Abstract
his study aims to examine the effectiveness of weight training methods and rest interval, maximum oxygen volume, flexibility, muscle strength, muscular endurance, and fat percentage in students. It employed a quasi-experimental design with 40 male undergraduate students as a sample divided into 4 groups. The instruments used the Multistage Fitness Test (MFT), sit and reach test, sit-ups, push-ups, leg and back dynamometer, and Omron karada scan body
of weight training methods and rest interval, maximum oxygen volume, flexibility, muscle strength, muscular endurance, and fat percentage in students. It employed a quasi-experimental design with 40 male undergraduate students as a sample divided into 4 groups. The instruments used the Multistage Fitness Test (MFT), sit and reach test, sit-ups, push-ups, leg and back dynamometer, and Omron karada scan body composition. The data analysis technique used the normality test, homogeneity test, and box test followed by hypothesis testing using multivariate analysis (MANOVA) with 2 2 factorial analysis. The results of the Multivariate Test calculations showed all groups had significant improvements of p<0.05, except for fat percentage (p=0,806). So that it can be said that weight training carried out according to the right exercise dose with the selection of appropriate exercise methods and by paying attention to rest between sets will be able to have a positive impact on cardiorespiratory endurance (VO2 max), flexibility, muscle strength (legs, back), muscular endurance (upper body, abdomen), and no significant improvement in „fat percentage‟. But all weight training methods had a positive impact on fat percentage. The most effective exercise method for improving VO2 max, flexibility, and lowering body fat is the superset method with a rest between sets of 30 seconds. The most effective method to increase muscle strength (legs and back) is the compound set method with a rest between sets of 120 seconds. While the most effective method to increase muscle endurance (upper body and abdomen) is a compound set method with a rest between sets of 30 seconds. Keywords Weight Training, Rest Interval, VO2 max, Flexibility, Muscle Strength, Muscular Endurance, Fat Percentage 1. Introduction Health is a global primary need. A person is considered healthy if he/she already has good physical fitness. A person is said to be fit if he has been able to carry out the task charged effectively for a relatively long time without feeling excessive fatigue and still has the energy to do other activities in order to fill his free time [1]. Physical fitness can be obtained through effective exercise. Exercise can be
fitness. A person is said to be fit if he has been able to carry out the task charged effectively for a relatively long time without feeling excessive fatigue and still has the energy to do other activities in order to fill his free time [1]. Physical fitness can be obtained through effective exercise. Exercise can be
214 The Effectiveness of the Weight Training Method and Rest Interval on VO 2 max, Flexibility, Muscle Strength, Muscular Endurance, and Fat Percentage in Students effective if attention is given to the basic principles of exercise to achieve more optimal physical performance for each individual [2] [3]. Argued that the principle of exercise consists of overload, continuously increasing load, the individual, specificity, adaptation, variation periodization, opposites, moderate load, and exercises must be systematic. In addition to the basic principles, the exercise should also pay attention to its components. The quality of an exercise is also influenced by the ability to carry out an exercise program that is by the principles of exercise, training components, and the right dose of exercise [4]. The training components that need to be considered are the frequency intensity,time, volume, rest between sets, intervals, repetitions, sets, circuits, density, exercise rhythm, and training sessions [5]. Exercise performed regularly can improve physical condition if it is carried out in accordance with an exercise program that has been prepared based on the basic principles of exercise and training components [6], [7]. One of the exercises known to improve physical ability is weight training [8]. It is one of the physical exercises performed with the help of weights, both internal and external of the body, which improves muscle ability and work productivity [9]. Weight training should be done in accordance with the right exercise program based on the basic principles and the dose of exercise [10]. Examples of weight training using (internal) body weight that are often done can include frog jump, skipping, squat trust, squat jump, pull-ups, plunk, push-ups, sit-ups, lunges, and back-ups [11]. While weight training using external weights such as dumbbells, barbells and machines, tends to have more variety according to the purpose of the exercise [12]. Training methods done during weight training include superset, compound set, block set, set system, giant set, tri set, pyramid system, pro set, and circuit [13]. Recent findings show that most people do weight training aimed at increasing muscle mass so that their body shape mirrors athletic looks [14]. However, the
more variety according to the purpose of the exercise [12]. Training methods done during weight training include superset, compound set, block set, set system, giant set, tri set, pyramid system, pro set, and circuit [13]. Recent findings show that most people do weight training aimed at increasing muscle mass so that their body shape mirrors athletic looks [14]. However, the most important reason for one's body to exercise is to gain physical fitness [15]. A person can be said to have good physical fitness, not just by having large and athletic muscles, but must meet the good criteria of all components of physical fitness, namely cardiorespiratory endurance (VO2 max), muscle endurance, muscle strength, flexibility, and body composition [16]. Martine F et al [17] state that health-related physical fitness consists of several components, namely: cardiorespiratory endurance, muscle strength and endurance, flexibility, and body composition. There are some experts who argue that weight training cannot have a significant effect on increasing cardiorespiratory endurance (VO2 max) [18]. [19] find that muscle strength training does not have a significant effect on increasing VO2 max, after being given strength training in trained rowers. The opposite was found by [20] that there was a relative change in maximum oxygen intake in bicycle ergometer tests (VO2 max) after a 21-week training, endurance, in training groups and control groups, VO2 max increased by 12.5% in endurance training and 9.8% in a combination of strength and endurance training. This study suggests that weight training, endurance training, and a combination of weight training and endurance can have a significant effect on increasing VO2 max. [21] suggest that weight training can help to prevent and manage type 2 diabetes and improve heart health by lowering blood pressure and has a positive effect on controlling cholesterol and lipoprotein levels. Body composition, indicated by the percentage of fat, should fall into the normal category [22]. If a person has an excessive fat percentage level, it can be said that the person is not fit [23]. There are many ways to reduce body fat, such as dieting, taking supplements, taking slimming drugs and exercising
effect on controlling cholesterol and lipoprotein levels. Body composition, indicated by the percentage of fat, should fall into the normal category [22]. If a person has an excessive fat percentage level, it can be said that the person is not fit [23]. There are many ways to reduce body fat, such as dieting, taking supplements, taking slimming drugs and exercising [24]. [25] said that a weight training program combined with consuming post-exercise recovery drinks containing creatine, protein, amino acids, and carbohydrates did not change body weight, body fat percentage, or fat mass compared to isocaloricdiets, which only controlled carbohydrates. Weight training combined with consuming creatine, protein, amino acids, and carbohydrate beverages cannot affect body weight and fat percentage [26]. [27] says that the combination of moderate-intensity resistance in a weight loss exercise program can significantly reduce body fat mass and mid-thigh composition, strength, and muscle quality in overweight and obese adults and older people. Another important component of physical fitness related to health is flexibility [28]. Most people rule out exercise that involves flexibility, even though this component is very important to prevent the risk of injury during exercise [29], [30]. [31] notes that most medical professionals, coaches, and athletes consider aerobic conditioning, strength training and flexibility to be integral components in any conditioning program. Therefore, it is necessary to provide an exercise program to increase flexibility. As stated by [32] core strength training with a swiss-ball can improve strength, endurance, flexibility and balance in women. In addition to cardiorespiratory endurance, body composition and flexibility, the physical fitness components that need to be trained also include muscle strength and endurance [33]. Many studies have proven the effect of weight training on muscle strength and endurance [34]. [35] says that weight training will be able to increase muscle strength, muscle endurance, neuromuscular coordination, and bone density (helping prevent osteoporosis). Weight training can improve performance determinants by increasing the athlete's strength, vertical jump ability without increasing total body mass and sacrificing VO2 max development [36]. [37] adds that strength training programs are essential for the maintenance of functional performance of muscle strength
training will be able to increase muscle strength, muscle endurance, neuromuscular coordination, and bone density (helping prevent osteoporosis). Weight training can improve performance determinants by increasing the athlete's strength, vertical jump ability without increasing total body mass and sacrificing VO2 max development [36]. [37] adds that strength training programs are essential for the maintenance of functional performance of muscle strength and independence in adults. After the training period, strength training significantly improved (p < 0.001) knee extension of 1 RM (32%) and flexion strength (28%).
International Journal of Human Movement and Sports Sciences 11(1): 213-223, 2023 215 The superset and compound set training exercise methods are often used when doing weight training [38]. Superset is a weight training method in which a person performs two exercises to train opposite muscle groups and is carried out successively without resting in between, for example the arm superset, which is a set of bicep curl exercises, followed by a set of tricep push down exercises [39]. The superset training method is a form of weight training done by training the agonist and antagonist muscle groups sequentially and repeatedly without any rest when switching. The Super Set exercise method can provide benefits including: saving time, burning more calories, and increasing lactic acid production[40]. That includes doing two types of exercises for the same muscle group in succession, but with different types of exercises for each set and without rest between. Exercise with this method can provide maximum response to a group of muscles being trained so that the potential for muscle development is more optimal [41]. One form of physical activity is weight training. Weight training should be done using the right exercise program guidelines. An appropriate training program should be prepared by taking into account the basic principles and components of the exercise. The selection of the right exercise method can also affect the success rate of the exercise program. In addition, This is evidenced by previous research studies [42] which reveals that the rest time between sets needs to be considered because it is closely related to the energy use during weight training. Thus, weight training can have a significant effect on the body in accordance with the objectives of the exercise, especially physical fitness. Therefore, this study intends to examine several treatment in doing weight training by paying attention to the components of the exercise such as frequency, intensity, repetitions, sets, exercise rhythm, rest between sets, and exercise methods. This is supported by research [43] which explains that weight training that pays attention to training components such as frequency, intensity, time, and type, can improve physical
study intends to examine several treatment in doing weight training by paying attention to the components of the exercise such as frequency, intensity, repetitions, sets, exercise rhythm, rest between sets, and exercise methods. This is supported by research [43] which explains that weight training that pays attention to training components such as frequency, intensity, time, and type, can improve physical fitness. In summary, the study‟s objectives intend to examine the effect of the supersets and compound set training methods with 30 and 120 second rest interval between sets on VO2 max, flexibility, muscle strength (legs, back), muscle endurance (upper body, abdomen), and fat percentage. If the interval rest is short then it can increase aerobic stamina [44]. The advantages of this study compared to previous research are the inclusion of more specific weight training methods, namely with superset and compound set methods included in order to train the muscles more thoroughly. In addition, the use of a relatively short rest time of 30 seconds and 120 seconds each respectively, allows the body to maximize aerobic energy and from fat metabolism as energy at the time of weight training[45]. Finally, this study also focuses on all components of physical fitness related to health. Thus, weight training with this method is expected to have a significant effect on VO2 max, flexibility, muscle strength (legs, back), muscle endurance (upper body, abdomen), and fat percentage. Therefore, it is necessary to research the effect of superset and compound set exercise methods with 30 and 120 second rest interval between sets on VO2 max, flexibility, muscle strength (legs, back), muscle endurance (upper body, abdomen), and fat percentage. 2. Materials and Methods This study used a quasi-experimental method with a multifactorial experimental design. The sample was 40 male undergraduate students, with mean age 19.3 (0.6) years old, from Sport Science Department, Faculty of Sport Science selected through purposive sampling. The inclusion criteria of students as samples in this study include being an active student, physically and mentally healthy, never participated in a weight training program, and willing to be a research sample. All students must also be
male undergraduate students, with mean age 19.3 (0.6) years old, from Sport Science Department, Faculty of Sport Science selected through purposive sampling. The inclusion criteria of students as samples in this study include being an active student, physically and mentally healthy, never participated in a weight training program, and willing to be a research sample. All students must also be of low risk to vigorous exercise precluding safe and adequate test performance. The study protocol was approved by the Universitas Negeri Yogyakarta Ethics Committee Board (No.T/1.1/UN34.21/TU/2021). The sample was divided into 4 groups, namely group 1 using a superset method with 30 seconds rest (SS30), group 2 using a superset method with 120 seconds rest (SS120), group 3 using a compound set method with 30 seconds rest (CS30), group 4 using a compound set method with a rest of 120 seconds (CS120), and each group consisted of 10 students. The instruments used were the Multistage Fitness Test (MFT), Sit and Reach test, Sit Up, Push Up, Leg and Back dynamometer, and Omron Karada scan body composition monitor [46]. The detail of the instrument can be seen in table 1 below. Each of the exercise methods has been previously validated for reliability in separate studies [47]. Test-retest reliability scores for each instrument revealed very good consistency with MFT, r=0.88; sit and reach test, r=0.89; sit up and push up, r=0.94 and r=0.95 respectively; leg and back dynamometer, r=0.90; and Omron karada scan body composition, r=0.99. Table 1. Pre-test and post-test instruments and tools Measurement Instruments Tools Cardiorespiratory Multilevel Fitness Test (MFT) Sound System and 20 meters running area Flexibility Sit and Reach Test Sit and reach bench Muscle Endurance Sit Up and Push Up Mattress Muscle Strength Leg and Back Dynamometer Leg and back dynamometer Body Composition Omron karada scan body composition Omron karada scan The exercise training programs are described as follows: the weight training and rest interval were performed using
Leg and back dynamometer Body Composition Omron karada scan body composition Omron karada scan The exercise training programs are described as follows: the weight training and rest interval were performed using
216 The Effectiveness of the Weight Training Method and Rest Interval on VO 2 max, Flexibility, Muscle Strength, Muscular Endurance, and Fat Percentage in Students the superset and compound set methods by combining 30 seconds and 120 seconds of the rest between sets. Frequency was done 3 times a week and carried out for 8 weeks. Training weights increased progressively with an intensity of 50% - 70% from 1 RM with details on 1-8 training sessions using 50% intensity, 9-16 training sessions using 60% intensity, and 17-24 training sessions using 70% intensity of 1 RM. The number of sets in these program was 2-4 sets, namely in the 1-8 training session, 2 sets were performed, the 9-16 training session was increased to 3 sets and the 17-24 training session was increased to 4 sets. The number of repetitions performed was 15-25 repetitions. The number of reps decreased as the intensity and number of sets increased. In the 1-8 practice sessions, the reps were conducted as many as 25 repetitions, the 9-16 training sessions were reduced to 20 repetitions and the 17-24 practice sessions were reduced to 15 repetitions. The results of the study were then analyzed using SPSS program. The data analysis technique used is Kolmogorov Smirnov Z test for normality, Levene‟s test for homogeneity and box test as a prerequisite test. All tests for normality distribution showed no significance (p>0.05) and fulfilled the normality assumption. A one-way analysis of variance is used to determine the demographic profiles of participants in each training group. There were no significant differences seen in the demographic profiles of each training group. Hypothesis testing of outcomes between all 4 training types was analyzed using a one-way multivariate analysis of variance (MANOVA) with 2 2 factorial analysis. 3. Results This study aims to examine the effect of superset and compound set training methods with 30 seconds and 120 seconds rest intervals between sets on VO2 max, flexibility, muscle strength (legs and back), muscle endurance (upper body and abdomen), and fat percentage. The demographic profile of participants in each training group is described in Table 2.
Description
Examines the impact of weight training methods on physical fitness in students.