Professional Documents
Culture Documents
Journal of
Bodywork and
Movement Therapies
www.intl.elsevierhealth.com/journals/jbmt
EXERCISE PHYSIOLOGY
Physical Education and Sports Department, Middle East Technical University (METU), Turkey
Health Centre, METU, Turkey
Received 31 August 2006; received in revised form 28 November 2006; accepted 1 December 2006
KEYWORDS
Pilates mat exercises;
Isokinetic muscle
strength;
Trunk strength;
Flexibility;
Endurance;
Females;
Sedentary
Summary The objective of this study was to examine the effects of Pilates
exercise on abdominal and lower back strength, abdominal muscular endurance and
posterior trunk flexibility of sedentary adult females. The body fat and body mass
index (BMI) pre- and post-data were also assessed as secondary outcomes. To assess
abdominal and lower back strength, posterior trunk flexion and extension data were
obtained concentrically on a Biodex isokinetic dynamometer at speeds of 601 and
1201 s1. Abdominal muscular endurance was assessed using the crunch test and
posterior trunk flexibility was measured using the sit and reach test. Results of
multivariate analysis revealed a significant difference (po.05) between pre- and
post-measures of 601 s1 flexion/extension and 1201 s1 flexion, and abdominal
muscular endurance and posterior trunk flexibility of the exercise group. It can be
concluded that there was a positive effect of Modern Pilates mat exercises on
abdominal and lower back muscular strength, abdominal muscular endurance and
posterior trunk flexibility in sedentary adult females regardless of the fact that the
body weight and fat percentages did not differ significantly.
& 2007 Elsevier Ltd. All rights reserved.
Introduction
Joseph Pilates had developed a unique system
of hooking springs and straps in hospital beds to
Corresponding author. Orta Dogu Teknik Universitesi, Beden
Egitimi ve Spor Bo
lu
mu
, Inonu Bul. PK: 06531, Ankara, Turkiye.
Tel.: +90 532 547 12 56.
E-mail address: betulsekendiz@hotmail.com (B. Sekendiz).
1360-8592/$ - see front matter & 2007 Elsevier Ltd. All rights reserved.
doi:10.1016/j.jbmt.2006.12.002
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Effects of Pilates exercise in sedentary adult females
move freely was recognized. This method inspired
other exercises to reach the desired level of
muscular strength and flexibility on simple equipments such as mats (Latey, 2001, 2002; Runion,
2002).
Within the last two decades Pilates exercises
have infused new insights into the fitness industry
and lower back rehabilitation methods. Current
Pilates exercise styles can be divided into (a) the
repertory approach, and (b) the modern approach
(Latey, 2001). The repertory approach being the
traditional method, uses set exercise sequences
and set numbers of repetitions with little amount of
modification for an individuals different types of
problems. However, in the modern approach, the
initial emphasis is on understanding the body
and improving awareness by tailoring the exercises
to clients particular needs, weaknesses and
strengths. In this respect, Modern Pilates mat
exercise trainees should think of their bodies as
single integrated units, with the goal of establishing a stable central core around which all movements take place (Argo, 1999). Through this
approach the quality but not the quantity of the
movement is imposed (Friedman et al., 1980). In
this respect, Modern Pilates mat exercises resembles the theory of weight training to gain optimum
strength and endurance (Ives and Sosnoff, 2000).
Despite the increased popularity of Pilates mat
exercises within the last two decades, little research
has been conducted on the method and its benefits
in a sedentary population. Pilates mat exercises have
been reported to be effective for improving static or
postural balance among a group of dancers (Fitt
et al., 1993). In recent studies (Geweniger, 2002;
Handa et al., 2000; Springen, 2003), it was presented
that Pilates mat exercises, utilized as a therapy
technique for the rehabilitation of severe low back
pain, can be beneficial and effective with improved
results documented in patients. However, further
research is necessary to ascertain the methods
potential to improve the outcome of Modern Pilates
mat exercises in a sedentary population.
The purpose of this 5-week prospective longitudinal study was to investigate the effects of
Modern Pilates mat exercises on abdominal and
lower back muscular strength, abdominal muscular
endurance and posterior trunk flexibility in sedentary
adult females. The body fat and body mass index
(BMI) were also assessed as secondary outcomes.
319
Dependent variables included: (a) BMI, (b) body fat,
(c) abdominal and lower back muscular strength, (d)
abdominal muscular endurance, and (e) posterior
trunk flexibility.
Subjects
Randomly selected 45 sedentary academicians in a
university volunteered to participate in this study,
who had not been attending regular exercise
sessions, more than 45 min a day, three times a
week for more than a year. Each woman completed
a demographic and health history questionnaire.
Eighty percent of the participants reported that
they experienced low back pain from time to time.
Informed consent forms regarding information on
the study and possible side effects, such as muscle
soreness in the abdominals and back muscles due to
fatigue, were signed by the participants prior to
the study. Subjects were randomly assigned to the
Pilates and control groups.
Four participants of the exercise group and three of
the control group dropped out of the study. The
reasons for the dropouts were reported to be either
illness or personal decision. Therefore, the final results
reproduced data of 21 women (mean age: 3076.6
range 2647) of the exercise and 17 women (mean
age: 3078.6 range 2647) of the control groups.
Pilates exercise
Exercises were implemented three times a week for
five consecutive weeks. This resulted in a total of 15
sessions completed, which is the recommended
necessary number of exercise sessions to measure
the expected outcomes of Modern Pilates mat
exercises (Stott, 2006). A physical education and
sports instructor who had 2 years of experience and
certification in Modern Pilates mat exercises initiated the exercises. Participants followed a standardized exercise protocol for beginners that lasted
for 60 min day1 (Friedman et al., 1980) (Appendix
A). Some of the exercises in the protocol are shown
in Figs. 1(a)(c), 2(a), (b), 3(a), (b), and 4(a), (b).
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320
B. Sekendiz et al.
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Effects of Pilates exercise in sedentary adult females
321
opposite edge. To measure flexibility, the participant was instructed to push the yardstick placed at
the edge of the box while holding the legs straight
and the hands parallel to the floor as far as she
could. According to the YMCA standards (Golding
et al., 1989), the participant had to hold this reach
long enough for the distance to be recorded. The
farthest test score of three trials was recorded.
Body fat
Body fat was measured from skin-fold thicknesses using
a Lange skin-fold caliper (16). Skin-fold thicknesses
were measured at the triceps, suprailiac and thigh
regions. Body fat percentage was calculated using the
Jackson and Pollock equation (Golding et al., 1989).
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322
B. Sekendiz et al.
digital scale to the nearest .1 kg. Height was measured by a stadiometer to the nearest .1 cm.
Statistical analysis
Statistical Package for Social Sciences (SPSS) version 9.0 (SPSS, Inc., Chicago, IL) was used for the
analysis of the data. A 2 (group) 2 (time) analysis
of variance was conducted to evaluate the effect of
exercise on abdominal and back strength, muscular
endurance, trunk flexibility, body fat percentage
and BMI. In addition to these analyses, one-way
analysis of covariance was conducted to identify
any effect of body fat on BMI scores.
Results
Each pre-measure of groups was analyzed by
independent sample t-test to delineate whether
Table 1 Changes in abdominal and back strength, muscular endurance, trunk flexibility, body mass index and
body fat percentage.
F
Exercise group
(N 21)
(Mean7SD)
Control group
(N 17)
(Mean7SD)
133.0755.8
168.8757.4
102.3770.4
95.4761.4
8.564
.006
601 Extension
Pre
post
95.28729.4
142.1762.6
84.9741.2
82.0735.0
13.682
.001
1201 Flexion
Pre
post
75.3740.4
115.4753.1
83.3743.1
74.9734.0
10.372
.003
1201 Extension
Pre
Post
78.9727.1
147.7745.8
146.47277.3
76.1734.3
3.184
.083
Muscular endurance
Curl-ups
Pre
Post
14.079.8
29.279.8
21.9716.9
22.6715.8
37.369
.000
Trunk flexibility
Sit and reach test
Pre
Post
23.977.5
31.376.8
20.778.3
21.879.4
66.703
.000
22.072.5
22.072.7
22.872.6
22.972.7
2.145
.152
% Body fat
Pre
Post
29.074.0
29.475.1
31.076.0
31.176.1
.173
.680
Variable
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Effects of Pilates exercise in sedentary adult females
group in the post-test at both 601, and 1201 s1
(Table 1). Peak torque values relative to total body
weight were used to compare subjects of different
body size. Results of the repeated MANOVA test
revealed a significant interaction effect for group
and measurements at 601 s1 flexion (GreenhouseGeisser F 8.564, po.05), 601 s1 extension
(Greenhouse-Geisser F 13.682, po.05), and
1201 s1 flexion (Greenhouse-Geisser F 10.372,
po.05). There was a significant difference between pre-and post-measures of strength at 601 s1
flexion/extension and 1201 s1 flexion in the exercise group (Fig. 5(a) and (b)). Pilates exercise
Flexion 60-Pre
323
group showed more improvement regarding Abdominal and Back Strength results than did the
control group.
Flexion 120-Post
Extension 60-Pre
30.0
30.0
p = 0.006
25.0
p = 0.001
25.0
20.0
20.0
15.0
15.0
10.0
10.0
5.0
5.0
0
N=
16
GROUP
Extension 120-Post
16
Control
Flexion 120-Pre
0
N=
20
20
Exercise
16
GROUP
Flexion 120-Post
16
Control
Extension 120-Pre
30.0
20
20
Exercise
Extension 120-Post
30.0
25.0
25.0
p = 0.003
20.0
20.0
15.0
15.0
10.0
10.0
5.0
5.0
N=
16
GROUP
16
Control
20
20
Exercise
p = 0.083
0
N=
16
16
Control
20
20
Exercise
GROUP
1
flexion and extension, (b) abdominal and back strength at 1201 s1
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B. Sekendiz et al.
ENDURANCE-Pre
FLEXIBILITY- Pre
ENDURANCE-Post
50
50
FLEXIBILITY- Post
p = 0.000
p = 0.000
40
40
30
30
20
20
10
10
0
N=
17
GROUP
17
Control
21
21
Exercise
0
N=
17
GROUP
17
Control
Exercise group
(N 21)
(Mean7SD)
Control group
(N 17)
(Mean7SD)
Age
Height (m)
Weight (kg)
BMI (kg/m2)
30.276.6
164.875.7
61.977.1
22.072.5
30.878.6
161.075.8
57.278.14
22.872.6
Discussion
With regard to the results of this study, Modern
Pilates mat exercises were found to be an efficient
21
21
Exercise
training method with significant changes in abdominal and lower back strength, posterior trunk
flexibility and abdominal muscular endurance
in sedentary adult females. Difference in the
means of the pre- and post-tests of abdominal
and lower back strength of the exercise group
proved to be higher compared to the control
group. There was a significant difference between
pre- and post-measurements of abdominal and
lower back strength at 601 s1 flexion/extension
and 1201 s1 flexion in the Pilates group. These
findings were in line with the literature (Fitt
et al., 1993) confirming that Modern Pilates
mat exercises increase muscular strength of the
trunk. Abdominal muscular endurance and posterior trunk flexibility of the Pilates group were
significantly higher in the follow-up tests than
that of the control group, which supported
previous findings in the relevant literature (Fitt
et al., 1993).
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Effects of Pilates exercise in sedentary adult females
Despite the fact that the results of Modern
Pilates mat exercises were generally positive, some
limitations to the study are also worth mentioning.
The finding that there was relatively greater
improvement in the abdominal muscular strength
compared to lower back muscles in the exercise
group was probably due to the exercise protocol
that was used in the study. Put another way, the
reason for the insignificant results with the isokinetic test may be due to the early fatigue in the
lower back muscles. In a future study in order to
maintain similar results in the lower back and
abdominal strength, the number of exercises that
would emphasize lower back muscles could be
increased in the exercise protocol.
As mentioned earlier in the paper, the body fat
and BMI pre- and post-data were also assessed as
secondary outcomes of this study, however no
significant changes were noted. One of the leading
reasons for this outcome may be due to the fact
that the Modern Pilates mat exercises were
practiced by the subjects for a period of 5 weeks
that can be considered to be a short interval to
effect the body fat and BMI measures. Another
reason might be the fact that there was not
any restriction in the diets of the participants. As
Mayo et al. (2003) suggests work involving larger
weight losses are entirely diet based. From this
standpoint, in a future longitudinal study of at least
8 weeks, a diet associated with Pilates mat exercise
regimen could be applied to sedentary adult
females to monitor changes in body fat and BMI
in addition to the hypothesized variables in this
study. In a future study it would also be interesting
to investigate if the applied Modern Pilates
mat exercises affect psychological variables of
participants.
In conclusion, this study showed that Modern
Pilates mat exercises contributed to increased
quality of life in sedentary adult females through
improvements in abdominal and lower back
strength, posterior trunk flexibility and abdominal
muscular endurance.
Repetitions
325
7. Arm circles
8. Scapula elevation
Exercises
1. Ab prep
2. Breast stroke
3. Spine stretch
4. The hundred
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
5
5
1
10 see Figs.
1(a)(c)
8
8
8
8
8
8
8
8
8
8 see Figs. 2(a)
and (b)
8
8
8
8
1
8 see Figs. 3(a)
and (b)
8
8
8
5
8 see Figs. 4(a)
and (b)
5
5
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