difference in the strength test between the groups in favor of
EG. As a result, it is possible to say that resistance exercise program applied for 8 weeks has
a positive effect on static balance and strength.

Keywords

Static balance, resistance exercise, general strength, sedentary

References

• Arnold BL, Schmitz, RJ (1998). Examination of balance measures produced by the Biodex Stability System. Journal of athletic training, 33(4): 323.
• Bressel E, Yonker JC, Kras J, Heath EM (2007). Comparison of static and dynamic balance in female collegiate soccer, basketball, and gymnastics athletes. Journal of athletic training, 42(1): 42.
• de Siqueira Rodrigues BG, Cader SA, Torres NVOB, de Oliveira EM, Dantas EHM (2010). Pilates method in personal autonomy, static balance, and quality of life of elderly females. Journal of bodywork and movement therapies, 14(2): 195-202.
• Eylen AM (2017). Voleybol Oyuncularında Farklı Kuvvet Antrenmanlarının Statik Ve Dinamik Denge Yetenekleri Üzerine Etkisi. (Master Thesis), University of Gaziantep, Gaziantep.
• Fenicchia L, Kanaley J, Azevedo J, Miller C, Weinstock R, Carhart R, Ploutz -Snyder L (2004). Influence of resistance exercise training on glucose control in women with type 2 diabetes. Metabolism-Clinical and Experimental, 53(3): 284-289.
• Flynn M, Fahlman M, Braun W, Lambert C, Bouillon L, Brolinson P, Armstrong C (1999). Effects of resistance training on selected indexes of immune function in elderly women.
• Journal of Applied Physiology, 86(6): 1905-1913. Folland JP, Williams AG (2007). Morphological and neurological contributions to increased strength. Sports medicine, 37(2): 145-168.
• Goldie PA, Matyas TA, Spencer KI, McGinley RB (1990). Postural control in standing following stroke: test-retest reliability of some quantitative clinical tests. Physical therapy, 70(4): 234-243.
• Guskiewicz K (1999). Regaining balance and postural equilibrium. Rehabilitation techniques in sports medicine, 3:107-133.
• Guyton AC, Hall JE, Çavuşoğlu H, Yeğen BÇ, Aydın Z, Alican İ (2007). Tıbbi fizyoloji: Nobel Tıp Kitabevleri.
• Häkkinen K, Newton RU, Gordon SE, McCormick M, Volek JS, Nindl BC, Häkkinen A (1998). Changes in muscle morphology, electromyographic activity, and force production characteristics during progressive strength training in young and older men. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 53:(6), B415-B423.
• Heitkamp H, Horstmann T, Mayer F, Weller J, Dickhuth, H (2001). Gain in strength and muscular balance after balance training. International journal of sports medicine, 22:(4), 285- 290.
• Hortobaágyi T, DeVita P (2000). Favorable neuromuscular and cardiovascular responses to 7 days of exercise with an eccentric overload in elderly women. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 55:(8), B401-B410.
• Krebs DE, Jette AM, Assmann SF (1998). Moderate exercise improves gait stability in disabled elders. Archives of physical medicine and rehabilitation, 79:(12), 1489-1495.
• Lord SR, Clark RD, Webster IW (1991). Physiological factors associated with falls in an elderly population. Journal of the American Geriatrics Society, 39:(12), 1194-1200.
• Maddalozzo G, Snow C (2000). High-intensity resistance training: effects on bone in older men and women. Calcified tissue international, 66:(6), 399-404.
• Maeda S, Otsuki T, Iemitsu M, Kamioka M, Sugawara J, Kuno S, Tanaka H (2006). Effects of leg resistance training on arterial function in older men. British journal of sports medicine, 40(10): 867-869.
• Massion J, Alexandrov A, Vernazza S (1998). Coordinated control of posture and movement: respective role of motor memory and external constraints. Progress in motor control, 1:127- 150.
• Medicine, ACOS (2013). ACSM's guidelines for exercise testing and prescription: Lippincott Williams and Wilkins.
• Muratlı S (2007). Antrenman bilimi yaklaşımıyla çocuk ve spor. Baskı. Ankara: Nobel Yayın Dağıtım.
• Muratlı S, Kalyoncu O, Şahin G (2007). Antrenman ve müsabaka. İstanbul: Ladin Matbaası.
• Nichols DS, Glenn TM, Hutchinson KJ (1995). Changes in the mean center of balance during balance testing in young adults. Physical therapy, 75:(8), 699-706.
• Nordahl SH, Aasen T, Dyrkorn BM., Eidsvik S, Molvaer OI (2000). Static stabilometry and repeated testing in a normal population. Aviation, space, and environmental medicine, 71 :(9), 889-893.
• Paterno MV, Myer GD, Ford KR, Hewett TE (2004). Neuromuscular training improves single-limb stability in young female athletes. Journal of Orthopaedic and Sports Physical Therapy, 34:(6), 305-316.
• Pollock ML, Franklin BA, Balady GJ, Chaitman BL, Fleg JL, Fletcher B, Williams M. (2000). Resistance exercise in individuals with and without cardiovascular disease: benefits,rationale, safety, and prescription an advisory from the committee on exercise, rehabilitation, and prevention, council on clinical cardiology, American Heart Association. Circulation, 101:(7), 828-833.
• Seguin R, Nelson ME (2003). The benefits of strength training for older adults. American journal of preventive medicine, 25:(3), 141-149.
• Türkeri C (2015). Oniki Haftalik Salsa Dans Çalismalarinin Vki ve Statik Dengeye Etkisi. Çukurova University. Faculty of Education Journal, 44:(1), 1.
• Wilkins JC, McLeod TCV, Perrin DH, Gansneder BM (2004). Performance on the balance error scoring system decreases after fatigue. Journal of athletic training, 39:(2), 156.
• Wolff DR, Rose J, Jones V, Bloch DA, Oehlert JW, Gamble JG (1998). Postural balance measurements for children and adolescents. Journal of Orthopaedic Research, 16:(2), 271-275.
• Wycherley TP, Noakes M, Clifton PM, Cleanthous X, Keogh JB, Brinkworth GD (2010). A high-protein diet with resistance exercise training improves weight loss and body composition in overweight and obese patients with type 2 diabetes. Diabetes Care, 33:(5), 969-976.