GRU6014 KAEDAH PENYELIDIKAN DALAM PENDIDIKAN

RESEARCH PROPOSAL:
EFFECTS OF THERA-BAND TRAINING ON THE PERFORMANCE OF NEW
ARCHERS

NAMA

: AHMADI BIN AHMAD

(M20111000592)

MOHD ZULHAZMI BIN MD ZAIN

(M20102000710)

ZAINUDDIN BIN ALI

(M20111000149)

JANE FRANCISCA SERUTI

(M20111000589)

SEMESTER

: SEMESTER 1, 2011/2012

PENSYARAH

: DR. LEE AI CHOO

EFFECTS OF THERA-BAND TRAINING ON THE PERFORMANCE OF NEW

ARCHERS
Jane Francisca Seruti, Ahmadi Ahmad, Mohd Zulhazmi Zain & Zainuddin Ali.
Faculty of Sports Science, Sultan Idris University of Education 2011
CHAPTER 1
INTRODUCTION
1.1 Introduction
Archery is the art, practice, or skill of propelling arrows with the use of a bow. Archery
has historically been used for hunting and combat; in modern times, however, its main
use is that of a recreational and competitive sport. It can be described as a
comparatively static sport requiring strength and endurance of the upper body in
particular the forearm and shoulder girdle (Ertan, Kentel, Korkuzus and Tumer, 2003;
Mann and Littke, 1989).
Skill in archery is defined as the ability to shoot an arrow to a given target in a certain
time span with accuracy (Leroyer et al., 1993). Archery shooting is described as a threephase movement as drawing, aiming and release according to Nishizono et al., (1987).
Each of these phases represents a stable sequence of the collective movements and is
ideal for studying the motor control and skill-acquired. The release phase must be well
balanced and highly reproducible to achieve commendable results in an archery
competition.
Resistance training is a form of strength training in which each effort is performed
against a specific opposing force generated by resistance (i.e. resistance to being
pushed, squeezed, stretched or bent). Resistance exercise is used to develop the
strength and size of skeletal muscles (Anderson et al., 2005). Properly performed,
resistance training can provide significant functional benefits and improvement in overall
health and well-being.

Elastic resistance devices such as Thera-bands are being increasingly used for
muscular conditioning for different aims and population types, as they are more
affordable and more accessible (i.e., can be performed anywhere) than weight
machines (Thomas et al., 2005). These devices allow for a larger range of motion with
both concentric and eccentric muscle contractions (Patterson et al., 2001). Thera-bands
also allow one to exercise in a controlled, safe manner by changing grip width or rubber
stiffness to achieve a greater or lesser intensity of effort (Kraemer et al., 2001). In
addition and unlike free weights, the direction of the resistance does not depend on
gravity since it is aligned with the orientation of the elastic device (Hintermeister et al.,
1998).
Coaches attempting to improve the sports specific performance may consider less
expensive alternatives to strength training machines. The elastic resistance devices like
Thera-bands are increasingly being used for muscular conditioning for different aims
and population types, as they are more affordable and accessible than conventional
weight equipment (Hostler et al., 2001; Thomas et al., 2005). Resistance training with
Thera-bands meets the expectations of strength coaches because they allow the user a
large range of motion through both concentric and eccentric muscle contractions
(Thomas, Mueller, & Busse, 2005).
The utility of transferring potential beneficial musculoskeletal adaptations following a
program of Thera-band resistance training to archery performance for new archers has
a little study. Results of such experiments with new archers would provide important
new knowledge to physical educators, coaches, and archers.
1.2 Objectives
1.2.1 To measure the score of archery performance
1.2.2 To compare the significance different of archery score performance between the
experimental group and control group.

1.3 Hypothesis
1.3.1 The performance of experimental group was higher than the control group.
1.3.2 There was significance different of score in archery performance between the
experimental group and the control group.

CHAPTER 2
LITERATURE REVIEW
2.1 Benefits of Resistance Training
The benefits to properly performed resistance strength training include muscle
hypertrophy, increased musculoskeletal strength, reduced fat body percent, and
improved athletic performance (Baechle & Earle 2000; Washington et al, 2001).
Early strength gains in non-trained athletes are attributed to the neuromuscular learning
that occurs during the early phase of resistance training and the firing of the motor
neurons with each muscular contraction (Baechle & Earle 2000; Washington, et al
2001). Cobleigh and Kaufer (1992) enrolled 980 high school students into a circuit
weight training program that reported statistically significant reductions of heart rate and
fat mass, and increases in flexibility and strength. Scientific literature suggests that
properly designed strength training programs that manipulate volume and intensity can
provide muscular endurance, cardiovascular benefits, and strength gains necessary in
the performance of sport-specific tasks.
2.2 Thera-bands Resistance Training
Thera-band (elastic band) resistance training, like medicine ball training, has emerged
as a potential alternative to traditional resistance training programs. Development of
greater force throughout both concentric and eccentric stretching motions represents a
unique characteristic of Thera-band resistance training. This characteristic is important
for targeting all muscles equally. In addition, unlike traditional resistance training
equipment such as machines, barbells, or dumbbells, elastic bands have no center of
balance. This characteristic makes Thera-bands suitable for beginning weight trainers.
This stretch characteristic of the Thera-bands mimics the range of motion coaches or
athletes are trying to achieve in the performance of the three point jump shot.
2.3 Thera-band training and sports performance

Gonzalez (2009) conducted a study where the purpose of this study was to test the
hypothesis that free form Thera-Band elastic band resistance training improves
performance of the three point basketball shot in children age 9 to 11 years. Twenty
subjects, were randomly divided into two groups, Non-Elastic Training (control) and
Elastic-Resistance Training (experimental). The participants were physically active, but
were not previously trained in using free weights, machine strength equipment, or
elastic resistance band training methods. Both training groups exercised twice per week
over a six week period consisting of 12 exercise sessions, with both groups performing
the same whole-body dynamic warm-up at the beginning of each training session. In
addition to the dynamic warm-up, participants in the Elastic-Resistance Training groups
also performed four sets of eight repetitions in the squat-to-overhead-press exercise
using Thera-Band elastic bands. Results of this study demonstrate that six weeks of
supervised whole-body calisthenics with or without Thera-band resistance does not
improve vertical jump height, but does improve three point basketball shot performance
in 9 to 11 year old athletes. Practical application of Thera-bands as a resistance training
option is warranted for logistical reasons including cost and safety, but the quantitative
effectiveness of Thera-band training requires additional experimentation.
In a similar study conducted by Laishram et al., (2008), to investigate the effect of
strength training using Thera-band show results indicating that the strength training of
the upper back, shoulder girdle and arm muscles with Thera-band followed by
respiratory muscles training influence the various parameters of arm-steadiness and
archery performance. 45 National Level Archers within age 16-28 years were assigned
into three groups: Group I (Medicine), Group II (Strength Training) and Group III
(Control). Strength training using Thera-band shows maximum improvement in the
archery performance. The better performance and accuracy of shooting in training
group can be attributed to many factors like proper conditioning of girdle musculature
along with respiratory muscles which plays a key role in stabilizing the shoulder girdle
for accurate shooting in archery.
In summary, current literature incorporating Thera-band training with traditional
resistance exercise have shown significant improvement in power output and strength

for a broad spectrum of athletes including, basketball, baseball, soccer, volleyball,

gymnastics and archery (Rhea, Peterson, Oliverson et al., 2008; Rhea Peterson, Lunt et
al., 2008; Ebben & Jensen, 2002; Newton et al., 2002; Laishram et al., 2008). Although
recent research has shown encouraging results toward the inclusion of traditional
resistance training as part of a general strength program. Thera-bands may prove to be
a safer and more cost effective option for coaches (as compared with more traditional
resistance equipment), particularly when introducing training for new archers with
limited training experience. However, at the present there are limited data available that
address specifically whether Thera-band resistance training is an effective strategy for
archery training for new archers.

CHAPTER 3
RESEARCH METHODOLOGY
3.1

Method and Materials

3.1.1 Samples and Sampling Method

The subjects are made up of 30 new archers, 7 females and 23 males. The mean age
of the participants is 19.7 years of age (1.18). All subjects stated that they have no
experiences with archery before and were taking archery as a co-curricular activity. 10
subjects (6 females and 4 males) were never involved with any sports while the
remaining 20 subjects were involved in sports other than archery, 6 were participated in
soccer, 3 were in badminton, 2 were in volleyball, 2 were in athletic, 2 were in softball,
and the remaining 5 were involved in netball, silat, floor ball, cricket and tug war
constitutely. Random sampling are done by using a box contain of 30 pieces of small
paper was used to randomly place the participants into either a control or experimental
group. Subjects picked out a paper from the box and not allowed to look into the box.
Number 1 indicates the experimental group and number 2 indicates control group.
3.1.2 Materials
The type of bow used in this study is the basic wooden bows with the poundage of 26
pounds and bowstring length of 68 inches. The wooden bows used is subscribes to the
accepted principle and meaning of the word bow as used in target archery, that is, an
instrument consisting of a handle (grip), riser (no shoot-through type) and two flexible
limbs each ending in a tip with a string nock (2008 FITA Constitutions and Rules,
Chapter 7, article 7.3-Athletes Equipment). These bows are stored in a secure location
and are the same bows all subjects used for their pretest and posttest of archery
performance.
The elastic resistance bands were called Thera-Band System of Progressive
Resistance. System of Progressive Resistance is a series of color coded elastic bands
that progressively increase in resistance from yellow to gold as viewed in Table 1. The

blue bands were used because they provided medium form of resistance. According to
the product literature the force produced by the elastic bands is directly related to the
percent elongation, regardless of length stretched (Page, 2000). As shown in Table 1,
the blue elastic Thera-Band at 250% elongation produces approximately 13.5 pounds
of force. Prior to every exercise session the bands are visually inspected for cuts and/or
abrasion. When bands are damaged they are discarded and replaced with new ones of
the same model. The bands are also stretched prior to the exercise in order to ensure
they remain elastic and returned to their original form.
Table 1
Thera-Band Elastic Band Elongation Chart
% Elongation

Yellow

Red

Green

Blue

Black

Silver

Gold

50%

2.5

4.5

6.5

8.5

14

100%

9.5

13

21.5

150%

6.5

12.5

17

27.5

200%

11

15

21

33.5

250%

9.5

13.5

17.5

25.5

40

Colors represent approximate weight in pounds. Thera-Band.com

3.2

Procedure

The purpose of this study is to determine whether Thera-band resistance training is

associated with the improved execution of the archery performance of the new archers.
Specifically, we focused on whether the subjects would improve their archery score
following a four weeks training program. Training sessions are hold twice a week with
each group (experimental and control) performing their particular assigned training
program. The control group is assign to a whole body static warm-up exercise that
flowed from head to leg. The experimental group participated in the same static warm-

up but also incorporated the use of Thera-band training. The Thera-band training
provided minimal to moderate intensity levels for the subjects and aided in mimicking a
loaded range of motion associated with the archery skills.
3.2.1 Pre and Post Test
AAPHER Archery Test is done to evaluate the performance of all the subjects. This test
was developed as a part of sports skills project of the Research Council of AAPHER; it
consists of two ends (total of 12 arrows) with intervening rest from distances of 20 yards
(18 meters) which was the distance from the shooting line to the target butt is 18
meters. The distance remained constant for the pre test and post test. Since all subjects
never involved in archery before, therefore we conducted a session of archery class
before the pre test to teach the subjects of basic shooting skills and also the rules
assisted by the archery coach of the institute.
During the pre test, the subjects stand on the shooting line, aligned with the target butt.
The subjects were given 4 minutes to shoot 6 arrows for two ends. The subjects are
instructed to start shooting after the second whistles blow. The first blow indicates that
the subjects ready to shoot. The subject are instructed to stop shooting when the third
blow was given indicated that the time limit to shoot was finished. The same test
procedures were repeated in the post test. The measurements were recorded for each
of the subjects arrow hit the target face.
3.2.2 The Training Groups
The Non Thera-band Training (NTT), or control group consisted of fifthteen subjects and
the Thera-band Resistance Training (TRT), or experimental group consisted of fifthteen
subjects; both groups trained archery for 2 hours, two times per week. Both groups
begin every training session with a static warm-up. The coach conducted the archery
training session for both groups.The NTT consist of 15 subjects ( 5 females and 10
males) followed their routine training program where they immedietly begin the archery
training after static warm-up.

The TRT group also performed a static warm-up protocol and in addition, also
performed the upper body Thera-band training, using the Thera-Band blue medium
resistance bands. The subjects of the TRT group would complete their warm-up and
immediately go into the first set of upper body excercises for three sets of 15 repetitions
with a timed rest period of 30 seconds between sets. The intensity of the excercise
progress by either increasing the repetitions or reducing the rest period. This protocol
was followed by the TRT group for 8 sessions, two sessions per week for eight weeks.
The pre-session instruction consisted of clearly explaining and demonstrating the use of
the Thera-band and the proper technique to execute the performance of Thera-band
resistance training. The participants are always encouraged to complete all sets and all
repetitions within the set.
3.3

Statical analysis

The Statistical Package for Social Science (SPSS) 16.0 software is used to analyze the
data (Chicago, Illinois). Paired sample t-test is used to find significance result of pre-test
and post-test.